We have stupidly expensive baby food "rice flakes" which are nearly the same as cream of rice (3-4Eur/350g). The granulated versions are thicker and cook to a consistency of oats (2Eur/500g).
Grits are available in wheat and corn version. Got raised with that stuff. I looked around in the grocery store and we have rice flour, which is equally expensive but not really the same thing as cream of rice.
When it comes to fat loss do you prefer a consistent diet approach (just for example- 250g pro, 300g carb, 40g fat) every day until progress stops and adjusting, or carb cycling?
"Who really likes or enjoys high rep leg days? If you are dreading it, that's normal. But if you don't do it because you dread it, then you are being a pussy" - Vinny G
"I think I must be overtraining"... no, you're just a pussy - Machine
"My instinct is to win; eliminate my competition, destroy my enemy, and move on without any hesitation at all" - Arnold
Grits are available in wheat and corn version. Got raised with that stuff. I looked around in the grocery store and we have rice flour, which is equally expensive but not really the same thing as cream of rice.
Interesting. My German clients came and stayed with me for a week last week and told me similar stuff with certain foods.
When it comes to fat loss do you prefer a consistent diet approach (just for example- 250g pro, 300g carb, 40g fat) every day until progress stops and adjusting, or carb cycling?
Oh yes but I would start with less carbs and more fats. I have become a higher fat person and it works much better for me. I am prepping myself now for a photo shoot for Universal and have not changed my diet once for 11 weeks with steady weight loss. The only think I have changed is cardio and how my refeeds go. (high carbs days vs single large carb and fat meal once per week)
DIET UPDATE: This is the same diet I have been following for the last 10 weeks without A SINGLE CHANGE to base plan (have changed refeed methods. I started at 254 lbs 10 weeks ago and currently 231 as of this morning. That is averaging 2.2 lbs per 7 days. Cardio I am doing 30 mins sessions 6x per week of moderate pace steady state. I refeed ONCE per week where I will eat 100g carbs in first 4 meals of the day. Compromised of cream of rice, white bagels, and jasmine white rice. I do have Ulcerative colitis so what I can eat is VERY limited. The only spices and condiments I can use without issues are mustard, mild salsa (small amount), salt, and curry powder. I have about 9 more lbs to go to be shredded! I will keep everyone posted.
TRAINING DAYS (6x per week) NO carbs on OFF DAYS-
WAKE- 630am- -8 oz water + 1 tbs Apple Cider Vinegar with a mother
845am- Pre workout (30mins prior)
half scoop Fury Apple
915am- Pre/Intra workout (I drink as I am walking in the door and finish within 10 mins of workout)
1 scoop Universal Atomic 7 Grape
1 scoop Carbo plus
1045am- (give or take 15mins)
3 scoops Universal vanilla iso-whey
3g Creatine monohydrate
1x Animal Omega pak
-DRIVE HOME- 15mins-
45g Cream of rice (36g carbs)
1/2 cup Mixed berries (10g carbs)
Cinnamon
1pm-
6.5 oz Chicken breast
1.5 tsp macadamia oil
Med salad (Romaine lettuce, half carrot shredded, half med tomato, 4 slices cumcumber.
2 tbs aged balsamic Vinegar (20 cals)
3pm-
7.5 oz 90% lean ground beef
50g Sauerkraut
5pm- -8 oz water + 1 tbs Apple Cider Vinegar with a mother
6pm-
6.5 oz Chicken breast
1.5 tsp macadamia oil
Med salad (Romaine lettuce, half carrot shredded, half med tomato, 4 slices cumcumber.
2 tbs aged balsamic Vinegar (20 cals)
9pm-
8 oz Atlantic salmon
100g Zucchini
10pm- -8 oz water + 1 tbs Apple Cider Vinegar with a mother
Before Bed- 3 pill Universal ZMA
Whats the ACV for? Also, since you finish your bcaas and carboplus 10 mins into the workout, do you have extra water to drink after that?
Whats the ACV for? Also, since you finish your bcaas and carboplus 10 mins into the workout, do you have extra water to drink after that?
ACV= Apple cider Vinegar with a mother (pulp). Helps promote digestion by creating balanced PH in your stomach. More often than not the amount of alkaline foods we eat in a bodybuilding diet are low. The stomach acid becomes to acidic which disrupts the natural digestive bacteria in the stomach. Causing gas, bloating, and in some cases constipation. ACV being very alkaline helps balance that out thus promoting digestion. Probably one of the best things I have ever brought into my diet. I have no gas, no bloating, and are moving my bowels 2x per day during a dieting phase which is unheard of for me.
Oh yes but I would start with less carbs and more fats. I have become a higher fat person and it works much better for me. I am prepping myself now for a photo shoot for Universal and have not changed my diet once for 11 weeks with steady weight loss. The only think I have changed is cardio and how my refeeds go. (high carbs days vs single large carb and fat meal once per week)
What's a good "rule of thumb" on daily fat intake for someone over 50? Currently, running 75 - 90 grams and working toward adding mass. Looking to bring my carb intake down from 250 - 350 grams.
Last edited by TexasJim; 10-20-17 at 11:16 am.
Reason: misspelling
What's a good "rule of thumb" on daily fat intake for someone over 50? Currently, running 75 - 90 grams and working toward adding mass. Looking to bring my carb intake down from 250 - 350 grams.
Well it is all really dependent on what you have been doing and of course your total carb/calorie intake. Generally I do .5g fat per lbs of body weight. So I am 250 on average in the off season (not sloppy) and will do 125g fat per day total. Carbs around 250g
Well it is all really dependent on what you have been doing and of course your total carb/calorie intake. Generally I do .5g fat per lbs of body weight. So I am 250 on average in the off season (not sloppy) and will do 125g fat per day total. Carbs around 250g
WOuld you add to both fats and carbs if not gaining from those amounts (and getting in adequate protein already)?
WOuld you add to both fats and carbs if not gaining from those amounts (and getting in adequate protein already)?
I would for sure add more carbs to my current plan if I was not gaining and I HAD an appetite. If I do NOT have an appetite I would do two things. Change the carbs to more simple sources but keep the amount per day the same ( bagels. white rice, English muffins (things that are generally easy to eat) and would add more fats. Maybe go up 300 cals in fats per day. Then reassess in 7 days.
I would for sure add more carbs to my current plan if I was not gaining and I HAD an appetite. If I do NOT have an appetite I would do two things. Change the carbs to more simple sources but keep the amount per day the same ( bagels. white rice, English muffins (things that are generally easy to eat) and would add more fats. Maybe go up 300 cals in fats per day. Then reassess in 7 days.
I am still using a meal plan designed by you when we worked together back in August 2016. The only adjustments I made were adding carbs to my intra and post workout meals. I have been gaining 1 to 3 pounds per month and my strength is increasing. My appetite is never an issue. My plan is to change nothing at the moment. As always, your insight is greatly appreciated.
I am still using a meal plan designed by you when we worked together back in August 2016. The only adjustments I made were adding carbs to my intra and post workout meals. I have been gaining 1 to 3 pounds per month and my strength is increasing. My appetite is never an issue. My plan is to change nothing at the moment. As always, your insight is greatly appreciated.
Well that sounds good and if you are getting stronger along with that weight again and YOU ARE NOT getting noticeably softer then you rate is good. 1-2 lbs per month probably better.
I would for sure add more carbs to my current plan if I was not gaining and I HAD an appetite. If I do NOT have an appetite I would do two things. Change the carbs to more simple sources but keep the amount per day the same ( bagels. white rice, English muffins (things that are generally easy to eat) and would add more fats. Maybe go up 300 cals in fats per day. Then reassess in 7 days.
Thanks chris. I'm curious, with your UC do you have to take any extra vitamins or minerals (above and beyond whats in pak)?
Thanks chris. I'm curious, with your UC do you have to take any extra vitamins or minerals (above and beyond whats in pak)?
My UC now is 100% under control. I think I may have had 2 minor flare ups in the last 12 months. As long as I stay away from heavy stimulants, stay on strict diet, and manage stress I am 100% fine. If I have a day that is stressful and or say jacked myself up with stims I fall apart in hours. I do not take any extra vitamins no. I actually do not even take a pak. I do Fish oil, vitamin C, Ubiquinol, and B-complex.
Originally Posted by ThatGuy
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