For leaving tips, pick just one topic and write about it in depth. No lists please.
Also, please limit discussion in this thread. It is designed to be informative and concise. If you have questions or arguments, please PM the poster directly. Posts may be deleted if they don't respect these rules.
Thank you!
********************************************************************************************************************************
Substance.
Foods of substance are whole foods. Carbs can be thick like apples, bananas, even potatoes, or, you have breads, pastas, and fruit drinks. Substance fills you up, so that you can't fit anymore. Foods of substance, esp. when you're trying to remain lean or lean down are more beneficial in achieving this goal since 150 cal of carbs from an apple will satiate you longer than 150 cal from 8oz of apple juice. Many reasons why people get fat or stay stuck at a specific weight deal with the food they eat. The more "whole food" you go, the leaner you can become.
People who stick with strictly liquid protein diets find themselves under nourished and hungry quite often. However, if liquid protein is buy one source, and you balance that liquid protein meal with something solid that will fill the volume of your stomach up, you won't be hungry.
If you're trying to lean down, you want to focus on getting more whole foods. If you're trying to bulk up, you want high calorie dense foods and lots of actual liquids, like fruit juices or protein shakes with olive oils. This is why eating tons of chicken becomes a chore when you're huge, 225-350, because you're stomach just can't suffer ALL the protein necessary at one meal to get that big, and is also why ALOT of large NFL football players rely on meals like McDonalds, because the sheer amount of calories is tough to get in truly CLEAN meals.
A meal comprised of chicken, vegetables, and a sweet potatoe with healthy butter might top 600 calories, at best. For someone bulking, to eat that many meals would get expensive and difficult to stuff. However, down many meat patties, olive oils, or crap take out food achieves the same general goal easier. I'm not advocating going out for crap food if you're bulking; leave that to those on roids who can assimilate the calories quickly. What I am saying is, don't drink many, if at all, fruit juices. Eat the apples. The best part of what fruit is is in the actual fruit. The fiber, the water, the juices, the antioxidants. That stuff is lost when its added with sugar, dumped in large vats, and shipped to grocery stores where its safe to sit for days, even after processing. It's not hard to switch habits when you begin examining what you eat.
Fats
One thing I've done that helps when you're gaining muscle or trying to lose fat is add MORE healthy fats, via avocados, nuts, peanut butter (all natural, no sugar added, Like Teddy PB), olive oils, etc, is eating more fat. I'll smear a rice cake with a good healthy amount of fats and down a protein shake, that will take my energy FURTHER than downing a banana on the golf course or at work.
Why?
1.) Fats trigger a hormonal response in the brain as if to say "i'm full." You don't eat more. So the 50-100g of protein you get and good fats are wonderful at triggering a healthy, I'm full response, so you don't get unnecessary sugars when your body doesn't need them.
2.) Fats trigger hormonal responses for growth, repair, and sexual drives. A lack of fats hits men and women equally. Women who aren't "horny" normally have a lack of fats. That might not be all, but certainly not getting natural components can lead to a decrease in sex hormones. For men it means less Testosterone production, thereby decreasing errections and the sex desires you have.
3.) Internally, the wonders of omega 3's and fish oils have been praised here. But I'm also suggesting good fats at most meals to help feel FULL. To help with other anabolic growth needs, and to help with hormone production.
Most time I hear people talk about how cholesterol levels are to blame, however, 75% or more of cholesterol levels are determined by genetics, and are NOT directly linked to the heart diseases we think. One of the most notable reasons dr's don't care is because they're subsidized by the drug companies. They're so apt to write a prescription for anything heart linked, and these days, EVERYTHING is heart linked, they have the WRONG culprit. It isn't fats. Maybe transfats, but NOT fats like we used to think. If anything, it's all the carbs, man made and excessive natural ones too. People are more lethargic than ever, yet consuming MORE calorie dense foods than ever.
If you're diet is reasonable, and you're active, the 25% that's linked to diet will take care of itself. Sometimes the problem is too far gone, and a person takes meds to stay in line, but I know people of all walks of life who's diets are tight, they're active, and don't drink, and yet, their cholesterol levels are off the charts. What wasn't stated was their family had this history of high levels. Not that that's bad, but that was the history, not the reality.
A-Unit
Also, please limit discussion in this thread. It is designed to be informative and concise. If you have questions or arguments, please PM the poster directly. Posts may be deleted if they don't respect these rules.
Thank you!
********************************************************************************************************************************
Substance.
Foods of substance are whole foods. Carbs can be thick like apples, bananas, even potatoes, or, you have breads, pastas, and fruit drinks. Substance fills you up, so that you can't fit anymore. Foods of substance, esp. when you're trying to remain lean or lean down are more beneficial in achieving this goal since 150 cal of carbs from an apple will satiate you longer than 150 cal from 8oz of apple juice. Many reasons why people get fat or stay stuck at a specific weight deal with the food they eat. The more "whole food" you go, the leaner you can become.
People who stick with strictly liquid protein diets find themselves under nourished and hungry quite often. However, if liquid protein is buy one source, and you balance that liquid protein meal with something solid that will fill the volume of your stomach up, you won't be hungry.
If you're trying to lean down, you want to focus on getting more whole foods. If you're trying to bulk up, you want high calorie dense foods and lots of actual liquids, like fruit juices or protein shakes with olive oils. This is why eating tons of chicken becomes a chore when you're huge, 225-350, because you're stomach just can't suffer ALL the protein necessary at one meal to get that big, and is also why ALOT of large NFL football players rely on meals like McDonalds, because the sheer amount of calories is tough to get in truly CLEAN meals.
A meal comprised of chicken, vegetables, and a sweet potatoe with healthy butter might top 600 calories, at best. For someone bulking, to eat that many meals would get expensive and difficult to stuff. However, down many meat patties, olive oils, or crap take out food achieves the same general goal easier. I'm not advocating going out for crap food if you're bulking; leave that to those on roids who can assimilate the calories quickly. What I am saying is, don't drink many, if at all, fruit juices. Eat the apples. The best part of what fruit is is in the actual fruit. The fiber, the water, the juices, the antioxidants. That stuff is lost when its added with sugar, dumped in large vats, and shipped to grocery stores where its safe to sit for days, even after processing. It's not hard to switch habits when you begin examining what you eat.
Fats
One thing I've done that helps when you're gaining muscle or trying to lose fat is add MORE healthy fats, via avocados, nuts, peanut butter (all natural, no sugar added, Like Teddy PB), olive oils, etc, is eating more fat. I'll smear a rice cake with a good healthy amount of fats and down a protein shake, that will take my energy FURTHER than downing a banana on the golf course or at work.
Why?
1.) Fats trigger a hormonal response in the brain as if to say "i'm full." You don't eat more. So the 50-100g of protein you get and good fats are wonderful at triggering a healthy, I'm full response, so you don't get unnecessary sugars when your body doesn't need them.
2.) Fats trigger hormonal responses for growth, repair, and sexual drives. A lack of fats hits men and women equally. Women who aren't "horny" normally have a lack of fats. That might not be all, but certainly not getting natural components can lead to a decrease in sex hormones. For men it means less Testosterone production, thereby decreasing errections and the sex desires you have.
3.) Internally, the wonders of omega 3's and fish oils have been praised here. But I'm also suggesting good fats at most meals to help feel FULL. To help with other anabolic growth needs, and to help with hormone production.
Most time I hear people talk about how cholesterol levels are to blame, however, 75% or more of cholesterol levels are determined by genetics, and are NOT directly linked to the heart diseases we think. One of the most notable reasons dr's don't care is because they're subsidized by the drug companies. They're so apt to write a prescription for anything heart linked, and these days, EVERYTHING is heart linked, they have the WRONG culprit. It isn't fats. Maybe transfats, but NOT fats like we used to think. If anything, it's all the carbs, man made and excessive natural ones too. People are more lethargic than ever, yet consuming MORE calorie dense foods than ever.
If you're diet is reasonable, and you're active, the 25% that's linked to diet will take care of itself. Sometimes the problem is too far gone, and a person takes meds to stay in line, but I know people of all walks of life who's diets are tight, they're active, and don't drink, and yet, their cholesterol levels are off the charts. What wasn't stated was their family had this history of high levels. Not that that's bad, but that was the history, not the reality.
A-Unit
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