Diet question - 5 meals a day?

[Covert Munkey]

I'm going to try and eat 5 small meals a day in and attempt to drop body fat and BMI. Whilst continuing to lift weights and increase CV.

Can any gym bunnies suggest tasty meals/size and when the best time to eat these would be?

Thanks,

CM

 

[Deleted member 33]

I'm going to try and eat 5 small meals a day in and attempt to drop body fat and BMI. Whilst continuing to lift weights and increase CV.

Can any gym bunnies suggest tasty meals/size and when the best time to eat these would be?

Thanks,

CM

John,

The best thing to do is to cook a shed load of pasta. Mix this with chicken, kidney beans, peppars and nuts.

A big bowl of this in the fridge can be taken any time of the day in any proportion and is ready made! Drink tons of water and stay off the piss as well.

Simples!!

Good luck with the fitness regime. It's all about routine as well. Although naturally the worst thing to do in CP as you are fully aware, it is the best thing for fitness. You will soon get the 'guilty' feeling if you don't get those miles in the bank.



Rich H

 

[Gorillanobaka1977]

Basicaly what i do when i wanna lose fat is to cut back on my portions of carbohydrates while keeping my protein intake high (between 300-400 grams of protein per day). I also try to eat more veggies.

My diet would be mainly foods such as very lean meat, poultry, fish, protein supplements, vegetables, rice, potatoes, oatmeal, etc.

I usually try to increase my cardio to about 50 minutes each morning before breakfast.

I take ephedrine, caffeine, and aspirin (ECA). I take 200 mg of caffeine, 25 mg of ephedrine, and 300 mg of aspirin 3-4 times per day on an empty stomach. (Depending if i am able to sleep or no i might cut it down to two times per day...)

I take ECA before doing cardio (Taekwondo works like a charm) and before my workouts because it helps giving me a energy boost, cuts my appetite, and raise my metabolic rate enabling me to burn more bodyfat.

The downsize of ECA is it does make me a bit jittery and in my case if i take the last batch after 19:00 it`ll keep me up all night. It does vary with each individual...



More or less a typical day eating would be

- 1 bowl of oatmeal or cereals
- protein drink

- can of tuna
- lettuce salad

- 2-3 chicken breasts
- 1 baked potato

- Again protein drink

-1 steak
- steamed veggies (Not a fan of them ..makes me fart)
- 1 cup of brown rice,or barley

- protein drink
And i try to drink water ...If you can drink 3-4 liters per day would be perfect...(In my case it makes me pee like crazy every 15 minuts that`s an other down side of it..)

Oh Yeah ...NO BEER...

But now with the winter and all that...I do not know...Basicaly because i have been born in a colder country than UK ...Everytime when winter is near my body begins to store fat automatically...No matter what i do...during the winter i will still have fat on me...By the end of winter i would be like 7 Kg heavier...As the warm wheather comes back my body will start ditching the fat...That`s after April in my case...So normaly what i do...During the fall and winter i am bulking up and cut down in the summer time...

 

[KNASHER]

Gorillanobaka1977 got it right on this one but not too sure on the caffiene etc intake,exercise on empty stomache burns fat faster,do not use swimming as a CV exercise as the cooler temperature of the water reduces the bodies ability to burn fat .Good luck with your regime CM

NASH..

 

[Gorillanobaka1977]

Gorillanobaka1977 got it right on this one but not too sure on the caffiene etc intake,exercise on empty stomache burns fat faster,do not use swimming as a CV exercise as the cooler temperature of the water reduces the bodies ability to burn fat .Good luck with your regime CM

NASH..

Well ,you need something to speed up your metabolic rate.. As we pass the age of 30 our metabolic rate slows down...you got to chose between efedrine or speed..
I got a hunch that the latest one would make you very unpopular with the police...Had it been Spain....However the thermogenic stuff is working...
Here`s an articol from a guy who can explain how the whole stuff is working in a better english than mine..


Steroid Profiles - Ephedrine (ephedrine Hydrochloride) - Steroidology.com


And some more...

1.0 Introduction

Herbal thermogenic weight loss products usually contain quite a few ingredients, however, the scientific research shows that only two ingredients are necessary: ephedrine and caffeine. Some of the extra ingredients may increase thermogenesis a little bit, but make no mistake about it, ephedrine and caffeine are the only NECESSARY ingredients. If you do not understand why a thermogenic formula MUST contain both ephedrine and caffeine, then take a moment to look at my illustrations in "How ECA Works."

The purpose of this post is (I) to answer some common stacking questions (II) to cut through the hype and evaluate the ephedrine and caffeine content of herbal versions of the ECA stack (III) to categorize the supplements according to the number of capsules one must take to get a single dose containing 20 mg of ephedrine and 200 mg of caffeine and (IV) to list the price of the largest size bottle and calculate the price per dose based on the 20/200 dosage. Obviously, I could not calculate the price per dose for products that are not standardized to the 20/200 amount.

Note: Although yohimbe is a legitimate thermogenic, the focus of this post is ephedrine-based formulas. I plan to write about standardized yohimbe supplements in the near future. However, it is NOT a good idea to combine ephedrine and yohimbe.​

2.0 Calculating The Ephedrine/Caffeine Content

The only herbal thermogenic products worth considering are standardized extracts containing approximately 20 mg of ephedrine and 200 mg of caffeine. It usually takes two or three capsules to reach the full 20/200 dose. In properly formulated supplements, 2 or 3 capsules usually contain about 334 mg of ma huang extract (6% ephedrine) and 910 mg guarana extract (22% caffeine). In order to qualify as a properly formulated supplement, the math has to add up (334 mg times 6% (.06) = 20 mg of ephedrine).

Sometimes you will see a label that reads "ma huang extract" -- this is no good because it does not state the amount of extract (mg) in the capsule or the potency (%) of the extract. Sometimes herbs are listed as a "4:1 concentrate" -- this is no good because you do not know the original potency of the herb that was concentrated. Thus, in both of these examples, there is no way to calculate the exact amount of ephedrine in the supplement. In cases like these, where there is insufficient data to do the math, I would not buy the product.​

2.1 Where Does The 20/200 Amount Come From?

Arne Astrup et al. (1, 2) tested several ephedrine/caffeine combinations (10 mg/200 mg, 20 mg/100 mg, and 20 mg/200 mg) and compared them to the combined thermogenic effect of ephedrine and caffeine given separately. Unlike the other dosages, the 20 mg/200 mg combination exceeded the predicted additive effect, so the researchers said that the 20/200 combination has a "supra-additive thermogenic synergism" (1). In other words, the 20/200 dosage/ratio causes a synergistic effect where 1+1=3.

However, one thing that is rarely mentioned is that these tests were performed on only "Six healthy, normal weight subjects of both sexes" (1). Since it is well known that obese people respond differently to thermogenic stimuli, I find it odd that they used "normal weight" individuals for these tests. Anecdotally, however, 20-25 mg ephedrine and 200 mg of caffeine seems to work quite well for most obese people. Also, a number of studies, including a 50-week clinical trial (3), reported good results with the 20/200 combination. So, the 20/200 combination three times per day seems to be the best way to go, but it's not written in stone.​

3.0 What About Willow Bark/Aspirin?

The use of willow bark as a substitute for aspirin has been questioned. According to Mowrey's book (4-BK), willow bark (salicin) acts more like sodium salicylate than aspirin (acetylsalicylic acid). If Mowrey is correct, then willow bark would not be an effective substitute for aspirin in the ECA stack because sodium salicylate does not irreversibly inhibit prostaglandin formation by acetylating the cyclooxygenase enzyme. For more information on this, check out the illustrations in my post, "How ECA Works." However, Mowrey also states that "We must note that the possible lack of activity of salicin on thermogenesis is currently just a theory."

Clearly, the best way to inhibit peripheral prostaglandin synthesis is to take real aspirin. Therefore, whether one takes an herbal stack or a "mini-thin" stack, it is arguably a good idea to take one 81 mg enteric-coated aspirin per day. I would classify aspirin as optional -- ephedrine and caffeine works quite well without aspirin. I would not take more than one 81 mg enteric-coated aspirin per day because higher doses of aspirin greatly increase the risk of getting an ulcer. Thus, I prefer herbal stacks that do NOT contain willow bark.​

3.1 What About Synephrine, St. John's Wort, Carnitine, HCA, etc., etc., etc?

There are quite a few supplements that may have a small fat burning effect; however, none of these supplements come close to matching the thermogenic effect of ephedrine and caffeine. Lets put this in perspective: almost without exception, reduced sympathetic activity and blunted thermogenic responses have been found to be a MAJOR factor in EVERY type of obesity that scientists have studied. We are talking about approximately 100 years of scientific research here. Then, in the 1980s, scientists screened all sorts of drugs and found that the ephedrine/caffeine combination was the best way to correct this thermogenic defect (5, 6, 7). ECA is the state-of-the-art obesity drug. Any company that says they have something better than ECA is lying.

OK. Now that we have put this in perspective, lets take a brief look at some of this stuff:

Ma huang Free Formulas: Obviously these are a rip-off because they contain no ephedrine.

Herbal Phen/Fen: Generally, these contain ma huang (ephedrine) and St. John's Wort. Ephedrine is not very effective unless it is taken with caffeine. Indeed, the Astrup/Toubro team of researchers from Denmark found that "the ephedrine/caffeine combination is effective, while caffeine and ephedrine separately are ineffective for the treatment of human obesity" (13). St. John's Wort might be a helpful addition to the ECA stack, but it cannot replace caffeine in a thermogenic formula. If you do not understand this, you should read "How ECA Works."

Synephrine and HCA: If there was 1% as much research as hype, this stuff would rule.

Nutrients: (chromium, carnitine, potassium, magnesium, choline, etc.) Many herbal thermogenic products contain small token amounts of these nutrients. I take large doses of a variety of nutrients for their health-promoting effect. Unfortunately, at best, they have only a modest effect on your waistline. Read The Magnesium Lottery to learn about my favorite addition to the ECA stack.

Tyrosine/Phenylalanine: These amino acids are a good addition to the ECA stack -- especially if you are dieting and not getting enough protein. (Both of these amino acids are precursors to catecholamines.) Thus, many obese people find that they feel better when they take these amino acids -- especially if they are taken on an empty stomach to avoid competitive transport across the blood-brain barrier (BBB). This helps to ensure that there is adequate noradrenaline production. This phenomena should not be confused with the dubious and unfortunately-named "adrenal exhaustion syndrome."

Green Tea: Dulloo et al. (12) recently found that green tea has more thermogenic effect than can be explained by its caffeine content. For more information see Green Tea and Thermogenesis.

Source:

Bodybuilding.com Forums - View Single Post - Ephedra/Ephedrine Information
​

 

[mickyrob]

Dear CM

If i want to drop body fat but keep muscle mass i tend to do a mixture of weights but concentrating more on light weights and more reputitions. I also like to do a lot of skipping and boxing.

Whilst undergoing this hard fittness regime I will allways eat plenty of oats for breakfast. I like to eat a nice chicken breasts with new potatoes and plenty of vegetables. I will always drink a protein shake within in 20mins after i have trained.

The best way to tone up is cut back on the carbs but bump your protein intake up.

Using protein shakes helps speed up the metablolism to burn fat quicker.

You could always try and use a sauna suit.

Also I eat salmon fillets which will help burn belly fat.

Whilst I was reasearching for myself I found out that eating brown rice was the better to use.

My motto is - Eat anything with eyes , Eat anything that is green. ( In moderation )

Hope this helps a little bit mate.

Mickyrob

 

[wilki6467]

wouldnt reccomend light weights and many reps as all this does is imrpove muscular endurance. while cutting weight aim for maxium lifts to keep your strength as high as poss (as weight loss will effect strength). also sprinting is beileived to raise metabolic rate far more than plodding away on a 1hr long jog so you could give some HIIT a go. 1 last point dont use a sauna suit all this does is help you lose water which is good if your making struggling to make wieght for a fight but very bad for what you want(and dangerous) as whatever you lose will be put back on when you drink water again.

 

[annie]

go online to the times from this past saturday, look up the 'how not to get fat' shiows you how to eat 5 meals a day and never get fat without dieting just eating sensibly but well 5 times a day

 

[mickyrob]

Dear wilki 6467

I would like to back my comments up.

When I stated use light weights I ment use a weight that you would be able to knock 15 reps out with no more and no less. This will help with the cutting and toning of the muscles. If you want to move up the weight ratio you would cut back on reps and probably do between 8-12 reps or 4-6 reps for explosive power training.

A perfect example of using weights for 15 reps was when Brad Pitt trained for movies such as Fight club and Snatch. Very muscular but very lean with a fat percentage less than 5.

Using a sauna suit does get rid of excess water and yes it does help getting body weight down ready for a fight. It also releases chemicals in the body when you are exercising/training which makes you run faster and train harder. It will overall improve fittness and body shape.

Thanks

Mickyrob

 

[doorman25]

Gorillanobaka1977 got it right on this one but not too sure on the caffiene etc intake,exercise on empty stomache burns fat faster,do not use swimming as a CV exercise as the cooler temperature of the water reduces the bodies ability to burn fat .Good luck with your regime CM

NASH..

Nash,

I too have been told doing c.v i.e running, excercise bike, tredmill etc....
On an empty stomach like you say burns more fat....

But this might sound like a stupid question but when exactly is you stomach empty??

If i eat at 22:00 will my stomach be empty by 01:00??

Anyone know??

 

[Gorillanobaka1977]

Nash,

I too have been told doing c.v i.e running, excercise bike, tredmill etc....
On an empty stomach like you say burns more fat....

But this might sound like a stupid question but when exactly is you stomach empty??

If i eat at 22:00 will my stomach be empty by 01:00??

Anyone know??

The thing is, how fast food is digested really doesn't have much to do with it (when your stomach gets empty)


The vast majority of the digestion process takes place in the intestines, not the stomach. And it really depends on your metabolic rate hence the need to speed up the metabolic rate with something (Speed ,ephedrine... etc)

Metabolism is a process that breaks down carbohydrates, fats and proteins in the food you eat to make the energy your body needs to build and maintain itself. Proper nutrition keeps your body functioning well, but the right foods can also speed up your metabolism. The amount of calories you eat, your genes and the amount of calories that you burn while eating and exercising determine your metabolism.

The body breaks down carbohydrates, then fats and finally proteins. The food that you eat makes up 5 to 10 percent of your metabolic rate.

Now ,after you eat, it takes about six to eight hours for food to pass through your stomach and small intestine. Food then enters your large intestine (colon) for further digestion and absorption of water.
Elimination of undigested food residue through the large intestine usually begins after 24 hours. Complete elimination from the body may take several days.

Hence the need for a fasting day during the week as all the Yoga practicing guys are doing...




Here`s someting that might give you an idea of what to eat and how lond does it takes to digest it...

PHYSICIANS' DIGESTION TABLE



[h3]SHOWING THE TIME REQUIRED FOR THE DIGESTION OF THE ORDINARY ARTICLES OF FOOD.[/h3]
Soups.—Chicken, 3 hours; mutton, 3-1/2 hours; oyster, 3-1/2 hours; vegetable, 4 hours.


Fish.—Bass, broiled, 3 hours; codfish, boiled, 2 hours; oysters, raw, 3 hours; oysters, roasted, 3-1/4 hours; oysters, stewed, 3-1/2 hours; salmon (fresh), boiled, 1-3/4 hours; trout, fried, 1-1/2 hours.


Meats.—Beef, roasted, 3 hours; beefsteak, broiled, 3 hours; beef (corned), boiled, 4-1/4 hours; lamb, roast, 2-1/2 hours; lamb, boiled, 3 hours; meat, hashed, 2-1/2 hours; mutton, broiled, 3 hours; mutton, roast, 3-1/4 hours; pig's feet, soused, 1 hour; pork, roast, 5-1/4 hours; pork, boiled, 4-1/2 hours; pork, fried, 4-1/4 hours; pork, broiled, 3-1/4 hours; sausage, fried, 4 hours; veal, broiled, 4 hours; veal, roast, 4-1/2 hours.








Poultry and game.—Chicken, fricasseed, 3-3/4 hours; duck (tame), roasted, 4 hours; duck (wild), roasted, 4-3/4 hours; fowls (domestic), roasted or boiled, 4 hours; goose (wild), roasted, 2-1/2 hours; goose (tame), roasted, 2-1/4 hours; turkey, boiled or roasted, 2-1/2 hours; venison, broiled or roasted, 1-1/2 hours.


Vegetables.—Asparagus, boiled, 2-1/2 hours; beans (Lima), boiled, 2-1/2 hours, beans (string), boiled, 3 hours; beans, baked (with pork), 4-1/2 hours; beets (young), boiled, 3-3/4 hours; beets (old) boiled, 4 hours; cabbage, raw, 2 hours; cabbage, boiled, 4-1/2 hours; cauliflower, boiled, 2-1/2 hours; corn (green), boiled, 4 hours; onions, boiled, 3 hours; parsnips, boiled, 3 hours; potatoes, boiled or baked, 3-1/2 hours; rice, boiled, 1 hour; spinach, boiled, 2-1/2 hours; tomatoes, raw or stewed, 2-1/2 hours; turnips, boiled, 3-1/2 hours.





Bread, Eggs, Milk, etc.—Bread, corn, 3-1/4 hours; bread, wheat, 3-1/2 hours; eggs, raw, 2 hours; cheese, 3-1/2 hours; custard, 2-3/4 hours; eggs, soft-boiled, 3 hours; eggs, hard-boiled or fried, 3-1/2 hours; gelatine, 2-1/2 hours; tapioca, 2 hours.



Source:
FreeFactFinder - Physicians' Digestion Table

 

[wilki6467]

mickyrob,
dont wanna sound like a tool mate, but cutting, toning, shaping etc of a muscle is all B******s. you can make a muscle bigger, make muscles stronger and make your body faster (by improving CNS co-ordination). you can also increase the endurance of a muscle which is done by training in the 15 to 20 rep range (generally). By doing a circuit of exercises in this range with little rest you would also be training your CV system and so could be burning body fat (if you train for long enough).

 

[tapmaster]

If I might add a small comment about the ECA stack aka Ephedrine, Caffeine and Asprin stack. ECA has been very effective for some. I also want to add that this ECA, diuretics etc are very unforgiving. Every one has a different reaction based upon heredity, background in terms of fitness. If you think I am joking read any of the bodybuilding sites about some bad examples say Andreas Munzer, Mohammed Ben Aziza who paid the ultimate price with diuretics etc etc

These products cause the body to lose essential nutrients. As you are aware the body is made up of 60% water. So i have read.

Losing weight through diet and exercise changes are the way forward. I would first consult a GP before starting any type exercise or supplement program.

Research is king.

Best wishes

Tapmaster

 

[mrfhoward]

Just to go back to a point about taking things on an empty stomach. I take cellmass to enhance my training (best creatine mix ive found) but it says take on an empty stomach. Now this is easy when i first get up but it also say's to take straight after my weight ses. Now this is were i also take on a protein shake. So the question is cellmass first or protein or it doesn't matter??. Thanks Mike

 

[James Mc]

Hi CM

I found that training to do a triathlon helped a hell of a lot (3 sessions of CV & add to that weights you can mix & match to suit yourself)

Also go onto Calorie Counter | Nutracheck it does cost to use it (not a great deal) but it does all the maths for you & keeps a track of your intake & calorie burn

Give it a try mate

James Mc

 

[chocabloc]

diet

I'm going to try and eat 5 small meals a day in and attempt to drop body fat and BMI. Whilst continuing to lift weights and increase CV.

Can any gym bunnies suggest tasty meals/size and when the best time to eat these would be?

Thanks,

CM

Use the chart for gaining, maintaining or losing weight.
The chart is just a guideline making it an easy to follow diet plan.
How many carbs/fat/protein to take in.Try to break this down
to 6 small meals with emphasis on meat,nuts, veggies,supplements
and a shit load of water.

Body Weight....Calories......Protein............Fat.... .........Carbs

190.................2,445..........155............ ..54...............334
195.................2,523..........159............ ..56...............345
200.................2,600..........163............ ..58...............357
205.................2,678..........168............ ..60...............368
210.................2,755..........172............ ..61...............379
215.................2,833..........176............ ..63...............391
220.................2,910..........180............ ..65...............402
225.................2,988..........184............ ..66...............414
230.................3,065..........188............ ..68...............425
235.................3,143..........192............ ..70...............436
240.................3,220..........196............ ..72...............448
245.................3,298..........200............ ..73...............459
250.................3,375..........204............ ..75...............471
255.................3,453..........208............ ..77...............482
260.................3,530..........212............ ..78...............494
265.................3,608..........217............ ..80...............505
270.................3,685..........221............ ..82...............516
275.................3,763..........225............ ..84...............528
280.................3,840..........229............ ..85...............539
285.................3,918..........233............ ..87...............551
290.................3,995..........237............ ..89...............562

 

[Pitchblack]

I've tried various diets/training plans and got fed up with them all.

What works for me is:

Zero booze except a once a month treat (usually the last Friday)
Breakfast - Porridge everyday (Oats So Simple are great) with semi skimmed
Lunch - Sannie on brown bread (anything sensible goes)
Mid-afternoon - fruit smoothie (fresh oj, banana, handful of frozen berries in blender)
Dinner - Protein and veg - but nothing after 19:00 other than fruit

Monday - rest day NO phys
Tues - short run 2-3miles
Weds - Weights - heavy & few reps
Thurs - short run 2-3 miles then 1hr cv work in gym (light weights lotsa reps)
Fri - Rest day
Sat - Something outdoors - hiking, cycling etc
Sun - long run 7-15 miles

If I'm travelling I just skip that day and go to the next.

Suppliments:
Berrocca multi vitamins
Cod liver oil
When I want to really trim back - Muscle Asylum Project - Arson

 

[tomle]

a lot of eggs (omelette etc etc .......) and chicken.

1st meal breakfast : a bowl of oats&milk + 6eggs but 2 yolks + 1 fruit
2nd meal 10am : protein shake - or 1 chicken eggs sandwich or omelette or both
3rd meal lunch : bowl of rice + chicken 300/400 grams (breast etc etc.....)+ 1 fruit
4th meal 4pm : protein shake - or 1 chicken eggs sandwich or omelette or both
5th meal just before sleeping : 2 baked potatoes + large serve of vegetables + lean source of meat

a 6th meal would be good, so something like eating the 5th meal earlier (7pm and 2-4 hours later a protein shake before sleeping.

drop some onions, tomatoes...... in your omelette, little bit more tasty especially days after days.
chicken with onions or garlic or ginger ............
vegetables whatever your like.
this is just an example, hope it helps.
hours may vary with your schedule.

 

[KNASHER]

I have just come off my rest period of ten days and i am going straight into 5 meals a day high protien diet.
My regime is as follows.
3 days at 1 hour CV cicuits.
1 day off
3 days heavy weights 1.5 hr sessions
2 days off

I have to be careful about the caffeine or other metabolic stimulants as i am on Ramipril,and 5 other tabs a day after my accident and cant afford to blow the "engine" after so much time recuperating. To cut a long story short i suffered 2 heart attacks due to my fight with a chop saw a combination of loss of blood ,shock or a clot they don't know quite know themselves.
I suffered no damage to my heart so weight lifting is not an issue, basically the Docs using belt an braces.
As you can imagine i take my health and fitness and diet very seriously and stick to my regime strictly.
Remember WATER is FREE and your REST days are as important as your workouts and what works for one will not work for another, experiment with your exercise and find the one that WORKS for YOU but most of all ENJOY it.

NASH..

 

[RocketDodger]

Kin Hell !!

Got a tad serious on here guys!

Here's my recipe for maintaining my lean, mean, fighting machine body shape.

1100 (Just before the cut off time, can't be any earlier coz I'm still in bed sleeping off the 8 pints of lager and half bottle of vodka, see 2100 below) McDonalds Sausage and Egg McMuffin X 2

1200 Small 'Family Bucket' from KFC (easy on the coke though, gotta watch that six pack)

1500 Half a dozen Mars Bars to keep energy levels up

1900 Half a Tandoori Chicken, rice, naan bread and 4 pints of Stella plus a couple of Irish Coffees
2100 Preparation regarding 1100 above (Christ, can YOU eat McDonalds sober?)

0200 onwards, as a tasty alternative to '1100' try the 'All Day Breakfast' served in the most discerning custody suites.

All the above require to be rounded off with a packet and a half of Marlboro Red

Bon appetit