Good Fat, St (Carb), fruit, dairy questions :)

[gymlover]

just a few questions

1-Why cant you mix say a good fat with st carb?

2-do you cut out fruits entirely before contest or keep maybe berries/apple?

3-same thing with dairy (greek yogurt) as #2

Thanks in advance:)

[Badgergrl]

Everyone will have a different answer to those questions. I know a lot of ladies keep a little fruit and dairy in their diet up until the final days of prep. I cut them out when I start dieting because I know I can get leaner without them. I guess you just have to figure out how your own body responds.

I don't think I understand your first ?. What is St?

[bree marsh]

just a few questions

1-Why cant you mix say a good fat with st carb?

2-do you cut out fruits entirely before contest or keep maybe berries/apple?

3-same thing with dairy (greek yogurt) as #2

Thanks in advance:)

st? carb

[Suzanne]

think it means
starchy carb

[bree marsh]

ok then, here's my opinions...

1. i don't see an issue with mixing a fat and starch, except post-workout, just because fat slows the digestion/absorption of the carb and you want to replenish muscle glycogen asap
2. i keep fruit in til the end...but yes, mostly berries and grapefruit
3. i also keep in dairy, i just don't understand why people exclude it! as long as it's low-fat or fat-free...to me everything can be worked into a healthy diet as long as calories are in check!

this of course does not pertain to those individuals on the keto diet because they have to exclude so many food groups! (which i disagree with!)

[Erik]

just a few questions

1-Why cant you mix say a good fat with st carb?

You can if you want to.


2-do you cut out fruits entirely before contest or keep maybe berries/apple?


You don't have to cut fruit.


3-same thing with dairy (greek yogurt) as #2


Same as #2.

Dieting doesn't have to be the torturous experience that some make it out to be - eating like 4 different foods total. You can have more balance provided you're eating the correct amount.

[Erik]

ok then, here's my opinions...

1. i don't see an issue with mixing a fat and starch, except post-workout, just because fat slows the digestion/absorption of the carb and you want to replenish muscle glycogen asap

Agree, except for the reasons. PWO glycogen synthesis is not the priority of the PWO meal since resistance training isn't very glycogen depleting under normal volumes and outside of performance reasons (multiple daily event endurance athletes), there's no reason to rush glycogen resynthesis.

Primary purpose is to halt protein breakdown and stimulate protein synthesis.

[Suzanne]

i have heard dairy products make skin thicker something you don't want on stage

[Erik]

i have heard dairy products make skin thicker something you don't want on stage

I can't remember who said it back in the day, but it was something to do with this being an age-old bodybuilding myth ... and thick skin just meaning you're still fat. LOL

[bree marsh]

Agree, except for the reasons. PWO glycogen synthesis is not the priority of the PWO meal since resistance training isn't very glycogen depleting under normal volumes and outside of performance reasons (multiple daily event endurance athletes), there's no reason to rush glycogen resynthesis.

Primary purpose is to halt protein breakdown and stimulate protein synthesis.
i didn't say that was the only reason and main priority:D did i?
i have heard dairy products make skin thicker something you don't want on stage

:rolleyes: i don't think so!!!

[Erik]

i didn't say that was the only reason and main priority:D did i?


No, I guess you didn't. But given it's the only reason you mentioned, I assumed (I guess incorrectly :) ) you'd not skip priority 1. :p Mostly since speed of reglycogenation doesn't matter.

:waving:

[Suzanne]

i didn't say that was the only reason and main priority:D did i?


:rolleyes: i don't think so!!!

is it really appropriate to "roll eyes" at a comment? i posted a reason that may be why some people might not use dairy in their prep in response to a question

[bree marsh]

is it really appropriate to "roll eyes" at a comment? i posted a reason that may be why some people might not use dairy in their prep in response to a question

oh sorry...i just thought it was funny, since there really isn't anything to back it! i just like to get laughs at all the crazy stuff people do! i am truly sorry though, i didn't mean to be MEAN!!! peace! :)

[Suzanne]

oh sorry...i just thought it was funny, since there really isn't anything to back it! i just like to get laughs at all the crazy stuff people do! i am truly sorry though, i didn't mean to be MEAN!!! peace! :)

:)

[gymlover]

Everyone will have a different answer to those questions. I know a lot of ladies keep a little fruit and dairy in their diet up until the final days of prep. I cut them out when I start dieting because I know I can get leaner without them. I guess you just have to figure out how your own body responds.

I don't think I understand your first ?. What is St?


Thanks i know everyone will answer different I have just heard/read so many different things:) and also know that EVERY person is different.

oh ST is a STARCHY carb :p

Erik: Dieting doesn't have to be the torturous experience that some make it out to be - eating like 4 different foods total. You can have more balance provided you're eating the correct amount

Yeah from what I have read/heard it can be very pleasant to downright misery. This is a LEARNING experience for me:)


Breeok then, here's my opinions...

1. i don't see an issue with mixing a fat and starch, except post-workout, just because fat slows the digestion/absorption of the carb and you want to replenish muscle glycogen asap
2. i keep fruit in til the end...but yes, mostly berries and grapefruit
3. i also keep in dairy, i just don't understand why people exclude it! as long as it's low-fat or fat-free...to me everything can be worked into a healthy diet as long as calories are in check!

this of course does not pertain to those individuals on the keto diet because they have to exclude so many food groups! (which i disagree with!)

how often do you have a fruit (berries/grapefruit) once a day, twice a day?
I LOVE my greek 0% fat yogurt with stevia (delish)

Suzanne i have heard dairy products make skin thicker something you don't want on stage of course not wanting on stage, but really?thicker?

Thanks again all for feedback

[Suzanne]

I think you ought to look at Body for Life very easy plan no weighing lots of variety
dieting to lose weight should not be super restrictive

[SBT]

I think you ought to look at Body for Life very easy plan no weighing lots of variety
dieting to lose weight should not be super restrictive

I agree!! And I also think those that ARE super restrictive are also the ones who have potentially worse rebounds then those that keep their diets more balanced when dieting.

[CydneyWalker_etheric]

i hadn't heard of the thick skin issue with dairy, but i know most cut it out as it bloats alot of people. i kept soy milk in my diet for quite some time before finally cutting it out, but that was at the very end. and i still had some yogurt during this cutting phase for my last show. it just depends on the person. as i found yogurt didn't bloat me and protein powders didn't bloat me. i think those are a lot of myths that are still perpetuated. as far as fruit is concerned, my god, i would have died if i couldn't have had a banana over the weekends. i think people get too strict too early with contest dieting. my energy levels dictated what i would have and if my energy was low, i added extra carbs. the name of the game is fat loss with minimal muscle loss. you need to cycle those carbs in and out to keep energy levels up during a stressful time and also to keep from breaking down all the hardwork (muscle) we have done to step on stage.

[bree marsh]

i'd eat blueberries every morning with oats or cereal...about 1/4 cup frozen, and 1/2 grapefruit about 2x/wk...and frozen strawberries about 2x/week...and sometimes i'd have 1/2 banana or apple. worked for me!
Thanks i know everyone will answer different I have just heard/read so many different things:) and also know that EVERY person is different.

oh ST is a STARCHY carb :p

Erik:

Yeah from what I have read/heard it can be very pleasant to downright misery. This is a LEARNING experience for me:)


Bree

how often do you have a fruit (berries/grapefruit) once a day, twice a day?
I LOVE my greek 0% fat yogurt with stevia (delish)

Suzanne of course not wanting on stage, but really?thicker?

Thanks again all for feedback

[CydneyWalker_etheric]

i'd eat blueberries every morning with oats or cereal...about 1/4 cup frozen, and 1/2 grapefruit about 2x/wk...and frozen strawberries about 2x/week...and sometimes i'd have 1/2 banana or apple. worked for me!

i think it is our backgrounds that keep us from excluding too many foods too soon.

[gymlover]

thanks:)

i'd eat blueberries every morning with oats or cereal...about 1/4 cup frozen, and 1/2 grapefruit about 2x/wk...and frozen strawberries about 2x/week...and sometimes i'd have 1/2 banana or apple. worked for me!

[gymlover]

I was doing the quote within a quote to hard this is way easier LMAO

anyhow

I think you ought to look at Body for Life very easy plan no weighing lots of variety
dieting to lose weight should not be super restrictive
I had did somewhat a body for life WAY back when I first started I am wanting to lose weight but also possibly compete

I agree!! And I also think those that ARE super restrictive are also the ones who have potentially worse rebounds then those that keep their diets more balanced when dieting.
Oh interesting about restrictive foods and worse rebounds. I have read about BAD rebounds something I do NOT want to happen as I am sure others don't either.

i hadn't heard of the thick skin issue with dairy, but i know most cut it out as it bloats alot of people. i kept soy milk in my diet for quite some time before finally cutting it out, but that was at the very end. and i still had some yogurt during this cutting phase for my last show. it just depends on the person. as i found yogurt didn't bloat me and protein powders didn't bloat me. i think those are a lot of myths that are still perpetuated. as far as fruit is concerned, my god, i would have died if i couldn't have had a banana over the weekends. i think people get too strict too early with contest dieting. my energy levels dictated what i would have and if my energy was low, i added extra carbs. the name of the game is fat loss with minimal muscle loss. you need to cycle those carbs in and out to keep energy levels up during a stressful time and also to keep from breaking down all the hardwork (muscle) we have done to step on stage.

I can do the greek yogurt right now and I don't bloat as I was only having it maybe once a day or every other.

PP I have EVERYDAY sometimes twice if I'm pinched for time and it does NOT bloat me either.

That is what I want fat loss with minimal muscle loss LOL

[dvsness]

I can't remember who said it back in the day, but it was something to do with this being an age-old bodybuilding myth ... and thick skin just meaning you're still fat. LOL

I believe that 'theory' has something to do with many people having slight allergies to lactose but not actual intolerance.

[dvsness]

this of course does not pertain to those individuals on the keto diet because they have to exclude so many food groups! (which i disagree with!)

I have found my energy levels to be a lot more consistent when dieting sans carbs (as opposed to cycling, which I save for offseason).

[CydneyWalker_etheric]

I can do the greek yogurt right now and I don't bloat as I was only having it maybe once a day or every other.

PP I have EVERYDAY sometimes twice if I'm pinched for time and it does NOT bloat me either.

That is what I want fat loss with minimal muscle loss LOL

I found when I was in a crunch, yogurt helped me out. Wasn't something I did everyday. The protein powder I did everyday. And I also did BCAAs and glutamine even on contest day. Helped with keeping me dry and giving me energy for posing on stage without spilling over from rice cakes and pb and graham crackers.

[Erik]

And I also did BCAAs and glutamine even on contest day. Helped with keeping me dry and giving me energy for posing on stage without spilling over from rice cakes and pb and graham crackers.

What did? Branch chain amino acids and glutamine? Helped keep you dry and prevent spillage? How?

[4evrstroud]

I read this and I almost wish that I could give you good advice at this time, but since dieting is a learning process every time you do it, I can't feel that my advice would be as valuable at the moment. This was my second year dieting and I didn't do dairy or fruits last year or this year. Whether it was a good choice or not, not sure at this time. I will agree with SBT on rebounds.

My stomach is still jacked at this time and I am two wks post contest. It could be one of two things, either the long 6 months of dieting for all the shows is now paying its dues, or the fact that by NYC there wasn't a wide range of food that was calculated in my diet. I can tell you this---- every post contest I have craved, and i mean craved the fructose in fruits and the sugar from Yogurt. Let me state again, it's been 2 wks and myself only has been through about 5 gallons of milk. I do not think that is too much, because I would usually go through about a gallon of milk every 4 days my last offseason.

In the end, I know this hasn't helped, but it atleast lets you know what my body has undergone with these circumstances.
As of next year, I might keep these items in my diet a little bit longer, but still may cut them out at the end.