Fruit..

[enigma10]

Tho fruits have natural sugars in them, how much is to much if your cutting...i eat 3 bananas 3 apples, 3 oranges through out the day, too much ?

[scarass]

I would eat 1 banana/day before or right after workout, no more. (in cutting)
The others are OK.

[energizer bunny]

im cutting...i have an apple with black coffe pre workout and a banana with my pro shake post workout...

[eatrainrest]

1-2 low GI fruits is ok IMO.... pre and post workout... its about timing them up

[FireGuy]

If cutting I would have zero.

[tboney]

1-2 low GI fruits is ok IMO.... pre and post workout... its about timing them up

Which few do you recommend?

[energizer bunny]

If cutting I would have zero.

hey fireguy.... when you say none when cutting...do you mean for the average person cutting or for contest prep?

could you not reach say 10-12% bf with a sound diet that has fruit in and a good amount of cardio??

surely the average person who is trying to look good say for the beach doesnt need to be to extreme?

thanks..

[xnotoriousx]

If for some reason my timing is off, instead of my pre workout meal i'll have a shake with 2 scoops whey and a large banana.


I usually only have one in on my post workout shake along with a cup oats.

[FireGuy]

Yes, if 12% is your goal some fruit here and there is not going to impede your progress too much.

[energizer bunny]

thanks for clearing that up for me.....so if you got down to 10%-12& then you wanted to go lower... you could take out the fruit...would that be enough of a shock to the body to drop down lower??

thanks

[energizer bunny]

Which few do you recommend?

im sure apples and ripe bananas are good sources of low GI fruit..

[energizer bunny]

yeah just checked...they are low GI..banana 51 on the scale and apple is 38

[FireGuy]

thanks for clearing that up for me.....so if you got down to 10%-12& then you wanted to go lower... you could take out the fruit...would that be enough of a shock to the body to drop down lower??

thanks

Getting lower than that requires every calorie to count and to be as nutrient dense as possible.

[energizer bunny]

thanks Fireguy.....i want a 10% BF with my weight at 180 lbs...really want to have a 6 PAC...

cheers again.

[eatrainrest]

Which few do you recommend?

green apples, bananas, cherries

[enigma10]

so the verdict is...okay to eat while cutting not okay ?

thanks

[energizer bunny]

no...the verdict is....eat depending on your goals...if you want to get into single digit figures for a show or whatever then fruit may need to be cut all together....but like me and your goal is to look good on the beach at 10-12% then a bit fruit is ok...before and after training seems to be the best time to have fruit....as stated above low GI is the way to go.

[C_Bino]

thanks Fireguy.....i want a 10% BF with my weight at 180 lbs...really want to have a 6 PAC...

cheers again.

I dont eat fruit personally aside from sometimes an apple with my first meal just for the fiber and I enjoy the taste.

But man dont stress over 10% bf. You can get that very easily without even doing cardio just a simple diet. Hell dont even do a great diet and put in cardio and 10% is easy as f*cking pie.

Yes diet is VERY complex when you start to go or WANT to go really far and wanna optimize everything. But seriously I can make a diet in 2minutes for the average joe that jus wants 10% bf.

Eat 5-6 meals a day and do calories like this.

500
WO
500
400
400
350
250


Carbs like this.

40
WO
50
20
0
0
0

Protein like this.

50
50
50
50
50
50

Fat like this.

15
15
10
20
15
5


2400kcals works well for an average guy, throw in some cardio and you're set.

[energizer bunny]

Hey Bino....thanks alot for that input...youve made my day showing me that...i was really stressing (wey not stressing more like analyzing everything) i think my diet is pretty good and my cardio is excellent...7 days a week...

how long would it take..in your opinion to get to 10% BF from 21%...with good diet and cardio.....im aiming for next summer...is that realistic.

thanks.

[energizer bunny]

would you mind haveing a quick glimpse of my diet if i bump it to the top of the section??

and let me know if my goals are acheiveable on what im doing...

thanks

[Klimax]

yeah just checked...they are low GI..banana 51 on the scale and apple is 38

Fructose has low gi, but it's not a good carb. It's useful to drop gi of other food, when you take it with high gi sources, but fructose is easily stored as fat and not converted in energy. In addition it fills your stomach with water and can create gastric problems. so it isn't the best choice prewo. Postwo it's even worse with his low gi (banana may be an exception). I would do as C_Bino.

[Klimax]

Here is a study about fructose:
Dr. Elizabeth Parks, associate professor of clinical nutrition and lead author of a study appearing in a current issue of the Journal of Nutrition, said her team's findings suggest that the right type of carbohydrates a person eats may be just as important in weight control as the number of calories a person eats.

Current health guidelines suggest that limiting processed carbohydrates, many of which contain high-fructose corn syrup, may help prevent weight gain, and the new data on fructose clearly support this recommendation.

"Our study shows for the first time the surprising speed with which humans make body fat from fructose," Dr. Parks said. Fructose, glucose and sucrose, which is a mixture of fructose and glucose, are all forms of sugar but are metabolized differently.

"All three can be made into triglycerides, a form of body fat; however, once you start the process of fat synthesis from fructose, it's hard to slow it down," she said.

In humans, triglycerides are predominantly formed in the liver, which acts like a traffic cop to coordinate the use of dietary sugars. It is the liver's job, when it encounters glucose, to decide whether the body needs to store the glucose as glycogen, burn it for energy or turn the glucose into triglycerides. When there's a lot of glucose to process, it is put aside to process later.

Fructose, on the other hand, enters this metabolic pathway downstream, bypassing the traffic cop and flooding the metabolic pathway.

"It's basically sneaking into the rock concert through the fence," Dr. Parks said. "It's a less-controlled movement of fructose through these pathways that causes it to contribute to greater triglyceride synthesis. The bottom line of this study is that fructose very quickly gets made into fat in the body."

Though fructose, a monosaccharide, or simple sugar, is naturally found in high levels in fruit, it is also added to many processed foods. Fructose is perhaps best known for its presence in the sweetener called high-fructose corn syrup or HFCS, which is typically 55 percent fructose and 45 percent glucose, similar to the mix that can be found in fruits. It has become the preferred sweetener for many food manufacturers because it is generally cheaper, sweeter and easier to blend into beverages than table sugar.

For the study, six healthy individuals performed three different tests in which they had to consume a fruit drink formulation. In one test, the breakfast drink was 100 percent glucose, similar to the liquid doctors give patients to test for diabetes -- the oral glucose tolerance test. In the second test, they drank half glucose and half fructose, and in the third, they drank 25 percent glucose and 75 percent fructose. The tests were random and blinded, and the subjects ate a regular lunch about four hours later.

The researchers found that lipogenesis, the process by which sugars are turned into body fat, increased significantly when as little as half the glucose was replaced with fructose. Fructose given at breakfast also changed the way the body handled the food eaten at lunch. After fructose consumption, the liver increased the storage of lunch fats that might have been used for other purposes.

"The message from this study is powerful because body fat synthesis was measured immediately after the sweet drinks were consumed," Dr. Parks said. "The carbohydrates came into the body as sugars, the liver took the molecules apart like tinker toys, and put them back together to build fats. All this happened within four hours after the fructose drink. As a result, when the next meal was eaten, the lunch fat was more likely to be stored than burned.

"This is an underestimate of the effect of fructose because these individuals consumed the drinks while fasting and because the subjects were healthy, lean and could presumably process the fructose pretty quickly. Fat synthesis from sugars may be worse in people who are overweight or obese because this process may be already revved up."

Dr. Parks said that people trying to lose weight shouldn't eliminate fruit from their diets but that limiting processed foods containing the sugar may help.

"There are lots of people out there who want to demonize fructose as the cause of the obesity epidemic," she said. "I think it may be a contributor, but it's not the only problem. Americans are eating too many calories for their activity level. We're overeating fat, we're overeating protein; and we're overeating all sugars."

Some data were collected at the University of Minnesota, where Dr. Parks worked before joining the UT Southwestern faculty in 2006.

The work was supported by the National Institutes of Health, the Cargill Higher Education Fund and the Sugar Association.

[energizer bunny]

fruit in general is good for you...and im not wanting to be ripped for a show...and as fireguy and bino have stated...my goals are achievable with the 2 pieces of fruit i have aday...

cheers.

[Klimax]

Fruit may be good, but it's better to know what you're eating.

[almard]

I always get in better shape when I have all my carbs from fruits ONLY...Fruits won't make you fat, it will make you leaner...Just stick to your macro Nutration.

Most of the fruits dosen't have that much of fructose and even thought it's not that bad...

I will go for fruits any time , Instead of Oats, Rice...ect

[enigma10]

I dont eat fruit personally aside from sometimes an apple with my first meal just for the fiber and I enjoy the taste.

But man dont stress over 10% bf. You can get that very easily without even doing cardio just a simple diet. Hell dont even do a great diet and put in cardio and 10% is easy as f*cking pie.

Yes diet is VERY complex when you start to go or WANT to go really far and wanna optimize everything. But seriously I can make a diet in 2minutes for the average joe that jus wants 10% bf.

Eat 5-6 meals a day and do calories like this.

500
WO
500
400
400
350
250


Carbs like this.

40
WO
50
20
0
0
0

Protein like this.

50
50
50
50
50
50

Fat like this.

15
15
10
20
15
5


2400kcals works well for an average guy, throw in some cardio and you're set.

this is a great guide to have, easy and to the point...for me id have to switch the WO to near the end ( i work out after work 6PM )

[enigma10]

no...the verdict is....eat depending on your goals...if you want to get into single digit figures for a show or whatever then fruit may need to be cut all together....but like me and your goal is to look good on the beach at 10-12% then a bit fruit is ok...before and after training seems to be the best time to have fruit....as stated above low GI is the way to go.

well im where your at to look good and bench good as well, but damn i have a sweet tooth like a kid and fruits seem to be my source....after workout i do eat 8oz of yogurt for rapid replenishment

and macros, is there a site or a video tutorial on how to calculate it ?

thanks

[energizer bunny]

http://www.fitday.com/

[C_Bino]

this is a great guide to have, easy and to the point...for me id have to switch the WO to near the end ( i work out after work 6PM )

Hey it is what it is, gotta workout when you can but I find working out earlier in the day suits me better for dieting to use carbs earlier in the day.

[enigma10]

Hey it is what it is, gotta workout when you can but I find working out earlier in the day suits me better for dieting to use carbs earlier in the day.

I hear you there, my #1 problem is trying to maintain a constant good flow of carbs for energy towards the end, if i work out in the AM i eat carbs then work out and then keep a maintain of protein throughout the day....way better than watching carb intake till the end !

[enigma10]

http://www.fitday.com/

I joined fit day about a week ago, check out images that show results...i need work

[Twist]

I joined fit day about a week ago, check out images that show results...i need work

I am assuming this is what you eat in a day?
3lbs of steak? only 1 oz of chicken? 1 oz of fish?

[collar]

i always get in better shape when i have all my carbs from fruits only...fruits won't make you fat, it will make you leaner...just stick to your macro nutration.

Most of the fruits dosen't have that much of fructose and even thought it's not that bad...

I will go for fruits any time , instead of oats, rice...ect

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........

[enigma10]

I am assuming this is what you eat in a day?
3lbs of steak? only 1 oz of chicken? 1 oz of fish?

oops, miss calculated the order 3lbs of steak ( with fat trimmed off ) 24o oz of chicken and the same for fish

[makod]

if your allowed 100g of carbs a day and you have an apple with 30g of carbs in it the body doesnt say to itself "oh its fruit its ok cause its healthy" NO. If you have the space in it in your diet then have it PWO where it could to some use.

OP if you can fit 9 peices of fruit into your daily carb allowance then go for gold. I personally take collars approach and use oats and brown rice and my only carb sources. Find it works well for me.

Then there are genetics. Like my mate i saw lastnight who drinks 3lts of sprite a day. drinks alcohol 4x week, smokes cigarettes and weed, doesn't train and has a 6 pack.