My good people, help me plan a diet!

[rose]

Oh also wanted to ask, is there a protein powder that isn't dairy? (because whey is essentially dairy) Preferably one without artificial sweetner.

You could try plain unflavoured isolate. It is more expensive but is generally well tolerated by people who cannot tolerate dairy. It's what I use.

[rose]

Lazy people who ask others to fully write up a nutrition and training regime for them without doing the hard yards themselves are pathetic.

Calling him pathetic is uncalled for.

True, especially if you're new on here yourself.

Far as I can tell the purpose of the site is to share information. The guy had questions and people are helping direct him to the answers. If you don't like it, don't read or respond to it.

[rose]

Have you tried egg protein TFB? What's it like?

I've not used the Egg Powder, but I've used the liquid frozen/ pasteurised egg whites a lot.

I've tried it and didn't like it, it tastes really salty and it's hard to mask the flavour unless using in savoury stuff. It is an alternative though.

[Douchebag]

^Pretty much bang on. :nod:

I add a gram of stevia powder and it helps with the flavour.

[Maximus]

Soy Protein is OK. It is a great deal better than pea or hemp. There are loads of soy ones that are good. I would recomend Sun Warrior and Nitro-fusion for brands that have a decent nutritional breakdown and mix well with water.

[Tenmon]

You could try plain unflavoured isolate. It is more expensive but is generally well tolerated by people who cannot tolerate dairy. It's what I use.

You got a link for that? I looked it up and I'm not sure if you are talking about whey or soy isolate. And most importantly where can I get it?

And is this something I can chuck into my freshly made fruit/veggie juice?

[Tenmon]

Soy Protein is OK. It is a great deal better than pea or hemp. There are loads of soy ones that are good. I would recomend Sun Warrior and Nitro-fusion for brands that have a decent nutritional breakdown and mix well with water.

Again where can I find these? (no artificial sweetners right?)

[Maximus]

To the best of my knowledge they don't have any retailers in New Zealand, however, there is one in Australia: http://www.sunwarrior.com.au/.

The Vanilla flavour is very good and mixes well with water.

Hope this helps.

[rose]

You could try plain unflavoured isolate. It is more expensive but is generally well tolerated by people who cannot tolerate dairy. It's what I use.

You got a link for that? I looked it up and I'm not sure if you are talking about whey or soy isolate. And most importantly where can I get it?

And is this something I can chuck into my freshly made fruit/veggie juice?

Apologies, I meant whey isolate. You could try Eat Me or Reactiv. I can't tolerate any dairy but I can tolerate isolate. This may or may not be the case for you etc. I think Eat Me do samples, you could request one to try it.

And yes you can put it in your vege juice. I mix mine with carrot juice and rice milk. It's flavourless so won't make it taste gross.

I've tried both Eat Me and Reactiv. Reactiv isolate is a slightly better product but it's also slightly more expensive.

Regarding protein intake, not suggesting you would, but try not to rely solely on whey, you really need to be eating solid food (e.g. meat) to reap the benefits.

[samtomson]

Bro you gotta up your protein, and cut down on your carbs. Pretty simple really.

lmfao

[Tenmon]

To the best of my knowledge they don't have any retailers in New Zealand, however, there is one in Australia: http://www.sunwarrior.com.au/.

The Vanilla flavour is very good and mixes well with water.

Hope this helps.

Oh wow this is raw brown RICE?!! I had no idea there was so much protein in that. I totally assumed you were talking about soy products in your previous post. Do they ship to NZ?

I just found an eBay store that sells this ($62NZD) and have asked if they shipped to NZ (it states that they ship to Aussie).

[Tenmon]

Apologies, I meant whey isolate. You could try Eat Me or Reactiv. I can't tolerate any dairy but I can tolerate isolate. This may or may not be the case for you etc. I think Eat Me do samples, you could request one to try it.

And yes you can put it in your vege juice. I mix mine with carrot juice and rice milk. It's flavourless so won't make it taste gross.

I've tried both Eat Me and Reactiv. Reactiv isolate is a slightly better product but it's also slightly more expensive.

Regarding protein intake, not suggesting you would, but try not to rely solely on whey, you really need to be eating solid food (e.g. meat) to reap the benefits.

Thanks for the links mate! Eat Me looks good, but right now I'm leaning more towards ginving Sun Warrior a try. It seems more....natural, plus being brown rice I'm certain I can take it. Have you tried it, rose?

Is taking whey isolate any of an advantage to Sun Warrior?

And yes, I'd always prefer eating real food over powder.

Also wanted to ask, do I take this powder only on workout days or everyday? And is it better to take before or after workout?

TIA! \:D/

[rose]

http://www.red8.co.nz/index.php?productID=22

Health 2000 and Hardys stock it if you were looking to try it. Pretty cheap IIRC, as in $20 for 500g. If you have food intolerances it might pay to try that before you splash out on the other more expensive one from Aus.

[Tenmon]

http://www.red8.co.nz/index.php?productID=22

Health 2000 and Hardys stock it if you were looking to try it. Pretty cheap IIRC, as in $20 for 500g. If you have food intolerances it might pay to try that before you splash out on the other more expensive one from Aus.

Oh smack! Thank you rose! I'll pop into my local Health 2000 to have a look. Yea definitely was looking for smaller portions, sucks how all the powders are 1kg+ lol, and no free samples!!!

[teamfatboy]

I've found EatMe Products good - AND if you email them, they'll do some single-serve sachet samples

[Tenmon]

So I bought the rice protein yesterday. It's $20/500g as opposed to Whey which is $42/500g!!! Yes it has 20% carb but I think that's something I can make adjustments to (perhaps eat less carb during meals?)

It taste pretty okay, not gross at all. Did not have to add anything, had 3 dessertspoons with half cup of oats after my workout.

So how often should I drink/eat this stuff? :doh:

[Beef]

depends what your diet is currently like and what you can afford, but generally twice a day- before & after your workout

[Tenmon]

Okay, on Sunday (yesterday):

Breakie:

- Palm size serving of chicken

- Half a plate of green leafy veggies

- Carrot sticks, cucumber slices

Snack:

- 1L of fruit/veggie juice with 2 table spoons of rice protein (for some reason it doesn't mix all that well, but meh)

Lunch:

- One and a half chicken breast

- Green leafy veggies

- 2 small cuts of pumpkin

Snack:

- 1L of fruit/veggie juice (just by itself)

Dinner:

- Chicken sandwich (2 slice multigrain bread, enough shredded chicken to cover surface area of the bread, and heaps of lettuce)

And of course plenty of water throughout the day.

Anyone give a guesstimate of how much calories that is?

[Tenmon]

depends what your diet is currently like and what you can afford, but generally twice a day- before & after your workout

Oh only on workout days??? :shock:

And can protein powder be added to hot water or heated?

[Draft]

I have mine workout and non-workout days but that is mainly cause I'm too lazy to come up with something to eat just before bed.

Re. heating protein - I accidentally made a protein shake with warm water one day and it was foul. I guess it would depend what flavour.

If you're askign about cooking it (like in a pancake or something) there is some research out there that cooking protein can denature it - I have heard suggestion that this was another bunch of shit made up by supplement companies. Someone else may be able to help more with this.

[Tenmon]

I have mine workout and non-workout days but that is mainly cause I'm too lazy to come up with something to eat just before bed.

Re. heating protein - I accidentally made a protein shake with warm water one day and it was foul. I guess it would depend what flavour.

If you're askign about cooking it (like in a pancake or something) there is some research out there that cooking protein can denature it - I have heard suggestion that this was another bunch of shit made up by supplement companies. Someone else may be able to help more with this.

Well it is a fact that heat breaks down protein, but the body can still utilise that broken down protein right? I mean, all you guys eat hard boiled eggs right? Egg has been subjected to heat, but you guys still eat them nonetheless.

[Optimass]

Have you tried egg protein TFB? What's it like?

Taste takes a bit of getting used to IMO > and can give you wicked gas. Better off having eggs fresh.

I think PVL still do a blend powder that is 50/50 milk/egg whey. Not a bad powder. I think its called Iso-stack.

[ipman]

Hi there,

Nice goals you have outlined and it something that everyone seems to want to achieve.

Heres my take on your situation.

IMO you are not eating enough calorie dense foods. You simply do not have enough carbohydrates to warrant an increase in mass.

Your breakfast imo should contain a good portion of your daily carbs and also your post workout should contain a considerable amount of carbs also. "green leafy veggies" just will not cut it. Depending on your Carb amounts for the day, whether its between 200-250g or more, I would split half your carbs between these 2 meals. This is because at these times your body needs them the most. (Glycogen depletion)

The rest of your carbs can then be shared through out the day.

Carbs are good and bad at certain times of the day and because you want to lose fat at the same time, makes this a little more interesting.

Normally, a bulking and cutting phase is what's generally implemented. However Gaining muscle and losing fat is not uncommon - Its just a slower process. Because these 2 common goals counteract each other, Your nutrition needs more attention.

I would implement carb cycling in conjunction with your training program. Put simply eat more starchy carbs on your weight training days (except after 6pm) eat less starchy carbs and eat more vegies on your rest/cardio days.

Good starchy carbs:

Oatmeal, Brown rice, brown bread, kumara, potatoes, wholegrain pasta.

To give you an idea

1/2 Cup x Cooked brown rice = 140Cals 30G Carbs

--------------------------------------------

Breakie:

- Palm size serving of chicken

- Half a plate of green leafy veggies

- Carrot sticks, cucumber slices

- Lacking Carbs

--------------------------------------------

Snack:

- 1L of fruit/veggie juice with 2 table spoons of rice protein (for some reason it doesn't mix all that well, but meh)

- Carbs here are too simple, also watch the sugar.

---------------------------------------------

Lunch:

- One and a half chicken breast

- Green leafy veggies

- 2 small cuts of pumpkin

- Lacking Carbs

---------------------------------------------

Snack:

- 1L of fruit/veggie juice (just by itself)

- I would only recommend this as a postworkout drink with some whey protein powder, otherwise once again simple carbs and watch sugar

---------------------------------------------

Dinner:

- Chicken sandwich (2 slice multigrain bread, enough shredded chicken to cover surface area of the bread, and heaps of lettuce)

- i would not recommend having carbs before bed

And of course plenty of water throughout the day.

- Yes yes yes

If you need further help just ask, and im sure one of the guys will help you out.

Tim.

[ipman]

Another thing I forgot is EFA's. Make sure you get enough of these and factor these into each meal.Typically 20% of your calories for each meal should be made up of this. Seeing as you cannot eat nuts, I would suggest a teaspoon of olive oil or some avocado with your meals.

Another note, for your training, if your a beginner I would recommend that you focus your energy on all primary compound exercises. Isolation exercises are good for sculpturing, but to grow compound exercises are the key and must be performed with intensity. Remember, bodybuiding is a lifestyle, training, nutrition and rest all work together.

[Tenmon]

Hey thanks for your input Tim! My diet has changed somewhat from then. My typical diet is as follows:

BF:

1 Bowl (120-140g) of Rolled Oats + 1 cup frozen blueberries ~ microwaved

Perhaps another piece of fruit depending on satiety.

Lunch:

Chicken/Beef

Veggies (green leafy veggies, carrots, cucumber etc)

Sometimes a multigrain/seeded bread roll

Sometimes a bit of potato/kumura

1 Fruit

Snack:

1 small (roughly 80g) bowl of rolled oats + 3-4 Tbsp Rice Protein + Rice Milk

Dinner:

Chicken/Beef

Veggies

1-2 Fruit

And on workout days I tend to eat 1 bowl of rolled oats + 3-4 Tbsp Rice Protein + Rice Milk AFTER workout, and I usually work out around 7-8pm. You said not to eat carbs before bed but this is necessary right?

Also, my bread consumption is almost non-existent since giving up on the jam, but I've become a HUGE oats fan LOL. :pfft: For some reason I don't like rice, maybe b/c I think it makes me feel bloated and fat lol.

I've also cut down heaps on the juice mainly due to time constraints. Now I only juice about 1-2 days a week (2L/day) Oh I also wanted to ask any experts out there, am I putting myself at risk of diabetes by drinking all this juice? Here are the constituents in 1L: 3-4 Carrots, 4 Fruits (mix of Apple/Orange), half a pack of Spinach, 4-6 Celery stalks, quarter or half Cucumber. That's roughly my general recipe, once in a while I'd throw in a lemon/beetroot. When you look at my juice, about 50% is green juice (from the veggies) and the other is everything else. I drink 2 lots of 1L on juicing days (as mentioned b/f, reduced to 1-2 days a week). Just a concern brooding on my mind...

So is this enough carbs? I've gained 3 kg in the last 3 weeks. You should also check out my other thread in the Bodybuilding/Routine section.

Peace :grin: