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5 week plan
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11-06-2008 9:38am#1
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Is your only goal is pure vanity (that's not a negative btw!) and you don't really mind what the effects of dieting have on your strength and you already have appreciable levels of muscle mass (i.e. you won't look like a skinny rake if you do lose weight)?
Are you willing to something fairly radical for 5 weeks?
Are you willing to be a guinea pig
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Is your only goal is pure vanity (that's not a negative btw!) and you don't really mind what the effects of dieting have on your strength and you already have appreciable levels of muscle mass (i.e. you won't look like a skinny rake if you do lose weight)?
Are you willing to something fairly radical for 5 weeks?
Are you willing to be a guinea pig ?
Vanity all the way g'em;)
Ha I defo won't look like a rake from dieting, trust me on that one! Haven't looked like a rake since I was about 12 so no fear! Not worried that way, just want to burn as much fat off me as possible!
You gonna suggest GSD?!
Celestial
-mainly narcissistic this month0 -
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If you've got it...Yea I follow that diet quite strictly (there can be the odd stirfry) Monday-Friday but at the weekend it goes a bit pear shaped...usually on Saturday night on the way home and Sunday when I wake up!! But in fairness its only right, I'm not doing any professional modelling (although I am thinking about it) so I might as well have a few tasty meals ya know!
You need to be honest with yourself about your goals - originally you said you wanted to be ripped for your travels but here you're saying it doesn't bother you so much. Meh, it's a hard choice we all have to make sometimes. If I want a six pack I train my arse off and have no life for six weeks. Is a six pack worth that? Probably not... but narcissism is a nice indulgence every so often...
Even cutting back to messing up your diet every other weekend would make a difference, keep your cardio down, increase your fat intake slightly and try to be as consistent as possible with the diet. Given that you're already supplementing with flax a few handfuls of nuts here and there would be great - almonds and walnuts in particular are great. Chances are you'll be in better shape than 99% of your fellow travellers anyway so enjoy it!!!0 -
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Guys being completely honest that guinea pig comment was off the cuff - I'm really not looking for bodies right now. Myself and celestial are coming up with a very simple, very straightforward nutrition plan that I'll put up on the board for everyone to try when I've figured it out.
I have to make a huge disclaimer here too and say that I'm not a nutritionist, and these are just ideas I'm coming up with - I'm not in a position to start writing diet plans for people!!
Anyways, it'll be very, very simple once it's done - no crazy meal plans, no grapefruit halves, just plenty of lean protein, some complex carbs and lots and lots of vegetables
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Guys being completely honest that guinea pig comment was off the cuff - I'm really not looking for bodies right now. Myself and celestial are coming up with a very simple, very straightforward nutrition plan that I'll put up on the board for everyone to try when I've figured it out.
I have to make a huge disclaimer here too and say that I'm not a nutritionist, and these are just ideas I'm coming up with - I'm not in a position to start writing diet plans for people!!
Anyways, it'll be very, very simple once it's done - no crazy meal plans, no grapefruit halves, just plenty of lean protein, some complex carbs and lots and lots of vegetables
Looking forward to reading it / possibly trying it out.
You've built it up so much now G'em it will have to be awesome after this
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only rising you. Sounds interesting ,and would be nice to see how it compares to my current diet, which could probably use a bit of tweaking
I've just been doing some reading recently (always dangerous) where my own diet is concerned, and I've started to question some of the choices that I've been making with my own diet plan. It was sparked from a post recently from someone wondering about how to shift belly flab, and that seems to be a really common complaint for a lot of people - myself included.
So here's the thing: I'm a big proponent of eating everything in moderation, a balanced diet and whatnot. But what if the balance only gets you so far, what if it only gets you 90% of the way? That other ten percent is where people need to start addressing their own intricacies and their own needs, it's where the "one diet plan fits all" idea starts to become a little redundant.
So take a closer look at people in similar situations to me (and celestial as it happens). What do you do when you have all the basics right, but you want to take it to another level? And what happens when you're the kind of person who finds it easier to gain fat than lose it?
This really is all quite hypothetical, but even in the face of science it makes sense: it's all about really paying attention to insulin manipulation.
I noticed in celestial's pictures that he's carrying a fair amount of weight around his belly, which would lead me to believe that there’s a good chance he's somewhat insulin resistant. Obviously I can't say that as a certainty but it's a 'likelihood' scenario. By his own admission his diet hasn't been the best in the past and that applies to a lot of people who are overweight. You don't get fat from eating too many chicken breasts and egg whites! A diet heavy in processed foods (processed sugars really) can lead to an induced state of insulin resistance. All this means is that you have an overly high insulin level which will encourage your body to promote elevated lipids or fats in the bloodstream. In an ideal world (or ideal body) insulin is used to store glucose (sugar) as glycogen and the excess is tucked away as fat. But when your body can’t read insulin properly or there’s too much of it, you become overwhelmed with less and less sugar stored as glycogen and more stored as fat. Hence the reason why so often you find that high sugar diets go hand-in-hand with obesity. In addition to that a diet that's constantly high in processed carbs leads to the skeletal muscle becoming inefficient at producing glycogen, and can also lead to insulin resistance.
So if you are insulin resistant to any degree (i.e if you're overweight at all, it's a likelihood) then maybe that spoon of honey here and a sugary yoghurt there really is doing more harm than you think.
And here's the kind of controversial thing - maybe, in these cases, post-workout carb-heavy recovery shakes should be included in the "what not to eat" list.
Think about it - it promotes an insulin spike allowing your body to utilize the protein you give it. But hell, if your body is in a constant state of insulin resistance what makes post-workout carbohydrate insulin spiking any different. Are you really going to be able to put 30,40, 50g of carbs to good use? If you're Hanley, probably But for the rest of us... meh. Plus it will perpetuate a sweet-tooth.
Now this is all very hypothetical still and I need to do a lot more reading to confirm it, but here's what I think so far: (I'm actually *shock, horror* basing this on a diet I read in BBing.com, but there's was no 'science' behind it. But I think I've figured out valid reasons why many of the food choices have been made and it makes sense).
Bare in mind that this is a diet, a temporary eating arrangement. There's a fairly heavy involvement of protein shakes, but that's simply because they're quick, easy, convenient and when you're dieting it provides a complete amino acid profile and a low fat, low carb source of quality nutrition.
In the morning, first thing, you start with a whey shake - coming out of a 10 hour fasting period and while on a diet catabolism is not your friend. If you want to you could add half a tablespoon of flax oil – this will help slow the digestion of the protein and keep you satiated. Protein has minimal effect on insulin levels but will help cerate a positive nitrogen balance in your body after nearly twelve hours without food (the nitrogen balance refers to the body’s state of either having enough protein available for the body to use or having a lack of protein for the body’s use. When you’re dieting it’s particularly important to keep that balance in positive state as your body won’t have much protein to spare).
Mid-morning you can introduce some starchy carbs and more protein for energy and throughout the day you eat lean protein and plenty of fibrous carbohydrates. Non of these foods will elevate your insulin levels significantly and will acutally help your body to reverse insulin resistance.
Post-workout is still going to be a KEY time for nutrition, and particularly when you’re dieting, your body is stressed, your cortisol is probably going a little nuts, and you need to restore balance. This is the other time that you need to get some whey protein down your gut. It will restore and replenish the lost glycogen and maintain that positive nitrogen balance, encouraging your body to repair and recover.
Complex carbs can be eaten at a later time to help energy levels without interfering with your hormones.
So that's it for now, it's still a work in progress. It's really nothing new, but it's just paying a little more attention to one of those small things that may, just may, have a bigger impact than we'd anticipated.0 -
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And here's the kind of controversial thing - maybe, in these cases, post-workout carb-heavy recovery shakes should be included in the "what not to eat" list.
Think about it - it promotes an insulin spike allowing your body to utilize the protein you give it. But hell, if your body is in a constant state of insulin resistance what makes post-workout carbohydrate insulin spiking any different. Are you really going to be able to put 30,40, 50g of carbs to good use? If you're Hanley, probably But for the rest of us... meh. Plus it will perpetuate a sweet-tooth.
This will be very interesting to see.
I'm a big fan of my PWO carbs, but I suppose I see it more from an atheltes point of view, i.e. I don't want any DOMS tomorrow because I want to train hard again and for the next 3 days etc.
In the sense of a diet it does make sense tho.
One point. How does whey replace muscle gycogen PWO? If you just have whey wouldn't it go to the liver and have to be turned into glycogen - which would take a lot longer than a simple carb source?0 -
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So take a closer look at people in similar situations to me (and celestial as it happens). What do you do when you have all the basics right, but you want to take it to another level? And what happens when you're the kind of person who finds it easier to gain fat than lose it?
This really is all quite hypothetical, but even in the face of science it makes sense: it's all about really paying attention to insulin manipulation.
I noticed in celestial's pictures that he's carrying a fair amount of weight around his belly, which would lead me to believe that there’s a good chance he's somewhat insulin resistant. Obviously I can't say that as a certainty but it's a 'likelihood' scenario. By his own admission his diet hasn't been the best in the past and that applies to a lot of people who are overweight. You don't get fat from eating too many chicken breasts and egg whites! A diet heavy in processed foods (processed sugars really) can lead to an induced state of insulin resistance. All this means is that you have an overly high insulin level which will encourage your body to promote elevated lipids or fats in the bloodstream. In an ideal world (or ideal body) insulin is used to store glucose (sugar) as glycogen and the excess is tucked away as fat. But when your body can’t read insulin properly or there’s too much of it, you become overwhelmed with less and less sugar stored as glycogen and more stored as fat. Hence the reason why so often you find that high sugar diets go hand-in-hand with obesity. In addition to that a diet that's constantly high in processed carbs leads to the skeletal muscle becoming inefficient at producing glycogen, and can also lead to insulin resistance.
So if you are insulin resistant to any degree (i.e if you're overweight at all, it's a likelihood) then maybe that spoon of honey here and a sugary yoghurt there really is doing more harm than you think.
And here's the kind of controversial thing - maybe, in these cases, post-workout carb-heavy recovery shakes should be included in the "what not to eat" list.
Think about it - it promotes an insulin spike allowing your body to utilize the protein you give it. But hell, if your body is in a constant state of insulin resistance what makes post-workout carbohydrate insulin spiking any different. Are you really going to be able to put 30,40, 50g of carbs to good use? If you're Hanley, probably But for the rest of us... meh. Plus it will perpetuate a sweet-tooth.
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I have actually been thinking about this too [in a non scientific, why do I have a fat stomach kind of way]. But quite apart from my own body issues my brother has recently been diagnosed as type 2 diabetic - 100% brought on eating high, high carbs ad practically no protein every say 12 hours or so. He is a vegetarian - well what that really means for him is that he doesn't have any meat with the carb heavy dinner that the rest of his family has. Anyway, heres the thing I was thinking about - he gets totally eaten alive by mosquitos at all times of the year and he is so unhealthy that we are pretty much waiting for him to have a heart attack. He flies off the handle about everything and is constantly RAGING about nonsense like the tv reception or something like that. lol I've just realised I've no idea why I'm telling you all this
but its 6.30am and I went to bed at 3 so maybe that has something to do with it.
So anyway, Dr G'em I've kind of got a theory that ppl who get bitten more by mossies have sweet blood as they say, which presumably means higher than normal blood sugar levels. Major warning sign for type 2 diabetes. Would that make sense or am I just being ridiculous?
There is practically an epidemic of type 2 diabetes but the causes don't just seem to be that the person is fat - I just thought that it might tie in with your insulin 'studies' The diets that the hospitals give out are so weird I can't even begin to figure out where they are going with them.
Anyway, feel free to ignore the above - maybe its totally stating the obvious - just a thought thats been looping around my brain for a bit0 -
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Sorry, just 1 question after digesting (:D) all the info above. I presume the timing of carbs is *crucial* as in there is no way you could have carbs at breakfast - it's just eggs or whey? I say this because i usually workout straight after breakfast, I ideally would swap breakfast and mid-morning meals around but would not if it makes a difference??
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if fat loss is your primary goal, then eating carbs after training would be more beneficial, but they'd be part of a meal after your initial PWO shake. Protein before and after the gym, then carbs after that.eclectichoney wrote: »Yeah I do kinda. But I probably just need to get out of that mindset!
See how you get on with it though - if you feel excessively nauseous during the workout it could be a sign that your blood sugar is low or you're hydrated and you'll need to adjust accordingly.0 -
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