MDA1125' s Journal
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MDA1125' s Journal - 6/16/2003 1:56:59 PM
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Marc David
Posts: 9129
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Marc' s Online Training Journal
Stats:
Bodyweight: 188lbs
Height: 5' 8"
BodyFat: 16%-17.1%
Goal: Weight Gain
Current: 188lbs
Goal: 195lbs
Date of Goal: 12/31/2003
Workout:
MAX-OT Style
6-9 heavy sets, to positive failure, 4-6 reps
Monday -Chest
Tuesday -Arms
Wednesday -Legs
Thursday -Cardio
Friday -Cardio
Saturday -Back
Sunday -Off or Cardio
Exercises: Various heavy compound movements
Chest: Barbell Incline bench press, decline, flat; dumbbells, occasional flyes, Hammer Strength machines if any
Arms: Barbell curls, dumbbell curls, cable curls, e-z bar curls, rope push-downs, v-bar push-downs, two-handed overhead extensions, dips, decline dumbbell extensions
Legs: Squats, leg presses, lunges, SLDL, one leg calf raises, donkey presses
Back: Weighted pull-ups, cable rows, hammer strength rows, dumbbell rows, v-bar pull-downs, wide-grip pull-downs, shrugs
Cardio: 30 mins target heart rate treadmill, lifecycle fitness machines, maybe bike, rarely stair-master
Nutrition:
Calories Eaten on Average
Total: 2951
Fat: 72g
Carbs: 319g
Fiber: 30g
Protein: 276g
Current Supplements:
Just-Whey
Creatine
Multi-Vitamin
Pepti-Lean
Occassional Supplements Taken:
Nitroxide
EFA complex
Glucosamine & Chondroitin
For a more complete entry of what I eat on a daily basis, please visit my FitDay Journal as the above is a baseline average from June 6th.
< Message edited by mda1125 -- 6/17/2003 8:11:06 AM >
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RE: MDA1125' s Journal - 6/17/2003 2:17:55 PM
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Leslie
Posts: 119
Joined: 6/13/2003
Status: offline
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quote:
It' s lowfat yogurt? I thought that would be a good bulk item. I also occasionally, when I remember, mix my shakes at home with 1% skim milk.
Low fat? Check out the label for sugar grams. I am guessing around 40g if it is not made with asparteme. Thats equivalent to 3.5 cups sugar cereal.
Bulking allows more food options, but for a clean bulk, I think cottage cheese with a banana or apple is a far better choice than yogurt. You want to keep your sugar, not fat, as low as possible.
(in reply to Marc David)
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RE: MDA1125' s Journal - 6/17/2003 11:28:57 PM
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Kris
Posts: 492
Joined: 4/5/2003
From: South Bay - California
Status: offline
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quote:
Low fat? Check out the label for sugar grams. I am guessing around 40g if it is not made with asparteme. Thats equivalent to 3.5 cups sugar cereal.
I' m not sure what yogurt you are referring to. My non-fat yogurt has 10g of sugar and 8g of protein. Tastes great too... a good snack.
_____________________________
Kris Anderson
Supplements 101 - Bodybuilding Supplements
(in reply to Marc David)
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RE: MDA1125' s Journal - 6/18/2003 6:16:10 AM
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Leslie
Posts: 119
Joined: 6/13/2003
Status: offline
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quote:
I' m not sure what yogurt you are referring to. My non-fat yogurt has 10g of sugar and 8g of protein. Tastes great too... a good snack.
Your yogurt is probably one that states " no sugar added" or its made with asparteme. Better, but not best. Sugar, especially milk sugar is not at all helpful in obtaining a lean physique. You can get away with your yogurt and a lil skim milk when bulking, but its really a no no, especially when cutting. When sugar is in the body your body releases insulin and then stores the sugar, most likely as body fat.
Below is a very good article I saved to my harddrive. It is from another site, but an excellent and informative read about sugar and its effect on insulin levels, ect.
Which type of carbohydrate is best for fat loss?
Recent scientific research shows that it' s not just the amount, but the type of carbohydrate you eat that plays an important role in boosting your energy levels, reducing body fat, and providing the fuel for a demanding exercise program
Back in the 1970' s, carbohydrates were separated into two categories - simple and complex. Foods high in sugar, such as chocolate, fruit or cakes, were classed as simple carbohydrates. At the time, scientists thought these foods were quickly digested in your body and led to a rapid rise in blood glucose. Complex carbohydrates, such as potatoes, rice and pasta were supposed to lead to a more gradual rise in blood glucose.
What is the glycemic index and why is it important?
However, in 1981, Dr. David Jenkins found this was not necessarily true. Dr. Jenkins, a Professor of Nutrition at the University of Toronto, set out to establish the type of foods that were best for people suffering from diabetes. He found that foods such as potatoes, traditionally defined as a complex carbohydrate, actually led to a rapid rise in blood glucose. And some foods high in sugar appeared to digest more slowly, leading to a gradual elevation in blood glucose.
This led researchers to classify foods according to their glycemic index. The glycemic index refers to the immediate rise in blood sugar that occurs as a result of eating a food high in carbohydrate. Foods that digest rapidly lead to a fast release of glucose into your blood stream. These are known as high glycemic index foods. Foods that digest more slowly release glucose into your blood gradually, and are known as low glycemic index foods. Pure glucose produces a large rise in blood sugar levels, and has a glycemic index of 100. Every other food is ranked on a scale from 0 to 100 (with some foods exceeding 100) according to its effect on your blood sugar.
How does the glycemic index affect insulin levels?
To understand the effect that the glycemic index (or GI) can have on fat loss, you need to know a little about a hormone called insulin. Insulin is released into the blood in response to elevated glucose levels. It counters the rise in blood sugar by shuttling glucose into muscle cells. Without insulin, your blood glucose levels would rise excessively, a condition known as hyperglycemia.
Foods with a high glycemic index cause a rapid rise in blood glucose. Your body then releases a correspondingly large dose of insulin to keep blood glucose levels stable. Different types of food have different effects on insulin levels. For example, a banana causes a rapid release of glucose into your blood, leading to a similar rise in insulin. An apple leads to a gradual rise in blood glucose (because of its high fiber content), and a slower rise in insulin levels.
Although insulin plays a vital role in maintaining stable blood glucose levels, high levels can lead to feelings of lethargy and fatigue. Insulin allows the amino acid tryptophan to enter the brain, leading to an increase in the production of serotonin. Serotonin is involved in the onset of sleep, and might explain why you' re ready to take a nap soon after that large pasta lunch.
Why insulin can slow down fat loss
Insulin is primarily a storage hormone. Its main purpose is to store nutrients in your body. However, insulin stores more than just glucose. It works in the same way with protein and fat.
This is particularly relevant when considering the effect of high GI foods consumed before, during or after exercise. The majority of evidence shows that you burn more fat when consuming foods with a low GI.
As far back as 1979, researchers found that ingesting glucose (a food with a high GI) 30 minutes before exercise causes a rapid rise in blood sugar. This stimulates a correspondingly large release of insulin, and reduces the amount of fat used during a workout. In contrast, a low GI food results in a higher concentration of free fatty acids (when fat is broken down and released into the blood it is known as a free fatty acid) in your blood during exercise.
However, most research suggests that any form of carbohydrate consumed before a workout will reduce the amount of fat your body uses for energy. Unless your goal is to maximize sporting performance, the common practice of consuming a carbohydrate based sports drink during a workout may limit the fat burning effects of exercise.
Foods with a low glycemic index can accelerate fat loss
According to South African researchers, foods with a low GI are more effective at promoting weight loss. Two groups were fed a diet containing identical amounts of protein, carbohydrate and fat. However, one group were given a diet based primarily on high GI carbohydrates. The second group consumed mainly low GI carbohydrates. The results are summarized in the table below.
Table 1. Weight loss after 12 weeks on a high or low GI diet
Diet Weight Loss
High GI - 16.3lb (7.4kg)
Low GI - 20.5lb (9.3kg)
The lower rate of weight loss in the high GI group may have been due to an increase in the production of insulin. This, in turn, can limit the use of fat as a fuel source.
In order to maximize the effect that diet has on fat loss, it makes sense to consume meals that cause a smaller release of blood glucose. This will minimize the production of insulin. However, limiting your diet to only those foods with a low GI can make for rather boring and tasteless meals. One way around this is to combine high and low GI foods, resulting in a meal with a moderate GI.
For example, combining potatoes (high GI) and baked beans (moderate GI) would lead to a gradual release of glucose into your blood stream. Including cheese (which contains fat and protein) would lower the GI even further. To help you distinguish between high and low GI carbohydrates, there are complete listings of the glycemic index of several hundred common foods.
There are several factors that affect the glycemic index of a meal
If carbohydrate is consumed with a high fat food, the rate of digestion is slowed down. This slows the release of glucose into your blood stream, leading to a lower rise in insulin.
Foods that are high in fiber also reduce the rate of digestion. However, the type of fiber makes a significant difference. For example, the GI of wholemeal bread and white bread don' t differ significantly, as their fiber is finely ground. Breads with a high content of grains lead to a more gradual rise in blood sugar. This is because of their higher levels of insoluble fibre.
Meals with a low GI can also make it easier to reduce your caloric intake. One of the main reasons that dieting has such a low success rate is that you end up feeling hungry all the time. However, meals with a lower GI appear to have a greater ' satiating-effect' (they make you feel fuller for longer), and may have an important role to play in a weight reduction program.
The bottom line
In order to successfully reduce body fat, stabilize blood glucose, and boost your energy levels, it' s important to consider not only the amount, but also the type of carbohydrate you eat. Meals that contain low to moderate GI foods will minimize the production of insulin. This can encourage your body to use more fat as a fuel source.
Even when consumed up to four hours before exercise, carbohydrate can still limit the fat burning effects of exercise. However, this effect is less pronounced with low GI carbohydrates. Exercise on an empty stomach is the best way to maximize the effects of exercise on fat loss.
A simple way to incorporate the GI into your fat loss strategy is to substitute low GI for high GI foods. For example, spaghetti (which has a GI of 41) could replace a baked potato (a GI of 85).
Meals with a lower GI appear to have a greater satiating effect, and can make it easier to adhere to a reduced calorie diet.
Remember that the key to successful fat loss is to create a caloric deficit - to consume fewer calories than you expend. If the amount of calories you take in is equal to the number of calories you expend, then your weight will remain the same - no matter what type of carbohydrate you consume. However, there is hard evidence to show that applying the GI concept to your diet can make it far easier to lose body fat.
Also
Insulin limits the use of fat as a fuel source
Some evidence that this is the case comes from a recent study completed at England' s Loughborough University. Eight subjects were given either a high or low GI meal 3 hours prior to exercise. Each meal contained identical amounts of protein, carbohydrate and fat. Insulin levels following the high GI meal increased by a massive 1000% after just 15 minutes.
After the low GI meal, insulin levels did increase, but only by between 80 and 160%. In the three hours after eating, subjects consuming the low GI meal burned almost 70% more fat than their high GI counterparts. This trend continued into the exercise session, where fat oxidation was 118% higher in subjects consuming the low GI meal.
In simple terms, a high GI food increases the production of insulin. And the more insulin you produce, the less fat you burn.
How does insulin encourage the storage of body fat?
And (why CLA works, it blocks Lipoprotein lipase)
Insulin increases the activity of lipoprotein lipase (LPL), an enzyme which promotes fat storage in muscle and adipose tissue. Insulin also inhibits the action of hormone sensitive lipase, the enzyme responsible for the mobilization of free fatty acids. Simply put, high levels of insulin make it less likely that your body will use stored fat as a fuel source.
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< Message edited by leslie -- 6/18/2003 6:17:23 AM >
(in reply to Marc David)
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RE: MDA1125' s Journal - 6/18/2003 9:25:29 AM
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Leslie
Posts: 119
Joined: 6/13/2003
Status: offline
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quote:
Question: Am I eating enough calories a day 2900~3200 to gain some decent weight? I' m eating a lot of really clean foods. I find it hard to get the calories any higher without eating more shakes or high calorie foods.
How long have you been consuming 2900-3200 calories? Are you gaining any weight? If not you may want to bump it up to 3400-3500 calories and see how that goes. If you have been stalled and are opting an increase- 280 g of protein is plenty, up the fat to 100g and carbs to 350-370g.
That means six meals of 40g protein PLUS your PWO shake, 15g fat per meal (from Flax, salad oil, *newmans is good*, yolks or Peanut Butter) and 50-60 g carbs per meal. Its alot of food, but if you are working out hard you will adjust.It' s inevitable you will gain a little fat, but most gains should be muscle. You can always shred up later.
Goal: 195lbs by December 31st, 2003
Is this obtainable with my current plan? I' m thinking that my current plan is good and better now with your suggestions. It' s just sticking to it and letting time do it' s job.
I do not see why not. You just need to eat boy. Patience and consistency is key. Also ensuring your foods are CLEAN and sugar free will help further prohibit unwanted fat gains.
< Message edited by leslie -- 6/18/2003 9:26:17 AM >
(in reply to Marc David)
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RE: MDA1125' s Journal - 6/18/2003 11:44:33 AM
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Leslie
Posts: 119
Joined: 6/13/2003
Status: offline
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Sounds like you have the right ideas!
quote:
Why the flax seed oil? I heard you can put it on salads as a dressing. Or some people put it in their protein shakes.. Can' t you get good flax seed oil pills? Does it have to come from a bottle that will spoil over time?
Flax can be used undetected in shakes and on veggies or salad. I have even put mine on chicken, but I suggest you get used to it first.
Some people argue pills are better than the oil. I personally prefer the oil. It does require refrigeration once opened but lasts pretty long.
Here is a link that gives a real good Q/A about EFA' s.
http://www.udoerasmus.com/FAQ.htm#new
As for fish oil, I am still new to the concept. Still reading and researching. TP is the resident expert on that. I trust him, so Ihave added fish oil caps to my daily diet. After the first few fish burps, it was easy.
< Message edited by leslie -- 6/18/2003 11:45:09 AM >
(in reply to Marc David)
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RE: MDA1125' s Journal - 6/18/2003 1:01:43 PM
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Leslie
Posts: 119
Joined: 6/13/2003
Status: offline
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No kitty LOL
Yea, post it in SUpplements. That will grab his attn. Plus since he feels so strongly about fish oil, he should blab alot about it;)
(in reply to Marc David)
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RE: MDA1125' s Journal - 6/24/2003 9:01:23 AM
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Leslie
Posts: 119
Joined: 6/13/2003
Status: offline
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Be sure to get your protein in. That is vital.
(in reply to Marc David)
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You just started this plan, no? 
RE: MDA1125' s Journal - 
