Diet

[Jggabytes]

i do both

[mr. john]

guys, just a question,ok lng ba na mga 1 liter per day of skim milk ang iniinom ko? tnx

[Wyld]

^ Recommended daily allowance for milk and milk products is 3 8 ounce servings in a day.

 

According to medical studies, more than that and youre body will have a hard time metabolizing it.

 

Too much milk will also give you constipation.

 

If youre not drinking totally fat free milk then it will increase your intake of saturated fats that lead to heart disease.

 

In men, certain studies show a relationship between excessive milk intake and prostate cancer.

 

Actually, the sugar content of milk should be the least of your concerns.

[flipp0]

guys lets talk abut ATKINS....maganda daw eto.....cnu na ba naka try nito? or sino ba me recipe ng ATKINS using local resources?...............Pls PM me for info bout ATKINS the pinoy way..ty :thumbsupsmiley:

[pink_kuko69]

light meals before work out kase napansin ko kapag kumakain ako after workout sobrang takaw. my friend recommends sleeping after workout

[commander007ph]

fruit 30 minutes before working out

[kuya willie]

san makakabili ng murang whey protein? tumingin ako sa GNC , 3k pala un. meron nagbebenta dun sa gym, 1,700 lang, di kaya peke un, meron bang pekeng whey protein?

[mr. john]

san makakabili ng murang whey protein? tumingin ako sa GNC , 3k pala un. meron nagbebenta dun sa gym, 1,700 lang, di kaya peke un, meron bang pekeng whey protein?

 

try m bro sa cash and carry..

[cmpatiko20]

always drink green tea better din pang diet un.... 5 to 6 glass a day!

[blitzy]

well this is what i did before hehehe:

breakfast: cereal (whole grain)w/ non fat milk and 1 banana

snacks: crakers or another banana or 1-2 wheat bread

lunch: tuna or vegies, another banana or pineapple chunks

snacks: crakers or another banana or 1-2 wheat bread

dinner: oatmeal

 

and i jog 1 hr everyday except on sundays hehehe...

 

stay away from junk food, sweets, soft drinks etc etc

 

drink lots of water

 

hehehe...

[mr. john]

can someone post his/her sample meal plan in connection with buildingdeveloping muscles or let just say muscular definition i? tnx a lot

[Mang Joe]

I lost a couple of pounds in 1 month with exercise + diet...What I did was:

 

Breakfast - fruits / oatmeal

Lunch - Boiled chicken w/o skin or steamed fish or tuna in water

After gym - small piece of kamote

Snack - Green apple / banana

Dinner - Boiled chicken w/o skin or steamed fish or grilled meat w/o fat

 

I try to eat 5 times a day..Small portions lang then pag nagugutom ako...Kain lang ako green apple or konting almonds...No to oily food, sweets, sodas and rice..Kamote or wheat bread instead of rice

Edited July 9, 2007 by Mang Joe

[quickfox]

Mga sir, hingi naman ako ng sample meal plan, kasi sabi ng PT ko is kailangan ko daw mag High-protein diet para daw makita ko na yung results ng pagbubuhat ko sa gym, and also kasi may iniinom na rin akong supplements. Pero mga sir, bawal po ang manok sa akin kasi i have recurring skin asthma, Pahingi naman ako ng meal plans. Salamat and stay healthy mga tol...

[Pixiedust]

i can't help it but i eat after. pag before kasi i have the tendency to puke. the most that i can eat is a banana, as in the fruit ha.

 

--------------------

Hurray for Pinoy gay celebrities who have left their closets! Ahlavyouall!

[quickfox]

Ako I eat before and after working out, because my PT advised me to... Pero before, I eat an hour before ako mgbuhat.

[id6230]

I prefer to exercise on a light stomach and I usually run early in the morning so my last food intake was my supper the night before. After exercising , I would say after 2 hours, I eat . I drink a lot of fluid during exercise. Just plain water.

[id6230]

This is my experience. When I stopped drinking colas, ate mostly fruits and vegetables. More fish and avoid my favorites like chocolates,ice cream and halo halo. It really made a difference. I went to 18% body fat and I got a lean body. Kaya lang, I felt very deprived sa food. I have the will to do it but I like my favorites too much.

[maksi]

you should at least eat some light meal 1.5 to 2 hours before you workout and within 2 hours after otherwise, your metabolism will eat thru your muscles and loose your gains in your work-out.

 

till next time..........

 

enjoy!

[Fusarium_jimini]

Light Carbo (as much as possible no complex carbo, simple sugars lang) an hour before work-out

 

after work-out:

after cardio/aerobics - Carbs & proteins, very minimal fats (stay away from foods with saturated fatty acids or tryglycerides)

after weight training - High protein, some carbs, very minimal fats

 

peace!

[doduue]

usually in the morning una exercise bago kain

[Guest mhaia]

i make sure that i eat dark chocolate before workout, it's a good source of energy, after workout high protein diet naman

[qrich_23]

yup! knna i ate kamote, buko pie & banana...it works, dami ko energy kht puyat ako....plus karga ng optimum choco mint after workout..

[Borgie]

we actually should eat before we workout... i usually eat carbs before workout and high protein after... i also drink whey before and after...

[Chinelas1]

Before... and I will have a tall glass of skim milk with a banana after! :thumbsupsmiley:

[BEaST-RiPPed]

eto nbasa ko lng sa isang website bahala na kyo mag interpret...

 

Diet Fallacy #2. EATING BEFORE EXERCISING will provide your muscles with instant energy

 

Many people assume that the human body operates like a machine and therefore in order to work, it needs to be fueled liked a machine. Eating before exercise seems to make sense. But does it really?

 

As you'll soon realize, the idea that pre-exercise meals provide the muscle with instant energy is literally wrong, often misleading and counter effective.

 

In order to provide the muscle with nutrients and energy, food must be first fully digested. During digestion food is broken down into smaller compounds, yielding molecules of amino acids, fatty acids and glucose – which are transferred to the body's tissues through the circulatory system. The digestion elimination process, that occurs in the stomach, intestines, liver and kidneys, respectively, requires substantial amounts of energy. During digestion, blood flow shifts from the brain and muscles to the inside organs (responsible for digestion and elimination). That shift in the blood flow profoundly affects the brain and muscle tissues, lowing their capacity to perform and resist fatigue.

 

The question remains: "What about meals that require almost no digestion?" such as those made from fast assimilating nutrients. (Note that fat is a slow digested and assimilated nutrient compared to protein and carbs.)

 

Consuming a pre-exercise meal made from a blend of fast releasing proteins and carbs (such as whey and sugar), looks initially quite appealing. In theory such meals would nourish the muscle tissues with amino acids and glucose to inhibit muscle breakdown, while providing instant energy. It all makes sense, but even so, in real life, things often work differently than in theory.

 

Recent studies demonstrated that eating fast releasing foods before or during exercise could be counter effective, to say the least. Investigators in the school of sport and exercise science, University of Birmingham, Edgbastion, England found that ingestion of carbs before exercise adversely elevated plasma cortisol levels. Interestingly enough, there was a significant reduction in post exercise cortisol when carbs were not ingested before exercise. Furthermore, there was a faster shift from carb to fat fueling during exercise, when a pre-exercise meal was not applied.

 

As for protein, what failed to reach mainstream nutrition knowledge is the already established fact that protein rich foods raise cortisol levels if applied incorrectly. Studies at the University of Lubeck, in Germany, found that oral administration of fast releasing protein foods such as hydrolyzed (pre-digested) proteins, have an even more profound cortisol elevating effect, compared to whole protein foods.

 

Note that chronic elevated cortisol has been associated with muscle wasting and fat gain (in particular abdominal fat.)

 

In summary, pre-exercise meals may rob the brain and muscle of energy (due to digestion). Eliminating the digestion effect of pre-exercise meals may only make things worse. Eating meals made from fast releasing proteins and cabs, before exercise, can cause a profound cortisol elevating effect during and after exercise. This may severely compromise ones ability to build muscle and burn fat.

 

In conclusion, DO NOT EAT before exercise, instead eat right after exercise.

 

Ironically, the same meal that would be counter-effective before exercise can be most effective and beneficial when applied after exercise.

 

Numerous studies have demonstrated the critical positive effects of post-exercise recovery meals on total muscle recuperation (i.e. replenishment of energy reserves and increased protein synthesis). Recent studies at the University of Texas Medical Branch, in Galveston, TX, revealed that applying fast releasing proteins and carbs after exercise had substantial anabolic effect on stimulating net muscle protein synthesis, even in cases of elevated cortisol.

 

Consequently, we are not preprogrammed to be fueled like machines. Our biological machine is based on survival mechanisms that when triggered, increase our capacity to utilize fuel, generate energy and better survive.

 

We trigger these mechanisms, when we follow cycles that rotate between undereating while in an action followed by eating while in rest.

 

For the human body, timing affects everything. "It is when you eat that makes what you eat matter."

 

 

How to Apply Pre-Exercise Meals

 

You can successfully apply pre-exercise meals without the typical adverse effects (increased metabolic stress and elevated cortisol) by incorporating the following tips:

 

Such meals should consist of small amount of protein or carbs coming from easy to digest, light fresh food sources such as poached eggs, yogurt or whey protein (up to 20g) or low glycemic fruits (apples, berries, and papaya), one fruit or one bowl of fruit per meal. (You should separate between protein meals and fruit meals.)

 

Pre-exercise protein meals should have a higher ratio of protein/carbs or fat than post-exercise recovery meals, to minimize insulin spike and reduce digestion time before exercise, respectively.

 

Pre-exercise protein meals, to be fully digested, should be consumed up to a couple of hours before exercise. Nevertheless, very small amount of fruits (1/2 of a bowl) or up to 10g of whey protein could be applied up to one hour before exercise.

 

Note that the best time for energy loading isn't before exercise but in the first 30 minutes after exercise. Replenishment of energy reserves in the muscle reaches a peak potential via your post-exercise recovery meal.