1 litre milk, 1 litres orange juice, bar of dark chocolate per day?

[abond008]

So guys, for fast calories does taking one litre of milk per day, also litre orange juice, and bar of dark chocolate per day. Is there any bad health risks for doing that? Would you guys explain?

[gbullock32]

Assuming it fits your caloric intake and does not prevent you from getting adequate fiber and micro-nutrients than you're fine.

[Jesse_l_g]

That's a crazy amount of sugar. Unless you are extremely active and need a lot more calories than a normal person. You simply won't be able to fit that into a balanced diet.

[abond008]

That's a crazy amount of sugar. Unless you are extremely active and need a lot more calories than a normal person. You simply won't be able to fit that into a balanced diet.

Well, the thing is that I am very small, I work out alot, and I do compund movements holistically, but if I am one of those who needs calories then I try to find a way. To be honest I am not relaxed about that idea. I just want to have easy calories per day plus 2 big meals.

[Mrpb]

Well, the thing is that I am very small, I work out alot, and I do compund movements holistically, but if I am one of those who needs calories then I try to find a way. To be honest I am not relaxed about that idea. I just want to have easy calories per day plus 2 big meals.

Start by reading this: https://forum.bodybuilding.com/showt...3439001&page=1

Check the paragraph on free sugars. Come back with questions.

[gbullock32]

That's a crazy amount of sugar. Unless you are extremely active and need a lot more calories than a normal person. You simply won't be able to fit that into a balanced diet.

Sugar is not a problem, the natural sugar in the milk and OJ is no issue, and I doubt he gets too much added sugar; as long as added sugars are not over 10% of total caloric intake than he is fine.

[Mrpb]

Sugar is not a problem, the natural sugar in the milk and OJ is no issue, and I doubt he gets too much added sugar; as long as added sugars are not over 10% of total caloric intake than he is fine.

Sugars from milk (without additives) would not be a problem, the sugars in OJ are counted as free sugars and should be fitted into the 10% of total calories.

1 liter of OJ has ~90 grams of sugar or more. That's quite a lot.

[AdamWW]

That could be a lot of saturated fat depending on the chocolate. If you're adding that to other sources in your diet, you might be consuming more than is ideal.

[gbullock32]

Sugars from milk (without additives) would not be a problem, the sugars in OJ are counted as free sugars and should be fitted into the 10% of total calories.

1 liter of OJ has ~90 grams of sugar or more. That's quite a lot.

Thought natural sugars in fruit were no concern to that, though finding 100% fresh would not be the easiest and probably be costly compared to other options.

[abond008]

That could be a lot of saturated fat depending on the chocolate. If you're adding that to other sources in your diet, you might be consuming more than is ideal.

I always eat dark chocolate 80 percent cocoa

[abond008]

Thought natural sugars in fruit were no concern to that, though finding 100% fresh would not be the easiest and probably be costly compared to other options.

Though I dont make orange juice at home I buy the one with natural label on it. Have heard some bad things but better then the artifical one.

[ErikTheElectric]

So guys, for fast calories does taking one litre of milk per day, also litre orange juice, and bar of dark chocolate per day. Is there any bad health risks for doing that? Would you guys explain?

If that's all you're getting your calories from, then yes.

[Mrpb]

Thought natural sugars in fruit were no concern to that.

That only refers to whole fruit. Not juice. The sugars in OJ have the same effects as the sugars in Coke.

[gbullock32]

That only refers to whole fruit. Not juice. The sugars in OJ have the same effects as the sugars in Coke.

Ah, learned something new today. Assumed it extended to fruit juice assuming no sugar was added.

[snailsrus]

Thought natural sugars in fruit were no concern to that, though finding 100% fresh would not be the easiest and probably be costly compared to other options.

frutose is processed through the liver and stored as fat if excess cals, thats why when bb do shows fruit is a no no, I and others that competed even cut out carrots coming up on cuts for shows....

that being said, as long as basic macros in each group are meet, and if bulking its not really an issue. I seen bikini girls bulk on booze....

all natty oj vs tropicana really has no difference unless sugar is added. just read the label and dont waste too much money

[Mrpb]

frutose is processed through the liver and stored as fat if excess cals, thats why when bb do shows fruit is a no no, I and others that competed even cut out carrots....

That's because of misinformation.

[nakkiz]

frutose is processed through the liver and stored as fat if excess cals, thats why when bb do shows fruit is a no no, I and others that competed even cut out carrots coming up on cuts for shows....

Are you in a surplus when cutting for shows?

[snailsrus]

That's because of misinformation.

google begs to differ.... and I have friends that have phds in this lol

Fructose metabolism[edit]
All three dietary monosaccharides are transported into the liver by the GLUT2 transporter.[50] Fructose and galactose are phosphorylated in the liver by fructokinase (Km= 0.5 mM) and galactokinase (Km = 0.8 mM). By contrast, glucose tends to pass through the liver (Km of hepatic glucokinase = 10 mM) and can be metabolised anywhere in the body. Uptake of fructose by the liver is not regulated by insulin. However, insulin is capable of increasing the abundance and functional activity of GLUT5 in skeletal muscle cells.[51]

Fructolysis[edit]
Main article: Fructolysis
The initial catabolism of fructose is sometimes referred to as fructolysis, in analogy with glycolysis, the catabolism of glucose. In fructolysis, the enzyme fructokinase initially produces fructose 1-phosphate, which is split by aldolase B to produce the trioses dihydroxyacetone phosphate (DHAP) and glyceraldehyde [2]. Unlike glycolysis, in fructolysis the triose glyceraldehyde lacks a phosphate group. A third enzyme, triokinase, is therefore required to phosphorylate glyceraldehyde, producing glyceraldehyde 3-phosphate. The resulting trioses are identical to those obtained in glycolysis and can enter the gluconeogenic pathway for glucose or glycogen synthesis, or be further catabolized through the lower glycolytic pathway to pyruvate.

Metabolism of fructose to DHAP and glyceraldehyde[edit]
The first step in the metabolism of fructose is the phosphorylation of fructose to fructose 1-phosphate by fructokinase, thus trapping fructose for metabolism in the liver. Fructose 1-phosphate then undergoes hydrolysis by aldolase B to form DHAP and glyceraldehydes; DHAP can either be isomerized to glyceraldehyde 3-phosphate by triosephosphate isomerase or undergo reduction to glycerol 3-phosphate by glycerol 3-phosphate dehydrogenase. The glyceraldehyde produced may also be converted to glyceraldehyde 3-phosphate by glyceraldehyde kinase or further converted to glycerol 3-phosphate by glycerol 3-phosphate dehydrogenase. The metabolism of fructose at this point yields intermediates in the gluconeogenic pathway leading to glycogen synthesis as well as fatty acid and triglyceride synthesis.

Synthesis of glycogen from DHAP and glyceraldehyde 3-phosphate[edit]
The resultant glyceraldehyde formed by aldolase B then undergoes phosphorylation to glyceraldehyde 3-phosphate. Increased concentrations of DHAP and glyceraldehyde 3-phosphate in the liver drive the gluconeogenic pathway toward glucose and subsequent glycogen synthesis.[52] It appears that fructose is a better substrate for glycogen synthesis than glucose and that glycogen replenishment takes precedence over triglyceride formation.[citation needed] Once liver glycogen is replenished, the intermediates of fructose metabolism are primarily directed toward triglyceride synthesis.

































edit: in ops case I doubt hes trying to stay a super low bf or compete so it doesnt really mater where his carbs come from

I just know when its off seasons from competing and I am bulking but have to make weight for powerlifting meets I just cut fruit and eat clean but the same cals I can drop a couple pounds then a few more in water weight

[gbullock32]

Let the derailment begin!

[Mrpb]

google begs to differ....

None of what you quoted suggests that moderate amounts of fructose will be stored as fat during contest prep. It's nonsense.

Fruit offers many benefits: micronutrient, phytonutrients and fiber. Those benefits are useful, especially when cutting.

Here's a good start: https://www.bodybuilding.com/fun/fru...ntest-prep.htm

[snailsrus]

None of what you quoted suggests that moderate amounts of fructose will be stored as fat during contest prep. It's nonsense.

Fruit offers many benefits: micronutrient, phytonutrients and fiber. Those benefits are useful, especially when cutting.

Here's a good start: https://www.bodybuilding.com/fun/fru...ntest-prep.htm

lol ya it does, but otay bro i have only been competing for 7 years now.... and been a mod on other bb forums, this site sells sups and all articles are meant to support that its all filt, ive read so many articles and threads it is retarded

[Mrpb]

lol ya it does, but otay bro i have only been competing for 7 years now.... and been a mod on other bb forums, this site sells sups and all articles are meant to support that its all filt

It's understandable you got misled by one of the most common bb myths.

Apparently you need someone with credentials to tell you what I'm telling you.



https://twitter.com/biolayne/status/299036009864232961

[snailsrus]

It's understandable you got misled by one of the most common bb myths.

Apparently you need someone with credentials to tell you what I'm telling you.



https://twitter.com/biolayne/status/299036009864232961

this is what happens when I read people like his social media, might as well have been vegan gains or blaha

[Mrpb]

this is what happens when I read people like his social media, might as well have been vegan gains or blaha

Just a minute ago having a PhD was somehow valuable information for you...

Maybe you prefer it when Alan Aragon says it.

avoiding fruit is a bad idea because:

1) fruits are calorically sparse & nutritionally dense. not mentally dense like folks who tell others to avoid them.
2) fruits are an effective default fiber & water source. you will **** better & function better.
3) fruits have small amounts of fructose per serving (4-7g). this is perfect for preserving liver glycogen & indirectly, skeletal muscle glycogen status. muscle glycogen is better replenished when small amounts of fructose are present in the postW mix.
4) a liver lacking glyco-replenishment = multiple catabolic signalling cascades = compromised gains in skeletal muscle. fructose facilitates "fed state" signals to the brain. too complex to get into right now, but this is a good thing.
5) fruits contain system & recovery-enhancing phytonutrients & antioxidant factors not present in any other food species.
6) there is not a solitary shred of science indicating ill effects on health, body composition, or physical performance as a result of eating fruit. some of the leanest, longest-living populations on the planet earth eat fruit daily.
7) it would take the consumption of a truck bed of fruits to ingest amounts of fructose associated with negative metabolic effects seen in forcefed rats. the funny thing about this is, fruit is one of the rare foods in nature that you can actually fill yourself up with, & still not tip the balance of risk versus benefit.
8) fruit avoidance just plain makes no damn sense whatsoever -- but then again, how many idiotic bodybuilding myths do you know of that do?

[Heisman2]

OP, you may need to watch out for cadmium in the chocolate.

[Mrpb]

OP, you may need to watch out for cadmium in the chocolate.

Can you comment on someone cutting out carrots during contest prep due to concerns about fructose being stored as body fat.

[Heisman2]

Can you comment on someone cutting out carrots during contest prep due to concerns about fructose being stored as body fat.

LOL, I was ignoring all of that. I have absolutely no reason to think that anyone should be concerned about the fructose in carrots while cutting.

[Jesse_l_g]

I and others that competed even cut out carrots coming up on cuts for shows....

[ironwill2008]

Carrots..............................The Silent Killer

[AdamWW]

google begs to differ.... and I have friends that have phds in this lol

[........]

I just know when its off seasons from competing and I am bulking but have to make weight for powerlifting meets I just cut fruit and eat clean but the same cals I can drop a couple pounds then a few more in water weight

How about this, explain to this thread audience in simple terms - your own words, I mean - how this proves your point. NOT just re-posting/pasting something from google.

Because the thing is, it doesn't prove anything.

This is the equivalent of saying "you need to not consume oil around contest time because it will lead to unwanted fat gain" and then posting a link to a pubmed article explaining the energy density of fats vs protein or carbs, as well as the various processes for lipogenisis. The information you just provided explains a process, not how that process applies to this discussion.