I see! Def no supps while breast feeding. FOOD! Plan for that food prep but even then calories actually have to be very low for production to decrease. I diet woman while breast feeding with no issue. If cals are 1700 or more she should be fine.
Ok good to know. She's aiming around 1800-2000 so she should be alright.
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
what phase are you in right now brother? getting ready for anything or still trying to get fully healthy?
I am in got married mode! HAAH! No, still training and slowly progressing but nothing out of this world. Just taking time and being patient with my knee. It is crazy for this thing has been injured almost a year! 4 different docs have no idea. Just doing my rehab work for my leg and focusing on my back and arms.
I recently bought a vegetable steamer. Should I be concerned about any kind of micro nutrient losses when steaming, mainly potassium?
Thanks bud!
No you should not. Just do not over cook them. Plus the loss of nutrients is mainly with boiling with water soluble vitamin loss. Steaming is good to go!
I am in got married mode! HAAH! No, still training and slowly progressing but nothing out of this world. Just taking time and being patient with my knee. It is crazy for this thing has been injured almost a year! 4 different docs have no idea. Just doing my rehab work for my leg and focusing on my back and arms.
i hear that brother - we just set our date, oct 26, 2018 - never knew how much stress something 15 months away could cause!
What´s your take on weighing meats raw vs. cooked?
I have my theory but I would like to hear yours.
Which one is the more precise way to go?
I have the best answer for this. It is not about being precise it is about being consistent. I have had clients in preps measuring things in correctly and realize it 4 weeks out. At that point, it does not matter any more since I was basing changes off what they WERE doing. Going back making the correction at that point is almost taking a step backward. Plus it is splitting hairs at that point in regards to accuracy. I personally think measuring everything raw is a waste of time. I cook a large amount of chicken, rice, sirloin, potatoes, and throw together meals night before with ease. Measuring everything raw is more time consuming and for not any real increased benefit. Everyone in Europe is used to that actually. Here in the states most everyone measures it cooked. The issue becomes when you over cook ground beef or make oven fried potatoes since their is a significant amount of water loss in that cooking process.
ANy idea how much potassium you get daily? DO you think you meet or exceed the 4700mg rda? DO you recommend more than that for most?
In your latest video you mentioned you dont use intra workout drinks anymore. Do they just not digest for you while you workout (even just aminos)?
I am really not sure how much potassium I get in per day but I do eat a lot of tomatoes, dark leafy greens, avocado, and almonds per day. I would assume close to 4g per day. I never ever have cramping issues.
What I used to do for intra I directly pre workout now. I find it works better if I drink it right before I go. As in on the way to the gym or withing the first few sets.
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
You guys do not have cream of rice????????????? Rice flakes though?
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).