Nutrition for boxing

[RDJ]

Brought to you by the Nutrition Nazi, me. This is a work in progress, I intend to keep it a simple set of rules. Please add any criticism / additions in the comments, I will edit them in as good as possible. I also accidentally deleted the recipes thread, so those are welcome here as well as long as they don't conflict with the Nutrition Nazi Rules :D

General nutrition rules:

- Drink water throughout the day. Dehydration can hamper performance in a major way. A glass of water should be taken at every meal.
- Frequent meals, six to eight times a day. This keeps metabolism high, and makes sure you have plenty of energy and nutrients for both activities and recovery throughout the day.
- The primary goal of nutrition is maximizing health and performance. Depending on your secondary goal, the amount of calories varies, diet itself does not. If you want to lose weight take smaller portions, if you want to gain weight do the opposite. The rules of diet do not change, only the amount of food taken in (and of course your workout regimen).
- Whole natural foods, rich in the nutrients that processing tends to destroy. Anything that contains sugars for example should contain the vitamins and minerals that are supposed to accompany those sugars. This means no fizzy drinks and other empty sugar sources, select your food by nutrient density.
- Every meal should consist of proteins, fats and carbohydrates. Diets that avoid either one of these things will have a negative effect on performance and your general health.
- Most of your carbohydrate intake should come from fruits, vegetables or at worst whole multi grain bread.
- Variation, don't eat the same food every day.
- There's no such thing as patented food. Natural food can not be patented.
- Buy your food fresh if possible, preservatives can be unhealthy. It's not always feasible, but worth keeping it in mind. Frozen, if done rapidly, also preserves many nutrients.
- If you want to lose weight your calorie expenditure should exceed your intake. There's no magic involved. Stored fat needs to be used for energy and energy will not be generated if there is no activity. Any supplement that promises magic weight loss without workouts is a scam. The Hydroxicut disaster should serve as a lesson.

Easy diet fixes:
- Vegetable soup with meat balls. Provides quality protein and animal fats through meat. Nutritional value is very high because of the different vegetables used. Adding garlic, onion, etc. will increase the nutritional value even more. Frozen vegetables are cheap and rich in nutrients.
- Herbal teas. An easy way to take in vitamins and other phytochemicals (like anti-oxidants for example) you would not get from many other food sources. Green teas, herbs like ginseng, nettle, mint, the possibilities are endless.
- Smoothies. Many people find it hard to eat large amounts of fruits, but not so with smoothies. Yogurt and quark provide the fats and proteins, fruit takes care of the rest. Add flaxseed to make it even better.
- Salads. Raw vegetables with all the nutrients still in it. Add some eggs, dressing or home made mayonnaise, pieces of apple, pine seeds, etc.
- Trail mix. Mixed nuts and dried fruits like raisins, cranberries or goji berries. Easy for when you're commuting or just a quick snack during work hours.

An example day:

Meal 1: Home made smoothie (banana, raspberry, strawberry, peach, orange juice, yogurt, grounded flax seeds, cinnamon), a multi vitamin and glucosamine.
Meal 2: Whole multi grain sandwiches with butter and cheese, and unpasteurized (raw) milk.
Meal 3: Potatoes, vegetable soup (carrot, cauliflower, broccoli, leek, chives, celery, garlic, union, etc) with meat balls and chicken and buttermilk.
Meal 4: Same as meal 1, home made smoothie.
Meal 5: More of the soup from meal 3, a peanut butter sandwich and glucosamine.
Meal 6: Salmon and peas.

This is a completely random example, you can swap meals, use different veggies, eat a nice dish instead of soup, whatever you want as long as you follow the rules. Between meals drink water and / or tea.

[Bodi]

This is going to be a very interesting thread, i'll be keeping a close eye...

A contribution from me, one of my favorites - Leek and potato soup

dash of olive oil
1 garlic clove
2 potato's
2 good sized leeks
1 litre of chicken broth
pinch of sea salt
pinch of black pepper
parsley

Clean the leeks in water and chop into small pieces (slice long ways twice and dice from top to bottom). Add the olive oil, leeks and garlic to pan on a low heat, cook until the leeks are soft (10 -15 minutes), stir regularly. Peel and chop the spuds into small cubes whilst the leeks are cooking. Once the leeks are done, add the rest of the ingredients to the pan. Bring to the boil and simmer for 20 minutes. Once cooked, mash the soup or put it in the blender to thicken it up. Serve, add a sprig of parsley and enjoy!

[LJB]

I rekon there to much bread in there my self, I have a rule no carbs after 2 o'clock

[murphyx500]

I rekon there to much bread in there my self, I have a rule no carbs after 2 o'clock

Why

[Goose]

I eat alot of plain rotisserie meat to get my protein, carbohydrates come with rice.
I can't eat pasta because its made out of wheat, which my stomach can't process.

RDJ, you said not to eat same meal every day. I get a few rotisserie chickens for the week and cook up a large pot of rice, sometimes also a pot of beans as well. I eat it for breakfast, coupled with fruit and berries. Same thing for lunch, coupled with some peanut butter to get more protein and fats. Snacking is all fruits, berries, peanuts, almonds etc, then dinner is the same thing but a smaller portion. Once during the middle of the week ill bake a piece of fish to get some variety., but its mostly chicken or turkey otherwise. During the week I have one or two cheat days where I go to a spanish restaurant where ill get a steak with mashed potatoes or something like that.

I can't eat eggs, wheat, or milk because my stomach cant process it. So due to this fact, variety in my meals is limited. But it has been working for me.

[RDJ]

Why

I second that question.

[RDJ]

I eat alot of plain rotisserie meat to get my protein, carbohydrates come with rice.
I can't eat pasta because its made out of wheat, which my stomach can't process.

RDJ, you said not to eat same meal every day. I get a few rotisserie chickens for the week and cook up a large pot of rice, sometimes also a pot of beans as well. I eat it for breakfast, coupled with fruit and berries. Same thing for lunch, coupled with some peanut butter to get more protein and fats. Snacking is all fruits, berries, peanuts, almonds etc, then dinner is the same thing but a smaller portion. Once during the middle of the week ill bake a piece of fish to get some variety., but its mostly chicken or turkey otherwise. During the week I have one or two cheat days where I go to a spanish restaurant where ill get a steak with mashed potatoes or something like that.

I can't eat eggs, wheat, or milk because my stomach cant process it. So due to this fact, variety in my meals is limited. But it has been working for me.

If you can't have certain things it limits your choice, you work with what's given to you. Just out of curiosity, why can't your stomach process these things?

['Ben']

Sounds like the best way to stay it, nutrition wise to me. I pretty much agree with everything you just wrote.... not that I'm a qualified expert or anything but from my experience eating lots of small meals a day and not neglecting carbs or protien works best for me.:good

[LJB]

Well carbs only start giving you energy 4 hours after you eat them, so I train at around 6 and then if you eat any carbs later your not going to use them meaning they will turn into fat.

[SouthpawSlayer]

Well carbs only start giving you energy 4 hours after you eat them, so I train at around 6 and then if you eat any carbs later your not going to use them meaning they will turn into fat.

eh both of those statements are incorrect mate

[RDJ]

eh both of those statements are incorrect mate

Sometimes you don't even know where to start.

[SouthpawSlayer]

sometimes you are better off just saying nothing at all, i heard yesterday how this guys muscle turned to fat after 3 months of inactivity and i just said yeah thats terrible when that happens

[LJB]

Well that's how my diet looks it may vary for different boxers, but I trust what I've been told and that it works for me and Its just my opinion

[RDJ]

Well that's how my diet looks it may vary for different boxers, but I trust what I've been told and that it works for me and Its just my opinion

Opinions do not matter much when it comes to facts. The truth is a bit more complicated than what you stated. How long carbs take to pass through your system depends on many things. For example, how much is already stored in your muscle. What are your blood sugar levels. Does the liver contain any fructose, in other words is there any room for more. How much food is waiting for digestion in your stomach. What kind of sugars are we talking about. What was eaten alongside the sugars. And then some.

[LJB]

Opinions do not matter much when it comes to facts. The truth is a bit more complicated than what you stated. How long carbs take to pass through your system depends on many things. For example, how much is already stored in your muscle. What are your blood sugar levels. Does the liver contain any fructose, in other words is there any room for more. How much food is waiting for digestion in your stomach. What kind of sugars are we talking about. What was eaten alongside the sugars. And then some.

Cheers for making it clearer, but for a basic diet without going in depth like blood suger levels, fructose etc surley my diet is correct In a way? If your trying to lose weight surley carb intake at times when your not going to burn it is a bad idea ? Correct me if I'm wrong which I'm sure someone will as I'm sure I don't have a greater knowlodge as some :P

[Goose]

If you can't have certain things it limits your choice, you work with what's given to you. Just out of curiosity, why can't your stomach process these things?


Too much alcohol fucked it up, I got an ulcer and gastritis from it....from there it all went down hill

[RDJ]

Cheers for making it clearer, but for a basic diet without going in depth like blood suger levels, fructose etc surley my diet is correct In a way? If your trying to lose weight surley carb intake at times when your not going to burn it is a bad idea ? Correct me if I'm wrong which I'm sure someone will as I'm sure I don't have a greater knowlodge as some :P

Carb intake can serve multiple goals. It may be replenishing muscle for past use, it may also be storing for future use. It's all rather meaningless, what matters is the big picture, in other words your average intake over a longer period. Your body is perfectly capable of maintaining energy levels, whether it's in muscle, blood or the liver. Just make sure you stay fed throughout the day, and that the food you digest comes with the nutrients it's supposed to have.

[LJB]

Carb intake can serve multiple goals. It may be replenishing muscle for past use, it may also be storing for future use. It's all rather meaningless, what matters is the big picture, in other words your average intake over a longer period. Your body is perfectly capable of maintaining energy levels, whether it's in muscle, blood or the liver. Just make sure you stay fed throughout the day, and that the food you digest comes with the nutrients it's supposed to have.

Cheers much appreciated for the tips and advice

[cool-cat]

can anyone tell me the benfits of green tea?

[RDJ]

can anyone tell me the benfits of green tea?

Anti-oxidants mostly. Herbal teas contain many phytochemicals with a wide variety of effects. An article on ginseng, often put in Chinese green tea:

[Only registered and activated users can see links]

Just an example, other plants contain different phytochemicals but may have similar effects.

[AVFCMagicMan]

Good stuff RDJ :good:

[chuffy]

Great thread, RDJ, thanks! :D

[mancuniankid]

Great post!!

1 thing to add is frozen fruit and veg is cheap and just as good if not better nutritionally, The frozen type is picked in season(when its at its best) and processed and packaged within 4 hours

[RDJ]

Great post!!

1 thing to add is frozen fruit and veg is cheap and just as good if not better nutritionally, The frozen type is picked in season(when its at its best) and processed and packaged within 4 hours

Correct. They have special coolers in which it freezes within minutes, preserving nearly all the nutrients.

[scrap]

Theres a thing on the market called Rego. A lot of the Triathletes I know are using it, its a drink thats got the Balance right for taking before the 30 minute door is shut after extreme work its Legal and Recommended.

[Bodi]

Correct. They have special coolers in which it freezes within minutes, preserving nearly all the nutrients.

Blast freezers. I done some work for a company where we used blast freezers to preserve the nutrients found in seaweed, which was later extracted for use in agricultural fertilizers, which leads me nicely on to seaweed based foods such as Nori and Kelps. Seaweed based foods are typically rich in calcium, protein, vits B, B2, C, iron and magnesium, all of which are particularly beneficial to athletes. I believe that Wakame, a type of kelp contains Fucoxanthin (sp?), which is excellent for burning off fatty tissue. There are some downsides such as a very high sodium content, but as a small addition to your weekly diet, the odd seaweed soup or seaweed salad dish can be a tasty, low calorie meal that is bursting with beneficial nutrients.

[RDJ]

Excellent addition. Sea vegetables are high on basically every mineral in existence. Sea salt (not regular kitchen salt, that's just sodium) contains at least 75 different minerals and trace elements. It's the soup we originate from. The sea, unlike soil, always provides enough nutrients for plants.

[cool-cat]

i hear that bay food is good for getting nutrients. would any one advise buying it?

[RDJ]

i hear that bay food is good for getting nutrients. would any one advise buying it?

You mean baby food I assume?

A positive aspect is that it can't contain certain questionable additives as they're prohibited in baby food. I often buy forest fruit syrup with added vitamins, also originally meant for babies. I use it instead of lemonade on hot days, or I add it to buttermilk.

[cool-cat]

thanks for the info RDJ

[Boxfan1]

Back in my days of ultimate fitness, I ate everything I wanted as frequently as I could. I was lean and mean. Body fat was 4%, 5'8" 140. I was a high school sprinter with muscles on muscles. To me it wasn't so much the diet, as much as the amount of time I spent working out, and how I worked out. I was in training at least 3 hours daily, every day. Intense repetitive sprints and power building exercises. Everything was about building the most explosiveness possible, from both the upper, core and lower body. I couldn't run past 200 meters without dying, but my body was not trained to do that. Now that I'm older and running and walking long distances as an alternative to stay in shape, I can't get ripped, pumped or anywhere in the same general shape I was in back in my sprinting days. I'm convinced it's the workout that effects physique. I find myself eating only twice per day now, and even then, I have alot of trouble staying under 180. I eat right, cut the fats and do lots of cardio, but it's not the same as explosive building exercises. Problem now is, I'm old and every time I try building explosive power, I injure myself. My body simply can't take the repetitive stresses of those kinds of workouts. So I will keep walking, eating right and maybe some day, it will have the same magic bullet effect. But much like my hairline, I think those days are gone forever.

[RDJ]

Eating only twice a day and cutting fats is not eating right.

[MrSmall]

Back in my days of ultimate fitness, I ate everything I wanted as frequently as I could. I was lean and mean. Body fat was 4%, 5'8" 140. I was a high school sprinter with muscles on muscles. To me it wasn't so much the diet, as much as the amount of time I spent working out, and how I worked out. I was in training at least 3 hours daily, every day. Intense repetitive sprints and power building exercises. Everything was about building the most explosiveness possible, from both the upper, core and lower body. I couldn't run past 200 meters without dying, but my body was not trained to do that. Now that I'm older and running and walking long distances as an alternative to stay in shape, I can't get ripped, pumped or anywhere in the same general shape I was in back in my sprinting days. I'm convinced it's the workout that effects physique. I find myself eating only twice per day now, and even then, I have alot of trouble staying under 180. I eat right, cut the fats and do lots of cardio, but it's not the same as explosive building exercises. Problem now is, I'm old and every time I try building explosive power, I injure myself. My body simply can't take the repetitive stresses of those kinds of workouts. So I will keep walking, eating right and maybe some day, it will have the same magic bullet effect. But much like my hairline, I think those days are gone forever.

Sorry, but you were never 4%.
And as brother RDJ said, twice a day and no fats is no good. No wonder your hairline is receeding.
If you trained like you used to, you could probably eat like you used to,

[Bodi]

Your NEED fats in your diet. Your body also needs a constant supply of fuel to perform effectively. 4% bodyfat is unhealthy - John Beradi, one of the best in the buisness when it comes to nutrition recommends that you should never attempt to sustain a bodyfat percentage of less than 7%, and you should only drop below that for very short periods like an upcoming competition.

[Bodi]

Does anyone have any experience of Acai berries?

Whilst talking to the owner of my local health food store earlier today, she told me that she had just taken delivery of some Acai berry juice, and proceeded to give me a free bottle to try. I know little of the Acai berry, but I know the juice tastes really nice!

[RDJ]

Does anyone have any experience of Acai berries?

Whilst talking to the owner of my local health food store earlier today, she told me that she had just taken delivery of some Acai berry juice, and proceeded to give me a free bottle to try. I know little of the Acai berry, but I know the juice tastes really nice!

It's a berry :)

It contains anti-oxidants (because otherwise it would rot) like other berries. It has other chemicals to protect itself against disease that we have evolved to use as well, think of anti-bacterial chemicals and such. Comparable to blackberries or blueberries nutrition wise, too bad we only get the processed juice so I would pick whole blackberries (free this time of the year) over it any day. It has a great taste, that's for sure though.

[Bodi]

I knew you would be the guy to fill us in the the benefits of acai berries, rdj!

I always aim to get freshly picked fruits, but i'm also always keen to try new things, hence taking the juice, that and the fact it was free!! Freshly picked would be better... wonder if the uk climate can sustain acai palms...

[RDJ]

I knew you would be the guy to fill us in the the benefits of acai berries, rdj!

I always aim to get freshly picked fruits, but i'm also always keen to try new things, hence taking the juice, that and the fact it was free!! Freshly picked would be better... wonder if the uk climate can sustain acai palms...

Not a chance, they grow in the Amazon. It would be nice if they simply sold frozen ones. The only true way for me to know the anti-oxidants survived is by seeing berries that haven't oxidized yet, I'm rather wary of manufacturer claims.

[Bodi]

Well, i'm an optimist by nature rdj, or I hope I am anyway :tong

I'll probably add the juice into my diet for the next 6 weeks or so and see if I notice any differences. You are spot on about manufacturers claims; behind each claim is a motive, and that motive is to sell their products, and many will do so by making false claims.

[RDJ]

Indeed. Again I'm not questioning the benefits of Acai, what I'm questioning is how much of those benefits end up in the supermarket. I don't think you will notice much difference, from what I gathered you're already on a nutrient dense diet.

Ps. Check whether it's pure Acai juice. Here in the Netherlands most "Acai juice" is 80% red grapes.

[markedwardscott]

Very comprehensive. Thanks.

[Bodi]

RDJ - according to the label its 80% acai, how true that is I don't know. My diet is already pretty good, but as i'm fussy where food is concerned, so I have a very limited selection of foods to choose from. With this in mind, my diet can get very repetitive and somewhat boring. Anything that I can add to my selection which is healthy is a bonus for me.

[RDJ]

You could also try Goji berries, also very high on anti-oxidants and available in whole, dried form. Almost the same as buckthorn berries, but you won't find those.

[Bodi]

I already get goji berries, although i'm not that set on the taste tbh. Never come across buckthorn berries.

[TheDuke]

I think the notion that you need to eat 6-7 times a day is a bit of a myth in nutrition and gets a lot of new trainers in trouble.

The digestive system needs significant periods of rest in my opinion (and yes at some point it becomes all about opinion and what works for you)

I do like your meal suggestions. This is often the hardest part, putting togetehr meals that leave you satisfied psychologically as well as physically

[lefty]

Back in my days of ultimate fitness, I ate everything I wanted as frequently as I could. I was lean and mean. Body fat was 4%, 5'8" 140. I was a high school sprinter with muscles on muscles. To me it wasn't so much the diet, as much as the amount of time I spent working out, and how I worked out. I was in training at least 3 hours daily, every day. Intense repetitive sprints and power building exercises. Everything was about building the most explosiveness possible, from both the upper, core and lower body. I couldn't run past 200 meters without dying, but my body was not trained to do that. Now that I'm older and running and walking long distances as an alternative to stay in shape, I can't get ripped, pumped or anywhere in the same general shape I was in back in my sprinting days. I'm convinced it's the workout that effects physique. I find myself eating only twice per day now, and even then, I have alot of trouble staying under 180. I eat right, cut the fats and do lots of cardio, but it's not the same as explosive building exercises. Problem now is, I'm old and every time I try building explosive power, I injure myself. My body simply can't take the repetitive stresses of those kinds of workouts. So I will keep walking, eating right and maybe some day, it will have the same magic bullet effect. But much like my hairline, I think those days are gone forever.

First of all if you were training 3 hours a day you weren't doing those explosive excercises with your full potential. Secondly if you couldn't even run 200 meters i'm guessing you've never been interested in pre-conditioning which is probably why you have injuries. Thirdly even the most amateur of Athletes should know that there are different types of fitness, if you're walking and running slowly you're training your slow twitch fibres and getting rid of your fast twitch fibres, training your aerobic energy systems instead of your anaerobic.

You have to build off a base, do some weight training for pre-conditioning and strength, quit your slow jogs and build some fast twitch fibres if you want to look better and lose weight. And yeah eat more. Find a simple sports science book and educate yourself man!

[murphyx500]

This is a smoothie I drink most mornings. How can I improve it?

1 scoop of whey protein
2 scoops of oats
300ml of skimmed milk
A banana.

Any smoothie ideas would be cool, I just hate eating in the morning and I find I can just gulp down a smoothie to provide me with a good start.

After the smoothie I normally eat and apple and drink a glass of orange juice.

[cool-cat]

i train late at night and by the time i get to have a recovery meal it is about 9:30 or 10:00 would i be wise to eat slow digesting carbs at this time or just fast digesting to replinish stores?

thanks!

[RDJ]

i train late at night and by the time i get to have a recovery meal it is about 9:30 or 10:00 would i be wise to eat slow digesting carbs at this time or just fast digesting to replinish stores?

thanks!

Doesn't matter much, as both will be up for digestion right away. And unless you take carbs only, digestion of sugars will be slowed down anyway by concurrent digestion of the fats and proteins that you also need.

In my opinion the perfect post workout meal is a smoothie.

[cool-cat]

In my opinion the perfect post workout meal is a smoothie.

is the smoothie mixed with protein powder?

thanks

[Constantine]

Meal 1... I have never made or drank a smoothie in my life. How much of each do you throw into the blender? Could I get a more specific recipe from you please? I could Google but you seem to know what you are talking about and I fear accidentally click Yahoo Answers :tong

[RDJ]

is the smoothie mixed with protein powder?

thanks

Mine isn't, but you can throw some in if you want.

[RDJ]

Meal 1... I have never made or drank a smoothie in my life. How much of each do you throw into the blender? Could I get a more specific recipe from you please? I could Google but you seem to know what you are talking about and I fear accidentally click Yahoo Answers :tong

Two bananas, about 3/4th of a liter yogurt, one cup of orange juice, then put in berries until the blender is full. Add some flaxseed, and some whey if you want, and blend. It's not mathematics, just throw some in and if you don't like it change it up next time.

[RDJ]

On weight loss, by SouthpawSlayer:

if you want to lose weight follow these simple rules and and ill throw in some theories with them

1. stop weighing yourself everyday, i know your weight can change daily but your body fat % doesnt, you might be lighter than the day before its only down to your stores and hydration levels, you might weigh yourself some day and be heavier than the next which can be demotivating, the most i would advise is once per week

2. eat a well balanced diet, try to include your fats , carbs , protein , vitamins and water in moderate amounts, dont try to limit the amount of calories you are eating, if you cut down on your food intake you will see weight loss results for the first week and then the results will decrease until around the 5th week to where no additional weight is being lost, this is the process known as yo yo dieting when usually a woman goes on one of these diets (atkins for example) lose weight over the next few weeks results die off then after 6 weeks they come off the diet and go back to their regular eating patterns and pile the weight back on. the problem here is that the body adapts to the decreasing amount of calories being consumed and the individuals metabolism slows down something terrible, it slows to the point where it only uses what the body consumes, this individual will suffer from constant fatigue, drowsiness and feeling drained and tired. then the body becomes use to only using 400 clas per day say, and when they go back to their usual eating when they stop the diet suddenly the body is getting 2000 cals per day and the body is only using 400 cals, these excess cals go straight to fat stores, hence the yo yo term

3. eat regularly - this is linked a lot to the point number 2 except the opoosite, eating regularly maintains high energy levels throughout the day and raises your metabolic rate, aim for 5 to 6 small meals per day, try include all nutrients in a meal. i know this is hard but aim for over 3, if hungry snack during the day on fruit or nuts

4. regular exercise - this with a well balanced diet is the key to weight loss, regular exercise is only possible when the body has sufficient energy to work out so this again is linked to points 2 and 3, if you are limiting yoour cals to the point where your body has no energy to workout you are pissing in the wind. you lose weight in the long term by decreasing your body fat %, which can be done with exercise such as cardio based, runs, cycles, rowing, cross trainer, swimming, the maximum fat burning zone is when your heart rate is between 125 and 140, i recommend you buy a hr monitor as teh ones you find on the machines in the gyms are shit and pointless, aim for these runs and cycles etc to last over 30 mins, if your glycogen levels are very high you will use that energy mainly first, however after exercising your glycogen levels will start to decrease and this is when your body will seek energy from your fat stores and burn fat. i would recommend you also do some weights, just machines to start off, this will enable you to lose weight in the long term again as it will increase your basal metabolic rate, the more exercise you do the more you can increase intensity

5. stay hydrated - your urine should be clear or just off being clear, if you go do a lot of exercise and you feel good because the scales says you have lost 2 kg's, that is not 2 kg's of body fat its 2 kg's mainly of water, our bodies are made up of water and it needs to be replaced for us to work properly, make sure you replace whatever whatever you lose, the general rule is if you lose 1 kg in weight drink 1 litre of water, exercising when dehydrated is impossible

remember set your goals for the long term, i have had women come to me in teh past saying i want to lose a stone before my sisters wedding next month and im thinking you cant do it that way but they seem to think otherwise, body fat takes a while to lose so give yourself time

hope this is helpful, i tried to explain it as best as i could

[Constantine]

Two bananas, about 3/4th of a liter yogurt, one cup of orange juice, then put in berries until the blender is full. Add some flaxseed, and some whey if you want, and blend. It's not mathematics, just throw some in and if you don't like it change it up next time.

And drink that whole thing? Haha. K, I'll give it a shot. Thanks.

[RDJ]

And drink that whole thing? Haha. K, I'll give it a shot. Thanks.

Not in one setting, put some in the fridge for later ;)

[Mazallan]

Can I just ask what is the best thing to drink before a work out? I am talking about 1hr and all the way upto the gym session. I know it is probably going to be water but a buddy of mine advised on having an 'energy' drink (you know the ones with the caffeine and huge suger levels) but as I am trying to lose weight I thought it better I kept away from these drinks so I am burning off my own energy stores and not just the ones I have added by drinking the red bull.

Also my friend advised on Ice Tea drinks too but these also seem full of sugar.

[RDJ]

Can I just ask what is the best thing to drink before a work out? I am talking about 1hr and all the way upto the gym session. I know it is probably going to be water but a buddy of mine advised on having an 'energy' drink (you know the ones with the caffeine and huge suger levels) but as I am trying to lose weight I thought it better I kept away from these drinks so I am burning off my own energy stores and not just the ones I have added by drinking the red bull.

Also my friend advised on Ice Tea drinks too but these also seem full of sugar.

Energy drinks are worthless, especially when trying to lose weight. Just stay well fed to keep metabolism going, don't workout on an empty stomach it will only ruin your workout. Stay away from empty sugars, a banana and a glass of water would be a better choice.

[GPater11093]

RDJ i dont drink smoothies i love fruit but i hate the taste of smoothies

wat would be a better post workout meal/snack for me?

[RDJ]

RDJ i dont drink smoothies i love fruit but i hate the taste of smoothies

wat would be a better post workout meal/snack for me?

How is that even possible? Smoothies taste like fruit :blood

You could just eat the smoothie ingredients unblended :think

[Mazallan]

Energy drinks are worthless, especially when trying to lose weight. Just stay well fed to keep metabolism going, don't workout on an empty stomach it will only ruin your workout. Stay away from empty sugars, a banana and a glass of water would be a better choice.


Thanks.

I try to eat right most of the time but on training days I have a decent diet plan...I am just prone the odd fuck up everynow and again. :-(

I keep myself going with fruit and have the regular small meals and a decent breakfast plus try to have a protien shake an hour or so before I train then maybe a bottle of water sipped in the hour before training and maybe raisins.

My probelem is jump onto every fad and stupid piece of advice given to me by gym buddys and everyone else.


I'll keep away from the energy drinks and high sugar drinks in future. :cool:


Great thread by the way. No doubt I'' be in again asking another duff question on the subject soon though.

[GPater11093]

How is that even possible? Smoothies taste like fruit :blood

You could just eat the smoothie ingredients unblended :think

dont like the mix

i really a weird aint it also its quitew sweet abit too sweet

yeh i should just eat them :patsch makes sense i ws being dumb

[cool-cat]

would any one advise using creatine?

[RDJ]

would any one advise using creatine?

I think it's rather useless for a boxer.

[cool-cat]

it's just because i read up that Ricky Hatton used to take it to allow him to train at a higher intensity for longer.

[RDJ]

it's just because i read up that Ricky Hatton used to take it to allow him to train at a higher intensity for longer.

Hatton's regime and diet is full of the most unbelievably stupid things you can imagine.

[cool-cat]

it quite expensive stuff as well. he took a lot of supplements when kerry kayes was his nutrionist


think i'll stick to whole foods and some protein powder.

[RDJ]

it quite expensive stuff as well. he took a lot of supplements when kerry kayes was his nutrionist

I remember seeing a Hatton diet that had more supplements than actual food.

think i'll stick to whole foods and some protein powder.

:good

[Constantine]

I've heard a beer after a workout is good as well. Any truth to this?

[SouthpawSlayer]

I've heard a beer after a workout is good as well. Any truth to this?

:-(:-(

[SouthpawSlayer]

would any one advise using creatine?

yeah i read this in hattons diet too that kerry kayes had him taking creatine, now i dont know exactly what type of creatine it was but creatine monohydrate which is the most common used creatine is proven to have a negative effect on the body when performing cardio based tests, hattons supplement intake was ridiculous imo, KK said they had him basically on supplements only and NO food to get his weight down this cannot be good, i know KK would know more than me but this raises a lot of eyebrows with people i have said it to who actually teach nutrition courses, if you compare what hatton does to the mma fighter sean sherk it really shows who has being living properly and not, now sherk takes a shit load of supplements too but his diet is probably the best i have ever read, all his veg is eaten raw and is organic, he eats stuff like hemp bread which is packed full of vitamins, nearly all of the stuff he eats is disgusting, he eats constantly throughout the day to maintain energy levels and imo is the best conditioned fighter from any combat sport

[RDJ]

I've heard a beer after a workout is good as well. Any truth to this?

Yes. Mix it with piss for optimum effect.

:patsch

[cool-cat]

just learnt this today thought it might be helpful for people taking protein shakes.

if you take over 30g of whey protein at one time not all of it is used and some is passed through the body.

[Mazallan]

just learnt this today thought it might be helpful for people taking protein shakes.

if you take over 30g of whey protein at one time not all of it is used and some is passed through the body.


Never add liquid to the whey powder. Take it straight.

[SouthpawSlayer]

Never add liquid to the whey powder. Take it straight.

taking it straight will slow down digestion of the protein and if taking after a workout the quicker the body absorbs the protein the better so taking it straight is dumb, during the 2 hours after a workout the body recovers 5 times quicker than its usual rate so to take it with water will speed up protein synthesis at a period when its most significant

[TheDuke]

I've heard a beer after a workout is good as well. Any truth to this?

According to some:

[Only registered and activated users can see links]

[SouthpawSlayer]

According to some:

[Only registered and activated users can see links]

in relation to replacing lost sugars half a beer would be quite good, but as it says at the end of the article alcohol is a diuretic and will only lead to further dehydration, this argument is ridiculous

[Perky300]

about 6weeks before i fight i start taking vitamins, either ''multi vitamins' or vitamin c any point in this? i'm so scared about getting a cold or some other bug which will fuck my training or fight up

on a side note i eat good, try and get my 5 a day 2/3litres of water a day etc

[mancuniankid]

Yeah multi vitamins are great, i stopped taking them and started getting loads of shitty little bugs. I eat healthy but just not enough fruit and veg(do now through RDJ smoothies idea!!) remember your body cant store vit c so it always good to keep topping up..

I recently started taking something called Echinacea which i have heard raving reviews about from people i know that take it,

Of the site i got it from...
Build up your defences against colds, flu and infections with this amazing supplement. Echinacea is well known for its powerful effect on the immune system, stimulating a group of cells that destroy bacteria and viral infections and speeding the healing of words.

Only just started taking it myself so can't comment yet but like i said heard good things...

[RDJ]

There are dozens of plants with the same effects, just drink more herbal teas. If you're after anti-viral/bacterial properties, eat raw garlic. I take one garlic clove each day as a supplement (I do the same with ginger and cloves). It may sound gross but I just chew it and wash it down with water.

[cool-cat]

would it be better to try and stay about 3-4kg over your fighting weight (weigh in weight) or would it be better to stay on the weight all your round?

thanks

[ToxicAngel]

just learnt this today thought it might be helpful for people taking protein shakes.

if you take over 30g of whey protein at one time not all of it is used and some is passed through the body.

yes this is true where your body can only absorb so much protein at one time. the scientific journal i read said it was somewhere between 25-30 grams so you don't want to go over that with each meal. not only is it a waste of the powder, too much protein is actually bad for you and excess is stored as body fat. i could go into the biological process of how it happens but i wont lol. you are also better off getting protein from whole food sources like eggs or tuna fish...the protein powders have a lot of fillers and additives that you could really go w/o. same goes with vitamins which is why you should try to eat as healthy as possible.

here is a little trick for those who train. when you go to sleep your body goes into a catabolic state where your body breaks tissue down...basically your body starves itself while you sleep. if you are looking to be fit and strong you don't want this, you want your muscles to be continually nourished w/ protein throughout the night. there is a kind of protein powder that can do this for you and it is casein protein. it digests slowly unlike whey which is more of a post workout protein b/c it absorbs quickly. casein protein powder will help make sure your muscles are continually fed throughout the night. alternatively you could just eat cottage cheese before bed b/c it contains a lot of casein but i understand some may think it's nasty and grosse.

edit:
There are dozens of plants with the same effects, just drink more herbal teas. If you're after anti-viral/bacterial properties, eat raw garlic. I take one garlic clove each day as a supplement (I do the same with ginger and cloves). It may sound gross but I just chew it and wash it down with water.
garlic is very good when it comes to warding off colds *and dracula*. if you happen to catch a cold or flu and want to recover quickly you can use colloidal silver. you can get it cheap through vitacost.com. i have taken it many times at the first signs of being sick and recovered within the next day, it's very effective against pathogens and other minor health concerns.

[Mazallan]

I usually have a shake before I go to sleep.

[ToxicAngel]

I usually have a shake before I go to sleep.
:good

[RDJ]

A useful post on cheat days, by El Puma.
Good question.


For me, it is akin to taking it easy or taking a day off from training. The following goes into much better detail as to why everyone should incorporate a cheat day.



So many people hit plateaus. The fat will not go anywhere, and your measurements and scale weight at the same. My longest plateau was 7 weeks long. Depressing yes, but in my quest for the truth about fat loss, I discovered something..... Cheating once or twice a week, actually helped with moving beyond that plateau.

A fluke? Wishful thinking? Nope... it is actually based in medical science. It has to do with Neuroendocrinology. Seriously!

We talk about insulin, we talk about testosterone, we talk about estrogen, but have we every talked about LEPTIN?

Leptin? What the, who the huh?

Yup Leptin, a hormone. There not just for sex anymore.

Named after leptos, the Greek term for "thin," leptin is a hormone released by your fat cells. Although it has a number of functions, one of leptin's main roles is to let your brain know how fat you are. It actually controls your metabolism. Yes I am serious. Leptin is produced by fat tissue and is secreted into the bloodstream where it travels to the brain and other tissues. Leptin causes fat loss and decreased appetite. It also plays a very important role in calorie intake and calorie burning. Hmmm, that sounds pretty important to all this hubbub we are all going through doesn't it?

The bottomline is that by mastering Leptin hormone in your body you will be mastering your body weight. Why?

Leptin causes you to burn stored fat; most fad diets, or unrealistic dieting robs the body of both fat and muscle. When you diet, your body compensates for reduced calorie and fat intake by lowering your energy and metabolism. Leptin can actually enhance your energy and metabolism. What does this mean, well what it means is best diet and exercise plan in the world will not work unless the Leptin levels are correct. Something Nutrisystem does not share with it's customers I assure you.

Leptin levels are related to a number of things, including insulin, your caloric intake, and your current level of bodyfat. Think of it as one of the big ?fat-loss decision makers.? Generally speaking, the leaner you are, the lower your baseline levels of leptin are. Under normal conditions, though, leptin is plentiful. However, while your calorie intake is at sub-maintenance levels, and particularly if you're on a low-carb diet, which lowers your levels of circulating insulin, leptin levels drop.

Decreased leptin levels cause a number of other regulatory changes ? namely, decreased thyroid output and metabolic rate and increased catabolic hormone activity and appetite. In an attempt to become more efficient, your body will try to slow down to make that lowered caloric intake its new maintenance intake. That is, it'll try to do the same amount of work with less energy. And unfortunately, this usually means having to continuously lower calories to maintain your progress, which inevitably makes it very hard to hold on to all your hard-earned muscle. None of this sounds too good to me. However, periodic days of high calorie and carbohydrate intake may help with this.


Remember our bodies want to adapt. That is a good thing and a not-so-good thing when trying to lose body fat. So how do we increase levels of leptin enough to kick start the fat loss again. (exercise is still required here people)

Researchers have identified a system that 'senses' nutrient flux (flux = what's going in versus what's going out) through both fat and muscle cells. This affects a lot of process. When dieting, more calories are leaving the fat cell than are going in (negative flux). This nutrient sensing system 'senses' this and affects many processes, one of which is leptin production (decreasing leptin production). So leptin drops. When overfeeding, more calories are entering the fat cells than are leaving (positive flux). The system 'senses' this and affects many processes, one of which is leptin production (increasing leptin production). So leptin increases. Hence the need for cyclical dieting: when dieting, leptin drops and your body fights back.

What is cyclical dieting... well to make a long story short. A cheat day. Now I do not mean go nuts with the KFC, I mean, eat more carbs, protein and fat, don't worry. Meaning try 4 days of dieting per week. Meaning consume 500 -800 Calories less than your Maintainance Level, and then have 2 days at the maintainance level, and one day with maybe an extra 500 calories above your maintainance level. Keep working out, drink plenty of water... try this for a couple of weeks, and see if this works, remember change it up each day. mix it up.

Your plateau will start to vanish. It did for me.

Eat people.... it is what gives us the energy to live.

Ps. Where are you Carlos? Life treating you well?

[maracho]

Liquid diets have been found best for hummingbird metabolism but our human bodies are designed for both soups and roughage. Thus, with my mutitgrain, multivegetable, multifruit, multidairy shake, I also try to get plenty of solid roughage to clean the ol colon. I believe the Lord also designed us to eat more game or free range foods as well and not the out-of-shape, caged-up, hormone-fed chickens and/or fish from hatcheries.

[Mazallan]

Liquid diets have been found best for hummingbird metabolism but our human bodies are designed for both soups and roughage. Thus, with my mutitgrain, multivegetable, multifruit, multidairy shake, I also try to get plenty of solid roughage to clean the ol colon. I believe the Lord also designed us to eat more game or free range foods as well and not the out-of-shape, caged-up, hormone-fed chickens and/or fish from hatcheries.


Sorry but that sounds awful. All that in one shake? :-(

I always end up eating the foods before I put them into my smoothie/shake maker. I love blueberries and all that jazz but getting the little bits in the back of my mouth while I am drinking makes me feel sick.

[maracho]

Many people really do find the idea discussing and if you have the time and like eating lots of fruit and vegetables the old fashioned way then I would say its more power to you. I myself have always been considered as the human garbage disposal system.

We use a blender to make big pitchers of it every day and I find that mixing it with orange juice makes it more tasty compared to mixing it with milk. A blender is also much better than a processor since it retains all the pulp and and you can adjust its chunkiness or thickness.

[RDJ]

I'd rather eat my multigrains in bread, multifruits in a smoothie, and multiveggies in a soup.

[maracho]

IMO when it comes to grains and vegies, more and more often is better. Bread can be great roughage if you know how to pick the right kind thats ow in salts, processed sugars and preservatives but it still dont compare to wild rice, brown rice, wheat germ, whole oats, barley, corn meal or grits, sorghum MO. Dairy products like yogurt and whey isolate are great to. Beats, kale, carrots, sweat potatoes, squash, watermelon broccolli, etc.. or whatever we got left over.

We eat a lot of chicken and fish soup but like our shakes we load them with vegies, lentils or rice because there really is no reason to limit them when they taste great and when one understand exactly why cell metabolism thrives on variety.

When I am competing hard, I also throw in glucosamine, Maltodextrin, Dextrose, HMB l-Glutamine, and Electrolytes.

[RDJ]

I agree with everything you said but I can't gulp veggies and fruits down in the same shake. I eat all the things you mentioned in large amounts, only separately :D

[AVFCMagicMan]

For experts on nutrition, is it generally accepted that people can have varying metabolisms? I used to weight train alot and would train for 1 hour 3 times a week, I would eat 6 meals a day and also snack with the occassional chocolate bar/takeaway. Some of the meals were not 'ideal' but decent enough and I never got over 12st, i've roughly stayed around 11 st 6lbs & now down at 11st4. So basically, do you think it seems like i'm someone who can eat lots but roughly stay the same weight as long as I work out enough? (which I do)

Cheers!

[thejokerswild]

When using pig Bones for flavour in cooking soup, could my nutritional meal be comprimised?

It's hard to find info on that one.

[RDJ]

When using pig Bones for flavour in cooking soup, could my nutritional meal be comprimised?

I don't see how to be honest.

[RDJ]

I just realized that me and my two cats eat between 120 and 180 eggs a month.

[Dan]

I just realized that me and my two cats eat between 120 and 180 eggs a month.

holy crap thats alot
and wtf your cats eat eggs???? are they cooked???

[RDJ]

holy crap thats alot
and wtf your cats eat eggs???? are they cooked???

They prefer them raw but also eat boiled eggs.

[Mazallan]

They prefer them raw but also eat boiled eggs.

WTF do your cats look like? :think


OMG I bet the farts are awful too. :verysad

[amy]

WTF do your cats look like? :think


OMG I bet the farts are awful too. :verysad
:rofl Leave it to the Dutch

[ying]

For experts on nutrition, is it generally accepted that people can have varying metabolisms? I used to weight train alot and would train for 1 hour 3 times a week, I would eat 6 meals a day and also snack with the occassional chocolate bar/takeaway. Some of the meals were not 'ideal' but decent enough and I never got over 12st, i've roughly stayed around 11 st 6lbs & now down at 11st4. So basically, do you think it seems like i'm someone who can eat lots but roughly stay the same weight as long as I work out enough? (which I do)

Cheers!

Yeah, there are three types:

Ectomorphic: characterized by long and thin muscles/limbs and low fat storage; receding chin, usually referred to as slim.
Mesomorphic: characterized by large bones, solid torso, low fat levels, wide shoulders with a narrow waist.
Endomorphic: characterized by increased fat storage, a wide waist and a large bone structure.
[Only registered and activated users can see links]

Even though the wikipedia link is about the corelation between psychological "temperaments" and bodytypes (just as arbitrary as a supposed corelation between bloodtype and temperament but I'm digressing), the distinction between these types is also made by bodybuilders, for instance.

[masterold]

I'm interested in what you guys eat/ drink to recover after training. I usually just drink a big glass (or two) of skimmed milk (I find the other types sickly) then lots of glasses of water. I'm generally not hungry after training.

[TwoFistedPiston]

I'm interested in what you guys eat/ drink to recover after training. I usually just drink a big glass (or two) of skimmed milk (I find the other types sickly) then lots of glasses of water. I'm generally not hungry after training.
A Can of Tuna(for protein) mixed with Ketchup(coz I hate fish) and 2 litres of water.

[RDJ]

WTF do your cats look like? :think


OMG I bet the farts are awful too. :verysad

Why, they're not on a protein overdoses like some here. They look athletic and slender btw.

[Mazallan]

Why, they're not on a protein overdoses like some here. They look athletic and slender btw.


I just imagined them looking cool as fuck big huge muscled up cats. :good

[Mazallan]

After training I like some beef jerky or maybe some chicken, turkey or roast beef and maybe an handful of raisins and water.

I try to have a meal too with the next hour. Usually a jacket potatoe with cottage cheese.

[Aussie_Al]

here is a little trick for those who train. when you go to sleep your body goes into a catabolic state where your body breaks tissue down...basically your body starves itself while you sleep. if you are looking to be fit and strong you don't want this, you want your muscles to be continually nourished w/ protein throughout the night. alternatively you could just eat cottage cheese before bed b/c it contains a lot of casein but i understand some may think it's nasty and grosse.


Yeah I have been doing this for the last 6 months with great results! :good

[Mazallan]

This thread needs more input. It can be supreme.

[dublynflya]

sometimes you are better off just saying nothing at all, i heard yesterday how this guys muscle turned to fat after 3 months of inactivity and i just said yeah thats terrible when that happens

I've had to listen to such nonsense (Or my favourite "I'm looking to turn this fat to muscle"!!) so many times it is worrying!

[sixtennshots]

Yeah I have been doing this for the last 6 months with great results! :good

I've been eating Low fat cottage cheese mixed with some cinnamon before bed for around 2 years. Nutritionally perfect for the long fast your about to endure.

For brekky i often mix around 350g in with some cooked oats and a cut up banana, mango, apple or berries. Once again nutritionally perfect for breaking the fast and taste's like desert.

As far as pre/post training nutrition. I always have a meal around 2 hours before training, a protein source and some fruit as iv'e found this to work best for me. I also always eat a large meal high in protein with some complex carbs and good fats with half an hour of finishing training.

I eat the same all year round and just vary the amounts depending on if i'm trying to cut for boxing or train for strength etc. Works well for me.

[rodney]

Whats that stuff Pac is taken.??

[E-B]

Casein and Whey should be used intelligently.

Whey no longer than 30 minutes after the workout for optimal effect, as it's a very fast protein.
Casein before bed, as it's a very slow protein.

Taking whey with every meal, after waking up, etc is pointless.
Taking casein throughout the day is OK, but unnecessary if you're getting enough protein through regular meals (which you should).

[Smudger]

OK, this might be one of the most retarded posts in ESB history, but hear me out, I'm really clueless.
My diet atm is pure gash, I eat fried bacon and eggs for breakfast, have crisps, chocolate and barely 5 fruit and veg a week let alone a day. Yes, it's awful and I hate myself for it. I'm gonna clean it up though. Anyway, what I wanted to know was, as ridiculous as this may sound, if I clean up my diet like the one on the first page, is it possible I'd gain weight but still keep a low bf%. Yes, I know, sounds stupid, but what with all the shit I eat now, I'm still skinny and have a low bf%. I'm 5ft 11 and about 135 pounds, looking at it I'd guess my bf is about 15%. My thoughts are if I clean up my diet, I'd gain weight as I don't actually eat that much currently, but because I'm eating good food and exercising regularly I'd keep the bf% down?
Just tell me to fuck off if I'm just being a retard :thumbsup

[RDJ]

You could easily gain muscle weight on the diet on page one, just eat larger portions. Whether the large portions will make you gain fat or muscle depends largely on your lifestyle. Eating large amounts of food and not working out will cause your fat percentage to rise, even if the food is healthy. It will not make you as lethargic as on a bad diet though.

The diet fix will give you more energy throughout the day, a diet rich in nutrients will improve your athletic abilities, if nurtured. You'll still have to work out. Your starting position is actually perfect. No excess fat to lose, you can start improving right away.

I don't think there was anything stupid about your post btw.

[Smudger]

Thanks mate :good I thought I was asking a ridiculous question. I plan to work out pretty much everyday of the week, using the stickies on this forum as a guide. In fact I'm pretty much gonna do the beginners boxing routine and maybe adjust it hear and there (no way can I do some of the stuff in my current shape).

Also, what are your thoughts on cereals? I'm ok with eating early in the day and can easily eat a bowl of cereal and do a smoothie. Is bran flakes with mlk any good?

[RDJ]

Thanks mate :good I thought I was asking a ridiculous question. I plan to work out pretty much everyday of the week, using the stickies on this forum as a guide. In fact I'm pretty much gonna do the beginners boxing routine and maybe adjust it hear and there (no way can I do some of the stuff in my current shape).

If you work out daily you could notice severe improvements in recovery, energy levels, alertness, etc. A healthier person simply performs better, and it's not by a small margin either.

Also, what are your thoughts on cereals? I'm ok with eating early in the day and can easily eat a bowl of cereal and do a smoothie. Is bran flakes with mlk any good?

In general, the less processing a food item has endured, the better. Bran flakes are not optimal, that would be fresh fruits, dairy, things like that. But some brands are a somewhat decent source of grains. The milk is fine. Listen if you want bran flakes by all means, if you work out vigorously you can use a bit of carbs. I eat whole multi grain bread myself, I just need the carbs. Bottom line, some cereal products are good and some are shit. If you take them, select one with as much of the original food (grains) in it, and as little factory made additions as possible. Factory made additions could be corn syrup, taste enhancers, etc. You don't want those.

[Smudger]

Yeah I don't know if I even like bran flakes, I just mentioned them coz I see them banging on in their ads about how healthy they are. I know I'm not supposed to go for coco pops and frosties though.

[cdub05]

First of all. Great thread. Lots of good info here.

Now for my question. Are the Steamfresh frozen veggies that steam when you cook them in the microwave good for you? I eat them mostly because theyre conveniant and dont take long to cook, but they do have a lot of sodium.

[cdub05]

First of all. Great thread. Lots of good info here.

Now for my question. Are the Steamfresh frozen veggies that steam when you cook them in the microwave good for you? I eat them mostly because theyre conveniant and dont take long to cook, but they do have a lot of sodium.

Oh and whats the word on ketchup? Is it ok if you only use a small amount. I cant have beef or fish without it lol.

[ToxicAngel]

are those the vegetables that come in a bag all mixed cdub? at least you are eating vegetables. it's best to buy the vegetables and cook them seperately than buy the prepackaged kind whenever possible. same goes with canned fruit. the nutritional value is better.

[TheDuke]

There is an argument that frozen veggies are sometimes 'fresher' than supermarket veggies because they are frozen relatively quickly after harvesting whereas there is often a lengthy storage/transportation lag with the supermarket stuff.

[RDJ]

There is an argument that frozen veggies are sometimes 'fresher' than supermarket veggies because they are frozen relatively quickly after harvesting whereas there is often a lengthy storage/transportation lag with the supermarket stuff.

Correct, it's been discussed in this thread as well. They have been blast frozen shortly after harvest, preserving nearly all the nutrients.

[Locnott]

Anyone currently use a jucer ?
If so, what do you think about it?

[wow_junky]

Hi all,

I need a few tips on gaining weight - I'm 6'2 and 140lbs and never seem to put an ounce on no matter how much I eat.

I work in an office so find it hard to eat decent food regularly as recommended on the first page - does anyone have any tips for decent food that I can eat throughout the day (i.e. at my desk) that isn't crisps or chocolate?

Cheers

[cool-cat]

take a pack lunch with healthy foods like fruit good sources of carbs and proteins

[SouthpawSlayer]

Correct, it's been discussed in this thread as well. They have been blast frozen shortly after harvest, preserving nearly all the nutrients.

yeah and EU pricing policys has resulted in mountains of veg remaining in storage for sometimes up to a year before being sold in supermarkets, during this time a lot of vitamin loss would occur, i dont really like how frozen veg gets kinda soggy, i just buy fresh veg from a small veg and fruit shop, fuck buying that tesco stuff that could of been lying idle for months

Anyone currently use a jucer ?
If so, what do you think about it?

very good imo, eating veg can actually take a while especially when not cooked for ages and if you are in a rush you can just fuck all your veg thats left from the week and turns it into a liquid that you can just throw down the hatch
Hi all,

I need a few tips on gaining weight - I'm 6'2 and 140lbs and never seem to put an ounce on no matter how much I eat.

I work in an office so find it hard to eat decent food regularly as recommended on the first page - does anyone have any tips for decent food that I can eat throughout the day (i.e. at my desk) that isn't crisps or chocolate?

Cheers


calorie surplus = weight gain

you need to eat more my friend

btw is your name paul

[suckay singh]

Any tips of vegetable smoothies? Good combinations or with fruit?

[ricardoparker93]

What is you guys opinions on creatine and weight gainers? I know Pac takes a variety of 'supplements' does anyone know what that includes? No PED jokes :L

[wow_junky]

No it's Dan :lol: do I sound like a Paul you know?

I've got a rough plan now for weight gain, 7 easy meals for the day. I need to sort out portion sizes though;

1. Toast or porridge at breakfast - 7am
2. Smoothie at work - 9am
3. Sandwiches - 11.30am
4. Pasta at lunch - 2pm
5. Soup - 4pm
6. Evening meal - 7pm
7. Snack before bed (toast or smoothie) - 11pm

Sound decent enough?

[SouthpawSlayer]

i lke to eat boiled eggs.

is eating 2 boiled eggs 3 or 4 times a week to much????

i know they are high in colestreoel but i train 3 or 4 times a week. am i burning it off??

just take out the yellow part if your worried about the fat in them, the egg white is pure protein

Any tips of vegetable smoothies? Good combinations or with fruit?

smoothies should really just be made with fruit, a juicer is a different thing to a blender , if you buy a juicer there is usually a recipe book on good juice cocktails to make up but as with everything just do trial and error and find your favourite

What is you guys opinions on creatine and weight gainers? I know Pac takes a variety of 'supplements' does anyone know what that includes? No PED jokes :L

i believe ariza has pac taking quite a few supplements (im not on about PED's btw) i dont have a clue what they are but creatine definately wouldnt be one of them, creatine has been proven to affect an athletes stamina and really just used for bodybuilding or hypertrophy. i like weight gainers though, straight after i train when driving home i have a shake of weight gainer, its perfect as it usually consists of everything you need directly after a session, carbs protein, some vitamins and minerals and amino's, its glycaemic index is also high so you can start replenishing your blood sugar levels pretty quickly, be careful some weight gainers have creatine in them

No it's Dan :lol: do I sound like a Paul you know?

I've got a rough plan now for weight gain, 7 easy meals for the day. I need to sort out portion sizes though;

1. Toast or porridge at breakfast - 7am
2. Smoothie at work - 9am
3. Sandwiches - 11.30am
4. Pasta at lunch - 2pm
5. Soup - 4pm
6. Evening meal - 7pm
7. Snack before bed (toast or smoothie) - 11pm

Sound decent enough?

your 6'2 140 you sound like paul williams

if your looking to gain weight id probably put even more calories on there than you have, you seem to be missing a lot of protein so add 50 more grams of protein per day, try get 70 to 80 per day in total, try eggs for breakfast, throw some protein powder into your smoothie, have a tuna sandwich etc etc

but yeah it sounds very decent compared to what you said you were doing, one last thing your last meal is too late try keep 2 hours between each meal so have your snack before bed at half 8 or 9, if you eat at 11 you will struggle to sleep until 1 or 2 if you eat carbs especially high glycaemic carbs

[masterold]

sorry if this is a stupid question guys...

if i make a smoothie at night and keep it in the fridge and drink it in the morning will it keep all it's vitamins/ nutrients etc?

[SouthpawSlayer]

sorry if this is a stupid question guys...

if i make a smoothie at night and keep it in the fridge and drink it in the morning will it keep all it's vitamins/ nutrients etc?

im pretty sure 10 hours will not lead to much vitamin loss, however i did hear someone mention before that fruit in a smoothie can go nasty after a certain amount of time, i think they were on about the taste and texture of the fruit, as for vitamin loss its not even worth worrying about ( im not fully sure though so check it up if you want)

[RDJ]

i lke to eat boiled eggs.

is eating 2 boiled eggs 3 or 4 times a week to much????

i know they are high in colestreoel but i train 3 or 4 times a week. am i burning it off??

No!! Eating cholesterol does not raise your cholesterol. You can eat as many eggs as you want. The yolk contains ALL the nutrients, and half the protein. Fat should not be avoided anyway, so throwing away the yolk is good for absolutely nothing. An egg only contains about 5 grams of fat anyway, that's a whopping 45 kcal. In other words nothing. Eggs are an excellent natural food item, throwing part of them away or avoiding them is silly.

[RDJ]

[Only registered and activated users can see links]

[PugilistStudent]

No!! Eating cholesterol does not raise your cholesterol. You can eat as many eggs as you want. The yolk contains ALL the nutrients, and half the protein. Fat should not be avoided anyway, so throwing away the yolk is good for absolutely nothing. An egg only contains about 5 grams of fat anyway, that's a whopping 45 kcal. In other words nothing. Eggs are an excellent natural food item, throwing part of them away or avoiding them is silly.

thats good to know, I was thinking of using a bit of the bottled egg whites in my omelets from time to time to lessen the cholesterol a bit.

[doylexxx]

thats good to know, I was thinking of using a bit of the bottled egg whites in my omelets from time to time to lessen the cholesterol a bit.

the cholesterol in the yoke is not the same as "bad cholesterol" in the body.

Eat it all its good

[gilly]

excellent thred & comments guys,good to refresh the mind.
ok my question is..should i take any supplements.. if so what?
i eat pretty good,not exstreamly strict,i should start having some of those smoothies :hey but i eat balanced & 5 times a day.
i am a amuter boxer turning pro & i train hard 6 days a week.my weight is good but dont what to move up in weight & with all the training i do i think i need something to help get more out of my workout/muscle recovery ect. please help. :think

[Mazallan]

Great thread. Long time since I read it so thanks again guys.

[ripper13]

hey guys, I'm from the Philippines and I'm trying to lose weight. My question is since rice is a staple in our diet (I eat about 4 cups a day), can I keep it or do I have to replace it with bread or such? Im doing boxing to lose weight and I felt weak when I tried replacing rice with bread or such, but maybe after some time I'll get used to it. Thoughts? Sorry if its a dumb question but I've only recently started to mind my diet so I really am clueless about this.

[cool-cat]

hey guys, I'm from the Philippines and I'm trying to lose weight. My question is since rice is a staple in our diet (I eat about 4 cups a day), can I keep it or do I have to replace it with bread or such? Im doing boxing to lose weight and I felt weak when I tried replacing rice with bread or such, but maybe after some time I'll get used to it. Thoughts? Sorry if its a dumb question but I've only recently started to mind my diet so I really am clueless about this.

dont try to cut out rice all together as it is a staple part of your diet try to cut down on portion size's and if you do want to take rice try different sources of carbs like pasta wholmeal bread etc

[Stickandmove]

hey guys, I'm from the Philippines and I'm trying to lose weight. My question is since rice is a staple in our diet (I eat about 4 cups a day), can I keep it or do I have to replace it with bread or such? Im doing boxing to lose weight and I felt weak when I tried replacing rice with bread or such, but maybe after some time I'll get used to it. Thoughts? Sorry if its a dumb question but I've only recently started to mind my diet so I really am clueless about this.

Nutritionists might recommend brown rice instead of white rice...

[Terror]

How do I tell my family that I'm eating my own food at family gatherings without being a dick?

[stew]

I've decided to return to my old form when I was training consistently as an amateur boxer. However, during my long period of downtime I've developed a taste for a daily Americano. I do try to stick to just a single shot, with some soy milk to top it off. But since I do drink these fairly regularly (5-6) times a week, I was just curious whether I'm being nutritionally sound or not (I am a vegatarian who eats well, but am going to follow the nutritional guide fairly closely).

I am also trying to lose quite a bit of added weight. So the question is, should I cut them out completely, or as long I'm working out daily and eating healthy can I afford myself the luxury? I'm clueless as to how bad espresso can be on you (and losing weight).

[#1Rounder]

What is your opinion about the frozen meals.. Like Lean Cuisine or Healthy Choice...

Would it be ok to make those a daily diet... It says they contain about 260 calories.. And they portions are small, which is what I struggle with...

Any pros or cons would be appreciated..

[RDJ]

What is your opinion about the frozen meals.. Like Lean Cuisine or Healthy Choice...

Would it be ok to make those a daily diet... It says they contain about 260 calories.. And they portions are small, which is what I struggle with...

Any pros or cons would be appreciated..

They seem ok, not great but ok so for one of your daily meals it would be fine. I don't see how you could struggle with making your own home cooked portions smaller though, but that's just me probably :)

A con is that they are no doubt ridiculously overpriced. I also do not like the "low fat" philosophy it brings, but other meals can fix that.

[RDJ]

How do I tell my family that I'm eating my own food at family gatherings without being a dick?

If you're gathering daily I'd just tell them that you need to make weight for a fight, or you want to lose weight for your athletic endeavours. If they give you shit about that they're the dicks, not you.

If your family gatherings are less frequent there is no need to bring your own food, just consider it a "cheat day", you need those as well.

[Relentless]

im getting sick and tired of doctors giving bullshit advice on nutrition and exercise.

one doctor told my brother he needs to eat less eggs and prawns because they are full of cholesterol

another doctor told my sister she needs to build some lean muscles and wrote out a training plan consisting of mother fucking bicep curls, crunches etc.

[#1Rounder]

They seem ok, not great but ok so for one of your daily meals it would be fine. I don't see how you could struggle with making your own home cooked portions smaller though, but that's just me probably :)

A con is that they are no doubt ridiculously overpriced. I also do not like the "low fat" philosophy it brings, but other meals can fix that.


Thanks RDJ... I struggle with my portions.. I never feel like I'm full... So I help myself to seconds.... I'm 5'10" at 200lbs... And I want to get back to the shape I was in when I was In college... A solid 170.. I always start a diet and exercise plan but It doesn't last long.. I hope this time I can stick with it.

[Betty Swollocks]

What about nuts, like pistachoes? any good as a light snack?

[ToxicAngel]

the cholesterol in the yoke is not the same as "bad cholesterol" in the body.

Eat it all its good

it's very important for you guys since you need cholesterol to feel so big and macho lol. your bodies (female too) need cholesterol in order to make testosterone. there's an obvious difference though between the cholesterol in a bucket of kentucky friend chicken and a boal of oatmeal. fish like salmon, various kinds of berries and different kinds of nuts like almonds are all good for this purpose (good cholesterol) and using oils like olive & coconut to cook w/. egg is also perfectly good.

What about nuts, like pistachoes? any good as a light snack?
absolutely

[ripper13]

is drinking coffee bad? a lot of people here are saying that you should substitute tea over it but i like coffee more

[Jamie Ross]

dont try to cut out rice all together as it is a staple part of your diet try to cut down on portion size's and if you do want to take rice try different sources of carbs like pasta wholmeal bread etc

Rice might as well be classed as junk food, it raises blood sugar too much (even brown rice) and is highly acidic. It containts anti nutrients which block the absorbtion of vital nutrients like magnesium. You would be better off switching to a grain like seed called Quinoa, its is an alkaline, gluten free and contains many more nutrients than rice and is a complete protein. Tastes better than rice in my opinion too. :thumbsup

[Jamie Ross]

is drinking coffee bad? a lot of people here are saying that you should substitute tea over it but i like coffee more

Real organic ground coffee is loaded with antioxidants. Drink 2 cups a day for maximum benefits. Anymore and you might have side affects due to the caffeine content. The freeze dried coffee that you can buy is a load of crap.

[AOTPBRAH]

Has anyone here tried Cellmass? I'm thinking of buying it, just wondering if anyone here has had any experience with it?

[ripper13]

Rice might as well be classed as junk food, it raises blood sugar too much (even brown rice) and is highly acidic. It containts anti nutrients which block the absorbtion of vital nutrients like magnesium. You would be better off switching to a grain like seed called Quinoa, its is an alkaline, gluten free and contains many more nutrients than rice and is a complete protein. Tastes better than rice in my opinion too. :thumbsup

thanks for the reply, but I don't think Quinoa is available locally in the Philippines (or if it is it might be too expensive for me), could you suggest a more commercially available alternative for me?? Would wheat bread be any good?? or oatmeal??

[bradwellboy]

Nice thread

[J Griz 757]

Haha, ok I'm on a pretty good diet, and eat like six times a day (I've lowered my carbs recently and HATE it), I eat enough fruit, probably not enough veggies, I drink a shit load of water, but I have one bad habit... I drink 1 or 2 (low carb) Monsters a day.

How bad would you say they are for my conditioning overall? I drank a Monster about an hour before a little bag work, and God I felt it, my stomach was on fire. Either way, thoughts on those mosters.

[SILVIO_DANTE]

thanks for the reply, but I don't think Quinoa is available locally in the Philippines (or if it is it might be too expensive for me), could you suggest a more commercially available alternative for me?? Would wheat bread be any good?? or oatmeal??
half the world lives on a diet of rice mate

trust me it's not that bad for you

[RDJ]

The bulk of your carbohydrate intake (sugars both simple and complex) should come in the form of fruits and vegetables. If you need more of them after that, it's okay to "supplement" with something like rice, bread or potatoes. When nutritional needs have been met you can add other things, provided you burn enough calories to need them.

[Broxi]

What is your opinion about the frozen meals.. Like Lean Cuisine or Healthy Choice...

Would it be ok to make those a daily diet... It says they contain about 260 calories.. And they portions are small, which is what I struggle with...

Any pros or cons would be appreciated..

Personally, I'd avoid them mate. I know they are handy and easy to use but they're not filling and I find their nutrition dubious to say the least ... this is the nutritional info from one I choose at random on their website..

Baja-Style Chicken Quesadilla
Amount Per Serving: Calories 280
Calories From Fat 70

Cholestorol (mg) 20
Protein (g) 18
Sodium (mg) 690
Potassium (mg) 200

Total Carbohydrate (g) 34
Dietary Fiber (g) 8
Sugars (g) 3
Total Fat (g) 8
Saturated Fat (g) 3
Trans Fat (g) 0
Polyunsaturated Fat (g) 1
Monounsaturated Fat (g) 2

Ingredients:
Tortilla (Bleached Enriched Flour (Bleached Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid)),
Water,
Soybean Oil,
Salt,
Sugar,
Sodium Bicarbonate,
Sodium Aluminum Phosphate,
Potassium Sorbate (A Preservative),
Mono And Diglycerides,
Calcium Propionate (A Preservative),
Fumaric Acid,
Sodium Metabisulfite (Dough Conditioner),
Corn And Black Bean Blend (Corn, Black Beans (Black Beans, Water), Poblano Chilies, Red Bell Peppers, Extra Virgin Olive Oil),
Reduced Fat Mozzarella Cheese (Cultured Milk And Non-Fat Milk, Modified Corn Starch*,
Salt,
Vitamin A Palmitate, Enzyme. (*Ingredient Not In Regular Mozzarella Cheese)),

Light Pasteurized Process Monterey Jack Cheese (Cultured Milk, Water, Potassium Citrate, Salt, Sodium Citrate, Whey*, Sorbic Acid, Cream, Enzymes, Sodium Phosphate, Lactic Acid (*Ingredient Not In Regular Pasteurized Process Monterey Jack Cheese)), wtf!!

Cooked White Meat Chicken (White Meat Chicken, Water, Seasoning (Salt, Flavorings, Maltodextrin, Modified Food Starch, Sugar, Autolyzed Yeast Extract, Flavor {Maltodextrin, Smoke Flavor},
Spices,
Caramel Color, And Citric Acid),
Isolated Soy Protein,
Modified Rice Starch,
Chicken Flavor (Dehydrated Chicken Broth, Chicken Powder, Flavor, Salt), Sodium Phosphates),
Light Pasteurized Process Cheddar Cheese (Cultured Milk, Water, Potassium Citrate, Salt, Sodium Citrate, Whey*, Sorbic Acid, Cream, Apo Carotenal And Beta Carotene Color, Enzymes, Sodium Phosphate, Lactic Acid (*Ingredient Not In Regular Pasteurized Process Cheddar Cheese)),

Tomato Puree,
Water,
2% Or Less Of Tomato Paste,
Soybean Oil,
Seasoning (Flavor (Autolyzed Yeast Extract, Chicken Powder, Maltodextrin, Flavoring {Contains Canola Oil}, Grill {Contains Sunflower Oil}), Salt, Spices, Onion And Garlic, Lime Juice Powder (Corn Syrup Solids, Lime Juice Solids, Natural Flavor), And Jalapeno Powder),
Corn Starch

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

Now I don't claim to know what all of the shit above is, who does?

But I know one thing, when I see a load of junk that I can't recognise added to my food, it's time to stick the box back on the shelf. I'd rather just grill a chicken fillet, boil a cup of frozen veg and a cup of rice, it would fill you more and be a hell of a lot better for you.

[RDJ]

Now I don't claim to know what all of the shit above is, who does?

Not all of them. There's a fair share of colour additives, taste enhancers and preservatives in it though.

But I know one thing, when I see a load of junk that I can't recognise added to my food, it's time to stick the box back on the shelf. I'd rather just grill a chicken fillet, boil a cup of frozen veg and a cup of rice, it would fill you more and be a hell of a lot better for you.

That would be very good advice. I always follow the grandma rule when in doubt. If my grandmother would not recognise it as food, it's not food. A weird kind of global grandma that is :D

[NSFW]

Great thread.

[Decy]

I have just started going to the gym again (after a 15 yr break:-() My weight had gone up to 112kg & I am 180cm tall and 47 yrs old. I have drastically changed my diet(also have stopped smoking this week) and have lost 4kg in 2 weeks and am doing 60 mins aerobic and 30 mins weights 3 times a week due to me smoking I am chronically unfit so am at a fairly basic level aerobically but can see a difference day by day in what I can do.My aim is to get down to 92kg in 10 weeks(8 weeks remaining) as I am naturally stocky and am trying to add muscle as well as lose fat.My diet now consists of

Breakfast- Porridge with blueberries made with semi skimmed milk or muesli with b/berries and a banana.Glass of apple juice.

Lunch-Homemade vegtable soup with wholemeal roll with cheese/ham and salad or pasta with tuna/salmon/chicken and salad.

Dinner-Chicken/tuna/salmon with broccoli leeks ect or poached/scrambled eggs with wholemeal toast.I have no potatoes/pasta ect with this meal.

I drink 2 or 3 cups of tea and 1 coffee a day and approx 1.5ltr of water

I am intending to up the level of gym time/frequency as I get fitter.

Does this seem a reasonable diet for someone looking to lose fat but gain muscle? and who is starting from a very poor level of fitness.
Thanks in advance for any advice and all jokes about me being A. Fat and B. Old

[BeGGeRs]

..

[RDJ]

I have just started going to the gym again (after a 15 yr break:-() My weight had gone up to 112kg & I am 180cm tall and 47 yrs old. I have drastically changed my diet(also have stopped smoking this week) and have lost 4kg in 2 weeks and am doing 60 mins aerobic and 30 mins weights 3 times a week due to me smoking I am chronically unfit so am at a fairly basic level aerobically but can see a difference day by day in what I can do.My aim is to get down to 92kg in 10 weeks(8 weeks remaining) as I am naturally stocky and am trying to add muscle as well as lose fat.My diet now consists of

Breakfast- Porridge with blueberries made with semi skimmed milk or muesli with b/berries and a banana.Glass of apple juice.

Lunch-Homemade vegtable soup with wholemeal roll with cheese/ham and salad or pasta with tuna/salmon/chicken and salad.

Dinner-Chicken/tuna/salmon with broccoli leeks ect or poached/scrambled eggs with wholemeal toast.I have no potatoes/pasta ect with this meal.

I drink 2 or 3 cups of tea and 1 coffee a day and approx 1.5ltr of water

I am intending to up the level of gym time/frequency as I get fitter.

Does this seem a reasonable diet for someone looking to lose fat but gain muscle? and who is starting from a very poor level of fitness.
Thanks in advance for any advice and all jokes about me being A. Fat and B. Old

Looks good enough, try to aim for three real meals and healthy snacks in between. Good work quitting smoking, how does it feel so far?

[Decy]

Looks good enough, try to aim for three real meals and healthy snacks in between. Good work quitting smoking, how does it feel so far?

The no smoking is going surprisingly well 2 weeks so far and no real desire to smoke again.The diet is holding up well although I have decided that on a Sunday I will eat a roast ect with the rest of my family I weighed myself yesterday and was 104.5kg.The biggest difference I have seen is at the gym as weight comes off the aerobic side gets easier and I have upped the weights to 3 sets of 7 reps instead of 2x7.

[RDJ]

Excellent mate. I quit smoking about 7 or 8 years ago, didn't have much of a problem either. It felt good from the start actually, you can almost feel your body getting more healthy every day.

[jmackz13]

Excellent mate. I quit smoking about 7 or 8 years ago, didn't have much of a problem either. It felt good from the start actually, you can almost feel your body getting more healthy every day.

Very true..feels good being nicotine free...and all that other stuff.....

I dont feel fatigued all the time...lol

[Flows]

This threads amazing,

[Decy]

Excellent mate. I quit smoking about 7 or 8 years ago, didn't have much of a problem either. It felt good from the start actually, you can almost feel your body getting more healthy every day.

3 weeks no smoking now and it is easier every day the weight loss is not quite going to plan as I seem to be adding muscle rather than losing fat.I can live with that for now as the fitter I get the easier the weight loss will become(hopefully) Thanks for your comments:good

[paddymickey]

Help - I'm a novice boxer who travels all the time in my Job!
I did well so far losing 30lbs in 3 months but I am travelling a lot now and want to get from 88Kg to 68Kg in 4 months for the next fight. Biggest request is for any motivational tips because when you travel you are tired and the lure of room service or crappy food is hard to break!

[Decy]

Just a quick update 5 and a half weeks no smoking and am finding it easier by the day.The weight is still a bit slow coming off (weighed 102.8kg today)but am noticeably more muscular(arms and legs in particular) so am not to concerned and the weight has disappeared everywhere except my gut which itself is much smaller.I have also seen a big improvement in my performance at the gym.

[ToxicAngel]

are you guys getting enough iron in your diet? this is not something only girls have to worry about, a lot of athletes have this problem. it's very important to eat a lot of iron rich foods to avoid a deficiency. getting enough iron is essential to being able to train your best since one of it's primary functoins is that it's what carries oxygen to all the cells in your body, effecting everything from your energy to your concentration and mood. anemics, who lack sufficient iron, are constantly tired, weak and have a hard time doing most things until they correct their deficiency.

when you train very hard, in this case boxing, your body goes into overdrive increasing red blood cell production to keep up w/ the pace and this, combined w/ getting hit (anything that makes you bleed), depletes your body of iron and you have to replenish it. building up your iron stores is something that happens gradually over the course of months b/c of the bodies relatively poor absorption. i read a study where it said generally only 10% of iron at a time is absorbed and i feel this to be true after reading some experiences of those w/ anemia and how long it took to get adequate levels while supplementing. vitamin c helps w/ absorption but clearly in the avg. persons diet there is room for improvement. foods that are high in iron are red meat, fortified ceraels, turkey, nuts, liver is very high in it if you like it, i think it's a great food. remember always have something w/ vitamin c while eating these foods.

[ToxicAngel]

there is something i want to add in addition to the last thing i wrote here that is important and i forgot to mention..it's very important to get enough iron and if you decide to orally supplement (which you really shouldnt unless you are anemic or something) please see your dr. first and let him/her know so you can get periodic testing!!! too much as can easily happen overtime through supplementation will lead to haemochromatosis, thats just the word for too much iron. it can damage your heart and liver b/c the body has no real way of get rid of excess iron so it stores it the body's tissues & organs, like liver, heart, pancreas etc. so please do check if you decide to take in the long term.

[ACFR]

This is a fantastic thread. Many thanks to RDJ and the other experts out there with solid, sound advice and a willingness to share and answer questions.

I train/box relatively late in the day- usually from 8-10 PM Tuesdays and Thursdays. I want to maximize my recovery so I'm wondering what sort of post-workout nutrition is ideal. After my workout it takes me about a half-hour to get home to 'real' food so I'm wondering if a recovery drink is in order for immediately after my workout, and if so, what sort of nutritional balance it should have. I go to sleep pretty soon after I get home (usually in bed by 11 PM) so I'm hesitant to add a meal that close to sleeping.

I have been aiming for protein-rich snacks when I get home- 8-16 ozs. skim milk and 4 ozs. or so of deli-cut turkey. Some of my training mates drink commercially available recovery drinks with carbs + protein but those things are expensive and unlike some of my mates, I'm not looking to add ridiculous amounts of muscle.

I'd appreciate any advice or insight. Thanks.

[RDJ]

A smoothie. Mine has fruit + yogurt/quark + flaxseed and some whey if you want more protein. Don't forget to rehydrate either, normal water will do since the smoothie will contain all the minerals and vitamins you'll need to replenish.

Current smoothie recipe:

- banana
- apple
- strawberries
- blackberries
- red currants
- cherries
- yoghurt
- quark
- flaxseed
- cinnamon

[ACFR]

So you favor fruits/carbs post workout?

A smoothie is a good idea but not portable, so do you think waiting 30-40 minutes post-workout is OK? I also drink ~ a liter of water after my workout on my way home, which I forgot to mention before.

[RDJ]

Put the smoothie in a bottle at take it with you :)

It's not a carbs meal actually. If you use the ingredients I listed your post workout meal will contain carbs, fats and proteins (again add whey if you want more). It will also be rich in micronutrients. Apart from that all you need is water.

[ACFR]

It's not a carbs meal actually. If you use the ingredients I listed your post workout meal will contain carbs, fats and proteins (again add whey if you want more). It will also be rich in micronutrients. Apart from that all you need is water.

Ah gotcha. I'm a yank so I had to google 'quark' so I see that you have a good balance there. Thanks for the advice again. Hopefully I can put it to good use! :thumbsup

[Jiritano]

Kangaroo meat is a very lean source of protein.

I am also to believe eating within an hour after training is quite beneficial towards absorbing nutrients and muscle repair.

[RDJ]

not right away...it takes a couple of months.....at least in my case

Agreed actually, it doesn't start right away. I coughed out my lungs the first week or so. Phlegm in all colours, black, brown and green :barf

[pahapoisu]

I can easily say that im so poor that i cant have smoothies in the morning. Cant afford supplements either. Boiled eggs and whatever else we have in the house.

[Primadonna Kool]

I wanna know the diet of David Haye.........

A complete diet...

I found small details on the Valeuv fight, but i want to know more.

[pahapoisu]

MALTO 6
Do any of you know about this. Just bought it. Was cheap, like 8´$.

"Malto6 is a carbohydrate powder for serious and recreational athletes produced from starch. The carbohydrate composition of MALTO6 is especially suitable for filling up the glycogen stores of athletes. MALTO6 can also be used in recovery drinks (can someone specify that, dont know much about nutrition) together with FAST-protein. Mixed with water. High in molecular weight."

100g/380kcal/94 g Carbohydrates.
Told to drink 30 to 60 min before workout, but can i drink it also during my workout?

[ajohnfp]

Question: why "raw" milk?

[gilly]

excellent thred & comments guys,good to refresh the mind.
ok my question is..should i take any supplements.. if so what?
i eat pretty good,not exstreamly strict,i should start having some of those smoothies :hey but i eat balanced & 5 times a day.
i am a amuter boxer turning pro & i train hard 6 days a week.my weight is good but dont what to move up in weight & with all the training i do i think i need something to help get more out of my workout/muscle recovery ect. please help. :think


i train really hard so i tried black powder..worked really good for me can train harder for longer.but is there any down side to using this supplement..em i better sticking to hole foods like a bananna before training?

[mcknight1107]

I have seen a lot of stuff on this thread about what kind of cholesterol is in eggs. If you eat hardboiled eggs, be sure to try and lay off the yoke. The yoke is where all of the LDL cholesterol is (LDL is bad, HDL is good = it moves fat out of the arteries). If you take out the yoke, like in egg whites, you can pretty much eat as much as you want.

[Primate]

I have seen a lot of stuff on this thread about what kind of cholesterol is in eggs. If you eat hardboiled eggs, be sure to try and lay off the yoke. The yoke is where all of the LDL cholesterol is (LDL is bad, HDL is good = it moves fat out of the arteries). If you take out the yoke, like in egg whites, you can pretty much eat as much as you want.
But the yolk has the good stuff. Vitamins, minerals, fats and half the protein.

[Primadonna Kool]

Green Tea = Hulk Fuel.

[White Tiger]

I wanna know the diet of David Haye.........

A complete diet...

I found small details on the Valeuv fight, but i want to know more.


He eats organic blue cabbage

And Kangroo meat - which is virtually fat free.

This was what he was eating in the build up to the Harrison fight.

[Primadonna Kool]

For Fucks sake, is this really Necessary..?


[Only registered and activated users can see links]



I buy Scottish Porridge Oats, buy the way.

What the fuck is she on about, Tannin's which are in tea and shit..?

[RDJ]

I have seen a lot of stuff on this thread about what kind of cholesterol is in eggs. If you eat hardboiled eggs, be sure to try and lay off the yoke. The yoke is where all of the LDL cholesterol is (LDL is bad, HDL is good = it moves fat out of the arteries). If you take out the yoke, like in egg whites, you can pretty much eat as much as you want.

A load of shit that is. Eating cholesterol does not alter blood cholesterol levels. The yolk is where all the good stuff is.

[Tora]

great thread.
im about 6ft weigh roughly 140 im skinny as you like,
my goal is to put on weight aswell as eat healthily (or at least turn the useless fat i have into muscle) as i wish to get into boxing
i know how to cook virtually nothing
im also pretty sure i have a fast metabolism as i have been roughly this weight since i was 16.
anyone get any simple pointers to get me on the right track?
thanks

[wow_junky]

great thread.
im about 6ft weigh roughly 140 im skinny as you like,
my goal is to put on weight aswell as eat healthily (or at least turn the useless fat i have into muscle) as i wish to get into boxing
i know how to cook virtually nothing
im also pretty sure i have a fast metabolism as i have been roughly this weight since i was 16.
anyone get any simple pointers to get me on the right track?
thanks

How old are you?

What is your current diet like? (work day and non-work day) - be honest otherwise it's harder to offer advice

[Tora]

How old are you?

What is your current diet like? (work day and non-work day) - be honest otherwise it's harder to offer advice
im 22 and my diet is piss poor at most 2 proper meals a day mostly junk food

[wow_junky]

im 22 and my diet is piss poor at most 2 proper meals a day mostly junk food

Ok, and what sort of environment do you work in? And is budget a problem for food?

[Tora]

Ok, and what sort of environment do you work in? And is budget a problem for food?
right now i am not working due to mental health problems but i try to go running day in-day out.
budget is not a major issue but obviously dont wanna spend a fortune.
also my cooking facilitys are pretty much prehistoric, not got gas

[wow_junky]

right now i am not working due to mental health problems but i try to go running day in-day out.
budget is not a major issue but obviously dont wanna spend a fortune.
also my cooking facilitys are pretty much prehistoric, not got gas

Ok, this is the diet I follow on work days, it's worked very well for me with putting weight on and I had a similar frame to you -

breakfast - porridge (1 or 2 sachets)
snack - banana, apple
snack - 2 oranges
lunch - tuna mayo sandwiches (brown bread, 4 slices and 1 can of tuna)
snack - salad pot (usually a handful of spinach, 1/4 cucumber, a dozen cherry tomatoes and a couple of carrots)
snack - banana, yogurt
tea - 1 decent sized meal I normally opt for spag bol, curry etc, home made, with about 300g of meat)
snack (if time) - cottage cheese with chives

if you want to throw in a packet of nuts or crisps as well, feel free to do so. I find sometimes the lack of savoury food drives me mad.

does it sound like a feasible diet for you to work with? I usually spend £25-30 a week on all the above, so not too expensive either.

[Tora]

Ok, this is the diet I follow on work days, it's worked very well for me with putting weight on and I had a similar frame to you -

breakfast - porridge (1 or 2 sachets)
snack - banana, apple
snack - 2 oranges
lunch - tuna mayo sandwiches (brown bread, 4 slices and 1 can of tuna)
snack - salad pot (usually a handful of spinach, 1/4 cucumber, a dozen cherry tomatoes and a couple of carrots)
snack - banana, yogurt
tea - 1 decent sized meal I normally opt for spag bol, curry etc, home made, with about 300g of meat)
snack (if time) - cottage cheese with chives

if you want to throw in a packet of nuts or crisps as well, feel free to do so. I find sometimes the lack of savoury food drives me mad.

does it sound like a feasible diet for you to work with? I usually spend £25-30 a week on all the above, so not too expensive either.

:goodthats good similar to my own tastes in food aswell il give it a shot, tbh i waste more on junkfood that should be fine,
i also have a sweet tooth but i really wanna change my habbits
thanks for the advice.:cheers

[wow_junky]

:goodthats good similar to my own tastes in food aswell il give it a shot, tbh i waste more on junkfood that should be fine,
i also have a sweet tooth but i really wanna change my habbits
thanks for the advice.:cheers

No problem :good

It's not perfect but it's also not soul destroying to follow (IMO at least!)

[rmr1984]

Thanks for everyone adding to this thread, tons of helpful info. I had a couple questions I thought people on here may be able to help with.

Diet soda... outside of the sodium is this horrible for you? I drink enough water, just hard to give up soda.

Also, coffee? I drink straight black coffee... two-three cups a day.

[rmr1984]

I saw someone mention coffee and Sugar Free Monsters, but not too much feedback on them.

I am about 5 10/199, looking to trim down and put on some muscle. I eat fairly bad. Usually some fruit in the morning, coffee… usually skip lunch or do a wrap from a local store. Dinner usually chicken with some sort of a small side. Not enough veggies or enough food. Work in an office 9-5er.

[Primate]

Thanks for everyone adding to this thread, tons of helpful info. I had a couple questions I thought people on here may be able to help with.

Diet soda... outside of the sodium is this horrible for you? I drink enough water, just hard to give up soda.
Yes and no. Diet meaning sugar-free/low calorie is not bad for you in an excess calorie way (obviously), but there's loads of other crap in there that is just not good for your body. Avoid it if at all possible.
I also remember hearing about artificial sweeteners causing increased appetite, but I can't back that up with a source/study

Also, coffee? I drink straight black coffee... two-three cups a day.
Nothing wrong with straight black coffee, especially if it's only 2-3 cups a day. Don't go nuts on it, and be aware that caffeine can dehydrate you.

[Primate]

I saw someone mention coffee and Sugar Free Monsters, but not too much feedback on them.

I am about 5 10/199, looking to trim down and put on some muscle. I eat fairly bad. Usually some fruit in the morning, coffee… usually skip lunch or do a wrap from a local store. Dinner usually chicken with some sort of a small side. Not enough veggies or enough food. Work in an office 9-5er.
It's all just about planning ahead.
You can take your lunch with you to work, just a tupperware container with some spinach leaves and a little olive oil, can of tuna in spring water on the side. Almonds, walnuts, sliced carrots and celery for snacks during the day (one of my favourites is celery and peanut butter, don't knock it till you've tried it).
Plan everything ahead, even your breakfast. Invest in some good air tight plastic containers and make use of them.

[rmr1984]

It's all just about planning ahead.
You can take your lunch with you to work, just a tupperware container with some spinach leaves and a little olive oil, can of tuna in spring water on the side. Almonds, walnuts, sliced carrots and celery for snacks during the day (one of my favourites is celery and peanut butter, don't knock it till you've tried it).
Plan everything ahead, even your breakfast. Invest in some good air tight plastic containers and make use of them.

Really appreciate the feedback. I am going to try and kick the diet soda, but keep the coffee. That should cover me for the caffine. Starting the new diet Monday.... hitting the grocery store hard this weekend ha.

Also, celery/peanut butter, doesnt sound bad. I am trying that, thanks again.

[CNDboxing]

What is your opinion on cheat days like eating what ever you want for the whole day? Cause i recently just started doing this cause my mom wants me to but is it ok? I am 5:3 100 pounds and 14 years old and i workout 6 times a week cheat day is sunday and i have it all planed out lol.

[rmr1984]

Down 15 pounds in since first week of Jan. Thanks guys.

Kicked soda, energy drinks... bringing set meals/snacks to work, drink water through out the day, two cups of black coffee a day.

Anyone on here drink Muscle Milk? Feelings on it?

[BUMPY KNUCKLES]

What is your opinion on cheat days like eating what ever you want for the whole day? Cause i recently just started doing this cause my mom wants me to but is it ok? I am 5:3 100 pounds and 14 years old and i workout 6 times a week cheat day is sunday and i have it all planed out lol.

if your 14 years old a cheat day is very acceptable

[Mohak]

A smoothie. Mine has fruit + yogurt/quark + flaxseed and some whey if you want more protein. Don't forget to rehydrate either, normal water will do since the smoothie will contain all the minerals and vitamins you'll need to replenish.

Current smoothie recipe:

- banana
- apple
- strawberries
- blackberries
- red currants
- cherries
- yoghurt
- quark
- flaxseed
- cinnamon


Why add quark? I hate cheese myself. If I left it out what would I be missing nutritional wise?

[RDJ]

Why add quark? I hate cheese myself. If I left it out what would I be missing nutritional wise?

It's not like cheese at all, quark is yogurt-like but a bit more sour. Quark has more protein than yogurt and I like the taste.

[Mohak]

It's not like cheese at all, quark is yogurt-like but a bit more sour. Quark has more protein than yogurt and I like the taste.

OK. Made a smoothie a while back but without the flaxseed. Pretty tasty. Need to get some tomorrow. What's the benefits of flaxseeds?

[Matt Ldn]

My diet is terrible atm i have a full fry up everyday for lunch (2hashbrowns 2 scrambled eggs 2 rashers bacon 2 sausages and half a tin of beans) and drink more than i should

but im thinking of ad******g my diet to this and was wondering what some of you nutritional chaps think.

Also is there a problem with drinking store made smoothies? i dont have a blender and being a student i dont have the money for fruit/blender.

Meal 1: Porridge (from oats), large glass of smoothie
snack:apple/bannana
Meal 2:Baked jacket potato with cheese and beans/vegetable soup with meatballs etc.
snack: yoghurt
snack:peanut butter and nutella on toast
Meal 3: chicken/turkey/fish with veg.
snack:milk and biscuits before bed.

Also i have a love of curries with brown rice. Are they something i should steer away from or are they fine? Same thing with stir fried onions peppers and sweetcorn as a side to other dishes.

Sorry for so many questions but am very confused as my nutritionally minded friends are all bodybuilders so am completely lost.
Cheers

[marlin boxer]

Hey buddy this is much good one post in boxing and have the much better one impact on the health of a boxer... This will help much to all the boxer's and also the new one's to the boxing... Thanks for posting this one data with all of the forum member's...

El Sobrante Personal Trainer ([Only registered and activated users can see links])

[pichuchu]

What about after a workout is it true sugar helps?

[Ripper11]

I'm pretty slim and cut (don't know exact body fat but probably between 8-9%), 5'7 and 146 pounds. How many calories should I consume a day for fat loss while training regularly

[Tar Baby]

I'm pretty slim and cut (don't know exact body fat but probably between 8-9%), 5'7 and 146 pounds. How many calories should I consume a day for fat loss while training regularly

Recommended Daily Caloric Intake: 1777 Carbs: 178g Protein: 178g Fat: 39g

[bballchump11]

Recommended Daily Caloric Intake: 1777 Carbs: 178g Protein: 178g Fat: 39g
178g of protein?
That's a lot more than I thought it'd be

[Boxinglad123]

Recommended Daily Caloric Intake: 1777 Carbs: 178g Protein: 178g Fat: 39g

This wont work, if you're training hard.

[pichuchu]

It's not like cheese at all, quark is yogurt-like but a bit more sour. Quark has more protein than yogurt and I like the taste.
Does the quark affect the taste alot of the smoothie?? Im making a smoothie 2moro berries, banana gree yogourt and need an extra protien

[Tar Baby]

178g of protein?
That's a lot more than I thought it'd be
i got it off a body building site
this was recommended for 17year old weighin 70 kg 5"7

[highguard]

i have a different problem

when i work out
lifting weights and normal cardio

i lose weight and a reason for this is
i can eat healthy etc

but boxing actually makes me put on weight

here is the reason why

boxing training is usually late in the evening
and i work hard when there

so i am done training
my body wants to eat a lot

because i am dead tried and hungary

so i eat,

the next day i feel i am in better shape
but guess
i am heavier lol


anyone else have this kind of problem????????

[RDJ]

You don't gain weight because you eat after boxing (or before sleeping) but because your overall calorie intake is too high. It's normal to eat after hard work, the signals your body gives you are there for a reason. Not giving in to them will impair recovery.

[petre]

How good are noodle's for your nutrition, I'm horrable at controling my appitite but still need to lose weight, i need somthing that i can eat alot of, without putting weight on \ reducing my weight loss

[Primate]

Noodles? what kind of noodles? Like pasta or those horrible ramen/2minute packet noodles?

Noodles are generally pretty calorie dense whilst being fairly devoid of nutrients. If you want something you can eat a lot of without gaining weight, then pick something that's nutrient dense and relatively low in calories, like leafy greens/salad.

[petre]

like the dried water noodle's not like pot noodle's though, plain, no flavouring, i can just eat loads, what about fruit smoothies?

i did a week of vegitable soup and smoothies, and lost a fair bit of wieght without fell drained all the time, the thing is, I can't always afford lots of fruit, any other suggestions?

[HoldMyBeer]

How good are noodle's for your nutrition, I'm horrable at controling my appitite but still need to lose weight, i need somthing that i can eat alot of, without putting weight on \ reducing my weight loss

how active are you?
i'm asking because trying to lose weight without sweating is pretty much the same thing as watching those late night 'lose weight without exercising' gimmicks on TV.

if you don't exercise and have a healthy diet then you're cutting corners, and that's when (generalising here) weights fluctuate. it has to be a lifestyle you're comfortable with.

if you're not active, try going for a long walk in the morning and start running at night (example). the more active you are, the better you'll feel, and the easier you'll find it to eat right.

[HoldMyBeer]

You don't gain weight because you eat after boxing (or before sleeping) but because your overall calorie intake is too high.

for someone overweight they still need to eat the right things in the evening though especially. if someone exercises in the evening then eats a burger and fries after they aren't moving forward because you don't want heavy foods sitting in your stomach when you sleep.

[petre]

how active are you?
i'm asking because trying to lose weight without sweating is pretty much the same thing as watching those late night 'lose weight without exercising' gimmicks on TV.

if you don't exercise and have a healthy diet then you're cutting corners, and that's when (generalising here) weights fluctuate. it has to be a lifestyle you're comfortable with.

if you're not active, try going for a long walk in the morning and start running at night (example). the more active you are, the better you'll feel, and the easier you'll find it to eat right.



Nah, it's not like that, I box 3 times a week for 2 hours and run most morning, I just have a horrific appetite, I'll eat like 5-7k calories and I've been drinking alot recently, Im 5'7" and weigh 12stone ish, I've always been big built, and am quite strong, I just have puppy fat and i want to know what to eat cut it down, I don't lift weights either. thanks in advance mate

[Johnboy2007]

Nah, it's not like that, I box 3 times a week for 2 hours and run most morning, I just have a horrific appetite, I'll eat like 5-7k calories and I've been drinking alot recently, Im 5'7" and weigh 12stone ish, I've always been big built, and am quite strong, I just have puppy fat and i want to know what to eat cut it down, I don't lift weights either. thanks in advance mate

you already know what you need to do. eat less calories, dont eat shit !! cut out the drinking, keep up the training.

[Mr.Marlboro]

I eat heavily untouched foods. U know unprocessed. This limits my exposure to heavy dosed proteins and im conditioning 3 times a week. Its not to have an argument, conditioning damages the body, but by choosing the things i do for patching up am i limiting the intensity i could have in the ring?
any feedback is good feedback.

[barassi]

You don't gain weight because you eat after boxing (or before sleeping) but because your overall calorie intake is too high. It's normal to eat after hard work, the signals your body gives you are there for a reason. Not giving in to them will impair recovery.

hey RDJ great thread bro ive started taking metabolic drive low carb made by (BIOTEST) do u or any one know anything about this product?

[barassi]

RDJ here is my diet what do u think
DAY1
meal 1: baked beans with scrambled eggs
meal 2: chicken breast with veg
meal 3:fruitsalad with yoghart
meal 4:rice with veg &chick or beef
meal 5:protein shake after training
drink 2 liters of water through the day
DAY2
meal 1:porridge with orange juice
meal 2:bowl of veg
meal 3:fruitsalad with yoghart
meal 4:pasta with napolitana sauce
meal 5:protein shake after training
drink 2 liters of water through the day
DAY 3
meal 1:smoothie
meal 2:scrambled eggs with baked beans
meal 3:multigrain roll with turkey cranberrie and lettuce
meal 4: beef/chick with veg
meal 5: protein shake
drink 2 liters of water through the day

[pichuchu]

Random question but if i made a shake out of greek yogourt milk and fruits and took it with me to the gym and down it afterwards would that be ok?

[phil_pacman]

Sounds like the best way to stay it, nutrition wise to me. I pretty much agree with everything you just wrote.... not that I'm a qualified expert or anything but from my experience eating lots of small meals a day and not neglecting carbs or protien works best for me.:good

I think everyone knows that those enumerated meals are always part of a dietary rule. I am not saying I disagree, but I would just add that it also has to do with how you maintain your body and mind.

[sheertidoth]

Yea mouselook only realy uses the XY axis so assinging these as buttons/keys you cant combine X and Y on a button. Now if you have a hat or such on your stick that will do axis then it will work.
The Dpad on the nostromo can be set as axis for instance.

[raws]

This is a great thread, loads of great tips and ideas that I'll definitely use!

One question, I don't do a huge amount of excercise. Run 3-4 times a week, as well as other bits and pieces (some shadowboxing, little bit of weights, football etc). I will probably look to increase the amount of exercise I do, but for now I am happy doing this and want to eat right.

Do I, at this level, need to be eating 5-6 meals a day?

Currently I will have Breakfast - cereal with blueberries or scrambled egg on toast (wholegrain)

Lunch - ham/pastrami/tuna sandwich on wholegrain bread, banana

bag of crisps in afternoon (bad I know! can replace with fruit)

evening meal - always lots of veg, meats usually chicken, turkey or minced beef. with brown rice/pasta

drink lots of water throughout the day, no soft drinks.

Is this sufficent for the amount I do, or will I see significant improvements from eating less amounts more often throughout the day?

Thanks in advance.

[Fredd]

This is a great thread, loads of great tips and ideas that I'll definitely use!

One question, I don't do a huge amount of excercise. Run 3-4 times a week, as well as other bits and pieces (some shadowboxing, little bit of weights, football etc). I will probably look to increase the amount of exercise I do, but for now I am happy doing this and want to eat right.

Do I, at this level, need to be eating 5-6 meals a day?

Currently I will have Breakfast - cereal with blueberries or scrambled egg on toast (wholegrain)

Lunch - ham/pastrami/tuna sandwich on wholegrain bread, banana

bag of crisps in afternoon (bad I know! can replace with fruit)

evening meal - always lots of veg, meats usually chicken, turkey or minced beef. with brown rice/pasta

drink lots of water throughout the day, no soft drinks.

Is this sufficent for the amount I do, or will I see significant improvements from eating less amounts more often throughout the day?

Thanks in advance.
Your currently eating 3 big meals a day, just change them into 6 smaller meals a day, and then your diet is the same. To be quite honest, it dosen't matter if you eat 3 big meals, or 6 small meals, its the same.
The calories and proteins, carbs, fats, etc are what is going to make a difference bro. Just my opinion.

[Fredd]

Heres a good article you might like to read about meal frequency, from
leangains.com

Each time you eat, metabolic rate increases slightly for a few hours. Paradoxically, it takes energy to break down and absorb energy. This is the Thermic Effect of Food (TEF). The amount of energy expended is directly proportional to the amount of calories and nutrients consumed in the meal.

Let's assume that we are measuring TEF during 24 hours in a diet of 2700 kcal with 40% protein, 40% carbohydrate and 20% fat. We run three different trials where the only thing we change is the the meal frequency.

A) Three meals: 900 kcal per meal.

B) Six meals: 450 kcal per meal.

C) Nine meals: 300 kcal per meal.

What we'd find is a different pattern in regards to TEF. Example "A" would yield a larger and long lasting boost in metabolic rate that would gradually taper off until the next meal came around; TEF would show a "peak and valley"-pattern. "C" would yield a very weak but consistent boost in metabolic rate; an even pattern. "B" would be somewhere in between.

However, at the end of the 24-hour period, or as long as it would take to assimilate the nutrients, there would be no difference in TEF. The total amount of energy expended by TEF would be identical in each scenario. Meal frequency does not affect total TEF. You cannot "trick" the body in to burning more or less calories by manipulating meal frequency.

Further reading: I have covered the topic of meal frequency at great length on this site before.

The most extensive review of studies on various meal frequencies and TEF was published in 1997. It looked at many different studies that compared TEF during meal frequencies ranging from 1-17 meals and concluded:

"Studies using whole-body calorimetry and doubly-labelled water to assess total 24 h energy expenditure find no difference between nibbling and gorging".

Since then, no studies have refuted this. For a summary of the above cited study, read this research review by Lyle McDonald.

Earlier this year, a new study was published on the topic. As expected, no differences were found between a lower (3 meals) and higher meal (6 meals) frequency. Read this post for my summary of the study. This study garnered some attention in the mass media and it was nice to see the meal frequency myth being debunked in The New York Times.

Origin

Seeing how conclusive and clear research is on the topic of meal frequency, you might wonder why it is that some people, quite often RDs in fact, keep repeating the myth of "stoking the metabolic fire" by eating small meals on a frequent basis. My best guess is that they've somehow misunderstood TEF. After all, they're technically right to say you keep your metabolism humming along by eating frequently. They just missed that critical part where it was explained that TEF is proportional to the calories consumed in each meal.

Another guess is that they base the advice on some epidemiological studies that found an inverse correlation between high meal frequency and body weight in the population. What that means is that researchers may look at the dietary pattern of thousands individuals and find that those who eat more frequently tend to weigh less than those who eat less frequently. It's important to point out that these studies are uncontrolled in terms of calorie intake and are done on Average Joes (i.e. normal people who do not count calories and just eat spontaneously like most people).

There's a saying that goes "correlation does not imply causation" and this warrants further explanation since it explains many other dietary myths and fallacies. Just because there's a connection between low meal frequencies and higher body weights, doesn't mean that low meal frequencies cause weight gain. Those studies likely show that people who tend to eat less frequently have:

* Dysregulated eating patterns; the personality type that skips breakfast in favor of a donut in the car on the way to work, undereat during the day, and overeat in the evening. They tend to be less concerned with health and diet than those who eat more frequently.

* Another feasible explanation for the association between low meal frequencies and higher body weight is that meal skipping is often used as a weight loss strategy. People who are overweight are more likely to be on a diet and eat fewer meals.

The connection between lower meal frequency and higher body weight in the general population, and vice versa, is connected to behavioral patterns - not metabolism.

[thejokerswild]

Do many people drink soy milk in here? Are there many nutritional benefits over light/skim dairy?

[ecdrm15]

This is a fantastic thread. Many thanks to RDJ and the other experts out there with solid, sound advice and a willingness to share and answer questions.

:deal

Big help guys! Thanks :bbb

What about nutritional drinks (Boost, Ensure, ect...) or Vitamin Water?

[raws]

Heres a good article you might like to read about meal frequency, from
leangains.com

Nice one mate :good

[cutchemist]

Do many people drink soy milk in here? Are there many nutritional benefits over light/skim dairy?
I would recommend Silk. Packed dense full of vitamins and mins and has me not even touching any kind of other milk. Also it mixes great with protein powder

[cutchemist]

Check it,

Breakfast: prune yogurt, (for the abundant fiber) *try to squeeze in before every meal* banana, glass of Silk (vitamin & mineral rich skim milk)

Lunch: Micro-nutrient dense salad from my school's cafeteria (black beans, granola, flax seed, almond shavings, raw mushrooms (rich in zinc), raw carrot shavings, black olives, diced green onions, *avoid any cheese and dressing* (I'm avoiding as much cholesterol as I can)

*after-noon conditioning*: 3 rounds of heavy-bag with 3 rounds of jump rope in between each other

3rd meal/recovery meal: I keep it light

I endorse these nutrients

[Primadonna Kool]

[Only registered and activated users can see links]

[Broxi]

I was just looking for some info on number of calories contained in a gram of protein, carb, fats, etc and came across this ... thought I'd post it here for others info or feedback.

---------------------------------------------------------------------------
Protein provides 3.2 calories per gram, not 4 calories per gram


Posted by Larry Hobbs
Saturday, February 24, 2007 1:34 am Email this article

How long have you heard that protein and carbohydrates provide 4 calories per gram of food, and fat provides 9 calories per gram? Probably forever. But these numbers are bogus according to a recent paper by Dr. Geoffrey Livesey.

Proper calculation
Calculate calores after subtracting the calories required for metabolism and storage

The calorie content of food should represent the amount of calories left for your body to use after subtracting the calories required for metabolism and storage.

It is called Net Metabolisable Energy.


Protein
Protein : 3.2 calories per gram

After subtracting the calories required for metabolism and storage, protein contains 3.2 calories per gram, not 4 calories as we have always been told.


Fat
Fat : 8.7 calories per gram

After subtracting the calories required for metabolism and storage, fat contains 8.7 calories per gram, not 9 calories as we have always been told.


Carbohydrates
Carbohydrates : 3.8 calories per gram

After subtracting the calories required for metabolism and storage, carbohydrates contains 3.8 calories per gram, which is what we have always been told.


Alcohol
Alcohol : 6.3 calories per gram

After subtracting the calories required for metabolism and storage, alcohol contains 6.3 calories per gram, not 7 calories as we have always been told.


Fiber
Fermentable fiber : 1.9 calories per gram

After subtracting the calories required for metabolism and storage, fermentable fiber contains 1.9 calories per gram, not 0 calories as we have always been told.

List of fermentable fibers

A list of some soluble (fermentable) fibers include:

Psyllium
guar gum
cellulose
oat bran
barley
inulin
xanthan gum
fructooligosaccharides (FOS)
resistant starch
sugar alcohols

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

[watpoae]

What are peoples opinions on daily multi-vitamin tablets?

I got this months fighting fit mag and in their nutrition guide it states that it's recommended to take them.

I used to take them, but I'd say I eat pretty healthy (get more than my five a day by having a banana, kiwi, apple, alpen high fruit cereal plus veg with meals) so I stopped as I felt I was getting enough of them in my diet.

Can it do more harm than good to take them or not? The reason I stopped taking them was that I read that if you have a pretty good diet you'll be over doing it.

If if it advisable to still take them, is the one with added iron the best option?

Thanks.

[Broxi]

What are peoples opinions on daily multi-vitamin tablets?

I got this months fighting fit mag and in their nutrition guide it states that it's recommended to take them.

I used to take them, but I'd say I eat pretty healthy (get more than my five a day by having a banana, kiwi, apple, alpen high fruit cereal plus veg with meals) so I stopped as I felt I was getting enough of them in my diet.

Can it do more harm than good to take them or not? The reason I stopped taking them was that I read that if you have a pretty good diet you'll be over doing it.

If if it advisable to still take them, is the one with added iron the best option?

Thanks.

Sounds like your diet should provide what you need but it can't hurt to take them, they are "supplements" so consider them as such, they supplement your normal vitamin intake.

Take a decent multi-vitamin, 1000mg cod liver oil and B-Complex tablet and that should cover it.

[Fredd]

Sounds like your diet should provide what you need but it can't hurt to take them, they are "supplements" so consider them as such, they supplement your normal vitamin intake.

Take a decent multi-vitamin, 1000mg cod liver oil and B-Complex tablet and that should cover it.
That would be over doing it. Yes, a decent multi vitamin and mineral, but not the cod liver oil, it has added vitamin A, and you would be getting vitamin A in too high of concentrations, and it would stop the absorption of vitamin D, take other fish oil capsules though, they do nothing but good.

[Broxi]

That would be over doing it. Yes, a decent multi vitamin and mineral, but not the cod liver oil, it has added vitamin A, and you would be getting vitamin A in too high of concentrations, and it would stop the absorption of vitamin D, take other fish oil capsules though, they do nothing but good.

Hmmm, interesting. Never knew that one ... thanks for the info. :good

What other fish oil would you recommend?

[Fredd]

Hmmm, interesting. Never knew that one ... thanks for the info. :good

What other fish oil would you recommend?
Any fish oil without the added vitamin A to be honest.