What i used to be and gettn there...........

[ricoshady]

Hi everyone,

well i thought i share some pics and get some feed back and advice.

I started at the gym about 18 months ago and its been the best thing for me. I now have an addiction to the gym and training. I love feeling the strain and the following day muscle soreness, it just makes me push harder the next time round.

So please excuse the posing pics, still learning.

Starting weight 71kgs, current weight 82kgs.

The first 5 pics is what i am currently, the last 2 is what i used to be.

Sorry about the last 2 its all i had taken, not keen on photos back then.

Thanks for taking the time to read.

Rick.

[Luigi]

good on you for posting pics, looking much better, whats your diet like ?

[Optimass]

Welldone mate ... a good start. Takes a long time to build mass ... as long as you are consistant you'll continue improving. Takes courage to post your pics and accept critique ... good on you. :clap:

[ricoshady]

Diet exists of the following,

7:00am - 8 weetbix, glass of juice, protein shake

8:30am - 2 x banana`s

10:00am - noodles with tuna, yogurt

12 - 1 training at the gym

1:00pm - protein shake, 2 x chicken or beef salad sandwiches

3:00pm - muslie bar, rice wafers

6:00pm - tea time - potato/rice, meat/fish/chicken, veges

9:00pm - bed time - protein shake

thats about it, if there is anything that can be improved on please comment

Thanks

Rick.

[Luigi]

have a look through some of the workout journal and find the diets and see what sorta foods you should be eating

drop the weetbix and swap for oats

have protein at every meal

drop the noodles and swap for rice or pasta or bread

have some dextrose with your post workout shake

swap out the muesli and rice wafers for meat and rice.

[ricoshady]

thanks for that will do,

Start the changes first thing tomorrow,

cheers.

[startinfromscratch]

Doing good bro, youre pics are algud! trust me i posted up shockers when i joined up :oops:

actually theyre still shockers haha. Anyways, welcome!

[boostinggtir]

Nice progress.

[GHOSTN]

whats wrong with weetbix?

[1day]

whats wrong with weetbix?

there crap!no where near as gud as oats (low-GI wise ,etc)

[trainharder]

i agree oats are by far better

and protien with every meal

try brown rice and baked potatoes as well for carbs

[ricoshady]

whats the difference between white rice and brown rice?

[Android]

whats the difference between white rice and brown rice?

apart from the colour...?

ok here goes, people believe brown rice is lower GI than white rice, that's what people believe.

But it depends on the type of rice, I can buy Calrose brown rice in the supermarket that has a GI higher than the white rice. So when someone says to eat brown rice for a lower GI they mean eat the nasty plain no frills brown rice.

To avoid confusion if someone says eat brown rice because the GI is lower, I'd go and buy Basmati rice which is the lowert GI of them all and tastier too.

I wouldn't eat brown rice if I was you, why eat clean you look like you could do with bulking up not a super-clean diet at all.

[gazza]

brown rice is unmilled so it still has the bran/husk attached and is not bleached like white rice.

it has 3.5g of fibre as opposed to less than a gram for white.

takes longer to cook and digest.

[Optimass]

brown rice is unmilled so it still has the bran/husk attached and is not bleached like white rice.

it has 3.5g of fibre as opposed to less than a gram for white.

takes longer to cook and digest.

RICE

Rice can have a high GI (36 - 128). The important factor is the ratio of amylose to amylopectin. Low amylose rice (Calrose) is the highest. Basmati, a long grain fragrant rice & Doongara, a new variety, have medium GI's because of their high amylose. Sweet has no amylose, makes the best sauces / gravies & is used in Asian restaurants. Long-grain has the highest amylose & short-grain the lowest. Rice is also brown (low GI) or white (high GI). Brown long-grain has the lowest GI.

Rice rated lowest to highest:

Long grain

Medium grain

Short grain

Sweet, Sticky & Waxy.

The husk on brown rice causes a slower release of carb into the system than other kinds. That is why it is rated the lowest GI > if you were to take the husk away then basmati would probably have a lower GI.

Low GI (#GI rating)

Wheat Pasta Shapes 54

Meat Ravioli 39

Spaghetti 32

Egg Fettuccini 32

Brown Rice 50

Buckwheat 51

White long grain rice 50

Yam 35

Sweet Potatoes 48

Medium GI

Basmati Rice 58

Gnocchi 68

Chinese (Rice) Vermicelli 58

Baked Potatoes 60

Wild Rice 57

High GI

Instant White Rice 87

Glutinous Rice 86

Short Grain White Rice 83

Tapioca 70

Fresh Mashed Potatoes 73

Instant Mashed Potatoes 80

[boostinggtir]

great info guys.

[Optimass]

To be fair not my own but I can't be arsed typing it out .. :nod:

[Monopoly Man]

I am lazy so I eat alot of Sunrice packet brown rice (the microwavable stuff) instead of cooking it up. Its made from medium grain brown rice. Is this stuff crap or still good to go Optimass??? Its like $3.50 a 250g packet, you could buy ten times as much raw rice for that but as I say Im lazy :grin:

[GHOSTN]

is weetbix really that bad, or r u guys bein picky?

its still pretty low gi isnt it? wholegrain etc..

[gazza]

nice one optimass, thought someone else would pick up and elaborate a bit more, i hate typing! :nod:

[Darwinstef]

is weetbix really that bad, or r u guys bein picky?

its still pretty low gi isnt it? wholegrain etc..

Bound to get shotdown for this but I eat weetbix every morning, just can't stomach oats

[Android]

I am lazy so I eat alot of Sunrice packet brown rice (the microwavable stuff) instead of cooking it up. Its made from medium grain brown rice. Is this stuff crap or still good to go Optimass??? Its like $3.50 a 250g packet, you could buy ten times as much raw rice for that but as I say Im lazy :grin:

Does it have the word 'Calrose' on it? I fit does and it's tasty...high GI 80 - 90

Great info Optimass, long-grain white rice low GI ay ;-) bet it still tastes like crap

[1day]

Great info Optimass, long-grain white rice low GI ay ;-) bet it still tastes like crap

sorry im a bit durrrrrr, but so does long grain have less cals in it than brown or short grain etc or is it just GI that diff?? :shifty:

[Optimass]

is weetbix really that bad, or r u guys bein picky?

its still pretty low gi isnt it? wholegrain etc..

Reasonably high GI .... I prefer them on a heavy training day but tend to bloat if used all week long .... Oats and more oats for me.

[Optimass]

Great info Optimass, long-grain white rice low GI ay ;-) bet it still tastes like crap

:nod: :pfft: