Ratzilla journey to the 2015 nabba/wff wellington show in September

[Gym rat]

Yesterday I made my first visit to the north east valley fish n chip shop plus it was first visit there in ages. When I was over the road from the north east valley. I was thinking I missed you north east valley fish chip shop for the past six months. Had fish n chips plus a buger from there it tasted dam bloody nice. Made some banana rolled oat muffins as well. Had a few of them with my rice pudding as well added some peanutbutter and honey into the rice pudding that I made. Started to think about my next three cheat meals that I can on Saturday so far I am leaning towards pancakes, meat lovers pizza from new world and rice pudding as well. But that might change towards the end of the week. This week for my training will be doing high reps ranging from ten to 15 reps

[maccaz]

Would you class rice pudding as a clean cheat meal ?

[Gym rat]

Would you class rice pudding as a clean cheat meal ?

I would class rice pudding a dirty cheat meal since it has surgar in it.

[Rebel101]

 

Would you class rice pudding as a clean cheat meal ?

I would class rice pudding a dirty cheat meal since it has surgar in it.

Good on you Gymrat you're getting it figured out!

When considering carbohydrates and the quality of the food that you put into your body the aim is to keep to low glycemic index foods, so that the body is less encouraged to convert sugars to fat.

Low glycemic index foods are going to be used to fuel the muscles for longer, simple sugars which have a high glycemic index are almost exclusively going to be stored as fat by the body for future energy requirements.

This is why Monday to Friday you are keeping your carbohydrate intake to Kumara and a few other foods which have low glycemic index.

[Gym rat]

During the week I stay away from sauces which are high in sugar and just use herbs and spices to put on my meals or onions to make my food for the week taste nice. For the weekend I use sauces to make my meals taste nice any yummy. One thing that I learnt from last offseason was when my weight got to 100kg I was finding biking any hill in Dunedin hard since I was carrying extra weight. But for this offseason will be keeping my weight under 90kg plus it won't make things as hard for me biking up any hill in Dunedin 

[9762291220]

Funny you say sugars make you fat rebel because I get probably 300g+ carbs from sugar per day and I stay reasonably lean. Starch and monosacharide glucose both end up in the blood then used for movement etc or stored in muscles as glycogen. Only thing different is how fast they get into blood. I assume in most cases the problem is people eat normal anount of complex carbs then eat simple carb junk food on top of that. Think your knowledge of nutrition is a bit lacking or outdated.

[GyzzBrah]

Gymrat just eat whatever you want, it's not bloody contest prep yet. A well rounded diet throught the week might be better for you, since you can still eat healthy food that is condusive to your training without feeling cravings / guilt etc. Because knowing you, you will binge on the weekend, screw up the past 5 days of fat loss, then by wednesday you will have cravings again and ruin your diet. Im not saying eat junk food everyday, but for fk sakes, If it's a plant, it cant be bloody bad for you. Kumara is pretty sugary for a starchy plant btw.

Edit: This will probably just fly over your head.

[FellowshipOfTheRon]

simple sugars which have a high glycemic index are almost exclusively going to be stored as fat by the body for future energy requirements.

update your knowledge please, little disappointed to hear you spouting this broscience considering you are responsible for our forum/community idols wellbeing.

[Rebel101]

Gymrat just eat whatever you want, it's not bloody contest prep yet. A well rounded diet throught the week might be better for you, since you can still eat healthy food that is condusive to your training without feeling cravings / guilt etc. Because knowing you, you will binge on the weekend, screw up the past 5 days of fat loss, then by wednesday you will have cravings again and ruin your diet. Im not saying eat junk food everyday, but for fk sakes, If it's a plant, it cant be bloody bad for you. Kumara is pretty sugary for a starchy plant btw.

Edit: This will probably just fly over your head.

Actually Gyzzbrah competition is all about year round nutrition and attention to eating quality food, and up to this point in time given that Gymrat was carb loading on junk food I think he has a lot to improve on. 

Kumara has the lowest glycemic index of all starchy foods. This is what is important.

The idea of this structured diet is not weight loss but maintenance, you need to come to terms that simply because someone says they are on a diet it does not mean they are aimimg at weigth loss. In this case we have agreed on a structured diet that will maintain Gymrats weight, if he hits 90 kg then we will have to consider other options.

[Rebel101]

Funny you say sugars make you fat rebel because I get probably 300g+ carbs from sugar per day and I stay reasonably lean. Starch and monosacharide glucose both end up in the blood then used for movement etc or stored in muscles as glycogen. Only thing different is how fast they get into blood. I assume in most cases the problem is people eat normal anount of complex carbs then eat simple carb junk food on top of that. Think your knowledge of nutrition is a bit lacking or outdated.

All sugars are not created equal fructose which is what Gymrat has been eating in the majority bypasses all normal glucose pathways almost exclusively to be stored as fat. It also bypasses the satiety pathways so you eat more and more of it without getting satisfied.

You are lucky u seem to have a reasonably fast metabolism Gymrat is not blest in this way and will suffer the consequences of excess fructose intake.

[Rebel101]

 

simple sugars which have a high glycemic index are almost exclusively going to be stored as fat by the body for future energy requirements.

update your knowledge please, little disappointed to hear you spouting this broscience considering you are responsible for our forum/community idols wellbeing.

I know what I am doing with Gymrat, more so than anyone else on this site who has not taken the time to either get to know him personally face to face or had the opportunity it assess his physique and metabolic needs.

[Wolffenbuttel]

Correct me if I'm wrong but the G.I  only applies when the carb source is ingested in isolation with the absence of protein and fat?  isn't it pretty much universally disregarded now? 

 

[Rebel101]

Correct me if I'm wrong but the G.I  only applies when the carb source is ingested in isolation with the absence of protein and fat?  isn't it pretty much universally disregarded now? 

 

This is correct but I am dealing with Gymrat here and right now I do not want to get into extreme technicalities, it is difficult enough establishing the basics and a sense of consistency.

i suspect that until now he has not developed consistently good nutritional habits (this is a challenge) and protein intake has definitely not been adequate, so first we are establishing a adequate protein level and then once post competition weight gain has settled we can adjust carbohydrates accordingly.

You see there is a plan.

[Rebel101]

Gymrat please jump in here and give me your feedback so I know I am getting this correct!

[FellowshipOfTheRon]

 

Correct me if I'm wrong but the G.I  only applies when the carb source is ingested in isolation with the absence of protein and fat?  isn't it pretty much universally disregarded now? 

 

This is correct but I am dealing with Gymrat here

don't use that as an excuse to spoon feed him false information. and what do you mean 'dealing with gymrat here'? explain correct info or just avoid the subject altogether it's better than giving false info because it will only lead to confusion later on down the track -  i'm sure he's perfectly capable of understanding the principle anyhow. there's enough danger online as it is with false info for the diet newbie better not to assist in distribution of the crap for sake of trying to dumb it down. good to hear there's a plan though, wouldn't expect any less from the dynamic duo, looking forward to atleast 2nd if not 1st place from you two next year

[Gym rat]

From what I have read about the the diffrent articles that I have read about ectomorph and being that type of body I need plenty of good clean carbs in me like brown rice,oats,wholemeal bread,kumara,plus my veggies,clean protein like chicken,tuna,red meat,milk,eggs,yoghurt, eggs etc,including my good fats like peanutbutter,flaxseed etc plus my three cheat meals on the weekend as well.

[Realtalk]

Correct me if I'm wrong but the G.I  only applies when the carb source is ingested in isolation with the absence of protein and fat?  isn't it pretty much universally disregarded now? 

 

Yeah this is right, however using the GI rating system is a good way of helping an uneducated person understand what a better carbohydrate choice is. And although it's not technically correct its not going to do him any harm and is there a better way to help someone distinguish between good and not so good choices, I don't believe so.

 

[FellowshipOfTheRon]

good bro so how many calories you gonna chomp down now in the average day on your off season? and whats the point of cheat meals, do you not get any satisfaction from your day to day meals that you feel cravings for sweets/junks?

[Gym rat]

That is one of my goals for next year placing second or first in my class at the wellington show or at nationals

[Rebel101]

 

Correct me if I'm wrong but the G.I  only applies when the carb source is ingested in isolation with the absence of protein and fat?  isn't it pretty much universally disregarded now? 

 

This is correct but I am dealing with Gymrat here

don't use that as an excuse to spoon feed him false information. and what do you mean 'dealing with gymrat here'? explain correct info or just avoid the subject altogether it's better than giving false info because it will only lead to confusion later on down the track -  i'm sure he's perfectly capable of understanding the principle anyhow. there's enough danger online as it is with false info for the diet newbie better not to assist in distribution of the crap for sake of trying to dumb it down. good to hear there's a plan though, wouldn't expect any less from the dynamic duo, looking forward to atleast 2nd if not 1st place from you two next year

I am not giving him false information just taking it one step at a time!

Rome was not built in a day do not build up unrealistic goals for us to have to live up to!

[Gym rat]

good bro so how many calories you gonna chomp down now in the average day on your off season? and whats the point of cheat meals, do you not get any satisfaction from your day to day meals that you feel cravings for sweets/junks?

the average day total for calories that I have during off season is 3550 calories and cheat meal can be good with many good benefits like giving the body extra calories etc so the body dose not burn out

[Realtalk]

 

Correct me if I'm wrong but the G.I  only applies when the carb source is ingested in isolation with the absence of protein and fat?  isn't it pretty much universally disregarded now? 

 

This is correct but I am dealing with Gymrat here

don't use that as an excuse to spoon feed him false information. and what do you mean 'dealing with gymrat here'? explain correct info or just avoid the subject altogether it's better than giving false info because it will only lead to confusion later on down the track -  i'm sure he's perfectly capable of understanding the principle anyhow. there's enough danger online as it is with false info for the diet newbie better not to assist in distribution of the crap for sake of trying to dumb it down. good to hear there's a plan though, wouldn't expect any less from the dynamic duo, looking forward to atleast 2nd if not 1st place from you two next year

come on bro, don't be silly. We all know Gymrat has trouble understanding basic concepts but he try's hard and wants to learn. Don't need to spell out exactly what his deal is.

sometimes giving ppl too much information is worse than giving them none at all. Giving small amounts of info on a regular basis to try and establish small steps forward better than giving huge amount of info and going no where. That just wastes everyone's time.

when I was working as a PT I would use the GI in regards to carbohydrate advice, even though I knew it was flawed and incomplete information. But it works. These aren't elite athletes looking for an edge. They are normal ppl who need to make minor changes to enable them to achieve big results. And if they eat a smaller amount of carbs because they are having oats than having half a loaf of white bread because they believe it's better for them then it's a win. People don't know what they don't know. Too much info can be dangerous and just leads to misinterpretion most of the time in cases like this.

[fng]

whilst this is all very interesting it shouldn't be a pissing match in gymrats forum.

gymrat will have to take onboard and learn how his body evolves to the changes, as he gets more size - lets call it horse power, he will need more fuel - food. how much and what will be a journey for him with rebel to help control.

Maybe we could take the nuts n bolts and pissing to another new thread that may be able to help more than just gymrat.

hey i was told I shouldn't have my tomato n a half during the day cause it's boarding on simple sugars like fruit, but i'm allowed up to 5g of carbs in sauces/dressing with most meals... f#*k it i'm having my half tomato with my salad greens ( fact but good example for another pissing thread )

[Rebel101]

whilst this is all very interesting it shouldn't be a pissing match in gymrats forum.

gymrat will have to take onboard and learn how his body evolves to the changes, as he gets more size - lets call it horse power, he will need more fuel - food. how much and what will be a journey for him with rebel to help control.

Maybe we could take the nuts n bolts and pissing to another new thread that may be able to help more than just gymrat.

hey i was told I shouldn't have my tomato n a half during the day cause it's boarding on simple sugars like fruit, but i'm allowed up to 5g of carbs in sauces/dressing with most meals... f#*k it i'm having my half tomato with my salad greens ( fact but good example for another pissing thread )

This is like! Really half a tomato breaking the limit oh nooooooooo!

[Gym rat]

Chest and hamstrings

BB incline press 1x15 bar,5x10-15 60kg,63kg,65kg,68kg,71kg

Flat db bench press 4x10-15 22kg's,25kg's,27kg's,30kg's

Incline flys 4x10-15 15kg's, for the four working sets

Good mornings 1x15 bar,4x10-15 40kg for the four working sets

Lying hamstring curls 4x15 30 kg for the four working sets

This morning I did good mornings for the first time and form was bit average given that it was my first time doing good mornings.Thought after my session I be best watch a video on youtube how to do good mornings.Found out yesterday which venue in Christchurch will be hosting nationals in the new year.Which will be Burnside highschool that's good to after I was wondering which venue in Christchurch will be hosting nationals after I read about the date for nationals on go figure on Friday night.Notice that there is backpackers close be to wear nationals will be held. and I am going to explore other accomodation options as well and hopefuly they will be close by as well.Deciade last night not to get a new kitten since there to much work by looking after it and happy with that move that I made.