My new "satisfaction" - the ice cream craving killer!

[atomikapplez]

I've recently gotten back into eating cottage cheese and it has minimised my cravings for ice-cream (I'm in Australia and with summer around the corner those cravings just go even crazier especially on those hot beach days).

I've concocted a new combo by combining low-fat cottage cheese + low fat ricotta cheese and combining it with mashed banana and freezing it and eating it right before it is too frozen. I've found the ricotta adds a bit more of a fluffier and creamier texture to the cottage cheese and the almost frozen consistency is like ice-cream! MmMmmMM! Strawberries prices have droppped down so cheap, so I've been adding a bit of this to the mix as well. My other favourite is chopped GREEN apples with a generous sprinkle of cinnamon.

So the question I want to know is meal timing - is this best consumed pre/post workout? or before bed on nights where I have a morning workout?

The ingredients and macros for standard serving are:

150g low fat cottage cheese
50g low fat ricotta cheese
80g banana

24F/38P/38C = 282 cals


Cheers!

[Emma-Leigh]

Originally Posted by atomikapplez

I've recently gotten back into eating cottage cheese and it has minimised my cravings for ice-cream (I'm in Australia and with summer around the corner those cravings just go even crazier especially on those hot beach days).

I've concocted a new combo by combining low-fat cottage cheese + low fat ricotta cheese and combining it with mashed banana and freezing it and eating it right before it is too frozen. I've found the ricotta adds a bit more of a fluffier and creamier texture to the cottage cheese and the almost frozen consistency is like ice-cream! MmMmmMM! Strawberries prices have droppped down so cheap, so I've been adding a bit of this to the mix as well. My other favourite is chopped GREEN apples with a generous sprinkle of cinnamon.

So the question I want to know is meal timing - is this best consumed pre/post workout? or before bed on nights where I have a morning workout?

The ingredients and macros for standard serving are:

150g low fat cottage cheese
50g low fat ricotta cheese
80g banana

24F/38P/38C = 282 cals


Cheers!

how is that 24g fat?

[chrystal19]

Originally Posted by Emma-Leigh

how is that 24g fat?

They're macronutrient percentages, not amounts.

[Emma-Leigh]

And.... ermmm.... Why would macronutrient % matter?
Doesn't realllly tell you much about anything at all....

[chrystal19]

Originally Posted by Emma-Leigh

And.... ermmm.... Why would macronutrient % matter?
Doesn't realllly tell you much about anything at all....

Just saying.

[atomikapplez]

Originally Posted by Emma-Leigh

And.... ermmm.... Why would macronutrient % matter?
Doesn't realllly tell you much about anything at all....

My macros for the day are 40% protein/ 40% carbs/ 20% fat..... Daily cals = 1500

Why does it matter? hmmm... why wouldn't it matter?

What else do you need to know?

breakdown of P/C/F in grams? here goes.....

Protein = 26.2g
Carb = 26.3g (of which 17.2g is sugar)
Fat = 7.5g (sat fat is about 1g)

[Flexxo]

By all means, looks good.. But the problem with me is, if I crave Ice Cream, than I want to eat ice cream. Haha. it's hard to fix a sweet tooth for a pint of some sort of ice cream.

[joemauro]

Originally Posted by atomikapplez

hmmm... why wouldn't it matter?

Because it doesn't, mate.

[atomikapplez]

Originally Posted by Flexxo

By all means, looks good.. But the problem with me is, if I crave Ice Cream, than I want to eat ice cream. Haha. it's hard to fix a sweet tooth for a pint of some sort of ice cream.

yea I know ice-cream is ice-cream and nothing really can replace it.. but I'm on a 3 month mission now... to cut and become a lean machine!
I've had my fair share of ice-cream indulgences in the last few months... way I see it I know what ice-cream tastes like.. but I want a taste of the lean machine now so that's my focus!!! The cravings will come but at the end of the day... what do I want more??  If I become a lean machine, I?ll be able to indulge more often than not!

Originally Posted by joemauro

Because it doesn't, mate.

Hmmmmm?. So my original question was what would be the best time to have this particular meal? I?ve read up about cottage cheese being a great pre-bed meal as the protein is slow release ?.. by combining it with fruits, I would imagine that it would be more optimal as a post-workout meal?

Just trying to optimise and make the most of my cals?.

[joemauro]

Originally Posted by atomikapplez

Hmmmmm?. So my original question was what would be the best time to have this particular meal? I?ve read up about cottage cheese being a great pre-bed meal as the protein is slow release ?.. by combining it with fruits, I would imagine that it would be more optimal as a post-workout meal?

Just trying to optimise and make the most of my cals?.

Eat it at any time of day you want to, dude. It really doesn't matter whatsoever. Morning, night, pre workout, post workout, etc. I wouldn't try eating it while driving, though.

[Emma-Leigh]

Originally Posted by atomikapplez

My macros for the day are 40% protein/ 40% carbs/ 20% fat..... Daily cals = 1500

Why does it matter? hmmm... why wouldn't it matter?

because your body doesn't care about % > all it cares about is total amount in comparison to your mass/ activity/ physiology...

40% of 1500 cals is VERY different to 40% of 2500 cals <<< but your body only needs a certainly amount of protein.... so why decide what you need based on your calories alone?

What else do you need to know?

breakdown of P/C/F in grams? here goes.....

Protein = 26.2g
Carb = 26.3g (of which 17.2g is sugar)
Fat = 7.5g (sat fat is about 1g)

^
that is more important.... but, once again, only matters in the context of your total calorie intake.

Originally Posted by joemauro

Because it doesn't, mate.

what he said.

Originally Posted by joemauro

Eat it at any time of day you want to, dude. It really doesn't matter whatsoever. Morning, night, pre workout, post workout, etc. I wouldn't try eating it while driving, though.

and again (and certainly not with the new driving rules! )... although, I probably wouldn't eat it pre workout - it'd sit like a brick and = up-chuckage to the n'th for me.

[DominicN]

Ben & Jerry's is an excellent ice cream craving killer aswell, by the way.

[Emma-Leigh]

Originally Posted by DominicN

Ben & Jerry's is an excellent ice cream craving killer aswell, by the way.

Not in Australia it isn't.

[Confuzzl3dOn3]

Originally Posted by Emma-Leigh

Not in Australia it isn't.

Heard Ben n Jerry icecream is coming to Aussie soon ya know

[Emma-Leigh]

Originally Posted by Confuzzl3dOn3

Heard Ben n Jerry icecream is coming to Aussie soon ya know

< said who?

[DominicN]

Originally Posted by Emma-Leigh

< said who?

http://www.theaustralian.news.com.au...4-7582,00.html
http://www.benandjerry.com.au/

[atomikapplez]

Originally Posted by joemauro

Eat it at any time of day you want to, dude. It really doesn't matter whatsoever. Morning, night, pre workout, post workout, etc. I wouldn't try eating it while driving, though.

My work takes me on the road throughout the day, so these days I don't have ready access to the microwave and fridge all the time. Everyday is different so getting a routine is a big challenge - but I'm figuring it out slowly but surely.... And well I DO eat it while driving but only when I'm at the red lights! I try and eat as many spoonfuls as I can in that window!

[atomikapplez]

Originally Posted by Emma-Leigh

because your body doesn't care about % > all it cares about is total amount in comparison to your mass/ activity/ physiology...

40% of 1500 cals is VERY different to 40% of 2500 cals <<< but your body only needs a certainly amount of protein.... so why decide what you need based on your calories alone?


^
that is more important.... but, once again, only matters in the context of your total calorie intake.

Hmmmm... I'm a little confused.. In order to decide what I need, I've worked out my marcos to be 40%P/40%C/20F and daily cals is 1500 which will then let me workout how much protein, carbs and fats which ensures I meet my requirements ........ Isn't this how it's done?

I did a dexa scan (report on BF% measures, lean mass etc) a few months ago so I've got my numbers and I've worked out my macros based on my activity levels.......

and again (and certainly not with the new driving rules! )... although, I probably wouldn't eat it pre workout - it'd sit like a brick and = up-chuckage to the n'th for me.

lol mmm yea I agree; anything pre-workout unless a quick piece of fruit - does NOT sit well. I tend to do my workout first thing in the morning - get it out of the way and focus on eating the rest of the day Whenever I do evening workouts, ALL I can think about is food.

[atomikapplez]

Originally Posted by DominicN

Ben & Jerry's is an excellent ice cream craving killer aswell, by the way.

hahahahaha.... oh brother... Ben & Jerry's - that has got to be one of the most magical things I have eaten!!!! I went beserk when I was in Europe earlier this year in January. Even though it was Winter, I had a whole tub to myself every 2 days and everytime I saw a Ben & Jerry's store I had a cone of Cherry Garcia!! Which was almost every day.... I didn't think I would get a chance to eat it again any time soon when I got home so I made the most of it.. then I went to the U.S spontaneously in June and well... I had a tub every night so I could try all the flavours

So you can see.... I have had my fair share of ice cream indulgence. I think I give it up for a while and focus on the lean machine mission.....

Originally Posted by Confuzzl3dOn3

Heard Ben n Jerry icecream is coming to Aussie soon ya know

YEP!!! IT'S TRUE!!! It's coming to MANLY!!! Grand Opening date TBA...

[Emma-Leigh]

Originally Posted by atomikapplez

Hmmmm... I'm a little confused.. In order to decide what I need, I've worked out my marcos to be 40%P/40%C/20F and daily cals is 1500 which will then let me workout how much protein, carbs and fats which ensures I meet my requirements ........ Isn't this how it's done?

No. this is where everyone gets it wrong.

You need to work out how much lean mass you have/ what your body needs. Then work out how many calories you need.
work out how much protein & fat you need. Then fill in the rest as required from carbs/ fats or more protein if you must.

Once again - if your body NEEDS x grams of protein -->> getting y% of 1500 cals may not be 'right' for it.
Macro % means absolutely squat in the scheme of things.
eg: your body is, say, 150#.
Lean mass is, say, 125#.

Whether you were cutting and needed 1500 cals or bulking and needed 2500 cals.... you would still be 150# and 125# of lean mass << and, as such, your protein requirements/ fat requirements would still be needed to be appropriate for THAT <<< So why would it be that:
40% of 1500 cals = 150g of protein
40% of 2500 cals = 250g of protein
^
would both be 'appropriate' for you???

I did a dexa scan (report on BF% measures, lean mass etc) a few months ago so I've got my numbers and I've worked out my macros based on my activity levels.......

^
If you have the raw data then base your protein needs off your LEAN mass and your GOALS and your TRAINING...

lol mmm yea I agree; anything pre-workout unless a quick piece of fruit - does NOT sit well. I tend to do my workout first thing in the morning - get it out of the way and focus on eating the rest of the day Whenever I do evening workouts, ALL I can think about is food.

^
mmmm.... but you might want more than this if you are training first thing in the morning.

[atomikapplez]

Originally Posted by Emma-Leigh

No. this is where everyone gets it wrong.

You need to work out how much lean mass you have/ what your body needs. Then work out how many calories you need.
work out how much protein & fat you need. Then fill in the rest as required from carbs/ fats or more protein if you must.

Once again - if your body NEEDS x grams of protein -->> getting y% of 1500 cals may not be 'right' for it.
Macro % means absolutely squat in the scheme of things.
eg: your body is, say, 150#.
Lean mass is, say, 125#.

Whether you were cutting and needed 1500 cals or bulking and needed 2500 cals.... you would still be 150# and 125# of lean mass << and, as such, your protein requirements/ fat requirements would still be needed to be appropriate for THAT <<< So why would it be that:
40% of 1500 cals = 150g of protein
40% of 2500 cals = 250g of protein
^
would both be 'appropriate' for you???



^
If you have the raw data then base your protein needs off your LEAN mass and your GOALS and your TRAINING...

mmmm... I get what you're saying. But let's say I don't have the raw data? How do I work out how much protein carbs and fat to consume? is that where trial and error comes in and just playing around with the numbers??

So my DEXA scan gave me the following figures:

lean muscle mass = 46.569kg
RMR = 1590cals
weight: 63.5kg
height = 162cm

^
mmmm.... but you might want more than this if you are training first thing in the morning.

I train at 6am on an empty stomach... my last meal is usually around 10pm so that gets me going through the workout in the morning. By the time I'm done though, I'm ravenous!!!

[necichef86]

Eat your cottage cheese b4 bed at night. It has casein protein which will stave off over night catabolism.

[IGF-WON]

Originally Posted by necichef86

Eat your cottage cheese b4 bed at night. It has casein protein which will stave off over night catabolism.

makes no difference that you will ever be able to tell aside from possible placebo

[Emma-Leigh]

Originally Posted by atomikapplez

mmmm... I get what you're saying. But let's say I don't have the raw data? How do I work out how much protein carbs and fat to consume? is that where trial and error comes in and just playing around with the numbers??

So my DEXA scan gave me the following figures:

lean muscle mass = 46.569kg
RMR = 1590cals
weight: 63.5kg
height = 162cm

^
based on this - I would say that:
1. your cal intake is too low for anything long term (esp as you are obviously not a fatty). Short term periods - sure... but remember RMR = amount to keep you alive on bed rest. If you ADD anything on that (walking, talking, sitting, moving, exercise, work, brushing your teeth etc etc and even if you were sick) you need to add more or include refeeds.
2. your protein intake (currently 150g) would probably be about right - IF your cals were higher... if you insist on low cals, up your protein (I'd go up to 175-200 ish)
3. your fat intake would be ok around 45-50g ish too. I wouldn't go much below that.

^
carbs? Fill in the calories....

So if you were to do 1500-1600 cals (like you do now):
175-200g protein = 700-800 cals
45-50g fat = 400-500 cals
TOTAL = 1250 ish cals
Leaves you ~ 100g carbs.

I train at 6am on an empty stomach... my last meal is usually around 10pm so that gets me going through the workout in the morning. By the time I'm done though, I'm ravenous!!!

I still wouldn't train on an empty stomach.... but up to you.

[wave_length]

http://forum.bodybuilding.com/showth...hp?t=118591841

[joemauro]

Originally Posted by atomikapplez

I train at 6am on an empty stomach... my last meal is usually around 10pm so that gets me going through the workout in the morning. By the time I'm done though, I'm ravenous!!!

Do you prefer to workout in a state where you're not performing at your best? You don't like to push the most weight you can possibly push?

Originally Posted by necichef86

Eat your cottage cheese b4 bed at night. It has casein protein which will stave off over night catabolism.

Strong broscience.

Originally Posted by wave_length

http://forum.bodybuilding.com/showth...hp?t=118591841

^This is how I'd stave off ice cream cravings!!!! Awesome!

Originally Posted by Emma-Leigh

^
based on this - I would say that:
1. your cal intake is too low for anything long term (esp as you are obviously not a fatty). Short term periods - sure... but remember RMR = amount to keep you alive on bed rest. If you ADD anything on that (walking, talking, sitting, moving, exercise, work, brushing your teeth etc etc and even if you were sick) you need to add more or include refeeds.
2. your protein intake (currently 150g) would probably be about right - IF your cals were higher... if you insist on low cals, up your protein (I'd go up to 175-200 ish)
3. your fat intake would be ok around 45-50g ish too. I wouldn't go much below that.

^
carbs? Fill in the calories....

So if you were to do 1500-1600 cals (like you do now):
175-200g protein = 700-800 cals
45-50g fat = 400-500 cals
TOTAL = 1250 ish cals
Leaves you ~ 100g carbs.

Agree 95%! Really good advice. I'd wager that you could get away with a bit less protein than Emma recommends, but really at this point you're splitting hairs aren't you.

[SoBaySick]

more power to people who can eat cottage cheese... i cannot eat that s*** lol

[IGF-WON]

Originally Posted by joemauro

Do you prefer to workout in a state where you're not performing at your best? You don't like to push the most weight you can possibly push?

i dont like working out fasted, but there are people who actually like it.

[Emma-Leigh]

J Appl Physiol 104: 1045-1055, 2008. First published February 14, 2008; doi:10.1152/japplphysiol.01195.2007


Effect of training in the fasted state on metabolic responses during exercise with carbohydrate intake

K. De Bock,1 W. Derave,1 B. O. Eijnde,1 M. K. Hesselink,2 E. Koninckx,1 A. J. Rose,3 P. Schrauwen,4 A. Bonen,5 E. A. Richter,3 and P. Hespel1
1Research Center for Exercise and Health, Department of Biomedical Kinesiology, K.U.Leuven, Belgium; 3Copenhagen Muscle Research Centre, Institute of Exercise and Sports Sciences, University of Copenhagen, Copenhagen, Denmark; 2Department of Movement Sciences and 4Department of Human Biology, NUTRIM, Maastricht University, The Netherlands; 5Department of Human Health and Nutritional Sciences, University of Guelph, Canada

Submitted 9 November 2007 ; accepted in final form 31 January 2008

Skeletal muscle gene response to exercise depends on nutritional status during and after exercise, but it is unknown whether muscle adaptations to endurance training are affected by nutritional status during training sessions. Therefore, this study investigated the effect of an endurance training program (6 wk, 3 day/wk, 1?2 h, 75% of peak O2) in moderately active males. They trained in the fasted (F; n = 10) or carbohydrate-fed state (CHO; n = 10) while receiving a standardized diet [65 percent of total energy intake (En) from carbohydrates, 20%En fat, 15%En protein]. Before and after the training period, substrate use during a 2-h exercise bout was determined. During these experimental sessions, all subjects were in a fed condition and received extra carbohydrates (1 g?kg body wt?1 ?h?1). Peak O2 (+7%), succinate dehydrogenase activity, GLUT4, and hexokinase II content were similarly increased between F and CHO. Fatty acid binding protein (FABPm) content increased significantly in F (P = 0.007). Intramyocellular triglyceride content (IMCL) remained unchanged in both groups. After training, pre-exercise glycogen content was higher in CHO (545 ? 19 mmol/kg dry wt; P = 0.02), but not in F (434 ? 32 mmol/kg dry wt; P = 0.23). For a given initial glycogen content, F blunted exercise-induced glycogen breakdown when compared with CHO (P = 0.04). Neither IMCL breakdown (P = 0.23) nor fat oxidation rates during exercise were altered by training. Thus short-term training elicits similar adaptations in peak O2 whether carried out in the fasted or carbohydrate-fed state. Although there was a decrease in exercise-induced glycogen breakdown and an increase in proteins involved in fat handling after fasting training, fat oxidation during exercise with carbohydrate intake was not changed.

[dimasso69]

Originally Posted by Emma-Leigh

Not in Australia it isn't.

hows about haagan dazz?!

Originally Posted by IGF-WON

makes no difference that you will ever be able to tell aside from possible placebo

lol..well put...overnight catabolism and complete and utter Bull..you won't lose muscles overnight, i promise, just you look "flatter" in the morning due to lack of food in your body, but no "real" muscle loss.

and about the craving killing idk how cottage cheese does it for you to be honest, but if it works for you, keep it up man, not gonna say you have to eat ice cream, but you can indulge just in moderation, every once in a great while. Personally i find if you put one scoop on a cone, you will eat less than in a cup or bowl.