My diet

[steak]

awesome to watch your progress in the gym mate. You have earnt every gram of fat youve lost so far :nod: Keep sloggin away at it bro

a very good point there by TH...flicked on a light bulb :clap: Cheers TH

[bob26]

awesome to watch your progress in the gym mate. You have earnt every gram of fat youve lost so far :nod: Keep sloggin away at it bro

a very good point there by TH...flicked on a light bulb :clap: Cheers TH

Thanks man & cheers for setting up a decent place to train on the Coast, Chalk, Chains, Truck Tyres, Sledge Hammers, Turbos FTW :pfft: and GRUNTING, Gotta love it.

Lets compare apples with apples :pfft:

This one 13/06/2010 @ 19.6%

This one 13/07/2010 @ 17.1%

This one 13/08/2010 @ 15.0%

Can't wait till the 13th of next month, might be able to see whats under the rest of that subcutanous fat :roll:

[oldfella]

Definitely see some good progress there. Funny how a few photos can make you feel a lot better.

Keep it up. Watched the tyre video - looks like hard work.

[bob26]

going to flip it 75 times this Sunday :wink: Yes definatly hard work.

Bout all i can do after that is sleep on the couch and eat when the missus wakes me and feeds me :pfft:

[bob26]

2 low carb Monsters & a Turbo and i flipped that mother f**kig tyre 80 times tonight. Kinda liked doing it in the dark better than during the day

[bob26]

Okay so i am going to modify the diet once again :nod:

What I am going to start doing now is

2:00am 15g casein powder in water

5:30am 5 egg whites, 1 whole egg, 30g oats, 150g trim milk, 1/2 a apple

supps (1 mens multi, 1 1000mg vit C, 4 1000mg fish oil caps, 5g glutamine)

6:00am strong black coffee & 1 hour walk

7:30am 5 egg whites, 1 whole egg, 30g oats, 150g trim milk, 1/2 a apple, 1 cup green tea.

10:00am 250g hoki fillet (plain), 1 cup green tea

12:30pm 185 tinned tuna (spring water), large salad, 1 cup green tea

supps (4 1000mg fish oil caps)

3:00pm 250g hoki fillet (plain), 1 cup green tea

5:00pm (pre workout) 30g whey protein isolate in water

5:30 Weights or weighted circuit

7:00pm (post workout) 60g whey protein isolate, 5g glutamine in water

8:00pm 250g hoki fillet (plain), brocolli, cauliflower, beans, pumpkin

supps (4 1000mg fish oil caps, 2 red seal insomnia caps)

10:00pm 15g casein powder in water

Calories 2,118

Fat 25.5g 11 %

Saturated 6.0g 3 %

Polyunsaturated 6.6g 3 %

Monounsaturated 6.7g 3 %

Carbohydrate 95.5g 18 %

Dietary Fiber 15.9g

Protein 365.3g 72 %

I will stick at this to see if i can get another decent shift in my body fat percentage :wink: Its hard work trying to stay one step ahead of the game 8)

[Daz69]

Hey guys, things are going well, my weight is down at 93kg. I am going to get body fat / measurements done on the 10/06/2010 and will post it up here..

Just wondering though, at the moment i am having pre workout

40g Protein powder in water (gold standard whey)

and post workout

60g Protein powder in water (gold standard whey)

5g Glutamine

My 10lb bag of protein has almost run out and i was a bit hesitant to buy another one after everything that i have read on here and other sites about how much better it is to be eating real food..

So diet at the moment is 6 real food meals a day with my shake pre workout and shake post workout.

I would like to change this to 8 real food meals a day.

What would be some suggestions of a pre workout / post workout meal with keeping in mind i am interested in losing body fat % at the moment.

Hi Fella....

I was always led to believe our bodys can on average digest no more than 25g of protein in one session......

Anymore & you're just wasting it......

I would suggest you cut down your pre/post workout amounts accordingly..

Or you could always loose the pre workout shake & substitute it for a small protein/carb meal......

But I would always have a Whey Isolate shake post workout....

The most Important in my opinion is to have a shake containing several types of protein that release at different rates for up to 6 hours whilst you sleep, just before bed....

Goodluck.....

[ThePman]

Damn, all those 100g protein shakes I get are going to waste? :cry:

[Im Hungry]

Hey guys, things are going well, my weight is down at 93kg. I am going to get body fat / measurements done on the 10/06/2010 and will post it up here..

Just wondering though, at the moment i am having pre workout

40g Protein powder in water (gold standard whey)

and post workout

60g Protein powder in water (gold standard whey)

5g Glutamine

My 10lb bag of protein has almost run out and i was a bit hesitant to buy another one after everything that i have read on here and other sites about how much better it is to be eating real food..

So diet at the moment is 6 real food meals a day with my shake pre workout and shake post workout.

I would like to change this to 8 real food meals a day.

What would be some suggestions of a pre workout / post workout meal with keeping in mind i am interested in losing body fat % at the moment.

Hi Fella....

I was always led to believe our bodys can on average digest no more than 25g of protein in one session......

Anymore & you're just wasting it......

I would suggest you cut down your pre/post workout amounts accordingly..

Or you could always loose the pre workout shake & substitute it for a small protein/carb meal......

But I would always have a Whey Isolate shake post workout....

The most Important in my opinion is to have a shake containing several types of protein that release at different rates for up to 6 hours whilst you sleep, just before bed....

Goodluck.....

The protein limited absorption theory is a load of shit. i got taught it a uni mate and what a crock. if you believe this theory then a 120kg male rugby player has the same protein absorption capacity as my 50 year old sedentary mother. That the type of stuff dietitians come out with- which is why they are useless for athletes.

Find out what your lean mass is, take into consideration the intensity and muscle tissue damage you are achieving in your training. You need x amount of protein to repair and replace and you need to add 5g -10g extra at each meal if you want to then have additional protein available for growth. Excess protein is not converted into fat in a non starving individual.

Your pre workout and post workout protein intakes are good. yes real food protein is better but there is a convenience factor to protein powder.

I would keep the carbs out in the meal before your morning power walk. Your body will choose to burn carbs ahead of fat.

[Elite121]

Hi Fella....

I was always led to believe our bodys can on average digest no more than 25g of protein in one session......

Anymore & you're just wasting it......

surely it depends on the individuals metabolic systems as to how much they can handle in each session.

What I meant to say was surely it depends on each persons individual metabolic systems as to how much they can protein they can digest in each session.

[Im Hungry]

i get where you're coming from elite but its your body's requirement based on training intensity that determines protein amount and timing.

If you're not training them you don't need as much protein per meal. In this case its about gaining or growing muscle which needs a continual positive Nitrogen balance (protein excess). If you smash yourself in the gym your body will suck up protein in the meal after training.

If someone is getting stronger but not gaining lean mass then they need more protein for growth and perhaps more carbs to fuel the growth. if they're getting fat but not gaining muscle then too much carb and lack of protein. Regular skinfold testing determines whether to increase protein or there is sufficient for growth.

Skinfold testing is the only way to know how to adjust your macro nutrient ratios

[steak]

:roll: not this crap again :twisted:

everyone knows that muscletech came up with the 30gr myth to suit the size of the the scoops they wanted to use

High protein consumption can evidently be bad for you if you are suffering from renal disease....just like walking on a treadmill is bad for you.....

...if you have broken legs

[ThePman]

It turns out that eating a meal isn't like picking up a new gun in Grand Theft Auto.

When you eat a big meal, it forums a protein bolus in your gut and digests over several hours. It doesn't just magically vanish. It sits there and releases nutrients over time, as it digests.

And contrary to supplement company marketing, faster digestion isn't always better.

http://www.abcbodybuilding.com/protein_ ... quency.pdf

http://www.ncbi.nlm.nih.gov/pubmed/16679981

http://www.ncbi.nlm.nih.gov/pubmed/15570142

[Elite121]

i get where you're coming from elite but its your body's requirement based on training intensity that determines protein amount and timing.

If you're not training them you don't need as much protein per meal. In this case its about gaining or growing muscle which needs a continual positive Nitrogen balance (protein excess). If you smash yourself in the gym your body will suck up protein in the meal after training.

If someone is getting stronger but not gaining lean mass then they need more protein for growth and perhaps more carbs to fuel the growth. if they're getting fat but not gaining muscle then too much carb and lack of protein. Regular skinfold testing determines whether to increase protein or there is sufficient for growth.

Skinfold testing is the only way to know how to adjust your macro nutrient ratios

Good stuff, I disagree that our body can on average digest no more than 25g of protein in one session this sounds like an absolute to me, thats what I'm getting at, there are varying factors based on each individuals need.

[bob26]

Hey guys, things are going well, my weight is down at 93kg. I am going to get body fat / measurements done on the 10/06/2010 and will post it up here..

Just wondering though, at the moment i am having pre workout

40g Protein powder in water (gold standard whey)

and post workout

60g Protein powder in water (gold standard whey)

5g Glutamine

My 10lb bag of protein has almost run out and i was a bit hesitant to buy another one after everything that i have read on here and other sites about how much better it is to be eating real food..

So diet at the moment is 6 real food meals a day with my shake pre workout and shake post workout.

I would like to change this to 8 real food meals a day.

What would be some suggestions of a pre workout / post workout meal with keeping in mind i am interested in losing body fat % at the moment.

Hi Fella....

I was always led to believe our bodys can on average digest no more than 25g of protein in one session......

Anymore & you're just wasting it......

I would suggest you cut down your pre/post workout amounts accordingly..

Or you could always loose the pre workout shake & substitute it for a small protein/carb meal......

But I would always have a Whey Isolate shake post workout....

The most Important in my opinion is to have a shake containing several types of protein that release at different rates for up to 6 hours whilst you sleep, just before bed....

Goodluck.....

The protein limited absorption theory is a load of shit. i got taught it a uni mate and what a crock. if you believe this theory then a 120kg male rugby player has the same protein absorption capacity as my 50 year old sedentary mother. That the type of stuff dietitians come out with- which is why they are useless for athletes.

Find out what your lean mass is, take into consideration the intensity and muscle tissue damage you are achieving in your training. You need x amount of protein to repair and replace and you need to add 5g -10g extra at each meal if you want to then have additional protein available for growth. Excess protein is not converted into fat in a non starving individual.

Your pre workout and post workout protein intakes are good. yes real food protein is better but there is a convenience factor to protein powder.

I would keep the carbs out in the meal before your morning power walk. Your body will choose to burn carbs ahead of fat.

Hey man thanks for your advice, I do know this myself & am asking why i decided to put the oats in before my Walk??? WTF am i on. Just not thinking i guess. Or maybe just hungry when i wake up :pfft:

My usual upon waking is 30g whey isolate & a 2 tsp black coffee, then walk, then come back to 70g oats, 350ml skim milk, 1 apple on top, side dish of 9 egg whites & 1 whole egg scrambled. And obviously from my results has been working well. I think i will just go back to doing that in the morning :wink:

Thanks for your help man, lucky i only had the carbs before my walk yesterday and someone knocked some sense back into me :doh:

[bob26]

It turns out that eating a meal isn't like picking up a new gun in Grand Theft Auto.

When you eat a big meal, it forums a protein bolus in your gut and digests over several hours. It doesn't just magically vanish. It sits there and releases nutrients over time, as it digests.

And contrary to supplement company marketing, faster digestion isn't always better.

http://www.abcbodybuilding.com/protein_ ... quency.pdf

http://www.ncbi.nlm.nih.gov/pubmed/16679981

http://www.ncbi.nlm.nih.gov/pubmed/15570142

I guess common sense does prevale. I will put a hold on my mass email i was going to send to every restaurant in New Zealand that serves a 350g Steak for a main meal... telling them that they would be better to do it as a 3 course main of 116g portions

on a serious note i haven't had a chance to have a read of those articles you have posted up but will do later on. Thanks for your help Pman.

[bob26]

:roll: not this crap again :twisted:

everyone knows that muscletech came up with the 30gr myth to suit the size of the the scoops they wanted to use

High protein consumption can evidently be bad for you if you are suffering from renal disease....just like walking on a treadmill is bad for you.....

...if you have broken legs

what is muscletech? :pfft: :pfft: :pfft:

[Phedder]

Why are you having 15g casein at 2am? If you naturally wake up then to go to the toilet or something then no worries, skull in down. But if you're setting an alarm to wake you up in the middle of the night to take some protein, I think your body would benefit much more from some quality uninterrupted sleep. Also your fat looks quite low, but I assume you're not counting your fish oil caps in that? If it's 25.5g including the fish caps, you could maybe add some avocado into your salads or drizzle a little olive oil over them?

[Daz69]

Hey guys, things are going well, my weight is down at 93kg. I am going to get body fat / measurements done on the 10/06/2010 and will post it up here..

Just wondering though, at the moment i am having pre workout

40g Protein powder in water (gold standard whey)

and post workout

60g Protein powder in water (gold standard whey)

5g Glutamine

My 10lb bag of protein has almost run out and i was a bit hesitant to buy another one after everything that i have read on here and other sites about how much better it is to be eating real food..

So diet at the moment is 6 real food meals a day with my shake pre workout and shake post workout.

I would like to change this to 8 real food meals a day.

What would be some suggestions of a pre workout / post workout meal with keeping in mind i am interested in losing body fat % at the moment.

Hi Fella....

I was always led to believe our bodys can on average digest no more than 25g of protein in one session......

Anymore & you're just wasting it......

I would suggest you cut down your pre/post workout amounts accordingly..

Or you could always loose the pre workout shake & substitute it for a small protein/carb meal......

But I would always have a Whey Isolate shake post workout....

The most Important in my opinion is to have a shake containing several types of protein that release at different rates for up to 6 hours whilst you sleep, just before bed....

Goodluck.....

The protein limited absorption theory is a load of shit. i got taught it a uni mate and what a crock. if you believe this theory then a 120kg male rugby player has the same protein absorption capacity as my 50 year old sedentary mother. That the type of stuff dietitians come out with- which is why they are useless for athletes.

Find out what your lean mass is, take into consideration the intensity and muscle tissue damage you are achieving in your training. You need x amount of protein to repair and replace and you need to add 5g -10g extra at each meal if you want to then have additional protein available for growth. Excess protein is not converted into fat in a non starving individual.

Your pre workout and post workout protein intakes are good. yes real food protein is better but there is a convenience factor to protein powder.

I would keep the carbs out in the meal before your morning power walk. Your body will choose to burn carbs ahead of fat.

Oooops............... :nod:

[Chemo]

The most efficient dose for protein synthesis is about 20 grams I think, once you've gone over this your body will start to use the protein as an energy source (gluco-neogenisis), and oxidizing amino acids (luecine O__O).

Im not sure what sorta sized dudes this study was done on but i would assume that bigger guys could handle more, and the use of protein as muscle fuel would act as a muscle sparing fallback.

I've heard heaps of optimal amounts ranging from 20-30g

Im not sure how carbohydrates effect this though.

Heres the 20g theory.

http://www.superhumanradio.com/super-hu ... rowth.html

Common sense tells me that the bigger I get the more I'm gonna need to eat total, this includes more protein.

Look at some of the larger animals on our planet, a lion, tiger, panda or even elephant. They eat a lot. Even captive predators eat heaps.

"In captivity tigers and lions eat considerably less because of sedentary life styles that burn fewer calories. Captive adult large cats should eat between 4 and 6% of their body weight or between 9-18 pounds of chunk meat when fed five days a week."

Thats the way I like to think about it. I'm only 80 kg and slam 40-50g of protein in my post-workouts. I had some good gains and fat loss after doing this too.

[bob26]

Why are you having 15g casein at 2am? If you naturally wake up then to go to the toilet or something then no worries, skull in down. But if you're setting an alarm to wake you up in the middle of the night to take some protein, I think your body would benefit much more from some quality uninterrupted sleep. Also your fat looks quite low, but I assume you're not counting your fish oil caps in that? If it's 25.5g including the fish caps, you could maybe add some avocado into your salads or drizzle a little olive oil over them?

i am usually up going for a piss at about that time man(drinking about 4 - 6 litres per day), but i have it beside my bed and it only takes 2 seconds. Seems to be working for me.. As for the diet it is low in fat but that is excluding the 12 fish oil caps. How much is in them? is it 1g per capsule?

[steak]

from memory mate...1 cap = 1 gram fat = 9 calories

12 caps = 108 cals

or something like that :grin:

[Daz69]

Yeh.... Thats what I meant.......!!!!

http://www.abcbodybuilding.com/protein_ ... quency.pdf

[Elite121]

i am usually up going for a piss at about that time man(drinking about 4 - 6 litres per day)

You can try adding a pinch of salt to each liter of water you drink, helps a bit with the water works , and a good electrolyte for those tough sessions, caution though if you already add liberal amounts of salt to your food then leave it alone.Go for Celtic or Himalayan salt not the bleached processed poison table salt.

[TonganTerror]

happy birthday bob have a quarter piece of cake to celebrate :grin: