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24/7 Study
03-30-2007, 01:19 AM
Guideline Layout

Nutrient Timing:

Morning:
Solid meal
Low GI carbs
Complex carbs
Dietary fiber
Monounsaturated fats
Complete Proteins, slow digesting: Casein. High BV, NPU, and PDCAAS.

Pre-workout:
Solid meal
Medium GI carbs
Complex carbs
Iron
Zinc
Lycopene
Acillin
Cholesterol
Indole-3-carbinol
Lecithin
Potassium
Complete Proteins, slow digesting: Casein. High BV, NPU, and PDCAAS.

Post-workout:
Liquid meal
High GI carbs
Simple carbs
Higher net dextrose content
Antioxidants: Vitamin C & Vitamin E.
Creatine.
Complete proteins, fast digesting: Whey. High BV, NPU, and PDCAAS.

Bedtime:
Solid meal
Dietary fats: Any
Complex carbs
Complete Proteins, slow digesting. Casein. High BV, NPU, and PDCAAS.
Vitamins & Minerals. Specifically zinc.
Acillin
Indole-3-carbinol
Lecithin
__________________________________________________ ______
-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_


Nutrition Program - Week 1
_____________________________________________
7:30 A.M. - Milk (8 oz), Fiber 1 cereal (4 oz), kiwi (2), green tea (8 oz), tuna.

9:40 A.M. - PowerBar - Chocolate.

11:00 A.M. - Whole grain bread, broccoli (0.75 cup), cabbage (0.75 cup), garlic, parsley, egg, tomato, yogurt (with 1 tsp lecithin granules), peanuts (1.5 oz), green tea.

1:20 P.M. - Gatorade (250 ml), Gatorade powder, whey protein powder, and creatine.

3:00 P.M. - Kiwi, onion, garlic, parsley, broccoli (0.75 cup), cabbage (0.75 cup), salmon.

4:30 P.M. - PowerGel - Chocolate.

5:00 P.M. - Peanuts (1.5 oz), oats (0.5 cup), lean chicken (100g).

8:00 P.M. - Garlic, parsley, tomato, egg.

11:00 P.M. - Cottage cheese, oats (0.5 cup).
__________________________________________________ _____

Supplements:
Mega Men's Multi-vitamin/mineral - Morning, after meal.
Green Tea - Morning, and pre-workout.
Lecithin Granules - Pre-Workout.
Gatorade drink and powder - Post-Workout.
Whey Protein Powder - Post-Workout.
Creatine - Post-Workout.
PowerBar - In-between classes
PowerGel - During after-school cardio session.
====================================

Fitness Schedule - Week 1

Fitness Class: 12 minutes of dynamic warm-up, followed by weight training. One day on upper body, and one day lower body. Barbell, and dumbbell alternating.

7:10 A.M. - Upon Waking
Full body stretch.


8:10 A.M. - After Breakfast
Light warm-up.
Run to school. (optional)


11:20 A.M. - After Lunch
Stretch, and warm-up lightly for 10 mins.
Go jogging around the track for 30 mins.


3:20 P.M. - After Eating:
Full body stretching routine. Stretch for 40+ minutes.
Warm-up lightly.

4:00 P.M. - Head out to the track-in-field. Arrive at 4:20. Light warm-up. -->


4:30 P.M. - After School - Tuesdays/Thursdays/Saturdays:

Running for 2-4 miles (8-16 laps around track).
Head out back home.
Skipping (5-10 mins).
Speed bag (15-30 mins).
Burpees (50).
====================================

24/7 Study
03-30-2007, 01:20 AM
====================================
Total Daily Nutrient Intakes:

Kilocalories: 2841

Proteins: 200g
Total NPU: >123.81g
Un-useable Proteins: 42.57g to 76.19g
Egg: 13g
Fish: 63g - (chicken = 16g)
Whey: 24g
Casein: 28g
Other (low BV): 56g

Carbohydrates: 332g
Fructose: 17g
Glucose: 19.85g
Sucrose: 54.8g
Lactose: 68g
Starch: 91g
Cellulose: 31g

Dietary Fiber: 51g
Soluble fiber: 15g
Insoluble Fiber: 36g

Fats: 91g
Saturated Fats: 16g
Monounsaturated Fats: 29g
Polyunsaturated Fats: 21g
=================================================
Water Intake: 3.5L
Creatine: 5g
Lecithin: 12g (1 tbsp)
Choline Bitartrate: 5 mg
Inositol: 5 mg
Choline Phosphatides: 730 mg
Inositol Phosphatides: 780 mg
Cephalin: 730 mg
__________________________________________________ _______
Other Vital Nutrients:

Catechines: 750mg. Two cups of green tea.

Coenzyme Q10: 5.6g or 3 oz. peanuts..

Resveratol: 222 mcg. 3 oz. peanuts.

Lycopene: Two tomatoes or 6mg

Xanthophylls: >279 mcg. From the three kiwis.

Indole-3-carbinol: 3 cups of broccoli and cabbage (together) per day.

Allicin: Three cloves of garlic

Quercetin: One onion.
____________________________________

=================================================
Fat-Soluble Vitamins:

Vitamin A: 1863.05 mcg
Beta-Carotene: 790 mcg (316 mcg Vit A)
Vitamin D: 29.2 mcg
Vitamin E: 54.9 mg
Vitamin K: 552.31 mcg


Water-Soluble Vitamins:

Vitamin C: 614 mg
B-vitamins:
Thiamin: 17 mg
Riboflavin: 17.16 mg
Niacin: 43.02 mg
Pantothenic acid: 15 mg
Pryridoxine: 17.68 mg
Biotin: 129 mcg
Folic acid: 673 mcg
Cobalamin: 22.44 mcg
__________________________________________________ ___

Trace Minerals:

Iron: 25.06 mg
Zinc: 34.93 mg
Selenium: 118.62 mcg
Copper: 2.9 mg


Major Minerals:

Calcium: 2952 mg
Phosphorus: 1998 mg
Magnesium: 635 mg
Sodium: 2862 mg
Potassium: 4591 mg
================================================

24/7 Study
03-30-2007, 01:28 AM
Goals: Bulking & trying to ramp-up cardiovascular endurance.

I am interested to see if anyone will actually post in here, and give me opinions. This program is not just another average one, it is a little more technical, and it takes note of other important factors rarely if ever mentiones (e.g. bioflavonoid content, and phytochemical content etc. etc.).

Thanks.

matthor
03-30-2007, 01:35 AM
needs more socialising...






;) haha damn dude, your intense

24/7 Study
03-30-2007, 01:43 AM
You remind me of Alan. He told me that I need to get out more. lol.

grapemaster
03-30-2007, 04:41 AM
for somebody so key on nutrients why are you messing around with powerbars, powergels and gatorade and all that powdered food for your meals. I would rethink the stuff and get some more real food in esp if you ever plan to do likewise eating below maintenance. Working out AND on creatine, I think you could drink some more water. I would switch out your resveratrol and coq10 for trans-resveratrol in a bit higher dose and idebenone. Cool that you are taking lecitihin, I find it very beneficial, are you planning on taking nootropics as well?

24/7 Study
03-30-2007, 01:40 PM
for somebody so key on nutrients why are you messing around with powerbars, powergels and gatorade and all that powdered food for your meals. I would rethink the stuff and get some more real food in esp if you ever plan to do likewise eating below maintenance. Working out AND on creatine, I think you could drink some more water. I would switch out your resveratrol and coq10 for trans-resveratrol in a bit higher dose and idebenone. Cool that you are taking lecitihin, I find it very beneficial, are you planning on taking nootropics as well?

It is easier and more compatable for me to take sups like these. Its not like I can have a full-course meal sitting in class, and gulping it down. A powerbar, is easy and compact, you don't need icepacks for it, nor does it take up a lot of space, and you can get it down faster.

As for the PowerGels, the same reason applys. Furthermore, the rate of digestion since its liquid and simple carbs for fast energy.

Also, I can get these at discount price, because I get them from the company my dad works for. That being said, I am supporting his company that he works for

As for CoQ10, I don't sup, I get some in from my foods, peanuts for example. Same thing with resveratol, I dont sup. As for lecithin it can be found in egg yolk, and soybeans, but this one I do sup.

Supplements are exactly that, they supplement parts of your diet, and when there isn't enough time to eat, you can have a bar. Anyhow, they aren't even dangerous, so theres nothing to worry about. Supplements are highly over-rated.

Hope this answers your question.

TaiBoxa
03-30-2007, 02:04 PM
personally i would never fallow that diet or a similar one but hey if it works for you more power to'ya.

24/7 Study
03-30-2007, 02:07 PM
personally i would never fallow that diet or a similar one but hey if it works for you more power to'ya.

Why not? Whats wrong with it?

Dave P
03-30-2007, 02:44 PM
Wow. Strong Micro-Nutrient manipulation.

You're more than fine on that routine, anything anyone sais is basically personal preference and "well what works for me and what I prefer". So...I guess I'll throw in my "what I'd do differently".

1) Personally I'd add some sort of fat to 3:00 and 8:00
2) Id change the training a bit. Seems like you're doing alot of cardio for a straight bulk. I myself dont go over like 20 minutes of low to moderate intensity cardio while bulking. Enough to get the blood pumping and help with nutrient partitioning/oxygenation but not so much that you need to eat alot more to make up for it.
3) Im not even going to touch the Micro-Nutrients. (Lol)
4) Would like to see your weight training regimen in more detail. Im not a big fan of upper/lower splits but they do work for alot of people so its hard to say.

Its hard to say without knowing your exact stats but all that cardio with 2800 calories seems like you wont make much progress. Either you need to add more calories or cut back on all the cardio. For the record, no I am not one of those people that thinks you need to eat 500+ over maintenance. Slow bulks are where its at but I just dont know if your routine/diet will get you there. Seems very maintenance.

grapemaster
03-30-2007, 02:49 PM
As for CoQ10, I don't sup, I get some in from my foods, peanuts for example. Same thing with resveratol, I dont sup. As for lecithin it can be found in egg yolk, and soybeans, but this one I do sup.

Supplements are exactly that, they supplement parts of your diet, and when there isn't enough time to eat, you can have a bar. Anyhow, they aren't even dangerous, so theres nothing to worry about. Supplements are highly over-rated.

.


Wasn't saying they are dangerous but just if you wanted to mimic in vivo research studies of coQ10, its analogues, or resveratrol and its analogues the dietary intake is pretty impossible through food along. I guess that is not what you are doing though, just trying to get a little bit in your diet.

And also sorry but I disagree on all your processed foods and multitude of shakes, leucine... great, but the rest... not so good. There is more to food than just macro breakdowns. I'm at work all day and though eating bars all day would of course be more convenient I still bring along with me several tupperware containers on a daily basis, its a bitch but think its very worth it.

24/7 Study
03-30-2007, 02:50 PM
Wow. Strong Micro-Nutrient manipulation.

You're more than fine on that routine, anything anyone sais is basically personal preference and "well what works for me and what I prefer". So...I guess I'll throw in my "what I'd do differently".

1) Personally I'd add some sort of fat to 3:00 and 8:00
2) Id change the training a bit. Seems like you're doing alot of cardio for a straight bulk. I myself dont go over like 20 minutes of low to moderate intensity cardio while bulking. Enough to get the blood pumping and help with nutrient partitioning/oxygenation but not so much that you need to eat alot more to make up for it.
3) Im not even going to touch the Micro-Nutrients. (Lol)
4) Would like to see your weight training regimen in more detail. Im not a big fan of upper/lower splits but they do work for alot of people so its hard to say.

Its hard to say without knowing your exact stats but all that cardio with 2800 calories seems like you wont make much progress. Either you need to add more calories or cut back on all the cardio. For the record, no I am not one of those people that thinks you need to eat 500+ over maintenance. Slow bulks are where its at but I just dont know if your routine/diet will get you there. Seems very maintenance.

1.) First things, first.

At 3:00 P.M. I eat salmon thats plenty of fat.
At 5:00 P.M. I have peanuts, which is also plenty of fat, and cals.
At 8:00 P.M. I have an egg, which I guess is some fat, but not ample.

2.) I am eating 2800 kilocalories a day, but thats because I don't want to catabolize through the excessive cardio sessions. I guess when it all adds up, it would be more like a minatenance then anything else (if you take into consideration all the cardio). Besides, I will see how it works, and most likely ramp up the calories once I get used to it, with more high NPU proteins, and in more concentrated amounts..

24/7 Study
03-30-2007, 02:52 PM
Wasn't saying they are dangerous but just if you wanted to mimic in vivo research studies of coQ10, its analogues, or resveratrol and its analogues the dietary intake is pretty impossible through food along. I guess that is not what you are doing though, just trying to get a little bit in your diet.

1. Correct on that account.

2. If I wanted too I could get all the 30g of CoQ10 from my diet, but that would ramp up the fat intake. You can either have 1 lb of sardines to meet requirement, or have 2 lbs of peanuts, or even 1/2 lb of sardines, and 1 lb of peanuts, or any other combination.

grapemaster
03-30-2007, 02:53 PM
1. Correct on that account.

2. If I wanted too I could get all the 30g of CoQ10 from my diet, but that would ramp up the fat intake. You can either have 1 lb of sardines to meet requirement, or have 2 lbs of peanuts, or even 1/2 lb of sardines, and 1 lb of peanuts, or any other combination.

Well yeah, should have rephrased, you could get it all from your diet, but it would also make for a pretty strange diet :)

Axle Foley
03-30-2007, 03:04 PM
Did I miss something? I can't tell what time of day you are weight training. It appears the whey and gatorade is likely a PWO meal, but I don't see any protein pre work out. From your first meal at 7:30 a.m. until you train at what seems around noon, there appears to be a relatively small ingestion of protein. Is there any reason for this other than practicality?

Personally, I don't like to rely on slow digesting carbs to start my day. Your body has been fasting all night. IMO, upon arising is a good time to get at least a small serving of whey (more than what's found in milk) to get the aminos in the muslces. But then again, what's good for the goose isn't necessarily good for the gander.

depositio
03-30-2007, 03:29 PM
Your breakdown testifies to an expansive, careful reading of a great many sources on both macro and micronutrient absorption. Nice work. Apart from that grounding in nutrition science, how much of your diet has been based on empirical sifting and "feeling" for the way that these nutrient phases work for you... your goals, your body, your constraints, etc.? So far, only your defense of the powerbar/powergel habit addresses that.

I've been wondering about creatine. I know that most manufacturers' labels recommend post-WO supplementation. I don't want to start yet another thread in this forum or on the supps. forum about this. Recently, I've hit a plateau, so I decided to move my creatine from post to pre-WO. It may be a placebo effect, but I've seriously bounced over the plateau hump and can't attribute that to any other changes.

Anyway, I've been reading around on the topic and have not been able to find a source with a slamdunk rationale/demonstration that taking creatine post-WO is more efficacious than taking it pre-WO. Have you?

edit:also, where is the gingerbread man? ;)

24/7 Study
03-30-2007, 06:54 PM
There are benefits for both taking it pre-workout and post-workout.

If you want science then here it is. Your dry muscle tissue is about 60% glutamine (I know, I know, this doesn't have anything to do with creatine, but let me finish). Now, your liver makes about 1g of creatine a day in your liver and another gram through the food you eat. For every gram of glycogen stored in muscle tissue it brings about 2.7g water with it in the muscle cells (myocytes). Creatine also has this effect. When taken it is advised to drink extra water because the creatine will pull water with it into your myocytes.

When you workout your source of energy comes from adenosine triphosphate (ATP). ATP is produced from glucose, and creatine phosphate. When you workout, you are using up the ATP through breaking the molecules down so you can use the energy. When the energy is used and the molecule is broken down, the ATP is no longer ATP, it has become ADP. Your body needs to replace the ATP to sustain the effort, and provide fuel for physical activity. Your body now tries to re-place the ATP by attempting to add a phosphate to the adenosine diphosphate to make it adenosine triphosphate so it can be re-used as a source of energy. In order to do this, as I stated before, your body needs glucose and creatine phosphate. When supplementing with creatine, your body has larger amounts of available ATP for exercise, and thus you can pump out more repetitions (2-3 more) after reaching muscular "failure." In-between sets, your body is replacing the ATP. Well, I think it is pretty self-explanatory from here-on-in.

More than 95% of the creatine you take in is stored in skeletal muscle tissue. Thus, this is the reason behind people look bigger when taing creatine. Keep in mind that this is also due to water weight gain.

When you take creatine PWO with simple, liquid carbs, and whey protein powder, you greatly enhance the insulin spike created. Insulin is produced from the pancreas to regulate blood sugar (glucose) to and from places (myocytes, adipocytes, glycogen etc.). Insulin is a storage hromone, aferall. The insulin spike will increase amino acid uptake into skeletal muscle tissue, and glucose into muscle glycogen. Electrolytes regulate nutrients into and out of cells as well, and they are important for water balance in the body and staying hydrated. Furthermore, for our purposes, this will also make the uptake of creatine into muscle tissue more efficient. Therefore, PWO is the best time to increase size for several reasons.

Studies have also been done on creatine that suggest it gets in all the same, so pre-workout is just as good. Although, the muscles aren't starving for nutrients at this time, thus the uptake will be less efficient. So in my opinion PWO is better for size. If you are looking for strength then take it pre-workout.

Hope this answers your question about creatine.

TaiBoxa
03-30-2007, 07:49 PM
i know i said i would comment on it after i got done training but dam... the format that is in and my adhd do not work well together >< either way if applicable i would keep all my carbs as low on GI as possible (i.e. stay away from sugars) and keep protein as high as possible.. otehr then that i kant say much kuz me brain aint werking :(

aKaJAY02813
03-30-2007, 08:55 PM
with this crazy diet, breaking everything down into micro nutrients this and that, what has it done for you, what shape are you in, not being a jerk i am just saying. and i agree with whoever said to get rid of the gatorade and power bars, especially the gatorade, its really not need, all your body needs is water. not sugary drinks.

tweaked17
03-30-2007, 10:06 PM
There are benefits for both taking it pre-workout and post-workout.

If you want science then here it is. Your dry muscle tissue is about 60% glutamine (I know, I know, this doesn't have anything to do with creatine, but let me finish). Now, your liver makes about 1g of creatine a day in your liver and another gram through the food you eat. For every gram of glycogen stored in muscle tissue it brings about 2.7g water with it in the muscle cells (myocytes). Creatine also has this effect. When taken it is advised to drink extra water because the creatine will pull water with it into your myocytes.

When you workout your source of energy comes from adenosine triphosphate (ATP). ATP is produced from glucose, and creatine phosphate. When you workout, you are using up the ATP through breaking the molecules down so you can use the energy. When the energy is used and the molecule is broken down, the ATP is no longer ATP, it has become ADP. Your body needs to replace the ATP to sustain the effort, and provide fuel for physical activity. Your body now tries to re-place the ATP by attempting to add a phosphate to the adenosine diphosphate to make it adenosine triphosphate so it can be re-used as a source of energy. In order to do this, as I stated before, your body needs glucose and creatine phosphate. When supplementing with creatine, your body has larger amounts of available ATP for exercise, and thus you can pump out more repetitions (2-3 more) after reaching muscular "failure." In-between sets, your body is replacing the ATP. Well, I think it is pretty self-explanatory from here-on-in.

More than 95% of the creatine you take in is stored in skeletal muscle tissue. Thus, this is the reason behind people look bigger when taing creatine. Keep in mind that this is also due to water weight gain.

When you take creatine PWO with simple, liquid carbs, and whey protein powder, you greatly enhance the insulin spike created. Insulin is produced from the pancreas to regulate blood sugar (glucose) to and from places (myocytes, adipocytes, glycogen etc.). Insulin is a storage hromone, aferall. The insulin spike will increase amino acid uptake into skeletal muscle tissue, and glucose into muscle glycogen. Electrolytes regulate nutrients into and out of cells as well, and they are important for water balance in the body and staying hydrated. Furthermore, for our purposes, this will also make the uptake of creatine into muscle tissue more efficient. Therefore, PWO is the best time to increase size for several reasons.

Studies have also been done on creatine that suggest it gets in all the same, so pre-workout is just as good. Although, the muscles aren't starving for nutrients at this time, thus the uptake will be less efficient. So in my opinion PWO is better for size. If you are looking for strength then take it pre-workout.

Hope this answers your question about creatine.


60% of dry muscle weight is glutamine? Where did you get that stat? Are you confusing it with the fact that glutamine is ~60% of the intramuscular AA pool? I just have a hard time swallowing that, especially since (if my memory serves me) I read actin is roughly 20-25% of muscle by mass.

Anyway, I think it's just as effective to take creatine pre-WO as it is to take post. Most studies confirm that plasma creatine concentration peaks 60-90 minutes after ingestion (most report that it's 60 however). That said, creatine shortly before a workout, assuming it lasts around 45-60mins, will be near peak levels when you hit your PWO drink. I take creatine both before and after I work out (less than 5g each time, usually) precisely for this reason. Taking creatine with protein+CHO does improve creatine retention, so you can't go wrong there.

I'll admit I'm 100% self-taught when it comes to nutrition, and I may stand corrected, but that's my take on it.

Excellent diet, though that type of scrutiny over what's going into your mouth everyday may become bothersome and tiring (IOW it may not last long). You're doing great by eating 3 cloves of garlic a day (crush them with some coarse salt and let them sit for 1-2 minutes to release the most allicin, sulfides, and other compounds - eating them whole is less effective, as is cooking for too long [I have read a study confirming cooking for 3+ minutes can significantly decrease the amount of allicin you're getting]).

In short, I wish I could eat like you. Cabbage, broccoli, fresh garlic daily.. Are you in high school or college? I find it really hard to be consistent in college, especially since I can't cook most of my meals.

lilpinki
03-30-2007, 10:13 PM
i know i said i would comment on it after i got done training but dam... the format that is in and my adhd do not work well together >< either way if applicable i would keep all my carbs as low on GI as possible (i.e. stay away from sugars) and keep protein as high as possible.. otehr then that i kant say much kuz me brain aint werking :(

you stole my ****ign words AGAIN... dork!

but all the power bars and kiwis are making me hugry.... ;)

OneBetter
03-30-2007, 10:47 PM
couple questions..

are you actually supplementing extra iron in your pre meal?
it seems like the vitamins/some of the minerals are a lot lower then i would expect given that you are taking a multi. is that from strictly whole foods that you got those totals?
i'm assuming you're pro high GI PWO, if so why the green tea pre workout? (assuming it's a fairly high egcg concentration)

also, "muscle tissue is about 60% glutamine" .. i think you have that confused with the muscle's amino pool.
edit: ahh, nevermind. dude above me beat me to it.

looks like a great diet though, if you can stay on it with all the fresh foods consistently i'm sure you'll have great results.

i like that you included your resveratrol consumption too. :) don't forget the r.

lastly, i'm a firm beliver in creatine pre and post.

TaiBoxa
03-30-2007, 11:22 PM
you stole my ****ign words AGAIN... dork!

but all the power bars and kiwis are making me hugry.... ;)

psh ur just jealous of my quads

lilpinki
03-30-2007, 11:25 PM
psh ur just jealous of my quads

oh don't even start with me!!

*ugh i cant sleeeeeep*

devire1
03-31-2007, 03:59 AM
lower your polys to about 10g and replace them with sat fats. Too much poly unsat fats can cause the cholesterol to clump together in your arteries, and you need the sat fats for testosterone production.

24/7 Study
03-31-2007, 06:58 AM
couple questions..

are you actually supplementing extra iron in your pre meal?
it seems like the vitamins/some of the minerals are a lot lower then i would expect given that you are taking a multi. is that from strictly whole foods that you got those totals?
i'm assuming you're pro high GI PWO, if so why the green tea pre workout? (assuming it's a fairly high egcg concentration)

also, "muscle tissue is about 60% glutamine" .. i think you have that confused with the muscle's amino pool.
edit: ahh, nevermind. dude above me beat me to it.

looks like a great diet though, if you can stay on it with all the fresh foods consistently i'm sure you'll have great results.

i like that you included your resveratrol consumption too. :) don't forget the r.

lastly, i'm a firm beliver in creatine pre and post.

1. I do supplement with iron, I take Mega Men's multi-vitamin/mineral in the morning after I eat. It has a time-release effect.

2. I have the green tea pre-workout so I can have a little extra energy, but the main reason is because if the catechins in it.

3. I was tired when I wrote that and I hadn't gotten sleep the night before, but anyhow thats what I mean't to say about glutamine. I assume you would also already know what percentage of glutamine in skeletal muscle that gets exhausted through working out, so I won't bother adding on to it.

24/7 Study
03-31-2007, 07:10 AM
In response to the two people saying I don't need the Gatorade, PowerBars, or PowerGels, I already stated that the PowerBars, and gels I have because it is compact and easy to carry around, and I can eat the bars in-between classes, its not like I can take out a lunch bag and start chowing down in the middle of class, lol.

The PowerGels I have for the same reason, they are compact and very easy to carry around. While I am doing my running I can eat it to keep constant supply of energy.

Gatorade is high GI, liquid meal, and simple sugars (dextrose, sucrose), so I take it to create an insulin spike post-workout.

zhixiong
03-31-2007, 08:03 AM
Rare to see garlic in the diet, these days. ;)

I am a garlic capsule user myself. Found out that the ancient Greeks eat garlic as part of their diet.

tweaked17
03-31-2007, 08:09 AM
Rare to see garlic in the diet, these days. ;)

I am a garlic capsule user myself. Found out that the ancient Greeks eat garlic as part of their diet.

pfft - capsules ;)

There's a few of us on here who eat a good deal of garlic. We eat enough to make up for the rest of yas, don't worry.

TaiBoxa
03-31-2007, 09:25 AM
pfft - capsules ;)

There's a few of us on here who eat a good deal of garlic. We eat enough to make up for the rest of yas, don't worry.

pft DICED! i put it on everything... it makes my sweat stink :(

tweaked17
03-31-2007, 09:28 AM
pft DICED! i put it on everything... it makes my sweat stink :(

crush.teh.garlic.

crushed>diced

garlic ftw - it's the duct tape of the nutrition world.

zhixiong
03-31-2007, 11:17 PM
tweaked17, you are correct. :)

I think some of the debatable good effects of Garlic are still being researched. (not sure)

"Greeks used to do sports naked and over there sometimes their temperature is lower than us. Why they could excel physically even with the technology a few hundred years ago.."

Source: Unknown, this was inside my book of notes. I forgot where I found it. It was one of this quotes that interest me to find out about the ancient Greek's diet and garlic was their staple food. :)

no limits
04-01-2007, 12:49 AM
what is the reason for such a high level of garlic in your diet?

grapemaster
04-01-2007, 09:48 AM
pfft - capsules ;)

There's a few of us on here who eat a good deal of garlic. We eat enough to make up for the rest of yas, don't worry.

yep I have a 3 pound tub of garlic cloves in my fridge, I smash it on quite a bit of food or will just sautee it with some rosemary and olive oil and eat it straight up.

24/7 Study
04-01-2007, 09:59 AM
what is the reason for such a high level of garlic in your diet?

There is a phytochemical in garlic known as allicin. The reccomended daily intake for garlic is three cloves a day to get the benefits from allicin. This is the very basics, but I assume, thats all you wanted to know.

tweaked17
04-01-2007, 11:13 AM
There is a phytochemical in garlic known as allicin. The reccomended daily intake for garlic is three cloves a day to get the benefits from allicin. This is the very basics, but I assume, thats all you wanted to know.

it's more than that, allicin's most notable effects have to do with antimicrobial properties and immune-system boosting, but the diallyl sulfide in garlic helps increase testosterone levels, and protects your liver.

among other things, garlic (and onions) help lower your cholesterol levels and blood pressure.