Idle thoughts by Pinnacle

[goose]

We Want More.............we Want More Pinn............

[fLgAtOr]

I'm so pissed and offended that you think my 15% is from a lack of discipline!

...just playin'...

Thank you for the inspiration sir.

fL

[F4iGuy]

Too bad so many people buy into the supplement hype. Food food food. I learned alot from your post. Thanks.

[rise2gr8ness]

Fantastic post bro. I cut cheese and sugar from my diet completly and haven't looked back.

GR8 idea for pre and pwo supplementing

People always ask me "how do i get big/ lose weight" and all of them are just to lazy and in love with shitty food to make the change that will transform there lives.

u really don't think fruit can make you fat..whats moderate to you, PINN?

[Pinnacle]

u really don't think fruit can make you fat..whats moderate to you, PINN?

No I don't,and tere is plenty of science out there that shows fruits aren't fattening like once though.

Moderate to me is,maybe an apple or two a day along with either an orange,or better yet..grapefruit.Several new studies have been posted about grapefruit and its mild ability to help released fat deposits to be utilized as enegy.Once somewhat of a myth back in the day of thje grapefruit diet fad.But science has revealed that grapefruit does in fact have a chemical that aids in fat loss.Is it ground breaking? Not by any means,but when looking to control BF every little bit helps,right?

~Pinnacle~

[powerliftmike]

No I don't,and tere is plenty of science out there that shows fruits aren't fattening like once though.

Moderate to me is,maybe an apple or two a day along with either an orange,or better yet..grapefruit.Several new studies have been posted about grapefruit and its mild ability to help released fat deposits to be utilized as enegy.Once somewhat of a myth back in the day of thje grapefruit diet fad.But science has revealed that grapefruit does in fact have a chemical that aids in fat loss.Is it ground breaking? Not by any means,but when looking to control BF every little bit helps,right?

~Pinnacle~

Correct. Fruits are primarily fructose, which actually has a low-moderate GI rating.

[C_Bino]

Correct. Fruits are primarily fructose, which actually has a low-moderate GI rating.

Just wanted to comment on this. A few things I have found in research dealing with fruits and fructose. Apples and pears for example may only have about 5-10g of fructose per 100g of product, not as high as some people think, berry sources are even lower in fructose levels. As well you must take into consideration that although fruits/fructose may have a lower GI rating, fructose dose not require insulin to be shuttled into cells and stored as fat. Having too much fructose can definitely lead to EASY storage as fat. Like Pinn said moderation is key with all things. Just wanted to put that info out there.

[SPIKE]

Once somewhat of a myth back in the day of thje grapefruit diet fad.But science has revealed that grapefruit does in fact have a chemical that aids in fat loss.

Very true. Grapefruits are the only fruit that comes to mind that contain cellulose. That alone will aid in burning more calories as the body can not digest it and will work harder to break it down when it can not be.

Doesnt surprise me when I dont see you on a lot Pinn. You talk a lot about studies and I"m sure you're spending most of your spare time researching rather then posting. I've been concentrating more on the same lately.

[powerliftmike]

Glad to hear from you Pinn to know all is well.

Very interesting on the whey protein part. If I had to guess, I would agree with those thoughts. I just dont seem to feel whey works well for me. I like muscle milk and caseins the best.

[Jakspro]

Back to the top. Good read, Especially about the cardio and also about pro/fat diets.

Now i have to research more on whey protein, argh.

[mwolffey]

damn good...thanks pinn

[oi_spike]

That was a mighty bad ass rant sir...

[majorpecs]

That bums me about about the whey, i use it alot while cutting to keep up my protein intake and lower my calories. Do you have a number for the % of aborbtion?

[Pinnacle]

That bums me about about the whey, i use it alot while cutting to keep up my protein intake and lower my calories. Do you have a number for the % of aborbtion?

pecs...I've seen studies that showed as low as 12%.While others where fractionally higher.
I will say this.Whey is ok for PWO nutrition immediately following your training session.The mistake most guys make is waiting an hour or so (after consuming the whey) to eat a solid meal.As soon as you get home EAT right away.

Also pecs,whey is a very poor choice for supplimenting protein.You be much better off using a casein based protein products.There are all kinds of studies to show the pro/cons casein vs whey in regards to growth ect ect.

Go over to intensemuscle.One of the sponsors there does nothing but make custom protein blends.


~Pinnacle~

[almostgone]

.One of the sponsors there does nothing but make custom protein blends.


~Pinnacle~

....and it's top-notch stuff...My favorite........

AG

[BG]

Pinn and Almostgone what are some of your whey blend combo's if you dont mind, inspiring read.

[SPIKE]

Whey is ok for PWO nutrition immediately following your training session.The mistake most guys make is waiting an hour or so (after consuming the whey) to eat a solid meal.As soon as you get home EAT right away.

Yes I do the same.

As far as PWO goes I prefer Whey for quick utilization. Of course adding a Carb buffer for absorption and on your way you go. Did cavemen have Whey back then PInn? Didnt remember seeing that on the Paleo diet .

Also pecs,whey is a very poor choice for supplimenting protein.You be much better off using a casein based protein products.There are all kinds of studies to show the pro/cons casein vs whey in regards to growth ect ect.

Ahhh milk does a body good.

[oldman]

Who's this Mr Pinnacle??


Crack the whip buddy.


~Old

[*Narkissos*]

This thread just skims the precipice of Pinnacle's knowledge... in my opinion.

My acknowledgement of this thread is fractional.. compared to the depth of respect for this individual: having walked the walk as he has... tho i'm not nearly as accomplished as he is.

Pinn.. this thread echoes most of the concepts my coach/former coach has ingrained in me since he took me under his wing 6 years ago.

Mean Mr. Pinn my ass... you're spot on with this thread.

For the above-mentioned reasons.. imma stick this.

Discipline:
When I use this word in posts telling members they lack that of, I'm amazed at how defensive, pissed off, offensive they get. Sometimes the truth hurts, as I know that all to well, myself.
The reason most members of this board fail to achieve desired results is simply the lack of discipline. I see it posted thread after thread. Guys come on here stating he and his buddy are running the exact same cycle, but "I'm not getting the results he is". "How come?" That is a rather simple answer. DISCIPLINE (lack of)

Doesn't get any simpler than that.

Diet:

I, Pinnacle, am ANTI PRO/F A T DIET.I think it's a poor choice, road to take ,for shedding unwanted body fat.

I'm not saying by any means to strictly eat sweet potato/regular potato. They should however be the foundation for carbohydrate sources. Brown rice is OK, but many people tend to hold water after consuming brown rice. Pasta should be viewed as a treat, not part of your daily nutritional plan.

Ditto.

Narkissos

[Liftnainez]

awsome.. congrats pinn.. well deserved brotha! keep up the great work..

[C_Bino]

Thanks Nark. Great post indeed, and really makes me feel good about what I do and the lifestyle I lead, Im sure with you as well.

[*Narkissos*]

Thanks Nark. Great post indeed, and really makes me feel good about what I do and the lifestyle I lead, Im sure with you as well.

indeed

[Cdup]

Just had to put my $.02 in. I enjoyed that immensely. Thumbs way up Pinn.

[305GUY]

Great f*cking read Pinn, but you blew my mind with the anti pro/fat diet. All this time i thought EFA's were ummm essential!! not too mention that tuna and mayo is still one of my favorite meals, but i'll definietly try the pro/carb thing for a while.

How do you feel about a lean steak with sweet potato, or should i stick to chicken and fish? And shoud i still be consuming any EFA's?

anyways great read!

[Pinnacle]

Great f*cking read Pinn, but you blew my mind with the anti pro/fat diet. All this time i thought EFA's were ummm essential!! not too mention that tuna and mayo is still one of my favorite meals, but i'll definietly try the pro/carb thing for a while.

How do you feel about a lean steak with sweet potato, or should i stick to chicken and fish? And shoud i still be consuming any EFA's?

anyways great read!

I get pleny of EFA's through my daily nutritional plan.I have either a fresh tuna steak,or salmon at least once during the course of the day.You get EFA's through various other foods besides that of fish.Soy products contain EFA's as well as nuts.Peolple tend to go over board with EFA's You need them to function on a daily basis.But just like anything else.All in moderation.I see absolutely no reason at all for guys to be supplimenting with flaxseed oil,udo's oil,fish oil.If you have a clean nutritional daily diet that gets various forms of protein ,nuts,vegetables,you need not suppliment with these oils.


Certainly you can have lean meats(that have small amounts of fats) with carbs(sweet potato).That's another thing that drives me nutz when I read it on boards like this. People say "oh,you can't have any fats at all while you ingest carbs with your meals".That is such BS..just thinking about that has me about to go off on another rant.
The human body need fats(of all kinds) in order to function properly.Low to moderate amounts of fats with each meal aids in digestion among other things.

~Pinnacle~

[305GUY]

I get pleny of EFA's through my daily nutritional plan.I have either a fresh tuna steak,or salmon at least once during the course of the day.You get EFA's through various other foods besides that of fish.Soy products contain EFA's as well as nuts.Peolple tend to go over board with EFA's You need them to function on a daily basis.But just like anything else.All in moderation.I see absolutely no reason at all for guys to be supplimenting with flaxseed oil,udo's oil,fish oil.If you have a clean nutritional daily diet that gets various forms of protein ,nuts,vegetables,you need not suppliment with these oils.


Certainly you can have lean meats(that have small amounts of fats) with carbs(sweet potato).That's another thing that drives me nutz when I read it on boards like this. People say "oh,you can't have any fats at all while you ingest carbs with your meals".That is such BS..just thinking about that has me about to go off on another rant.
The human body need fats(of all kinds) in order to function properly.Low to moderate amounts of fats with each meal aids in digestion among other things.

~Pinnacle~

Thanks for the response Pinn, u da MAN! I'm on my way to publix to stock up on sweet potatoes ...

You should post a great read like this one atleast once every 2 weeks. Its actually pretty motivating! looking forward to reading "idle thoughts by Mean Mr. Pinnacle part Deux!"

good luck to you and ofcourse....... GO HEAT BABY! woot woot!

[Pinnacle]

You should post a great read like this one atleast once every 2 weeks. Its actually pretty motivating! looking forward to reading "idle thoughts by Mean Mr. Pinnacle part Deux!"

!

I need to give part Deux a little thought.I'll most likely elaborate in detail things I just skimmed over in this particur thread.

Coming soon to a theater near you......... Idle thoughts by Mean Mr. Pinnacle
.................................................. ..........{Part Deux}

Good to see you around 305..take care ...

~Pinnacle~

[1buffsob]

I need to give part Deux a little thought.I'll most likely elaborate in detail things I just skimmed over in this particur thread.

Coming soon to a theater near you......... Idle thoughts by Mean Mr. Pinnacle
.................................................. ..........{Part Deux}

Good to see you around 305..take care ...

~Pinnacle~

Sequels usually suck though. Godfather 2 being an exception. (Won't go into Godfather 3 )

1buffsob

[Liftnainez]

Thanks for the response Pinn, u da MAN! I'm on my way to publix to stock up on sweet potatoes ...

You should post a great read like this one atleast once every 2 weeks. Its actually pretty motivating! looking forward to reading "idle thoughts by Mean Mr. Pinnacle part Deux!"

good luck to you and ofcourse....... GO HEAT BABY! woot woot!

Def. a good idea.. I would love to read some more on pinns thoughts- diet-training, ect.. very informative, helpful, and interesting.. great job pinn!!!
o yea and def GO HEAT!!!!! Tomorrow/Today game is ours once again baby!!!!!

[*Narkissos*]

I get pleny of EFA's through my daily nutritional plan.I have either a fresh tuna steak,or salmon at least once during the course of the day.You get EFA's through various other foods besides that of fish.Soy products contain EFA's as well as nuts.Peolple tend to go over board with EFA's You need them to function on a daily basis.But just like anything else.All in moderation.I see absolutely no reason at all for guys to be supplimenting with flaxseed oil,udo's oil,fish oil.If you have a clean nutritional daily diet that gets various forms of protein ,nuts,vegetables,you need not suppliment with these oils.

Exactly... I'll comment on this later

Certainly you can have lean meats(that have small amounts of fats) with carbs(sweet potato).That's another thing that drives me nutz when I read it on boards like this. People say "oh,you can't have any fats at all while you ingest carbs with your meals".That is such BS..just thinking about that has me about to go off on another rant.

Don't get me started on that. That's why there's a clash of opinions in the competitive bodybuilding forum.. and the diet forum here.

The diet forum is pro/carb; pro/fat.. while the competitive forum is more holistic: pro/carb+(residual/minimal dietary fat as a byproduct of lean meat ingestion)

I've gotten tired arguing that diet approach.. so i no longer argue it. Rather i simply practise it. Why? Cus the holistic approach works.. It's how we're MEANT to function

The human body need fats(of all kinds) in order to function properly.Low to moderate amounts of fats with each meal aids in digestion among other things.

~Pinnacle~

Ditto.

I think the pro/fat conundrom is another of the American dietary extremes. (no insult to america of course)

Fat was demonised.. so the diet fads were high-carb; low-protein; low-fat
Then Carbs were demonised.. so the next fad was low carb; high fat.. moderate protein.

The prob with this is that it is useless for atheletes.

It 'works' for sedentary individuals who have experienced glucose intolerance.

Even so.. imo there are better approaches for the obese.

Namely: low carb (high vegetable; high fiber); low fat; high protein + cardio + resistance exercise.

For bodybuilders (the definition of bodybuilder should include hard training and requisite cardio conditioning), glucose intolerance should not be a factor.. thus 'pro/fat' is obselete.

Sorry for the rant

Great thread.. Great update Pinn

Nark

[Warrior]

Thanks for taking the time to write this Pinn... I need to read it more later but I know it must be some good info coming from your fingers. It would be interesting to see more of the Vets here write something similar based on personal experiences and combine them into one thread... ya dig?

[Pinnacle]

C Bino requested I elaborate a little further on my PWO nutrition.
I enjoy discussing nutrition far more than I do that of anabolic drug use. So I'll gladly oblige is request.
Primarily his main question was why don't I use any fast acting carbohydrates (like dextrose) with my amino acid/acids supplementation PWO.
To be quite honest, I don't really see the need, personally, for the high insulin spike POW. To me, that's setting yourself up for fat deposits, insulin crashes (lethargy and loss of appetite) PWO.I can't count how many times I've used dextrose PWO in shakes, and by the time I got home I just wanted to sleep. All due to an insulin crash. I've missed vital PWO meals because of this as well. All because supplement companies post "Biased" studies showing the need/benefit of having huge insulin surge PWO. Mostly every study you'll see, one ofthe giant supplement giants refer to, has their financial backing. Of course they want the study to work, or at least suggest it will work. It's to their financial benefit that studies like that show exactly what they want them to. MuscleTech is notorious for this. They pump that 80g dextrose study down every ones throat to entice the unwitting to buy CellTech.
I base my nutrition in a very modem way, mimicking that of our ancient ancestors.
Science pretty much knows what they ate, what foods were available to them, so forth and so on. I highly doubt they used dextrose, or any other fast acting carbohydrate after they completed a vicious animal hunt or any other strenuous activity they endured through their treacherous days in an extremely hostile environment. Their carbohydrate sources were that of vegetables, fruits, root vegetables ect. They didn't have pasta, rice and breads during those times. And from what scientists believe, they were rather lean and very muscular beings. That's pretty much why I use very low glycemic carbohydrates throughout the day in my daily nutritional plan. Along with healthy portions of vegetables as well, with each and every meal. Fruits also. I can't ever say I've ever put on extra amounts of body fat while consuming moderate amounts of fruit throughout the day. I can't say that about pasta, bread or rice. I remain quite lean year round. Always under 10 % BF, and continue to grow on an annual basis. Now, could I be cheating myself of growth by not consuming dextrose PWO through the course of a year? I can't say for sure. If I am, it's minimal at best. I'm 38 yrs old, and in contest condition my waist is 29 inches. I attribute a lot of that to my cautious approach towards carbohydrate consumption. I've always been more into aesthetics .Fine detail, symmetry are more to my liking than shear size. I never set out to be a super-heavyweight .I'm pretty happy with my stage presence at 5'-8" 225.My focus has been that of detail and sound nutritional; practices. Anyone can be 15 % BF, look big and sloppy. That's not for me. I like the lean, hard, vascular look. I'll go even further to state I'd take the physique of Darrem Charles over that of Jay Cutler any day.

~Pinnacle~

[Smak]

Great reads Pinnacle!

Thanks.

[IBdmfkr]

Great info.. Keep it coming.


Btw, when's your seminar? lol

[marcus300]

100% argee pinn with the Post,
experience counts for knowledge in this game and you echo alot of my principles.

[Pinnacle]

Thank you for your very valuable input Nark.I couldn't agree more with you.
Your reasoning for not posting in certain forums is the same exact reason I don't either.


Ok, I've had many request asking me, Mean Mr. Pinnacle, could you please post an example of your daily nutritional practices?
I will. If for no other reason than to show everyone what I endure through dedication/discipline to this sport on a daily basis.
Before I get into my ramble mode, I'd like to add I never have cheat days/meals
EVER! !!I can see an individual having a cheat meal once in awhile. But those that need an out and out cheat day are weak, and lack the discipline to endure in a sport of this nature. I can't recall the last time I had a piece of candy, or a soda, for that matter.
I'm in a growth phase at this point in time. The diet I'm about to post is tailored for me, my metabolic rate, age ect ect. Certainly you can tone this down, alter things to your specific needs. It will take some trail and error on your part, but yes, it can be done. This was my actual diet yesterday (excluding vitamins, minerals, and other supplements I use during the course of the day).

6: 00 am (post cardio meal)
10 eggwhites, 4 whole eggs, scrambled (I use jumbo eggs)
1 cup cooked oats (splenda-soy milk)
1 apple

8:00 am
10 ounces grilled breast of chicken
1 large sweet potato
2 cups steamed carrots

9:00 am off to work

10:00 am (prepared the previous evening in Tupperware)
12 ounces grilled salmon
1 large baked potato
2 cups steamed beets

12:00 noon (prepared the previous evening)
10 ounces grilled breast of chicken
1 cup mashed sweet potato
1 cup steamed asparagus
Small salad (tomato, cucumber, olives in fresh lemon juice and olive oil)

2:30 pm (prepared the previous evening)
10 ounces grilled pork tenderloin
2 cups black beans
1 cup cooked fresh spinach



4:30 pm
This is my pre-work out meal, excluding supplementation which I take at 5 :30.1 train at 6 pm, SHARP!

15 egg whites (jumbo eggs)
2 cups cooked oats

7 :00 pm (post work out meal)
12 ounces grilled tuna steak
2 large sweet potatoes (mashed)
1 cup peas

9:30 pm
10 ounces grilled turkey breast
1 small sweet potato
1 cup steamed string beans

11:00 pm
Either time to sleep, or if I deem it necessary I'll do 20-25 minutes of cardio just to jack up my metabolic rate. Then sleep.

I consume 2 shakes (throughout the night) like I previously mentioned in this thread.

C Bino also asked" Mean Mr. Pinnacle, you said you were anti pro/fat dieting. Then why are you consuming pro/fat shakes throughout the night?"
I thought it was rather obvious as to why one would consume such a shake at those times. But he is Canadian, so 1'11 cut him some slack.
Simply put, I'm looking for a slow trickle of amino acids while my body is at rest. I see no reason whatsoever to have carbohydrates while asleep. Further, the EFA's in my shakes aren't there to slow down the caseins; they're there for several other specific reasons. When I head into my comp cycle I'll be experimenting with amino acid concoctions during sleep hours. More so, just to reduce my daily caloric intake, but also to ensure I'm still feeding my muscles while at rest.

I would also like to add my nutritional needs fluctuate on a daily basis. Yesterday was back training, so my nutrition for the day was geared specifically towards that. Today I train delts, so my nutritional needs will be altered slightly. So as you can see, my nutrition/diet is more complex than just eating the same foods, taking in the same amount of calories on a daily basis. Although I am in a mass phase, my carbohydrates are being cycled somewhat similar to when I'm in a cutting phase. This, coupled with cardio, keeps me rather lean throughout my mass phases.
I hope this little overview is helpful for a few out there. I posted this to show the discipline/dedication this sport requires, more so than that from a nutritional stand point.



* * * Although I posted the times I eat. They are not exact, accurate yes, but not exact
I don't sit and stare at the clock awaiting my next meal. Most of the time my inner clock goes off around the 2 hour mark, so the hands of a clock are merely a guide. They don't dictate the exact moment I eat. For example my 2 pm meal might be consumed 15 minutes prior, or 15 minutes to the latter. Believe me, if you run 20-30 minutes behind with a meal you aren't going to loose muscle. The more important factor is not missing meals. You certainly can miss a meal here and there due to the fact life isn't all that fair at times. You just can't make a habit of missing meals on a regular basis. Then you're asking for trouble in the form of disappointing results/progress.


~Pinnacle~

[C_Bino]

C Bino also asked" Mean Mr. Pinnacle, you said you were anti pro/fat dieting. Then why are you consuming pro/fat shakes throughout the night?"
I thought it was rather obvious as to why one would consume such a shake at those times. But he is Canadian, so 1'11 cut him some slack.

LMAO. Thanks Pinn. As if BD's constant torment wasnt enough...

Thanks for posting the sample diet, great for reference. I like that you dont have cheat meals, and what you said about the discipline. I think the problem people have in discipline FOR SURE like you stated. If you set yourself up for a cheat meal every Saturday than you are using it as an excuse to cheat, even if you dont need it you just do it because. But if you can get through just one Saturday, than another you can save it for when you really "need" it, not when you have it for the sake of having it. Once again it all goes back to discipline as you have so readily pointed out. One thing I would like to point out, not to take away from the post at all, but when you mention the crash after consuming something like dextrose post workout. It is SO true, you want to sleep, but I think that as well can go back to discipline (for those of you who use whey+dex) if you are disciplined enough you dont sleep and you stay on schedule. Anyways, just wanted to add my two cents.

[goose]

Could you list the vitamins, minerals, and other supplements that you are on full time?

[Pinnacle]

Could you list the vitamins, minerals, and other supplements that you are on full time?

goose,the reason I left that out in my diet post is I really didn't/don't want to get into a lengthy discussion on why I take this at a precise time,and why I take that.Some of the vitamins/minerals I take are because I'm defficient in certain areas.Other aren't.

Some of the suppliments I use throughout the day are :

green tea extract
guarana root extract
dandilion root extract
ALA with every other meal.(750 mgs)

There are others, I posted these to give you a very general idea.

~Pinnacle~

[taiboxa]

i have to ask mr. pinnacle.. how do you feel consuming a meal that large w/in 1.5hrs of training.
i mean 2cups of oats, im assuming precooked is going to add up to 88g Carbs or so no biggie there but that amount of bloat in the gut pre workout (which i usually consume oats close to that 2hrs pre work out) makes me want to puke when i do any bending motion such as deads or squats. Does this not affect your or so u have some neat trick i could aquire to fix this?