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  1. Replies
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    Fruit juice wouldn't really be all that bad. The...

    Fruit juice wouldn't really be all that bad. The sugars in fruit juice, contrary to popular belief, are not all fructose (many of the common ones end up being somewhere in the realm of 50/50). And...
  2. Thread: carbs b4 2?

    by fornero
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    365

    No. Nothing magical happens at 2pm that changes...

    No. Nothing magical happens at 2pm that changes the way you handle carbs.

    There is an advantage to consuming a larger portion of carbs when insulin sensetivity is highest (during/post-workout),...
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    As stated in the book, a few days of carb...

    As stated in the book, a few days of carb restriction/glycogen depletion will have a mobilizing effect on stubborn fat. Doing cardio on day 3 and/or day 4 AM will help in this regard.

    You could...
  4. UD2 is a great read even if you end up not using...

    UD2 is a great read even if you end up not using the diet. It explains a number of factors involved in fat loss and muscle gain, and I've applied portions/concepts of it to pretty much every...
  5. Thread: Burning Cals

    by fornero
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    14
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    767

    http://groups.google.com/groups?q=6+cal/lb&hl=en&l...

    http://groups.google.com/groups?q=6+cal/lb&hl=en&lr=&ie=UTF-8&c2coff=1&selm=103mql9k1mcku89%40corp.supernews.com&rnum=6

    note that when I wrote "6 kcal", it would best be read as "6 Calories"...
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    Unless he just started working out, this is...

    Unless he just started working out, this is simply not true. With the exception of cyclical diets, newbies/returning from a layoff, and using androgens; your body will be either systematically...
  7. Thread: Burning Cals

    by fornero
    Replies
    14
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    767

    Muscle does not burn nearly as many calories as...

    Muscle does not burn nearly as many calories as people think it does. Recent research points to ~6kcal/lb (this should not be confused with metabolically taxing activities such as protein synthesis...
  8. Assuming you're getting in a solid workout, the...

    Assuming you're getting in a solid workout, the post-workout carb intake is not going to result in fat storage-- that'll occur from overall excess caloric intake.

    The period of time just prior to,...
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    On a low carb diet, in a glycogen depleted state...

    On a low carb diet, in a glycogen depleted state (ie, PWO), a large portion of the whey protein is going to be deanimated and converted into glucose. The effects of this on ketosis will really only...
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    VERY basic guidelines: Set calories at...

    VERY basic guidelines:

    Set calories at 12xbodyweight in lbs.
    Set protein at 1-1.5g/lb
    Set carbs at 1g/lb
    Fats will make up the balance

    Consume the majority of your carbs at breakfast and...
  11. Thread: Soy flour

    by fornero
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    965

    Soy isolate is considerable "thicker" than casein...

    Soy isolate is considerable "thicker" than casein (which is much thicker than whey) when mixed with water, so it'll make a better bar. In addition to the protein powder + eggs, you'll need to add...
  12. Thread: Soy flour

    by fornero
    Replies
    11
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    965

    Ditch the soy flour and get some soy protein...

    Ditch the soy flour and get some soy protein isolate-- works extremely well for making hommade bars.

    Mix with egg beaters, little salt + baking powder. Add sweetner/spices to taste.

    Mix with...
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    You've gotta be kidding. Liquid processed...

    You've gotta be kidding. Liquid processed fructose?
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    You said you wanted to get in more protein, meals...

    You said you wanted to get in more protein, meals 2 & 3 have none. In addition, PB in and of itself isn't a great source. Add a source of lean protein to meals 1-3 and meal 6. This'll help up the...
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    1/2 cup cottage cheese 1 scoop of some sort of...

    1/2 cup cottage cheese
    1 scoop of some sort of thick protein powder (caesin or soy based work well)
    1 TBSP nut butter (peanut or almond work very well)
    ~1 TBSP sugar free pancake syrup (I use...
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    If you're glycogen depleted, starting a refeed at...

    If you're glycogen depleted, starting a refeed at night and continuing it for 24 hrs shouldn't be a problem (UD2.0 is setup for doing this).

    If you're not doing low carbs, or your workout volume...
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    Not a big deal, but for your PW shake, you'll...

    Not a big deal, but for your PW shake, you'll probably wanna ditch either the brown sugar or the PB.

    PB (fat + fiber) will slow digestion, if that's what you're going for
    Sugar would give an...
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    You could try using maltodextrin instead. As...

    You could try using maltodextrin instead.

    As for the amount-- it really depends on your goals/caloric needs/workout type/other daily caloric intake.

    For a rough estimate, in terms of glycogen...
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    Assuming it's been at least 7 hours since your...

    Assuming it's been at least 7 hours since your last beer, I'd imagine it's all been metabolised by now.

    I don't see why you'd want to have a cheat day today due to drinking yesterday. If anything,...
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    If you'll have enough time between weigh in and...

    If you'll have enough time between weigh in and your first match to get in a decent liquid meal, you might wanna consider going low carb/keto. Do either circuit training or HIIT to deplete your...
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