the lean muscle gain struggle

[DylWilmot]

So im trying to add lean muscle mass I don't want to bulk too much as I wanna keep bf low. Banana bread I buy does not come with a nutritional label and I want to know if it is okay to eat regularly say once a day for someone looking to add LEAN muscle mass. If anyone knows nurtitional benefits of banana bread please share

[Khazima]

It's total calories that count, specific foods aren't going to make a world of difference given your calories are roughly where you need them to be. If you track your macros on an app just look up banana bread and weigh it.

[Buster Brown]

Food choices are important as well as keeping track of macros. I would try to stay away from foods that are high glycemic and cause an insulin spike which in turn slows down your metabolism and makes (me anyway) even hungrier. Try to save the banana bread ( or whatever your weakness) to a weekend cheat meal. Most bread unless it's Ezekiel bread or true whole wheat is a no no. Most macronutrient charts list what glycemic category it falls under .

[Khazima]

Food choices are important as well as keeping track of macros. I would try to stay away from foods that are high glycemic and cause an insulin spike which in turn slows down your metabolism and makes (me anyway) even hungrier. Try to save the banana bread ( or whatever your weakness) to a weekend cheat meal. Most bread unless it's Ezekiel bread or true whole wheat is a no no. Most macronutrient charts list what glycemic category it falls under .

Glycemic index is irrelevant unless you're a diabetic, there's too many variables in what you've eaten to blunt the spike and massive differences in individual biochemistry.

Insulin…an Undeserved Bad Reputation » Weightology Weekly

Taking Another Look At Glycemic Index - Competitor.com

[Buster Brown]

Glycemic index is irrelevant unless you're a diabetic, there's too many variables in what you've eaten to blunt the spike and massive differences in individual biochemistry. Insulin…an Undeserved Bad Reputation » Weightology Weekly Taking Another Look At Glycemic Index - Competitor.com

Bullshit........ It does matter. You haven't been around long enough to know it works only what you google. If you eat all high glycemic foods you will be hungrier and have a harder time staying focused on your diet and it does effect your metabolism. This approach IS more effective then a cut that contains carbs with very little consideration to the glycemic index. This is my real world experience.

[Docd187123]

Nutritional content of banana bread will vary with the recipe. I don't even know enough to give you a rough estimate of it's content either. Just look it up on myfitnesspal or google it.

Having said that, if you can fit banana bread into your diet while still meeting your macronutrient and calorie needs then yes it's fine. If you're worried about your health, micronutrient needs, etc then you need to look at your diet as a whole and not individual foods. A specific food, except in very rare circumstances, is not good or bad. A diet is good or bad. Fill your diet with mainly whole and minimally processesed foods and the remaining calories left over can include banana bread or whatever else you enjoy eating.

[Docd187123]

Bullshit........ It does matter. You haven't been around long enough to know it works only what you google. If you eat all high glycemic foods you will be hungrier and have a harder time staying focused on your diet and it does effect your metabolism. This approach IS more effective then a cut that contains carbs with very little consideration to the glycemic index. This is my real world experience.

That is not the case for everybody. For myself and many people I know, eating high GI foods does nothing, positive or negative, for appetite. Many are perfectly capable of eating high GI foods and remain focused on their diets but it depends on the person. Some cannot as you rightly point out but some have absolutely no problem. A gym buddy of mine just registered 8.2% on a bod pod @ 5'10" and 213lbs and he is still eating ice cream, brownies, cookies, regularly. He just watches how much of them he eats and reduces carbs and calories from elsewhere in the diet to compensate.

[Buster Brown]

That is not the case for everybody. For myself and many people I know, eating high GI foods does nothing, positive or negative, for appetite. Many are perfectly capable of eating high GI foods and remain focused on their diets but it depends on the person. Some cannot as you rightly point out but some have absolutely no problem. A gym buddy of mine just registered 8.2% on a bod pod @ 5'10" and 213lbs and he is still eating ice cream, brownies, cookies, regularly. He just watches how much of them he eats and reduces carbs and calories from elsewhere in the diet to compensate.

Would he tell you if he was taking t3? The problem is that we are on a forum and really can't see who we are talking too but do you not agree that people need to be aware of what constitutes a glycemic food? Your friend is certainly not the norm ...... I can do the same when I cycle and run t3 but that isn't teaching someone better eating habits.

[Khazima]

Would he tell you if he was taking t3? The problem is that we are on a forum and really can't see who we are talking too but do you not agree that people need to be aware of what constitutes a glycemic food? Your friend is certainly not the norm ...... I can do the same when I cycle and run t3 but that isn't teaching someone better eating habits.

I just finished dieting while eating whatever I pleased, given I mostly ate lean meats and vegetables to remain satiated I still had ice cream when I wanted, pop tarts, lollies etc. Made 0 difference to my results, my deficit lost the exact amount of weight I expected it to.

Glycemic index can vary massively between two people under the same circumstances and the same foods. It's certainly not something worth basing a diet off.

I do agree that good eating habits are essential for micronutrient requirements and general health though.

[Buster Brown]

I just finished dieting while eating whatever I pleased, given I mostly ate lean meats and vegetables to remain satiated I still had ice cream when I wanted, pop tarts, lollies etc. Made 0 difference to my results, my deficit lost the exact amount of weight I expected it to. Glycemic index can vary massively between two people under the same circumstances and the same foods. It's certainly not something worth basing a diet off. I do agree that good eating habits are essential for micronutrient requirements and general health though.

You also had a little help on your cut which IS a factor in your weight loss. Where we don't know who we are talking to because it's a forum and cant see them don't you think its a better idea to make them aware of what the glycemic index is and let them decide if those food choices work for them. My experience is that it does make a difference. If you can cut on ice cream all the power to u but there are those with limited knowledge of dieting and may not make the best choices .

[Khazima]

You also had a little help on your cut which IS a factor in your weight loss. Where we don't know who we are talking to because it's a forum and cant see them don't you think its a better idea to make them aware of what the glycemic index is and let them decide if those food choices work for them. My experience is that it does make a difference. If you can cut on ice cream all the power to u but there are those with limited knowledge of dieting and may not make the best choices .

I have to agree with that, people should definitely gain as much knowledge as they can about dieting, but basing a diet around glycemic index is guiding them in the wrong direction.

The 'help' i had was factored in to my deficit, and really isn't that helpful, but yes it is a factor.

[Buster Brown]

I have to agree with that, people should definitely gain as much knowledge as they can about dieting, but basing a diet around glycemic index is guiding them in the wrong direction. The 'help' i had was factored in to my deficit, and really isn't that helpful, but yes it is a factor.

But u gained experience from it that is your own real world experience. The GI isn't the holy grail.... Just a piece.

[Docd187123]

Would he tell you if he was taking t3? The problem is that we are on a forum and really can't see who we are talking too but do you not agree that people need to be aware of what constitutes a glycemic food? Your friend is certainly not the norm ...... I can do the same when I cycle and run t3 but that isn't teaching someone better eating habits.

Yes he would. He actually told me he's scared of running T3 lol. I know he runs gear but he came off and PCT'ed about 1.5months ago.

I do agree that good eating habits are important to health, well being, longevity but not so much for body composition. That's why I told him to fill his diet with mainly whole and minimally processed foods in the post before that.

The only people who really should worry about the glycemic index are diabetics. For you (assuming you aren't diabetic) and I and other non-diabetics the GI matters little. We don't eat carbs alone. We eat them with dietary fats, protein, and/or fiber so that digestion time is slowed enough so that even a high GI food will not 'spike' insulin like it would if you ate the carbs in isolation.

[Buster Brown]

Yes he would. He actually told me he's scared of running T3 lol. I know he runs gear but he came off and PCT'ed about 1.5months ago. I do agree that good eating habits are important to health, well being, longevity but not so much for body composition. That's why I told him to fill his diet with mainly whole and minimally processed foods in the post before that. The only people who really should worry about the glycemic index are diabetics. For you (assuming you aren't diabetic) and I and other non-diabetics the GI matters little. We don't eat carbs alone. We eat them with dietary fats, protein, and/or fiber so that digestion time is slowed enough so that even a high GI food will not 'spike' insulin like it would if you ate the carbs in isolation.

Well.... As usual we have roasted this old chestnut quite a bit. I am quite carb sensitive and know what works for me after many years and different style diets. When I use to incorporate a meal within my macros that consisted of red meat, potato and a few well deserved cookies it left me ravenous!!!!!!!! I make my selections based on foods that will allow me to feel satisfied and although they are bland choices they work......but of course there will always be a Saturday night pizza!!!! Lol