The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Fade To Black crshbrn's Avatar
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    Critique Diet for the "Up Your Bench 30lbs in 30 Days" program.

    I am a week into the "Up Your Bench 30lbs in 30 Days" and would like some critique on my diet. The program calls for taking getting 25 calories per a pound of bodyweight so my goal is 5,450. I have a pretty high metabolism so I don't pick up fat super easy. I try to split the calories up into 5 or 6 meals so that requires around 900 calories a meal. A typical day goes like this:


    Breakfast (Pre-Workout) Totals: 950cal, 55g Protein, 126g Carb, 26g Fat

    -Medium Apple
    -1/2 Cup Yogurt
    -3 Eggs
    -5 Pieces of Turkey Bacon
    -1/2 Cup Oatmeal
    -1 Cup Cheerios
    -1/2 Cup Soy Milk
    -1 Cup Orange Juice Taken 45 min before workout w/ creatine



    Post Workout Totals: 800cal, 59g protein, 93g carb, 23g fat

    -ProLab N-Large2 Weight Gainer
    -1 Serving Peanut Butter



    Post Workout Meal (1.5 to 2 hours after shake): 1020cal, 75g protein, 186g carb, 8g fat

    -1 Medium Apple
    -1/2 Cup Yogurt
    -6 oz Chicken Breast
    -1 Cup Brown Rice
    -1 Cup Bush's Baked Beans



    Meal #4 (2.5 hours later at Work): 800cals, 59g Protein, 93g Carb, 23g fat

    -ProLab N-Large2 Shake
    -1 Serving Peanut Butter



    Meal #5 (2.5 hours later still at work):1250cal, 46g protein, 149g carb, 54g fat

    -1 medium Apple
    -1/2 cup fat free cottage cheese
    -1 package of Lance cheese on wheat crackers
    -2 pieces of whole wheat bread w/ 2 servings of Peanut Butter
    -1 cup orange juice
    -1 slice of a whole wheat bagel
    -1 serving cream cheese



    Meal #6 (2.5 hours later and it depends on if my girlfriend cooks or not.) If not, it goes like this: 480cals, 36g protein, 93g carb, 19g fat

    -3 eggs
    -1/2 cup brown rice
    -1/2 cup beans
    -1/2 cup yogurt

    Before Bed: 1/2 cup cottage cheese (80cals, 15g protein, 5g carb, 0g fat)




    GRAND TOTALS:

    Calories: 5390
    Protein: 345 Grams
    Carbohydrates: 745 Grams
    Fat: 153 Grams

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  3. #2
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    why the fat immediately post-workout? I think all you need is carbs/protein within that window. The fat will just slow down the protein absorbing.

    but I guess if its a question of cutting cals total or eating peanut butter right after then I'd eat the peanuts

  4. #3
    Fade To Black crshbrn's Avatar
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    Quote Originally Posted by samadhi_smiles View Post
    why the fat immediately post-workout? I think all you need is carbs/protein within that window. The fat will just slow down the protein absorbing.

    but I guess if its a question of cutting cals total or eating peanut butter right after then I'd eat the peanuts
    Yeah, I was just trying to space out the calories evenly. I probably should just throw in the peanut butter somewhere else instead of having it right after a workout.

    Should I also cut down on the fats before my workout or just leave them where they're at?
    Last edited by crshbrn; 04-26-2009 at 03:10 PM.

  5. #4
    Moderator joey54's Avatar
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    I wouldn't eat so much dairy personally, but seems like you have obtained the balance you want. How many days into this diet are you?

  6. #5
    Fade To Black crshbrn's Avatar
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    Quote Originally Posted by joey54 View Post
    I wouldn't eat so much dairy personally, but seems like you have obtained the balance you want. How many days into this diet are you?
    I started it the same day I started the program, which was on the 21st of this month. I'm about to start week two tomorrow, the 28th. I didn't realize it was a lot of dairy.

    I just was throwing the yogurt in there because it's hard sometimes getting over 5000 calories a day so I was looking for some things that added calories without being to hard to get down. Does the dairy have a negative impact or is it for another reason?

    Thanks for the response

  7. #6
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    Quote Originally Posted by samadhi_smiles View Post
    why the fat immediately post-workout? I think all you need is carbs/protein within that window. The fat will just slow down the protein absorbing.
    I'm too lazy to go find it but a study of whole milk vs. skim milk post-workout showed that whole milk, with it's fat content, had a better response than the no-fat skim milk.

    It's nothing to be afraid of. The protein will still get broken down quickly enough, and there should be protein still circulating from the pre-workout drink/meal.

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