Diet advice please !! :)

[cj111]

I agree a pill wont absorb if its the size of some of the pills I've seen in my day, ( Animal Pak rings a bell)
I just don't believe a 5-10% absorption is going to apply to every pill. I supplement vit D in the winter when I don't see sun for weeks,(I live in northern alberta) I take 3000iu a day and have been for years

[kitstreasure]

Wheat-grass and Spirulina/Chlorella/Blue-green algae are all known as "Liquid sunshine" and are very high in bio-available Vit D. That's the route I'd recommend.

I now return you to Twitz's hijacked diet thread.

[cj111]

I'm a big fan of chlorella its just so damn expensive.

[kitstreasure]

have you heard of "Naked" and their "Green machine" juice? That's a fairly inexpensive way to get a good sized dose. It looks like pond scum but tastes like apple/pineapple.

[cj111]

Nope, but maybe PM me some info on it if you don't mind so were not blabbing away in this thread

[Back In Black]

Twitz. As and when you need more EFA's I'd suggest a straight omega 3 only supplement (fish oils). We tend to get more than enough 6&9's from other fat sources in our diets.

[twitz]

uve been running var for 12 weeks?

once ur progress slows on that 60/20/20 twitz if i were u id consider doing some carb cycling as well as fasting.. this will enable u to bring the carb macro up to a more pleasant number/percentage on particular days..

1500 cals is GTG IMO as well! (not that anyone cares but figd id say it cuz thats what i was thinking when i saw yall trying to work it out.. think u arrived at a good number)

We all care! Thats why we post here - for people's advice

I have been skimming your log for a bit and I think once I get stuck I'll be hitting up up with a lot of questions. Hopefully that's ok!

Twitz. As and when you need more EFA's I'd suggest a straight omega 3
only supplement (fish oils). We tend to get more than enough 6&9's from other fat sources in our
diets.

That's good to know. Sometimes I get really sore elbows and wrists when I'm training heavy and the omegas really help! Thanks!

[twitz]

have you heard of "Naked" and their "Green machine" juice? That's a fairly inexpensive way to get a good sized dose. It looks like pond scum but tastes like apple/pineapple.

Hey T - I'll look into everything you said. Will message you in a bit!

[gbrice75]

Just catching up on threads... how's it going Twitz?

[GirlyGymRat]

How did I miss your thread?? Last macro split and total cal look real good.

The TDEE calculations are too high for females IMHO. I always shave at least a couple hundred off for gals cutting.

[twitz]

Just catching up on threads... how's it going Twitz?

Today is the first day! (I just got the diet figured out on Sat & Sun is my treat day). So far so good! LOL... I'm not starving yet so that's a good sign

How did I miss your thread?? Last macro split and total cal look real good.

The TDEE calculations are too high for females IMHO. I always shave at least a couple hundred off for gals cutting.

Good to hear! It feels so good when you have a little reassurance and get put on the right track. Yeah, i think it was a little too high. I haven't been as low as 1500 cals/day in years though. Hope to see some nice changes

One thing I was wondering - Monday is my day off from the weights so I was going to leave out the 1/2 cup rice in pwo meal. Is it OK to just omit that one day a week or should I keep it in?

You guys and gals are all AWESOME

[twitz]

Okay, Twitz, from an HERBALIST's point of view, there are a couple things you could do to improve your cycle. Firstly, I would recommend replacing your Balsamic with fresh lemon juice because fresh lemon juice supports and cleanses the liver. OK, sounds easy enough! I also have liquid milk thistle - what are your thoughts on this? Secondly, I would recommend using milled flax seed as another alternate to the chia seeds. Thirdly, I would recommend finding a liquid food source vitamin that has spirulina/wild blue-green algae in it. [COLOR="#FF0000"]There are only 2 health stores locally, and they do not carry this. Can I order it online? I'm assuming I keep it cold?[/COLOR] The algae is even better for you that wheat grass, and liquid vitamins are just plain absorbed better by the body. (On average you're only going to absorb 5-10% of a pill's contents, while you will absorb 70+% of a liquid.) I would also suggest as a low calorie way of getting in a lot of the nutrients that you need, using whole food juices. (I can send you a bunch of recipes for these.) Before I get flamed for suggesting a "juice", please understand that these have all the fiber of the fruit/veggie you put into them. Also, I would suggest 1000iu Vitamin E Pre W/O, since this will help with recovery. That's easy enough. Do you mind checking into the other vit's I take - in my log. I also take vit c pwo The other recovery tool that I would suggest adding to your diet is a lot of hot peppers. I use hot spice & hot sauce on most things. I'll look into Capsaicin. Thank you. Capsaicin is not just a topical wonder product, when ingested it can also help in dealing any pain/healing that needs to be done. BTW, I don't know if you're choosing spinach for its fiber, flavor, or some nutrient, but if you're eating spinach for its iron content, you're eating the wrong vegetable. I just love me some spinach and it fills me up The oxalate present in spinach makes its iron nearly impossible for the body to access/absorb. Also, adding a bit of Himalayan Black Salt to your food or water can be quite helpful (but not too much or you'll be stuck in the bathroom) with replenishing your minerals since it possesses all 86 minerals found in the human body. This also provides liver support. [COLOR="#FF0000"]I will check around for this. How much would you suggest? Just a dash OK?[/COLOR] (I will warn you it's sulfur heavy and so has a hard-boiled egg thing going on.) Finally, to keep your stress levels down and prevent a cortisol spike, I'd suggest taking 500mg of Valerian Root a couple times a day. Valerian Root is known as "Nature's Valium". It doesn't make you feel sedated/medicated, but it does take the rough edges off of the world and prevent the things that normally irritate you from doing so. You're suggestion 1000mg/day?If you have any questions about any of this, please ask. I'll be happy to go into further detail with any of this that you like.

Thank you!!!

[GirlyGymRat]

Today is the first day! (I just got the diet figured out on Sat & Sun is my treat day). So far so good! LOL... I'm not starving yet so that's a good sign

Good to hear! It feels so good when you have a little reassurance and get put on the right track. Yeah, i think it was a little too high. I haven't been as low as 1500 cals/day in years though. Hope to see some nice changes

One thing I was wondering - Monday is my day off from the weights so I was going to leave out the 1/2 cup rice in pwo meal. Is it OK to just omit that one day a week or should I keep it in?

You guys and gals are all AWESOME

Yes. I eliminate my Pre wo carbs. Not necessary. I sometimes add 1/4 c of oats to my post wo shake and do not on non workout days. .

U should do very well on your approach. Looking forward to your progress update!!!

[Tron3219]

Today is the first day! (I just got the diet figured out on Sat & Sun is my treat day). So far so good! LOL... I'm not starving yet so that's a good sign

Good to hear! It feels so good when you have a little reassurance and get put on the right track. Yeah, i think it was a little too high. I haven't been as low as 1500 cals/day in years though. Hope to see some nice changes

One thing I was wondering - Monday is my day off from the weights so I was going to leave out the 1/2 cup rice in pwo meal. Is it OK to just omit that one day a week or should I keep it in?

You guys and gals are all AWESOME

If u wanted, u can omit all carbs on ur non lifting day, even go as far as a fast day. Kinda likev405 does. Eat like 750 cals after at least a 16 hr fast from the day before. Protein and small amount of fat, no carbs

-TroN-

[gbrice75]

Today is the first day! (I just got the diet figured out on Sat & Sun is my treat day). So far so good! LOL... I'm not starving yet so that's a good sign

I haven't read through every response in this thread, so forgive me if this has already been brought up - but have you considered foregoing your 'treat day' until you've established a solid regimen that you know is effective and that you can stick to?

Don't get me wrong, we can all use a break. I just get concerned when I hear things like treat/cheat day, as depending on what that entails, one day of binge eating can easily negate an entire week's worth of dieting efforts. I've seen it... and done it. Perhaps a cheat 'window' ... a few hours.... or just a single epic cheat meal... dessert and all. Just something to think about.

[twitz]

If u wanted, u can omit all carbs on ur non lifting day, even go as far as a fast day. Kinda likev405 does. Eat like 750 cals after at least a 16 hr fast from the day before. Protein and small amount of fat, no carbs

-TroN-

I think I'll try omitting the carbs first. Then when I hit a wall I'll look into something like this. Good suggestion!

I haven't read through every response in this thread, so forgive me if this has already been brought up - but have you considered foregoing your 'treat day' until you've established a solid regimen that you know is effective and that you can stick to?

Don't get me wrong, we can all use a break. I just get concerned when I hear things like treat/cheat day, as depending on what that entails, one day of binge eating can easily negate an entire week's worth of dieting efforts. I've seen it... and done it. Perhaps a cheat 'window' ... a few hours.... or just a single epic cheat meal... dessert and all. Just something to think about.

I hear what you're saying! I've been following a similar program for the past while now. Been hitting the 1800-2000 cal range for about a month. These changes aren't anything major. Pretty much the same plan I followed, just lower carb and a decrease of about 500 cals.

My 'treat day' is a piece of sprouted bread with egg whites and a small sliced apple for my 1st meal. All other meals are the same, then I train legs and have sushi. Probably 10-12 pieces in total. Do you think that's ok?

[Tron3219]

That's not a chest day! That's a lenient day! Lol

-TroN-

[twitz]

That's not a chest day! That's a lenient day! Lol

-TroN-

So I'm OK then?

I always look forward to Sundays. If it's not that meal I may go for a nice steak, but it's been sushi for the last 4 or 5 weeks now.

[Tron3219]

So I'm OK then?

I always look forward to Sundays. If it's not that meal I may go for a nice steak, but it's been sushi for the last 4 or 5 weeks now.

Have u figured out ur cals on ur "cheat day"?

-TroN-

[gbrice75]

I think I'll try omitting the carbs first. Then when I hit a wall I'll look into something like this. Good suggestion!



I hear what you're saying! I've been following a similar program for the past while now. Been hitting the 1800-2000 cal range for about a month. These changes aren't anything major. Pretty much the same plan I followed, just lower carb and a decrease of about 500 cals.

My 'treat day' is a piece of sprouted bread with egg whites and a small sliced apple for my 1st meal. All other meals are the same, then I train legs and have sushi. Probably 10-12 pieces in total. Do you think that's ok?

Bahahaha that's it!? You're doing great then, don't change a thing. I (incorrectly) assumed your 'treat day' was a full blow 'cheat day'. Personally, if this were the cheat/treat day I had to look forward to, I'd probably run myself through with a large sword.

[twitz]

Have u figured out ur cals on ur "cheat day"?

-TroN-

Yesterday: (assuming that the sushi rolls are right in myfitnesspal.com)

2023 cals
203 carbs
43 fat
172 protein

[twitz]

Bahahaha that's it!? You're doing great then, don't change a thing. I (incorrectly) assumed your 'treat day' was a full blow 'cheat day'. Personally, if this were the cheat/treat day I had to look forward to, I'd probably run myself through with a large sword.

Yeah that's it. I did GVT training in the fall into the Holidays and I ate fast food and stuff for that. I have zero desire for any of that now.

[Tron3219]

Lol your fine! If u wanted to get all nitty gritty, cut back about 150 cals and eat ur maintenance. Doesn't have to b ur "cheats" 150, really isn't much tho. I'd do it just to make myself feel less guilty tho! Lol

-TroN-

[twitz]

Lol your fine! If u wanted to get all nitty gritty, cut back about 150 cals and eat ur maintenance. Doesn't have to b ur "cheats" 150, really isn't much tho. I'd do it just to make myself feel less guilty tho! Lol

-TroN-

Sounds easy

Thank you!

[gbrice75]

Yeah that's it. I did GVT training in the fall into the Holidays and I ate fast food and stuff for that. I have zero desire for any of that now.

Good deal. I just got through a 6 week GVT regimen myself... brutal.

[< <Samson> >]

Funny, looks damn near the same as the diet I worked up for my Gf.

Looks good, only change in mine/her's is no dairy and lower quantities.


Not concentrating on timing at this point other than fasted cardio.


Looks good though, to me at least.

[twitz]

Funny, looks damn near the same as the diet I worked up for my Gf.

Looks good, only change in mine/her's is no dairy and lower quantities.


Not concentrating on timing at this point other than fasted cardio.


Looks good though, to me at least.

Awesome Sounds like we're heading in the right direction then.

[kitstreasure]

Milk Thistle can be helpful, but it does need to be cycled on/off in my experience. It's more for purging the lymph system than true liver support. Also, adding lemon juice to your water is a great way to get that in.

Yes, you can order the algae online, I would recommend finding a liquid version, but a powder capsule works as well, just open it and mix it with water. Also, adding sprouts to your salad can be a nice change up and way to get a lot of these vitamins as well. The most painless way to get most of the benefits of sprouts is to soak your rice for 12+hours so that it starts the internal process of germination. There are several powdered greens mixtures you can find online. Make sure that they include barley and wheat grass, have a large number of greens, fruits and veggies; and that they require refrigeration after opening. Those that don't meet those criteria tend to be total crap and a rip off. The taste isn't the greatest, but it can be made palatable by mixing it with apple juice.

I will take a look at your vitamins and edit this post to add my thoughts on them.

Add some turnip or collard greens to your spinach to help negate the oxalate, and increase your vitamin intake. The taste difference is basically nil.

Himalayan black salt- Yes, just a dash. Otherwise it becomes a purgative. (BTW, per the concern you voiced earlier, this is exceptionally low in sodium). 1/16th of a tsp in a 24oz bottle of water is a good way to help keep your electrolytes balanced during strenuous activity. Add another 1/16th-1/8th tsp to your eggs.

Yes, I would recommend about 1000mg/day of Valerian Root, but don't take the two capsules at the same time or you may find yourself falling asleep when you don't want to. 1500mg of Valerian root is a common Rx for people with insomnia.

Edited to add:
-Your fish oil drink, I would love to hear your reasoning on. You're pretty heavy in the omegas to begin with. You really only need some Omega 3's which would be easily done by putting walnut oil on your salads, and Cod liver oil as we discussed.
-Multivitamin: I'd switch to a liquid vitamin and add a powdered greens drink to it. (But if this works for you and you're not having symptoms of deficiencies stick with what works.)
-Whey Protein: Do I even need to say anything here?
- Vitamin C: While this is water soluble and very hard to over dose on, there are negative results to be had (including complications with the sodium issue we discussed earlier, and miscarriages for another) from too much of this in your diet and supplements. Many B vitamins, especially the complexes have Vitamin C in them in rather large amounts to aide in the absorption of the B's, so check your Vitamin B and make sure you're not obscenely over supplementing with C.
-Magnesium: You're eating spinach and leafy greens 4 meals a day, as well as whole grains, unless you're showing signs of magnesium deficiency drop this altogether. This is also going to be found in the Himalayan Black salt.
-Potassium: I'd take this with your Pre-workout meal to help with your electrolyte balance during your workout. Otherwise, it's unnecessary based on your diet, especially if you switch your multivitamin. This is also going to be found in the Himalayan Black salt.
-Nutrabolics: Since I can't find a product label on these and I'm not personally familiar with them, I'm going to make some suggestions based on assumptions stemming from the product names. 1) You don't need Taurine, it's likely already in your products from Nutrabolic. 2) Being that it's an amino acid, you've got it fairly well covered with your protein intake. 3) Your Taurine, Magnesium, and Potassium are probably overkill with the Nutrabolics. You should probably take a good look at the labels and drop either the singles, or the Nutrabolics.
-If you're needing an energy boost midday, take a simple caffeine pill and a dose of B complex.
-Creatine: I know many builders swear by this, but I've not yet seen anything favorable about it in studies.
-L-Carnitine: could be a good addition to help with your fat-burning if you want to supplement your amino acids, as you're doing with the Taurine.


I hope this helps. Any further questions feel free to ask.

Treasure.