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My diet from Goliath jr

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  • #46
    Thanks for the reply .

    I really have no problem training without eating carbs prior as long as I have a decent amount of protein and fat in my body. Would you recommend staying carb-less prior to training since my body tolerates it well, or do you feel the apple is good for gains?

    Also, do you recommend a controlled refeed day once a week, or perhaps a cheat day, or cheat meal?

    Just looking for ways to improve upon my plan.

    thanks,

    Comment

    • #47
      Originally posted by goliath.jr
      Forgot to add - be carefull with meal number 4 on training days. Depending on the time between meal 3 and 4, insulin may still be a little elevated, and that could cause problems if you take in a lot of fat while insulin levels are high.

      Edit: Also, if ketosis is your goal, fruit is not a good choice of carbs. Dextrose would be better suited. Maybe split your post workout dextrose between pre and post workout.
      No ketosis isn't my goal...I think I'm taking in too much protein anyway to get into ketosis.

      I eat meal 4 usualy about 3.5 hours after meal 3. I would think (hope) that the insulin would have cleared my system by then, hopefully the r-ALA helps with that.

      Comment

      • #48
        Oh, one other thing. I've been using white rice for my second PW meal, reason being that I would think that since the only carb meals I'm eating are within 1.5 hours of training, I should go with something high GI for the second PW meal to help quickly shuttle nutrients into the muscle...instead of going with a low gi carb like oats that would be good for sustained energy.

        Good idea or not? I see you recommended lower gi carbs for the second PW meal to BigSoda

        Comment

        • #49
          Originally posted by JG1
          Thanks for the reply .

          I really have no problem training without eating carbs prior as long as I have a decent amount of protein and fat in my body. Would you recommend staying carb-less prior to training since my body tolerates it well, or do you feel the apple is good for gains?

          Also, do you recommend a controlled refeed day once a week, or perhaps a chest day, or cheat meal?

          Just looking for ways to improve upon my plan.

          thanks,
          A refeed day every 7 to 10 days is a great idea and I use that strategy. I also recomend it to Soda and any others that I have helped.

          If your workouts don't suffer from carb depletion, then skipping the pre workout carbs won't hurt you at all. Do you take a mulitvitamin, or vitaC supplements? Allways a good idea if you aren't eating any fruit at all.
          The burden of originality is one that most people don't want to accept. They'd rather sit in front of the TV and let that tell them what they are suppose to like, what they're suppose to buy, and what they're suppose to laugh at. You have Beavis and Butthead telling you what music you're allowed to like and not like, and you've got sitcoms that have canned laughter that lets you know when to laugh if you're too stupid to know when the joke is. People are too lazy and too stupid to think for themselves because America has raised them that way.

          mod @ superiormuscle.com

          Comment

          • #50
            Originally posted by goliath.jr
            A refeed day every 7 to 10 days is a great idea and I use that strategy. I also recomend it to Soda and any others that I have helped.

            If your workouts don't suffer from carb depletion, then skipping the pre workout carbs won't hurt you at all. Do you take a mulitvitamin, or vitaC supplements? Allways a good idea if you aren't eating any fruit at all.
            No, I haven't been taking a multi-vitamin...just because I don't know of a good brand to get. I have been taking 3g Vit C daily...1g morning, 1g in my PW shake, 1g night. Also been taking Vit E morning/night.

            I'll skip the carbs pre-training then, thanks for the help!

            Comment

            • #51
              Originally posted by JG1
              Oh, one other thing. I've been using white rice for my second PW meal, reason being that I would think that since the only carb meals I'm eating are within 1.5 hours of training, I should go with something high GI for the second PW meal to help quickly shuttle nutrients into the muscle...instead of going with a low gi carb like oats that would be good for sustained energy.

              Good idea or not? I see you recommended lower gi carbs for the second PW meal to BigSoda
              The purpose of high GI carbs post workout is because your muscles are much more receptive to nutrients. They are glycogen depleted and starving. The insulin spike helps build glycogen stores back up quickly.. After about 1-2 hours post training though, an insulin spike doesn't do much to help. Quck glycogen replenishment isn't as critical at that point.
              The burden of originality is one that most people don't want to accept. They'd rather sit in front of the TV and let that tell them what they are suppose to like, what they're suppose to buy, and what they're suppose to laugh at. You have Beavis and Butthead telling you what music you're allowed to like and not like, and you've got sitcoms that have canned laughter that lets you know when to laugh if you're too stupid to know when the joke is. People are too lazy and too stupid to think for themselves because America has raised them that way.

              mod @ superiormuscle.com

              Comment

              • #52
                Originally posted by JG1
                No, I haven't been taking a multi-vitamin...just because I don't know of a good brand to get. I have been taking 3g Vit C daily...1g morning, 1g in my PW shake, 1g night. Also been taking Vit E morning/night.

                I'll skip the carbs pre-training then, thanks for the help!
                Good. Brands don't really matter, as they all have roughly the same thing in them anyway. I just buy the grocery store brand...
                The burden of originality is one that most people don't want to accept. They'd rather sit in front of the TV and let that tell them what they are suppose to like, what they're suppose to buy, and what they're suppose to laugh at. You have Beavis and Butthead telling you what music you're allowed to like and not like, and you've got sitcoms that have canned laughter that lets you know when to laugh if you're too stupid to know when the joke is. People are too lazy and too stupid to think for themselves because America has raised them that way.

                mod @ superiormuscle.com

                Comment

                • #53
                  Originally posted by goliath.jr
                  Good. Brands don't really matter, as they all have roughly the same thing in them anyway. I just buy the grocery store brand...
                  Thanks for your help bro. I'll continue the diet as I've been doing it. Strength is holding up pretty decent (125's on seated d-bell presses for reps, 345 on the incline for reps), as well as my size.

                  Do you feel there's a particular day that better to have a refeed (or cheat day ) on? I mean, should it be a rest day, or a day that you could really use all those extra calories and carbs, like leg day? Or does it really even matter? I've been haveing my cheat day on Sunday (leg day) where I eat strict meals 1-3, then i eat what ever I want there after.

                  Here's my training split:

                  Friday: Shoulders/Arms
                  Saturday: Off
                  Sunday: Legs/Lower Back/Abs
                  Monday: Off
                  Tuesday: Chest/Back/Calves
                  Wednesday: Off
                  Thursday: Off

                  Comment

                  • #54
                    I don't think it really matters. I still do cardio that day, but I may not go to the gym. Lately I have been though because I changed my routine and my days off are now mon/fri. I usually refeed on Sat. I'll go out to dinner with my wife or something and whatever the hell I want (within reason). But the rest of the day I eat very clean, just a little more than I would the rest of the week. I think the refeed day is very important. It helps keep T3 levels from plumeting.
                    The burden of originality is one that most people don't want to accept. They'd rather sit in front of the TV and let that tell them what they are suppose to like, what they're suppose to buy, and what they're suppose to laugh at. You have Beavis and Butthead telling you what music you're allowed to like and not like, and you've got sitcoms that have canned laughter that lets you know when to laugh if you're too stupid to know when the joke is. People are too lazy and too stupid to think for themselves because America has raised them that way.

                    mod @ superiormuscle.com

                    Comment

                    • #55
                      Originally posted by JG1


                      Here's my training split:

                      Friday: Shoulders/Arms
                      Saturday: Off
                      Sunday: Legs/Lower Back/Abs
                      Monday: Off
                      Tuesday: Chest/Back/Calves
                      Wednesday: Off
                      Thursday: Off
                      Just out of curiosity, what is the reason for the three day split?
                      The burden of originality is one that most people don't want to accept. They'd rather sit in front of the TV and let that tell them what they are suppose to like, what they're suppose to buy, and what they're suppose to laugh at. You have Beavis and Butthead telling you what music you're allowed to like and not like, and you've got sitcoms that have canned laughter that lets you know when to laugh if you're too stupid to know when the joke is. People are too lazy and too stupid to think for themselves because America has raised them that way.

                      mod @ superiormuscle.com

                      Comment

                      • #56
                        Originally posted by goliath.jr
                        I don't think it really matters. I usually do it on sat. I'll go out to dinner with my wife or something and whatever the hell I want (within reason). But the rest of the day I eat very clean, just a little more than I would the rest of the week. I think the refeed day is very important. It helps keep T3 levels from plumeting.
                        Yeah, I agree with the importance (leptin/t-3) of haveing a refeed day.

                        I'm still debating on whether to do a controlled refeed, or just have a cheat day. Basically with the controlled refeed I'd do 50g high GI carbs, 30-35g protein, 0 fat for meals 1-3, then 50g low GI carbs, 30-35g protein, 1Tbs flax for meals 4-6.

                        I think the controlled refeed will produce better results, but the cheat day would keep my more sane .

                        Comment

                        • #57
                          Originally posted by goliath.jr
                          Just out of curiosity, what is the reason for the three day split?
                          Been doing this 3 day split for a few years and love it. I train Chest/Back and Arms in compound sets...basicaly 1 set of chest, rest a couple minutes, 1 sets of back, rest a couple minutes then back to chest, etc.

                          I go to failure on all sets, reps from 4-12. Sets 5-6 for smaller muscle groups, 9 for larger muscles.

                          I feel that I make great gains if I hit the gym brutally hard 3 days a week, then have 4 rest days. Workouts last between 55-65 minutes.

                          What type of split do you prefer?

                          Comment

                          • #58
                            Originally posted by JG1

                            I think the controlled refeed will produce better results, but the cheat day would keep my more sane .
                            LOL - agree'd. Mine is controlled with the exception of 1 meal. I get real grumpy if I eat clean all the time. I start talking to walls and stuff too...start yelling at people that aren't there...it's a sad site, really.
                            The burden of originality is one that most people don't want to accept. They'd rather sit in front of the TV and let that tell them what they are suppose to like, what they're suppose to buy, and what they're suppose to laugh at. You have Beavis and Butthead telling you what music you're allowed to like and not like, and you've got sitcoms that have canned laughter that lets you know when to laugh if you're too stupid to know when the joke is. People are too lazy and too stupid to think for themselves because America has raised them that way.

                            mod @ superiormuscle.com

                            Comment

                            • #59
                              Originally posted by JG1
                              What type of split do you prefer?
                              The split that I have been doing recently is:

                              Mon - OFF
                              Tue - Chest
                              Wed - Back
                              Thur - Arms
                              Fri - Off
                              Sat - Shulders/Traps
                              Sun - Legs

                              Legs allways wipe me out prety good, so I like to have a full rest day afterwards. I used to do a 3 day split, but it just wasn't working out for me. I've been doing the 5 day split or a variation of it for about 3 years and my progress has been much more to my liking. I wish I could gain off of a 3 day split - it just doesn't work for me...
                              The burden of originality is one that most people don't want to accept. They'd rather sit in front of the TV and let that tell them what they are suppose to like, what they're suppose to buy, and what they're suppose to laugh at. You have Beavis and Butthead telling you what music you're allowed to like and not like, and you've got sitcoms that have canned laughter that lets you know when to laugh if you're too stupid to know when the joke is. People are too lazy and too stupid to think for themselves because America has raised them that way.

                              mod @ superiormuscle.com

                              Comment

                              • #60
                                JG1,

                                Impressive dedication.

                                Might try a B-Complex also. Where as the C's and E's rebuild, the B's shuttle the nutrients to the building sites.

                                Good Luck

                                Comment

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