Wiggum Posted December 3, 2015 Report Share Posted December 3, 2015 (edited) Also don't be afraid of carbs and fats. There very very important! I usually consume 180/200 grams of protein. 200ish grams of carbs and 50/60 grams of fat in my window. This works for me but play around with it a bit and see what works best for ya. Thanks for the info I shall give it a go and see how I get on Edited December 3, 2015 by Wiggum Quote Link to comment Share on other sites More sharing options...
Doc Holliday Posted December 3, 2015 Author Report Share Posted December 3, 2015 Carbs from natural sources are good but in moderation. Avoid all Carbs from processed sources made with cereal crops. You don't want too much from the sugars or starches either. There is a common misconception that Carbs give you energy. They do but they were only meant to gives us that quick burst energy for the flight or fight reaction. That aside our bodies will quite happily run on fat all day long as a primary fuel source. That's why our bodies convert excess Carbs and store it as fat. The trouble with too many carbs, and I mean more of the refined types here but natural carbs from fructose will also have the same effect if too much is consumed, is that it causes a rise in your blood sugar. That causes your body to release insulin to bring it back down. If this happens too frequently your body becomes insensitive to insulin so your body thinks you need more to do the same job. Over a very prolonged get period you become type 2 diabetic. Fats are good from all natural sources, even butter to a degree. The only real problematic saturated fat is stearic acid. As for milk, it can be hard to digest because of the lactose in it. It causes people to have excessive wind. So does too much protein. I use lacto free milk with my protein shakes. As said previously, it doesn't stop it but it makes it bearable, not only for me but for those around me. If I can the hunger pangs I'll snack on milk and peanut butter. The only trouble is Mrs h doesn't buy lacto free milk and I end up farting my head off half an hour later Quote Link to comment Share on other sites More sharing options...
Cosd Posted December 4, 2015 Report Share Posted December 4, 2015 I use a company called Muscle Finesse. Obviously I haven't compared every product but I use Gold Standard Whey powder, Holland and Barrat charge £92.39 for a 2.2kg tub, Muscle Finesse charge £43.95. http://www.hollandandbarrett.com/shop/product/optimum-nutrition-gold-standard-100-whey-chocolate-mint-60099057 http://www.musclefinesse.com/optimum-nutrition-gold-standard-100-whey-2-2kg.html Delivery is good, and never had an issue with any order. Cos Quote Link to comment Share on other sites More sharing options...
fat_jay Posted December 4, 2015 Report Share Posted December 4, 2015 Pretty rapidly mate. I spread all my calories out over two meals (roughly 1800/2000 calories). Generally things like chicken and sweet potatoes with a bit of veg. I'll stop eating at 10pm and won't eat again till 4pm. Black coffee or sparkling water helps blunt appetite cravings. Don't exceed 35 calories though. How do you find training on that diet? Not sure if its just in my head, but if i miss lunch on training day i just feel like i can't quite train hard enough. Quote Link to comment Share on other sites More sharing options...
BigEd85 Posted December 4, 2015 Report Share Posted December 4, 2015 I couldnt do that fasting stuff. I find focus and concentration so important when it comes to deadlifts and squats, I couldnt imagine being hungry as well! Still suprises me how much difference a good diet makes, I tried a nutition plan which gave amazing results but........£100 a week food bill was just unrealistic! Ed Quote Link to comment Share on other sites More sharing options...
ehb102 Posted December 4, 2015 Report Share Posted December 4, 2015 So, my cyber Monday order came to £131.00 or there abouts, and I'll spend this about every 4 months. I realise I probably could get it cheaper elsewhere but just don't have the time to shop around online. I only just about managed to get the time to write this. Holland and Barrett are really expensive even with their buy one get one for a penny offers. The only things I get from there are things that MyProtein doesn't carry. Serious bodybuilders use some other brands but they are looking for that extra 10% that I don't need. My only sadness is that I don't like their peanut butter, it's got quite a strong flavour. Cashew and almond butter, BCAA tablets, protein powder, flav drops and certain vitamins are all brilliant. Good strength, excellent price per dose. The protein pudding is delicious. Quote Link to comment Share on other sites More sharing options...
bigbird Posted December 4, 2015 Report Share Posted December 4, 2015 I find a good bottle of red normally contains all the vitamins and minerals you need. you could be my personal trainer with advice like that. And mine!!! Quote Link to comment Share on other sites More sharing options...
Salop Matt Posted December 4, 2015 Report Share Posted December 4, 2015 I did about 12-14 months in the gym and really enjoyed it and really started to see benifits from it that I was really pleased with. I found many of the supliments nasty but the gym bought out its own range which I really enjoyed. Sadly I stopped and not only did I return to the same weight and figure as before, i am a bit bigger (fat). Anyway I did really enjoy there supliments which i belive i got results from which was: http://www.gnbodyfuel.co.uk/ There shakes were great and with occasional flavors like: mint, choc orange, chock mint i was able to stay away from sweets and junk food. ATB Matt Quote Link to comment Share on other sites More sharing options...
Andra Posted December 5, 2015 Report Share Posted December 5, 2015 (edited) lol thought I had logged into the wrong place there or had a flashback of some type! Having spent many many years training in one way or an another boxing first from 8yo till 18yo then bodybuliding for a very long time (competed around 14 times up to british level), also owned a gym for a while. I can tell you that most but not all supplements are rubbish or at the very least are of sub quality to real food!! but acknowldege at times it is hard to get the required allowance in from real food alone, they are supplements not replacements. In a simplistic sense whey protein is essentially the cast off from cheese making, spray dried and then additives added, this and the bars are indeed processed food. Never liked the MyProtein brand always felt their powder was a bit lacking / empty. You can't beat a piece (sandwich) in chicken lol I think you probably find all the farting is the excessive protein in general. You'll wake up one day and think **** that and become a little less bothered about the macro detail. Also I don't buy the talk about carbs when I was competing I ate a lot, and I mean A LOT of complex carbs oats/potatoe/rice and yes pasta and got down to 3% bodyfat - case in point "everybody is different". I know of others who needed huge amounts of carbs to get ripped. Also dont fancy that two meals a day split, in my opinion keep it regular. When I was into it I did 6 to 8 meals over the course of the day. Edited December 5, 2015 by Andra Quote Link to comment Share on other sites More sharing options...
malkiserow Posted December 5, 2015 Report Share Posted December 5, 2015 lol thought I had logged into the wrong place there or had a flashback of some type! Having spent many many years training in one way or an another boxing first from 8yo till 18yo then bodybuliding for a very long time (competed around 14 times up to british level), also owned a gym for a while. I can tell you that most but not all supplements are rubbish or at the very least are of sub quality to real food!! but acknowldege at times it is hard to get the required allowance in from real food alone, they are supplements not replacements. In a simplistic sense whey protein is essentially the cast off from cheese making, spray dried and then additives added, this and the bars are indeed processed food. Never liked the MyProtein brand always felt their powder was a bit lacking / empty. You can't beat a piece (sandwich) in chicken lol I think you probably find all the farting is the excessive protein in general. You'll wake up one day and think **** that and become a little less bothered about the macro detail. Also I don't buy the talk about carbs when I was competing I ate a lot, and I mean A LOT of complex carbs oats/potatoe/rice and yes pasta and got down to 3% bodyfat - case in point "everybody is different". I know of others who needed huge amounts of carbs to get ripped. Also dont fancy that two meals a day split, in my opinion keep it regular. When I was into it I did 6 to 8 meals over the course of the day. A very interesting post fella. What is your view on your average, non competitive, guy just better off drinking milk ? Quote Link to comment Share on other sites More sharing options...
chappers1987 Posted December 6, 2015 Report Share Posted December 6, 2015 Go on you tube an check out a channel called kinobody. If you sift through his vids you'll find all the info you need. I don't follow him word for word but he makes a lot of valid points in his videos. An regards to training fasted i personally have no problems with it. In fact i train better. Takes a few days to get used to it but i actually to prefer to train fasted if i can now. Again this is just me personally. Whatever feels best for ya pal. Quote Link to comment Share on other sites More sharing options...
sako751sg Posted December 6, 2015 Report Share Posted December 6, 2015 (edited) A very interesting post fella. What is your view on your average, non competitive, guy just better off drinking milk ? You will have to define what the goals are of that average,non competitive guy before anyone can answer that. If its the average gym goer you are probably right as the have no goals and stand around looking in the mirror most of the time. OMG, what are you folks messing with? I am so not clued up on this. Maybe I am missing something here, but, unless you are an Olympian or similar, why not just drink milk? Dont worry about it. It would be like a shooter going onto a fitness/gym site and saying they use expensive guns,extended chokes and the best cartridges to improve their shooting Edited December 6, 2015 by sako751sg Quote Link to comment Share on other sites More sharing options...
Wilts#Dave Posted December 6, 2015 Report Share Posted December 6, 2015 Dolphin fitness/affordable supplements is where I buy my protein/weight gainer/creatine etc.....mainly because I've found certain branded products I like the taste/effects of etc and like to stick to and they alway seem to be the best price. Dolphin fitness in particular lately seems to win hands down! Didn't get on with ZMA at all, far too many funky dreams....I sleep well anyway. Quote Link to comment Share on other sites More sharing options...
ehb102 Posted December 6, 2015 Report Share Posted December 6, 2015 OMG, what are you folks messing with? I am so not clued up on this. Maybe I am missing something here, but, unless you are an Olympian or similar, why not just drink milk? If it fits your macro :-) I resisted using protein powder for a very long time. A protein shake after weight lifting helps the after effects be much less nasty.It's convenient, you can mix protein powder with water to keep it low calorie, and once you get used to the taste it can be very welcome. A scoop (roughly an ounce) of protein powder for is about 100 calories but gives you 20+g of protein. You'd need to drink nearly 400 calories of whole milk to get the same amount of protein. Protein is good, protein powder is easy, it's just a way of helping you achieve your goals. I have protein shakes most days because although it's not as nice or even as good as having whole food cooked from scratch, lifestyle means that a shake and a bowl of (carefully chose to suit MY macro) cereal keeps me on plan. Never liked the MyProtein brand always felt their powder was a bit lacking / empty. See? That's proper hardcore. For me, that's like complaining that there isn't enough brass on my cartridges. I'm not at the standard it makes a difference to outcome. You will have to define what the goals are of that average,non competitive guy before anyone can answer that. If its the average gym goer you are probably right as the have no goals and stand around looking in the mirror most of the time. Tee hee! That is so true. Quote Link to comment Share on other sites More sharing options...
Dr D Posted December 6, 2015 Report Share Posted December 6, 2015 Just wondering. How do you keep tabs on your liver and kidney function? Quote Link to comment Share on other sites More sharing options...
sako751sg Posted December 6, 2015 Report Share Posted December 6, 2015 Just wondering. How do you keep tabs on your liver and kidney function? I keep mine working hard and in good shape with copious amounts of alcohol now and again. Quote Link to comment Share on other sites More sharing options...
Dr D Posted December 6, 2015 Report Share Posted December 6, 2015 I keep mine working hard and in good shape with copious amounts of alcohol now and again. Could be safer than protein supplements. Quote Link to comment Share on other sites More sharing options...
sako751sg Posted December 6, 2015 Report Share Posted December 6, 2015 Could be safer than protein supplements. Just like alcohol,moderation is the key. Quote Link to comment Share on other sites More sharing options...
Wilts#Dave Posted December 6, 2015 Report Share Posted December 6, 2015 Just wondering. How do you keep tabs on your liver and kidney function? How does everyone, as a rule? Are you confusing protein with other 'supplements'? Quote Link to comment Share on other sites More sharing options...
Andra Posted December 7, 2015 Report Share Posted December 7, 2015 (edited) A very interesting post fella. What is your view on your average, non competitive, guy just better off drinking milk ? Milk is not as bad a some folk suggest. I have a full glass everyday Back in the old days some of the top bbers even added a fair amount of cream to their diet. Arnold Schwarzenegger was an advocate of that. Also I have seen more than once a recommendation of having a decent amount of milk in your diet in the mens health mags. As said we are all different. Edited December 7, 2015 by Andra Quote Link to comment Share on other sites More sharing options...
Doc Holliday Posted December 7, 2015 Author Report Share Posted December 7, 2015 lol thought I had logged into the wrong place there or had a flashback of some type! Having spent many many years training in one way or an another boxing first from 8yo till 18yo then bodybuliding for a very long time (competed around 14 times up to british level), also owned a gym for a while. I can tell you that most but not all supplements are rubbish or at the very least are of sub quality to real food!! but acknowldege at times it is hard to get the required allowance in from real food alone, they are supplements not replacements. In a simplistic sense whey protein is essentially the cast off from cheese making, spray dried and then additives added, this and the bars are indeed processed food. Never liked the MyProtein brand always felt their powder was a bit lacking / empty. You can't beat a piece (sandwich) in chicken lol I think you probably find all the farting is the excessive protein in general. You'll wake up one day and think **** that and become a little less bothered about the macro detail. Also I don't buy the talk about carbs when I was competing I ate a lot, and I mean A LOT of complex carbs oats/potatoe/rice and yes pasta and got down to 3% bodyfat - case in point "everybody is different". I know of others who needed huge amounts of carbs to get ripped. Also dont fancy that two meals a day split, in my opinion keep it regular. When I was into it I did 6 to 8 meals over the course of the day. It may be processed in the sense that it is taken from one source and had things added to it but not to the same degree that processed meat has been messed with, having nitrates added and God knows what else. It is becoming recognised that nitrates are a serious contender for causing certain types of cancers. I have my blood check annually and have to say it looks pretty good. I hope that in doing this I'll have good health in to my old age rather than just chancing it and dealing what ever hand life throws at you wondering if there was anything you cold have done. I'll be able to take solace in knowing that if I did develope and kind of condition then I'd liketo think it wasn't down to lifestyle choices. Quote Link to comment Share on other sites More sharing options...
Wiggum Posted January 13, 2016 Report Share Posted January 13, 2016 (edited) Pretty rapidly mate. I spread all my calories out over two meals (roughly 1800/2000 calories). Generally things like chicken and sweet potatoes with a bit of veg. I'll stop eating at 10pm and won't eat again till 4pm. Black coffee or sparkling water helps blunt appetite cravings. Don't exceed 35 calories though. Chappers would just like to say thanks for the heads up on the fasting been doing it for around 6 weeks and have dropped a stone and I'm feeling pretty good to be honest, started back at the gym and badminton twice a week and I'm aiming to lose another 1 1/2 stone. Edited January 13, 2016 by Wiggum Quote Link to comment Share on other sites More sharing options...
DannyS Posted January 13, 2016 Report Share Posted January 13, 2016 Sako. Been using ZMA's for a few weeks now and what a huge difference is sleep quality. I would rarely sleep undisturbed through then night but seem to be doing it almost every night after taking the tablets. Quality ATB Quote Link to comment Share on other sites More sharing options...
chappers1987 Posted January 13, 2016 Report Share Posted January 13, 2016 (edited) Chappers would just like to say thanks for the heads up on the fasting been doing it for around 6 weeks and have dropped a stone and I'm feeling pretty good to be honest, started back at the gym and badminton twice a week and I'm aiming to lose another 1 1/2 stone. You are very welcome mate, glad I could help you. That's literally just made my day. And you've lost a stone! That's awesome, really chuffed for ya. Keep up the good work and I hope you achieve your goals. Atb, chaps. Edited January 13, 2016 by chappers1987 Quote Link to comment Share on other sites More sharing options...
sako751sg Posted January 13, 2016 Report Share Posted January 13, 2016 Sako. Been using ZMA's for a few weeks now and what a huge difference is sleep quality. I would rarely sleep undisturbed through then night but seem to be doing it almost every night after taking the tablets. Quality ATB Same here and fine to have a proper nights kip. For some reason im especially bad for getting to sleep around about the full moon but these have helped for sure. Quote Link to comment Share on other sites More sharing options...
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