Free Diet advice by Narkissos & Novastepp: Intro to Performance Nutrition 101

[Deltasaurus]

i re-did it with 1.5 and it said eat 3100 cals so what i do cardio and minus 500 cals or what plz shed sum light to me

[novastepp]

responded in your thread last night.

http://forums.steroid.com/showthread.php?t=354935

[Josh*]

My goal over all is cut down to 12% bf and have a lean healthy body. i dont plan on bulk until i see my self at that stage. i dont want to be skinny and ripped. pretty much want to look good for spring beak..

[bernimx]

Please critique =)

Stats:
21 years old
188 pounds
6'2''

Goal is lean bulking.

Comments: I love potatoes and I would appreciate an idea not only as how to include them in my diet but how to cook them (lol). Only way I usually cook them is in the oven or on the charcoal. I would like to find a way to eat them at work also and I believe that reheated oven potatoes are not good.

Totals are Fat/Carbs/Protein

Meal 1: Pro/Carb

(Pancakes)
-7 (extra large) Egg Whites + 1 full egg
-1 cup oats
-100g fat free yogourt,
-1 banana
-some sugar free syrup
-1 multi + 6 fish oil caps

Total: 14/119/52
833 calories

Meal 2: Pro/Fat

-Fish (200g)
-Green veggies (brocolis or green peas)
-1tbsp flaxseed oil

Total: 29/1/50
447 calories

Meal 3: Pro/Carb

-1 Chicken Breast,
-125ml uncooked brown rice
-1 multi

Total: 10/71/59
627 calories

Meal 4: Pro/Fat

-Fish (200g)
-Green veggies (brocolis or green peas)
-1tbsp fish oil

Total: 29/1/50
447 calories

WORKOUT

Meal 5: PWO Nutrition

2 Scoops Whey Protein / 80g of Dextrose

Total: 0/80/48
512 calories

Meal 6: PPWO

(hamburger)
-200g horse meat
-1 Whole wheat hamburger bread
-1 slice fat free cheese
-Some ketchup

Total: 17/65/67
647 calories

Meal 7: Before Bed

Fat free cheese
1.5 Tbsp. Flax Seed Oil

Total: 21/3/60
399 calories


Total for the day: 120/340/386
3912 calories

I calculated I needed about 3,265 calories to maintain. I'll probably usually eat around 3500 calories or so, cause I sometimes have to miss a meal when i'm at work..

[novastepp]

Please critique =)

Stats:
21 years old
188 pounds
6'2''

Goal is lean bulking.

Comments: I love potatoes and I would appreciate an idea not only as how to include them in my diet but how to cook them (lol). Only way I usually cook them is in the oven or on the charcoal. I would like to find a way to eat them at work also and I believe that reheated oven potatoes are not good.

i would use potatoes in every meal as a carb source if you can. do you have access to a microwave? I either bake them or microwave them, depending on time, and just eat them cold.

Totals are Fat/Carbs/Protein

Meal 1: Pro/Carb

(Pancakes)
-7 (extra large) Egg Whites + 1 full egg
-1 cup oats
-100g fat free yogourt,
-1 banana
-some sugar free syrup
-1 multi + 6 fish oil caps

Total: 14/119/52
833 calories

this first meal explains the problem in your diet, imo. your calories are too sporadic throughout your day. go for about 560 cals in every meal. and if you have read the thread, which i know you haven't you would see this thread isn't just a critique my diet thread, its a critique my approach, kind of thread. we use carbs exclusively. no need for fatty meals here.

Meal 2: Pro/Fat

-Fish (200g)
-Green veggies (brocolis or green peas)
-1tbsp flaxseed oil

no need for the flax. the fish and veggies would be good enough here.

Total: 29/1/50
447 calories

Meal 3: Pro/Carb

-1 Chicken Breast,
-125ml uncooked brown rice
-1 multi

if you don't react negatively to rice this would be ok. but again, i would use your potato addiction in every meal

Total: 10/71/59
627 calories

Meal 4: Pro/Fat

-Fish (200g)
-Green veggies (brocolis or green peas)
-1tbsp fish oil

Total: 29/1/50
447 calories

nope, no pro/fat before a workout. ever. carb up here. the benefits of a pro/carb meal before a workout are sometimes shadowed by the PWO window. don't be fooled. a strong amino pool along with a hefty serving of carbohydrates prime your body for some serious strength gains.

WORKOUT

Meal 5: PWO Nutrition

2 Scoops Whey Protein / 80g of Dextrose

Total: 0/80/48
512 calories

Meal 6: PPWO

(hamburger)
-200g horse meat
-1 Whole wheat hamburger bread
-1 slice fat free cheese
-Some ketchup

Total: 17/65/67
647 calories

PWO doesn't give you the opportunity to eat crap. if you wouldn't eat bread normally, i wouldn't, then don't here. sometimes the best dietary approaches are the most mundane. try the taters again.

Meal 7: Before Bed

Fat free cheese
1.5 Tbsp. Flax Seed Oil

Total: 21/3/60
399 calories

i won't bust your balls about pro/fat before bed because i know a lot do it, and if i'm shooting for around 10hrs of sleep i will sub a little fat into my last meal with added fiber. but if you are willing to lose the whole "no carbs before bed" midset, then again. i would go with fibrous veggies or tubers/potatoes before bed.


Total for the day: 120/340/386
3912 calories

I calculated I needed about 3,265 calories to maintain. I'll probably usually eat around 3500 calories or so, cause I sometimes have to miss a meal when i'm at work..

i commented in bold. your ideas are well formed and i would say with a few critiques you should put the diet to work and evaluate your progress in a detailed fashion. moods, when are you hungry, any fatigue, how are the lifts progressing... ect.

[Narkissos]

bump for Nova

-CNS

[novastepp]

bump for Nova

-CNS

i emailed you main. we need to chat soon.

[DSM4Life]

Did he say pancakes ?

mmmmmm pancakessssssss

[Narkissos]

^^Lmao.

[SmittyTheOX]

Nark & Nova, do either of you have much experience on nutrition for competitive powerlifters??

Im in my offseason atm (not training for a meet) and as always, am looking for a bit of advice regarding tailoring my diet for my goals (strength/size).

OX

[Narkissos]

^^Performance is performance, is performance.

The difference between sports is generally the optimal macro ratio, and the required kcal intake.

Feel free to post up your current and past diet + experiences... I will assist however possible.

-C

[bernimx]

bump for a critique of my diet please.

[SmittyTheOX]

^^Performance is performance, is performance.

The difference between sports is generally the optimal macro ratio, and the required kcal intake.

Feel free to post up your current and past diet + experiences... I will assist however possible.

-C

Righto, well my goals are to keep getting stronger and pack on a bit more size whilst keeping the BF under control. Once I hit about 255lbs im going to drop some BF but im not to concerned about that atm.

Stats
Age: 25
Weight: 240lbs
Height 6foot
BF: 14%?? (Guestimate)
Lifting Exp: 17yrs

Gear
Test Prop - 150mg/day
NovoRapid - 10iu/PWO

Training
Mon - Max Effort Lower Body + Assistance
Wed - Max Effort Upper Body + Assistance
Thur - Speed Work Lower Body + Assistance
Sat - Speed Work Upper Body + Assistance

Nutrition (Non WO Day)
Meal 1
6 x Extra Large Eggs
2 x Slice Grain Toast
Grated Cheese
BBQ Sauce

Meal 2 (shake)
2 x Extra Large Eggs
50g Protein Powder
Honey
Water

Meal 3
300-500g Steak (Rump/Scotch Fillet/etc)
Green Vegetables

Meal 4
510g Can Tuna (springwater)
1Cup Basmatti Rice

Meal 5
500g Meat (chicken, ground beef, lamb, etc)
Green Vegetables

Meal 6 (shake)
2 x Extra Large Eggs
50g Protein Powder
Honey
Water

Nutrition (WO Day)
Meal 1
6 x Extra Large Eggs
2 x Slice Grain Toast
Grated Cheese
BBQ Sauce

Meal 2 (shake)
2 x Extra Large Eggs
50g Protein Powder
Honey
Water

Meal 3
300-500g Steak (Rump/Scotch Fillet/etc)
Green Vegetables

Meal 4
510g Can Tuna (springwater)
1Cup Basmatti Rice

TRAINING

PWO
50g Maltodextrin
50g Dextrose
50g Protein Powder

Meal 5
500g lean Meat (chicken, etc)
1Cup Basmatti Rice

Meal 6 (shake)
1Cup Rolled Oats
50g Protein Powder
Honey
Water

BTW I have NFI what this totals in cals.macros etc. Its just what I eat

Thanks heaps mate


OX

[novastepp]

Righto, well my goals are to keep getting stronger and pack on a bit more size whilst keeping the BF under control. Once I hit about 255lbs im going to drop some BF but im not to concerned about that atm.

Stats
Age: 25
Weight: 240lbs
Height 6foot
BF: 14%?? (Guestimate)
Lifting Exp: 17yrs

Gear
Test Prop - 150mg/day
NovoRapid - 10iu/PWO

Training
Mon - Max Effort Lower Body + Assistance
Wed - Max Effort Upper Body + Assistance
Thur - Speed Work Lower Body + Assistance
Sat - Speed Work Upper Body + Assistance

Nutrition (Non WO Day)
Meal 1
6 x Extra Large Eggs
2 x Slice Grain Toast
Grated Cheese
BBQ Sauce

Meal 2 (shake)
2 x Extra Large Eggs
50g Protein Powder
Honey
Water

Meal 3
300-500g Steak (Rump/Scotch Fillet/etc)
Green Vegetables

Meal 4
510g Can Tuna (springwater)
1Cup Basmatti Rice

Meal 5
500g Meat (chicken, ground beef, lamb, etc)
Green Vegetables

Meal 6 (shake)
2 x Extra Large Eggs
50g Protein Powder
Honey
Water

Nutrition (WO Day)
Meal 1
6 x Extra Large Eggs
2 x Slice Grain Toast
Grated Cheese
BBQ Sauce

Meal 2 (shake)
2 x Extra Large Eggs
50g Protein Powder
Honey
Water

Meal 3
300-500g Steak (Rump/Scotch Fillet/etc)
Green Vegetables

Meal 4
510g Can Tuna (springwater)
1Cup Basmatti Rice

TRAINING

PWO
50g Maltodextrin
50g Dextrose
50g Protein Powder

Meal 5
500g lean Meat (chicken, etc)
1Cup Basmatti Rice

Meal 6 (shake)
1Cup Rolled Oats
50g Protein Powder
Honey
Water

BTW I have NFI what this totals in cals.macros etc. Its just what I eat

Thanks heaps mate


OX

after using the good ol' katch-mcardle formula i calculated your daily expenditure to be around 3471 kcals. that being said, you will want to consume a little over 3500 cals a day. i calculated you into the very active category as well.

with the very little information you provided about yourself and your diet i don't know how much more i can help you aside from saying your food choices are good, but i would lose the honey, and other additives that seem unnecessary to the meal.

i would use potatoes and oats, since you have them included as your carb sources, and i like your varying protein sources. the diet looks like it should work well, but keep a close eye on strength gains. if you are progressing every 2 weeks in the gym, you will need to up your calorie allowance.

[SmittyTheOX]

after using the good ol' katch-mcardle formula i calculated your daily expenditure to be around 3471 kcals. that being said, you will want to consume a little over 3500 cals a day. i calculated you into the very active category as well.

with the very little information you provided about yourself and your diet i don't know how much more i can help you aside from saying your food choices are good, but i would lose the honey, and other additives that seem unnecessary to the meal.

i would use potatoes and oats, since you have them included as your carb sources, and i like your varying protein sources. the diet looks like it should work well, but keep a close eye on strength gains. if you are progressing every 2 weeks in the gym, you will need to up your calorie allowance.

Thanks bud.

The honey is there to add a bit of flavour to my shakes as my protein powder I buy bulk unflavored (not a fan of artificial sweetners, they give me headaches).

Ive been toying with the idea of dropping some of the fat for more carbs, swapping out half the whole eggs for equivilant whites.

OX

[novastepp]

Thanks bud.

The honey is there to add a bit of flavour to my shakes as my protein powder I buy bulk unflavored (not a fan of artificial sweetners, they give me headaches).

Ive been toying with the idea of dropping some of the fat for more carbs, swapping out half the whole eggs for equivilant whites.

OX

if fat is coming from yolks and you don't want to drop them, that isn't a huge issue as a lot of protein is found in that yellow fat haven. i will do both, meaning, i will sometimes have a few extra yolks and i will sometimes eat equivalent whites.

[novastepp]

The Katch-McArdle formula calculates BMR based on lean body weight.

BMR:
BMR (men and women) = 370 + (21.6 X lean mass in kg)

Then, using the BMR, TDEE is calculated using the activity multiplier:

Activity Multiplier:

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training)

[novastepp]

what are your goals with the diet? and have you made any changes since you started? what is your activity level aside from training 6 days a week? and what is your 6 day split?

[Scarface69]

what are your goals with the diet? and have you made any changes since you started? what is your activity level aside from training 6 days a week? and what is your 6 day split?

goal is to gain solid muscles and retaining current BF (or gaining VERY minimal bf but not exceed 10% which i havent in the last 3 months..)

I did a cutting diet/cycle before I started this lean bulk and got down from 16 to 8% bf. since then I havent changed this lean bulk diet.

I would say activity level is moderate through out the day and very intense in the gym.

my split is as follows:

legs
chest
back
bi/tri
shoulders
...repeat


I do carb up on leg day, low carb on off day, and follow the diet above in the rest of the days.

[novastepp]

goal is to gain solid muscles and retaining current BF (or gaining VERY minimal bf but not exceed 10% which i havent in the last 3 months..)

I did a cutting diet/cycle before I started this lean bulk and got down from 16 to 8% bf. since then I havent changed this lean bulk diet.

I would say activity level is moderate through out the day and very intense in the gym.

my split is as follows:

legs
chest
back
bi/tri
shoulders
...repeat


I do carb up on leg day, low carb on off day, and follow the diet above in the rest of the days.

the diet looks pretty good, and i would tell you to start using it. try to keep your carb numbers as even as you can throughout the day. so lower them a tad in the earlier meals to help even them out, and then your next to last meal can be pro/carb as well. i would say keep a 6 day split for cutting or pre-comp. but if you can make it work, go for it.

when you carb up... do you drop all fat? i would. and lower your protein to compensate a little.

as for your low carb day, you are bulking now. no need. you need to keep glycogen and energy levels as high as possible during a bulk especially if u are going with a 6 day training split. again, i wouldn't low carb. i would keep them even throughout the day and then have a refeed day, maybe once a week or every 10 days. therefore you will benefit from the high carb day on various workouts. if your workouts arent progressing well, you may need to add another refeed day during the week.

if your training continually progresses for a few weeks, bump the cals by a few hundred. incorporate more protein into your post workout meals and more carbs into your preworkout meals. but again, for now i say keep it up, and if you're moving forward you are doing it right.

[Scarface69]

the diet looks pretty good, and i would tell you to start using it. try to keep your carb numbers as even as you can throughout the day. so lower them a tad in the earlier meals to help even them out, and then your next to last meal can be pro/carb as well. i would say keep a 6 day split for cutting or pre-comp. but if you can make it work, go for it.

when you carb up... do you drop all fat? i would. and lower your protein to compensate a little.

as for your low carb day, you are bulking now. no need. you need to keep glycogen and energy levels as high as possible during a bulk especially if u are going with a 6 day training split. again, i wouldn't low carb. i would keep them even throughout the day and then have a refeed day, maybe once a week or every 10 days. therefore you will benefit from the high carb day on various workouts. if your workouts arent progressing well, you may need to add another refeed day during the week.

if your training continually progresses for a few weeks, bump the cals by a few hundred. incorporate more protein into your post workout meals and more carbs into your preworkout meals. but again, for now i say keep it up, and if you're moving forward you are doing it right.

I've been playing with different workout splits and I feel that 6 days split works best for me weither bulking or cutting. I would sometimes eliminate the bi/tri day and add them to chest and shoulders. I do that every 6 weeks then back to 6 days split, just to break the routine!!

when I carb up I add 600-800 more cals on that day. do you think thats enough addition of carbs? how much total should my calories be in the carb up day, considering the 4200 cals i consume? when you say to drop all fats in carb up day, you mean to eliminate the flax oil, cottage cheese, PB and reply on the fat coming from protein and carbs?

I usually low carb on off days because I feel I'm not burning enough calories (no workout, but i still do cardio on off day) and need to consume/eat less. but if you say its better to not low carb then I'd give it a try and see how things goes.

Actually I've been slightly playing with the diet doing more calories and reached 4700 cals aday, but I found that I started adding more fats faster than i wanted so I kept scaling down total calories till I found the sweet spot which is 4200 cals where I maintain max 9% bf and slowly add muscles and strengh.

One more thing, regarding ALA, I take 300mg with every carb meal, should I also add biotin or it should only be taken with R-ALA? I also take 6 caps of fish oil, should I add them to fats cal consumption or they dont count?

[novastepp]

I've been playing with different workout splits and I feel that 6 days split works best for me weither bulking or cutting. I would sometimes eliminate the bi/tri day and add them to chest and shoulders. I do that every 6 weeks then back to 6 days split, just to break the routine!!

if u are going to throw a switch up into the routine (which is a good idea) do it every 3rd or 4th week. the body can adapt to a routine in that time period so u should see some added gains.

when I carb up I add 600-800 more cals on that day. do you think thats enough addition of carbs? how much total should my calories be in the carb up day, considering the 4200 cals i consume? when you say to drop all fats in carb up day, you mean to eliminate the flax oil, cottage cheese, PB and reply on the fat coming from protein and carbs?

yeah toss all fat that day. and possibly even double your carbs. i mean its goingt o be a lot, but the pay off will be worth it in regard to your lifts and energy.

I usually low carb on off days because I feel I'm not burning enough calories (no workout, but i still do cardio on off day) and need to consume/eat less. but if you say its better to not low carb then I'd give it a try and see how things goes.

you grow on those off days. those should be lazy days. keep cals up since you are repairing tissue and storing energy for the next workout. don't be afraid to eat on an off day.

Actually I've been slightly playing with the diet doing more calories and reached 4700 cals aday, but I found that I started adding more fats faster than i wanted so I kept scaling down total calories till I found the sweet spot which is 4200 cals where I maintain max 9% bf and slowly add muscles and strengh.

find what works, and then advance based on your progress

One more thing, regarding ALA, I take 300mg with every carb meal, should I also add biotin or it should only be taken with R-ALA? I also take 6 caps of fish oil, should I add them to fats cal consumption or they dont count?

i just take ALA a few times a day, no need to waste your money loading it like that. biotin isn't necessary if you use it with high carb meals. the effects are good, but just substitute other agents like cinnamon and chromium picolinate into your day so u dont have to burn all your ALA.

you're way ahead of the game, cause u are concerning yourself with details. i think you're going to have a successful bulk.

[Scarface69]

Sounds good Nova. I'll follow your tips. thanks buddy!!

[novastepp]

Sounds good Nova. I'll follow your tips. thanks buddy!!

absolutely. and keep us updated. always good to know what's working.

[novastepp]

bump, a lot of questions lately are addressed in this thread. it's a read, but definitely worth it.

[bernimx]

Thanks a lot for your review of my diet novastepp. I'll definitely apply your solids advices.

[Josh*]

bump for a critique of my diet please.

[Narkissos]

bump for a critique of my diet please.

Critiques there.

The work-out I'm not touching however.

This is a diet thread after all... and the workout isn't of your own creation.

-CNS

[Narkissos]

BTW Josh, '2 servings' (etc.) is very vague.

This thread is about specifics.

Please supply these... as it'll make reciprocating easier.

Thanks.

-CNS

[Josh*]

Meal 1
8each or 268g egg whites 4oz or 113.4g LEAN turkey breast 1 c or 228g NON FAT cottage cheese
18each or 25.8g almonds 6tsp or 31.8g peanut\almond Butter 3oz or 85.05g avocado
2tbp or 18g raisins 6.5oz or 184g grapefruit 2.25oz or 64g banana
1/2c or 40g oatmeal (dry) 1slc or 66g whole grain English muffin 2slc or 64g whole grain toast
6oz or 170g Yoplait Light yogurt 8floz or 237ml NON FAT milk 6oz or 170g Plain NON FAT yogurt

Meal 2
4oz or 113.4g tuna (canned in H2O) 4oz or 113.4g grilled halibut/tilapia 4oz or 113.4g grilled chicken breast
18each or 25.8g almonds 6tsp or 31.8g peanut\almond Butter 3oz or 85.05g avocado
3.25oz or 92g apple 3oz or 85g pear 3.5oz or 99g orange (peeled)
1/2c or 40g oatmeal (dry) 4oz or 114g baked sweet potato 2/3c or 128.7g brown rice (cooked)

Meal 3
5oz or 141.75g grilled chicken breast 5oz or 141.75g grilled halibut/tilapia 1.25cup or 285g NON FAT cottage cheese
18each or 25.8g almonds 6tsp or 13.5g Olive/Enova Oil 3oz or 85.05g avocado
1 c or 156g steamed broccoli 1 c or 125g steamed green beans 1 1/3c or 250g steamed spinach
2/3c or 128.7g brown rice (cooked) 4oz or 114g baked sweet potato 2/3c or 92g whole grain pasta

Meal 4
1 1/3sc or 40g scoops whey protein 4oz or 113.4g grilled halibut/tilapia 4oz or 113.4g grilled chicken breast
30each or 28.08g peanuts 6tsp or 31.8g peanut/almond butter 3oz or 85.05g avocado
1 c or 156g steamed broccoli 1 c or 125g steamed green beans 8oz or 226g steamed asparagus
2/3c or 128.7g brown rice (cooked) 4oz or 114g baked sweet potato 3tbp or 33.4g cream of wheat (dry)
0oz or 0g Yoplait Light yogurt 0floz or 0ml NON FAT milk 0oz or 0g Plain NON FAT yogurt

Meal 5
5oz or 141.75g grilled halibut/tilapia 5oz or 141.75g grilled LEAN sirloin/fillet 5oz or 141.75g grilled chicken breast
15each or 22.5g walnut halves 3tsp or 13.5g Olive/Enova Oil 3oz or 85.05g avocado
4 1/2c or 495g chopped lettuce 1 1/2c or 187.5g steamed green beans 12oz or 339g steamed asparagus
3/4c or 270g chopped tomato
0.333c or 64.35g brown rice (cooked) 2oz or 57g baked yam 0.333c or 46g whole grain pasta

Meal 6
1 1/3sc or 40g scoops whey protein 1 c or 228g NON FAT cottage cheese 4oz or 113.4g grilled chicken breast
18each or 25.8g almonds 6tsp or 31.8g peanut/almond butter 3oz or 85.05g avocado
1 c or 156g steamed broccoli 1 c or 125g steamed green beans 8oz or 226g steamed asparagus
0c or 0g brown rice (cooked) 0oz or 0g baked sweet potato 0c or 0g oatmeal (dry)
0oz or 0g Yoplait Light yogurt 0floz or 0ml NON FAT milk 0oz or 0g Plain NON FAT yogurt

[Josh*]

both workout and diet made by reading scivation books...

[Josh*]

My goal over all is cut down to 10% bf and increase my LBM

[Narkissos]

^^The diet isn't suitable to your goals.

It isn't in anyway related to your LBM.

LBM should be at the core of diet-planning.

-CNS

[Josh*]

so what can i do?

[novastepp]

Reevaluate your diet based on your LBM. we have instructions on how to do so at the beginning of the thread. There is a lot of info. on how to develop a diet based on our ideas.

Please take the ideas of this thread into mind and redevelop a diet based on this thread's topics. Again, it is no nonsense diet advice and you haven't subscribed to our ideas.

[Narkissos]

^^Bingo.

-CNS

[Deltasaurus]

I had a few simple questions, im doing a serious cut right now, and i wanted to know whether or i should consume any sort or kind of bread. what breads are appropriate?
what are the macros in 2-4 ounces of sweet potatoes is(not yams)
also, opinions on brown rice while cutting. -let me know...any advice is welcome thank you aj

[novastepp]

I had a few simple questions, im doing a serious cut right now, and i wanted to know whether or i should consume any sort or kind of bread. what breads are appropriate?
what are the macros in 2-4 ounces of sweet potatoes is(not yams)
also, opinions on brown rice while cutting. -let me know...any advice is welcome thank you aj

Sweet potato
4oz
103kcal
24g carb
2.5g pro


i would never use bead during a cut... especially a "serious" one

i HATE rice, brow, black, white, green, read, doesn't matter. i hate it. my reason why, is it bloats the hell out of me and makes me feel like 100% absolute garbage. i wouldn't recommend it.

i'd stick to potatoes if I were you. what carb choices are you using?

[Scarface69]

Nova, those macros you listed of sweet potato are with or without skin? whats your thoughts of eating the skin?

[Narkissos]

Nova, those macros you listed of sweet potato are with or without skin? whats your thoughts of eating the skin?

Depends on your rationale for ingesting the skin.

I avoid it... but simply because it doesn't agree with me. (gas)

The notion that the majority of the potato's nutrients is in the skin is an urban myth.

But... there is the insoluble fiber content. Fiber intake is usually very much overlooked.

-CNS