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  1. #1
    Pizzabrah YeomenKek's Avatar
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    [NFSC] YeomenKek's ADF + IIFYM + Broscience Bulk/Experiment

    Hey guys, this is my entry to the NFSC. I was gonna start a log anyway because I'm quite interested to see how this style of bulking works out.

    Introduction:


    I'll introduce myself quickly so you have an idea of who I am and where I'm coming from. November 2009 was the date I looked at myself in the mirror and decided to do something about it. I made my own structure Ketogenic diet which saw results from being in a deficit for the most part of the week. I was happy with results, but eating the same foods day in and day out led me to binge on the weekends. I plateaued for months with this pattern of eating - huge weekly deficit destroyed by 1 day of binging. Fast forward a couple of months and I discovered intermittent fasting. Gave it a trial and haven't looked back since - but I was still stuck in the trap of eating the same structured diet every day, leading me to binge on the weekend.

    It was only until I spent my free time researching and learning more about nutrition until I learned the fundamentals of weight loss - it wasn't about food choices & meal frequency, but more your balanced calorie & macronutrient intake. I learned to fit foods I liked into my macros, and not binge on the weekend as a result. Realising you can eat whatever foods you want and still make progress was like seeing the matrix. I feel sorry for those that cannot keep a healthy relationship with food while pursuing their body composition goals.

    The Protocol:


    I originally got the idea from the LeanGains approach of bulking - which is a 20% calorie surplus on workout days, and a 20% deficit on off-days. The end result is a small weekly surplus that - and this is the theory - will mostly be attributed to lean mass due to nutrient timing & partitioning.

    My bulk will be based loosely around this idea of eating more on workout days and less on off-days - except I won't be eating at all on off-days. My reasons for this are;
    -I'm interested to see how this theory of nutrient partitioning works out - if a weekly surplus split between equal meals every day is the same as an equal weekly surplus only consumed post-workout on workout days
    -I have a huge appetite, and a 10% surplus every day (~2600 kcal) just doesn't feel like a lot of food to me - I may as well be cutting. I'd rather just not eat on 2 days out of the week so I can feel like a pig on the others

    The Routine:


    Being a large fan of low-volume, high intensity lower/upper splits, I'll be following Layne Norton's Power/Hypertrophy routine. I won't be following the exact example he gives, but I'm sure that wasn't his intention anyway. The principals will be the same.

    Note: I may change the 5 set structure to 3 sets. I know Layne suggests 5 sets on a bulk because recovery is better, but I've never been a fan of anything over 4 sets as I tend to burn out very quickly and would rather keep volume low & intensity it's highest. I'll try 5 sets for the first 2 weeks and see how I do.

    Monday: Upper Power
    3' Flat DBP - 5 x 4-6
    3' BB Rows - 5 x 4-6
    3' DBP - 5 x 4-6
    3' BB Shrugs - 5 x 4-6

    I haven't Flat BB Pressed/BB Pressed for about 16 months and don't plan to start it again. I much prefer dumbbells for my chest movements because I do not always have someone to spot me - would much rather keep measuring progress with DBs so I can always have intensity at it's highest.

    Tuesday: Lower Power
    3' Back Squat - 5 x 4-6
    3' Romanian Deadlift - 5 x 4-6
    2' Seated Calf Raise - 5 x 6-8

    Weds: Off

    Thurs: Hypertrophy Chest/Arms
    2' Flat DBP - 3 x 8-12
    2' BB Close-Grip Bench - 3 x 8-12
    2' Incline DBP - 2 x 8-12
    A1 2' Preacher Curls - 3 x 8-12
    A2 2' Standing French Press - 3 x 8-12
    B1 2' Tricep Push-downs - 3 x 8-12
    B2 2' DB Hammer Curls - 3 x 8-12
    Flat DB Flyes - 3 x 8-12
    C1 2' Standing BB Curls - 3 x 8-12
    C2 2' Body-weight Dips - 3 x Failure

    Fri: Hypertrophy Shoulders/Back/Traps
    A1 2' DBP - 3 x 8-12
    A2 2' Lateral Raises - 3 x 8-12
    B1 2' One-arm DB Row - 3 x 8-12
    B2 2' Arnold Press - 3 x 8-12
    C1 2' Lat PD (Wide-grip) - 2 x 8-12
    C2 2' DB Shrugs - 2 x 10-12
    D1 2' Lat PD (Close-grip, supinated) - 2 x 8-12
    D2 2' DB Upright Row - 2 x 10-15
    T-Bar Row - 2 x Failure

    Sat: Hypertrophy Legs/Calves
    A1 Leg Press - 5 x 8-12
    A2 Standing Calf Raise (fuuu) - 5 x 8-12
    B1 Leg Extensions - 5 x 8-12
    B2 Seated Leg Curls - 5 x 8-12
    B3 Seated Calf Raise - 4 x 8-12

    Sun: Off

    The Diet:



    Calories:
    My maintenance at the moment currently sits at around 2400 kcal/day which is 16,800/week. I plan on bulking at a 10% weekly surplus, so that puts me at 18,480 kcal for the week.

    My calorie intake will be 0 on off days, so the weekly surplus must be split over 5 days. This equals about ~3700 kcal on lifting days, all post-workout.

    To clarify:

    Monday: 3700 kcal
    Tuesday: 3700 kcal
    Wednesday: 0 kcal
    Thursday: 3700 kcal
    Friday: 3700 kcal
    Saturday: 3700 kcal
    Sunday: 0 kcal

    Weekly kcal: ~18,500

    Macronutrients:
    My diet will not be structured and will differ everyday. I make one each day depending on what I feel like. My bulk will be the same but with a few basic rules;
    -1.5g protein per lb of LBM
    -0.45g fat per lb of BW
    -The rest of the my calories will be filled almost entirely with carbohydrates for increased energy & insulin

    The Experiment(s):


    IIFYM:
    Obviously what's going to be tested here if how lean my gains are while consuming 'dirty' foods. I'll regularly be eating cereal, ice cream, bacon, etc. - generally evil foods according to the most bro of broscientists.

    My hypothesis:
    Fat gain will be minimal, if at all, due to the small weekly surplus. The large quantity of calories in a small window on workout days should not attribute to any more fat gain than if I split them over the week. Food choices will not reflect body composition positively or negatively, as long as the macronutrient and calories are kept the same.

    Broscience:
    I am going to delve into the realm of broscience for this bulk. My workouts are going to be performed completely fasted with no calorie intake pre-workout. That means Tues/Fri/Sat I'll be training at around 20-22 hours fasted, and Mon/Thurs around 44-46 hours fasted.

    I'm taking advantage of this and putting the elusive post-workout insulin spike to test. From what I've taken from broscientists on this forum and others, I should;
    -Consume 15g (no idea where the number came from) high-GI carbohydrates immediately post-workout followed by 50g whey protein 15 minutes whilst insulin is 'spiked'
    -Following this, do not eat for 60 minutes so the whey protein can be absorbed
    Luckily I already have my bropplement waxy-maize starch which I bought (embarrassingly) a long time ago when I was a less-aware self.

    My hypothesis:
    Blood sugar will rise after consumption of high-GI carbohydrates following a 22/44+ hour fast, but not at the rate or intensity that broscientists seem to think. The practice of this will have minimal affect on resulting body composition. Fasted training at 44 hours may result in muscle loss if I allow my heart rate to get too high, but the anabolic rebound should compensate for this.

    Note: I am not a fking scientist. Do not take these 'experiments' seriously, it's just some sh*t to mess around with to make the log more interesting. Batman is a scientist.

    Supplements:


    Whey Protein
    SciVation Whey will be consumed post-workout. I'm only finishing the tub for this, then I'll just buy some random bad-tasting cheap-ass whey because I'm unemployed and broke

    Creatine
    2g/day whenever. Probably before bed.

    1,3-dimethylamylamine
    Ah, yes. I got my geranamine from the US last week and have already sampled it - crazy stuff. I'll be taking this pre-workout for an energy boost without breaking my fast. I'm sure I'll comment on this quite a lot throughout the log, I've already had some notable affects from it. I found 30-35mg 30 min pre-workout caused me to set PRs on all my first exercises, but caused an ungodly crash halfway through the rest and I lost strength on the rest of my lifts (I just wanted to sleep). I found if I take another 5-10mg immediately pre-workout, it keeps the 'high' for my entire workout and I don't experience the crash until the drive home.

    Pics:



    This is the picture I will be submitting as the 'start' pic for the NFSC:


    This is a pic for my own log of progress:


    Goals:
    -Get some fking legs happening
    -Increase overall size with emphasis on pecs, triceps & lats - I feel these are lagging the most
    -Fix my asymmetry

    Stats:


    Weight: 69kg (152 lb)
    Body Fat % (mirror estimate): I'd say an optimistic 13-14%. These pics were taken the day after my refeed so I'm looking a bit softer than usual.

    That's all for now. I'll be starting tomorrow since Alan is being a bully and rushing everyone.

    Edit: Personal note before I forget. Used digital cam on my desk sitting on green water bottle @ 12pm with windows covered and light on. Auto-color used in photoshop on both pics to disguise my paleness.
    Last edited by YeomenKek; 04-11-2011 at 04:40 PM.
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  2. #2
    Registered User mannydawg's Avatar
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    1st. lol good luck


    So you adding in two +24 Hour Fasts?
    Last edited by mannydawg; 04-09-2011 at 11:42 PM.
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  3. #3
    Registered User riaden's Avatar
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    so 2 days with no eating?
    Owe my life to D thanks mate!
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  4. #4
    Pizzabrah YeomenKek's Avatar
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    Originally Posted by mannydawg View Post
    1st. lol good luck


    So you adding in two +24 Hour Fasts?
    Originally Posted by riaden View Post
    so 2 days with no eating?
    Originally Posted by YeomenKek View Post
    To clarify:

    Monday: 3700 kcal
    Tuesday: 3700 kcal
    Wednesday: 0 kcal
    Thursday: 3700 kcal
    Friday: 3700 kcal
    Saturday: 3700 kcal
    Sunday: 0 kcal

    Weekly kcal: ~18,500
    The message you have entered is too short. Please lengthen your message to at least 3 characters.
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  5. #5
    Registered User zstanton's Avatar
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    totally in on this dude good luck
    [If It Fits Your Macros Crew] - U mad?

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    http://forum.bodybuilding.com/showthread.php?t=133483033
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    Approaching Infinity Shazriki's Avatar
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    In as well. Let's rip it up! Also I demand regular pictures of your rice and egg mastery.
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  7. #7
    dem bad jeans t1ger's Avatar
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    In.

    This log will be interesting to follow.
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  8. #8
    its not just water weight Webber91's Avatar
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    In. This is insane.

    Shoot me a PM if you want some help growing dem legs
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  9. #9
    Raw Nats 2014 comeatmebro DDon1996's Avatar
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    Can't wait to see how this diet (now that I actually understand it and don't jump to conclusions ) works out. In!
    Log: http://forum.bodybuilding.com/showthread.php?t=159714881&p=1213186101

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    1100 total wuwu joelash302's Avatar
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    I think you're going to have trouble following your back after your bi's that hard. Other than that, this will be interesting.
    *Unaesthetic Crew* Disregard V-Taper, Acquire PRs.

    My 5/3/1 log - http://forum.bodybuilding.com/showthread.php?t=142349681
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    Registered User zstanton's Avatar
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    Originally Posted by joelash302 View Post
    I think you're going to have trouble following your back after your bi's that hard. Other than that, this will be interesting.
    lol its actually not THAT bad, on friday i worked out after a 40 hour fast, and the main reason i had trouble was that I was tired, and I ran before lifting

    i wanna see what two in one week does for him...
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    Registered User CharlieBango's Avatar
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    In.

    Good luck, man. The results should be interesting.
    http://forum.bodybuilding.com/showthread.php?t=133486203
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    Sriracha Megadoser SideSteal's Avatar
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    Good luck!

    EDIT: Reps on recharge-- I think it's great that you're trying something rather awkward like this. It will be fun to read about the results.
    Last edited by SideSteal; 04-10-2011 at 09:54 PM.
    Training log: http://forum.bodybuilding.com/showthread.php?t=160275721&pagenumber=
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    Rice and egg mastery, please elaborate on this, maybe a pic or two as well?
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    Pizzabrah YeomenKek's Avatar
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    Originally Posted by zstanton View Post
    totally in on this dude good luck
    Originally Posted by t1ger View Post
    In.

    This log will be interesting to follow.
    Originally Posted by DDon1996 View Post
    Can't wait to see how this diet (now that I actually understand it and don't jump to conclusions ) works out. In!
    Originally Posted by CharlieBango View Post
    In.

    Good luck, man. The results should be interesting.
    Originally Posted by SideSteal View Post
    Good luck!

    EDIT: Reps on recharge-- I think it's great that you're trying something rather awkward like this. It will be fun to read about the results.
    Cheers guys! I'm relieved I posted this in the nutrition section logs. I've made logs before in the regular section and got ripped apart for only eating 3 meals a day lmfao.

    Originally Posted by Webber91 View Post
    In. This is insane.

    Shoot me a PM if you want some help growing dem legs
    Thanks dude, will do if I have trouble. This is the first time I've trained my legs in a surplus for more than 4 weeks so I hopefully don't stall just yet - LOL.

    Originally Posted by joelash302 View Post
    I think you're going to have trouble following your back after your bi's that hard. Other than that, this will be interesting.
    I agree the arm volume is huge, luckily there's not so many big 'pull' movements for the back day like seated rows or something. I'm more concerned about how the work I do on my triceps affect my shoulder press the following day. Hopefully I'll get used to it after a week or two.

    Originally Posted by Shazriki View Post
    In as well. Let's rip it up! Also I demand regular pictures of your rice and egg mastery.
    Originally Posted by drkvltprls View Post
    Rice and egg mastery, please elaborate on this, maybe a pic or two as well?
    LOL yes eggs and rice are a rather large staple in my diet. In fact, tonight I'm having... rice and eggs!

    I quite enjoy taking pictures of my food so I'll be doing that regularly. I'll just be posting them in the MEN thread and putting the link here to save people from overtraining their scroll fingers.
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    Approaching Infinity Shazriki's Avatar
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    Out of curiosity how much uncooked rice do you usually boil when you cook? Your amounts look like what would be required to fill me up (I'm also a pretty gluttonous eater, it kind of sucks).
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    Pizzabrah YeomenKek's Avatar
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    ^ Prepare yourself for a large post my friend. I do battle with raw rice, cooked rice and my rice cooker every day.

    Unfortunately with basmati, they don't the uncooked calories on the nutritional label - only the cooked. This means it's quite literally a gamble every time >.>

    But being a WoW player myself, I did some theory crafting. Here's what I calculated;

    According to the label:
    1 serving = 150g cooked
    20 servings per 1kg packet
    1000g raw rice = 3000g cooked rice
    x / 3 = y
    x = cooked rice
    y = raw rice

    1 cup raw rice = 1.5 cup water
    1 cup = 250mL
    250mL raw rice = 375mL water
    z * 1.5 = v
    z = mL of raw rice
    v = mL of water required to cook it

    Of course I actually went ahead and put my formulae to practice, and failed miserably - lmao. I found out 135g raw basmati = 300g cooked basmati exactly when put in the rice cooker with exactly the x1.5 milliliters that the raw basmati takes up.

    So naturally you'd think 270g raw would = 600g basmati - but alas, it does not. Comes out to something larger which is annoying as hell when you've only put 600g in your diet for the day and there's 18g left... sitting there... taunting you.

    SO TO CONCLUDE
    -Measure 135g raw basmati
    -Whatever mL the rice takes up, put in x1.5 the water
    -Enjoy 300g cooked basmati

    That's this much - http://img132.imageshack.us/img132/6900/img0341ao.jpg

    I put in 405g once with the same rule for water and it came out to 1020g cooked. I just have nfi what's going on with rice, has a mind of it's own.

    1020g looked like this - http://img585.imageshack.us/img585/3450/img0329h.jpg

    Now that I have more calories to mess around with, I'm having medium grain brown rice, the nutritional info is listed for UNCOOKED portions. But, yeah, a lot more calories dense.

    tl;dr
    PHUCK rice
    fluglotse
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  18. #18
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    So apparently rice adheres to some non-linear equation for working out how much mass the weight of water adds to rice once absorbed. Maybe the discrepancy is coming from water vapour lost while cooking?

    Yes I'm bored at work thanks for asking.
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    ^ LMAO didn't know until now. Your theory sounds about right, though!

    Just got back from upper power workout. I'm gonna eat everything shortly then post the update.
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    Day 1 - 11th April '11

    Day 1


    Beauty, day 1 of bulk complete. Everything went as planned, fasted from 8pm last night up until post-workout @ around 8:30pm. Today was upper power. I didn't attempt to break any new PRs tonight, I'm just using this first week to find my current max's and get a feel for the routine (haven't worked with 5 set volume, ever).

    Routine


    (C = Complete, F = Failure, A = Assisted)
    Attn Americans: My lifts are going to be in kilos because I am far too lazy to conver to lbs, sorry! If you're especially interested, multiply the weight in kg by 2.2 and it will give you the approx weight in lbs.

    Flat DB Press - (35kg) 7 (6C1A), 4 (4C1F), (32.5kg) 5, 4, 6
    Got a second wind last set and pushed out 6 with relative ease.
    Barbell Row - (60kg) 6, 6, 6, 6, (70kg) 5
    Moving this up to 65kg next week, my form was quite sloppy for the 70kg
    DBP - (30kg) 5 (4C1A), (28kg) 5, 5, 5, 4
    Machine Shrugs - 5 x 15
    I don't know the weight or what the machine was called, but the rack was taken for heavy shrugs and I didn't wanna be that guy who hogs it for 5 sets while there were people waiting to do squats. We only have one rack at my gym.

    Afterthoughts:
    I'm very happy with today. Me and my partner are liking this new routine a lot already as it's both pretty new to us. We're looking forward to helping each other max out every week

    Supplementation:


    Methylhexanine
    ^ Easier to fkn type than 1,3-dimeifheiu8yh489yh but anyways I upped my dosage to 6 mini-scoops (about 50mg) 30 minutes preworkout. I did not experience ANYTHING - no buzz, no particular surplus of energy and no crash. I did feel really, really happy my entire workout though, but I'm not sure if that can be attributed as an effect or a placebo.

    A question to other users of dimethyl - how much are you taking? Do you take it for anything other than working out? Have you experienced 'withdrawal' symptoms?

    I ask because all this weekend I had severe migraines despite feeling healthy in all other aspects which is extremely odd for me. I took lots of pain killers which subsided the problem for 3 quarters of an hour or so before they came back. I read on a few forums of some reported withdrawal symptoms from methylhexanine which included severe headaches - but I fear I'm applying causation without valid reasoning.

    Any insight would be appreciated.

    Creatine
    Took 2g with my methylhexanine 30 min pre-workout.

    Multi-vitamin
    Taken with the aforementioned pre-workout mixture. I'm simply adding this because I found them in my pantry, and I'm on a budget for food at the moment which is making it difficult to buy meats as a primary protein source as well as vegetables.

    Waxy Maize Starch
    15g taken immediately post-workout as part of my broscience experiment.

    SciVation Whey (chocolate)
    30g taken 15 minutes after my waxy maize

    Diet





    And pictures are here for anyone interested - http://forum.bodybuilding.com/showth...661505303#8071
    fluglotse
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  21. #21
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    I can't believe you went through all that when all you had to do is realize that differences in the moister content of cooked rice are inevitable. Thats why measuring it raw is always the way to go with any food that starts out dry.
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    Originally Posted by YeomenKek View Post

    Day 1


    Beauty, day 1 of bulk complete. Everything went as planned, fasted from 8pm last night up until post-workout @ around 8:30pm. Today was upper power. I didn't attempt to break any new PRs tonight, I'm just using this first week to find my current max's and get a feel for the routine (haven't worked with 5 set volume, ever).

    Routine


    (C = Complete, F = Failure, A = Assisted)
    Attn Americans: My lifts are going to be in kilos because I am far too lazy to conver to lbs, sorry! If you're especially interested, multiply the weight in kg by 2.2 and it will give you the approx weight in lbs.

    Flat DB Press - (35kg) 7 (6C1A), 4 (4C1F), (32.5kg) 5, 4, 6
    Got a second wind last set and pushed out 6 with relative ease.
    Barbell Row - (60kg) 6, 6, 6, 6, (70kg) 5
    Moving this up to 65kg next week, my form was quite sloppy for the 70kg
    DBP - (30kg) 5 (4C1A), (28kg) 5, 5, 5, 4
    Machine Shrugs - 5 x 15
    I don't know the weight or what the machine was called, but the rack was taken for heavy shrugs and I didn't wanna be that guy who hogs it for 5 sets while there were people waiting to do squats. We only have one rack at my gym.
    with your barbell rows are you counting the bar weight or you doing 30kg on each side?
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  23. #23
    Pizzabrah YeomenKek's Avatar
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    Originally Posted by mannydawg View Post
    I can't believe you went through all that when all you had to do is realize that differences in the moister content of cooked rice are inevitable. Thats why measuring it raw is always the way to go with any food that starts out dry.
    I realise that now which is why I fking hate it when rice companies used cooked portions as their serving sizes for the nutrition label - it makes no sense.
    fluglotse
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  24. #24
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    Originally Posted by brendbro View Post
    with your barbell rows are you counting the bar weight or you doing 30kg on each side?
    That's bar included brah

    My lifts are not at all impressive, lmao. My workout buddy who has been coming for about 10 weeks now already BB rows the same as me.
    fluglotse
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    Originally Posted by YeomenKek View Post
    I realise that now which is why I fking hate it when rice companies used cooked portions as their serving sizes for the nutrition label - it makes no sense.
    but dry rice is dry rice regardless of what the package says. Its like dry oatmeal regardless of where you buy it or how its packaged its still just oatmeal with the same nutrition information.
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    Originally Posted by mannydawg View Post
    but dry rice is dry rice regardless of what the package says. Its like dry oatmeal regardless of where you buy it or how its packaged its still just oatmeal with the same nutrition information.
    But there was no nutritional information for the uncooked rice! I understand one brand of uncooked is very similar if not the same as another but they all have the nutritional info based on cooked servings, which is different every time.
    fluglotse
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    Originally Posted by YeomenKek View Post
    But there was no nutritional information for the uncooked rice! I understand one brand of uncooked is very similar if not the same as another but they all have the nutritional info based on cooked servings, which is different every time.
    do you still not get my point? if a package of dry basmati rice says that this much cooked is (enter nutrition info) and I go online and find out that 100g of dry basmati rice is (enter nutrition info) then it make no difference what the package says it is cooked because i already know what in that amount before cooking it.
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    Originally Posted by mannydawg View Post
    do you still not get my point? if a package of dry basmati rice says that this much cooked is (enter nutrition info) and I go online and find out that 100g of dry basmati rice is (enter nutrition info) then it make no difference what the package says it is cooked because i already know what in that amount before cooking it.
    I understand what you're saying, but the bolded part is the problem - I can't find any nutritional info on uncooked basmati!

    If I could, I'd just use that to measure everything, throw in 100g uncooked and be on my way not giving a single phuck what it turns out to be cooked - but I could not find any nutritional info on uncooked basmati.
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    Subbed!! IIFYM hell yeah!

    0 cals on off days...wow, will follow to see results!
    "Training is 100 percent, Nutrition is 100 percent, and Mental approach is 100 percent. It is like a tripod, you take one of the legs away and they all fall down. " - Dorian Yates

    "You will not be impatient; the grind is where character is made. Focus on what you have to do TODAY to make tomorrow better. This is a lifelong project." - Jim Wendler

    TATW
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    Originally Posted by YeomenKek View Post
    I understand what you're saying, but the bolded part is the problem - I can't find any nutritional info on uncooked basmati!

    If I could, I'd just use that to measure everything, throw in 100g uncooked and be on my way not giving a single phuck what it turns out to be cooked - but I could not find any nutritional info on uncooked basmati.
    oh i see, I would think that it has the same nutrition content as white rice.
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