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  1. #1
    Registered User afunguy26's Avatar
    Join Date: Jun 2007
    Location: Belleville, Illinois, United States
    Age: 34
    Stats: 5'11", 170 lbs
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    List of all slow digesting carbs.

    Looking for the complete list of all slow digesting carbs can some one help me.
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  2. #2
    Banned boyscouT's Avatar
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    boyscouT's Diet/Training/Supplement Guide
    Questions? Comments? Feel free to post in my thread, just click the link.


    Overall Nutrition: Read all sticky's located in the NUTRITION SECTION
    Nutrition Surrounding Training: Read Alan Aragon's sticky on PRE, DURING, & POSTWORKOUT NUTRITION
    Fat Loss: Read all sticky's located in the LOSING FAT SECTION
    Training: Read all sticky's located in the WORKOUT PROGRAMS SECTION & take extra care when reading THIS
    Cardio: Read Alan Aragon's sticky titled MYTHS UNDER THE MICROSCOPE: THE LOW INTENSITY FAT BURNING ZONE & FASTED CARDIO
    Exercise Guide (INCLUDES BODYWEIGHT EXERCISES): Read all links located HERE

    Figuring out your CALORIE requirements (2-STEP PROCESS):
    • If <20% BF:
      • For cutting (CALORIE DEFICIT), I suggest -200 cals. For bulking (CALORIE SURPLUS), I suggest +200 cals
    • If >20% BF:
      • For cutting (CALORIE DEFICIT), I suggest -500 cals. For bulking (CALORIE SURPLUS), YOU DELUSIONAL? CUT!
    Figuring out your MACRONUTRIENT ratios:

    I recommend:
    • At least 1g of protein per lb of bodyweight
    • At least 20% of your calories should come from healthy fats (40% POLYUNSATURATED, 30% MONOUNSATURATED, & 30% SATURATED)
    • Carbs are up to you (I PREFER TO KEEP COMPLEX CARBS AT BREAKFAST, PREWORKOUT, AND POSTWORKOUT)
    Other important tips:
    • Meal size & frequency are not set in stone. (SMALLER/MORE FREQUENT MEALS YIELDS FOR OPTIMAL ABSORPTION OF NUTRIENTS & STABLE BLOOD SUGAR LEVELS)
    • I recommend P+C+F (P = Protein, C = Carbohydrate, F = Fat) in every meal except:
      • preWO (P+C)
      • immediate post workout (P+C)
      • and bedtime (P+F)
      • incidental fats in preWO and postWO are fine, but added fats are at your discretion
    • Eat your fruits & veggies!
    • Drink at least 1 gallon of pure water a day
    Food Journal: FITDAY.COM

    Food Database: NUTRITIONDATA.COM

    FDA Guidelines For Food Labels: FDA DEFINITIONS

    Proteins:
    • Egg Whites
    • Chicken
    • Turkey
    • Beef
    • Pork
    • Tuna / Salmon / Seafood
    • Tofu
    • Whey protein powder
    • Casein protein powder
    • Essentially most any other source of protein
    Complex Carbohydrates:
    • Oats (ALL KINDS), oat bran, oat bran cereal (I.E. CHEERIOS)
    • Potatoes (ALL KINDS)
    • Rice (ALL KINDS)
    • Pasta (ALL KINDS)
    • Bread (ALL KINDS EXCEPT WHITE BREAD)
    • Beans (ALL KINDS)
    Simple Carbohydrates:
    • Maltodextrin (FOR DURING/POST WORKOUT)
    • Dextrose (FOR DURING/POST WORKOUT)
    Other Carbohydrates (FIBROUS):
    • Fruits
    • Vegetables
    Fats: DO NOT FEAR FAT!Dairy:
    • Milk (ALL KINDS)
    • Cottage Cheese (LOW-FAT or FAT FREE)
    • Yogurt (LOW-FAT or FAT FREE)
    Stay away from:**THE ABOVE ARE JUST GUIDELINES... IT IS YOUR RESPONSIBLITY TO LISTEN TO YOUR BODY AND ADJUST AS NECESSARY**

    After diet and training are in check:

    SUPPLEMENT BASICS: LEARN MORE HERE
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