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OMEGA Blue Collar Diet
- Thread starter OMEGA
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thanks guys
desmond
New member
Protein requirements:
How are we meant to not exceed the protein requirement. Mine is 200 and I suspect others on stage 1 may be similar.
- But if you add 50g WPI + glut = 65
- 1 extra shake as u say is fine during the day = 30
- both lunch/dinner meats are to be double meat = 50 (+for lunch, 10 from bread)x2
- 3 eggs, + 6 whites = 35 + 10 for bread = 45
So that's conservatively =65+30+50+50+45=240
Is it bad to be getting around this - I realise that's my stage 1 avg is at least 250, as I use beans (no added sugar) often as the carb source for both breakfast/lunch, and often use milk with the WPI PWO. I'm spot on on F and C (precisely for F, as I make up any gap in fish oil tablets lol, within 10 % for C, but rarely over C)
This is just for training days. No problems on off days
How are we meant to not exceed the protein requirement. Mine is 200 and I suspect others on stage 1 may be similar.
- But if you add 50g WPI + glut = 65
- 1 extra shake as u say is fine during the day = 30
- both lunch/dinner meats are to be double meat = 50 (+for lunch, 10 from bread)x2
- 3 eggs, + 6 whites = 35 + 10 for bread = 45
So that's conservatively =65+30+50+50+45=240
Is it bad to be getting around this - I realise that's my stage 1 avg is at least 250, as I use beans (no added sugar) often as the carb source for both breakfast/lunch, and often use milk with the WPI PWO. I'm spot on on F and C (precisely for F, as I make up any gap in fish oil tablets lol, within 10 % for C, but rarely over C)
This is just for training days. No problems on off days
desmond
New member
Omega:
what are your thoughts on fats PWO? I know your not a believer in the necessity of 100 GI carbs, but wondered what you thought of including whole milk in the PWO?
I was tempted to do it to get to my 90G Fat, but thought I'd seek your permission.
I was also tempted by this study too:
Elliot and colleagues compared the effect of fat-free milk, whole milk, and a higher dose of fat-free milk (to match the calories of the whole milk) taken 60 minutes post-resistance exercise.24 Whole milk was superior for increasing net protein balance. Interestingly, the calorie-matched dose of fat free milk containing 14.5g protein, versus 8.0g in the whole milk (an 81% advantage), but still got beaten. The investigators speculated over the possible mechanisms behind the outcome (insulin response, blood flow, subject response differences, fat content improving nitrogen retention), but end up dismissing each one in favor of concluding that further research is necessary to see if extra fat calories ingested with an amino acid source will increase muscle protein synthesis. Lingering questions notwithstanding, post-workout milkfat was the factor that clinched the victory – at least in overnight-fasted subjects.
see Fat and Insulin postworkout - UK-Muscle Body Building Community - Bodybuilding Forum
what are your thoughts on fats PWO? I know your not a believer in the necessity of 100 GI carbs, but wondered what you thought of including whole milk in the PWO?
I was tempted to do it to get to my 90G Fat, but thought I'd seek your permission.
I was also tempted by this study too:
Elliot and colleagues compared the effect of fat-free milk, whole milk, and a higher dose of fat-free milk (to match the calories of the whole milk) taken 60 minutes post-resistance exercise.24 Whole milk was superior for increasing net protein balance. Interestingly, the calorie-matched dose of fat free milk containing 14.5g protein, versus 8.0g in the whole milk (an 81% advantage), but still got beaten. The investigators speculated over the possible mechanisms behind the outcome (insulin response, blood flow, subject response differences, fat content improving nitrogen retention), but end up dismissing each one in favor of concluding that further research is necessary to see if extra fat calories ingested with an amino acid source will increase muscle protein synthesis. Lingering questions notwithstanding, post-workout milkfat was the factor that clinched the victory – at least in overnight-fasted subjects.
see Fat and Insulin postworkout - UK-Muscle Body Building Community - Bodybuilding Forum
i dont know Des
have always shyed away form alot of fats POST workout when you have shakes etc
I could see for pure ectomorphs it may be of use
I do believe though when having Solid protein meals its VERY good to have a large dose of fats with them to give both metabolic energy and also extra energy to initialize protein re-synthesis
have always shyed away form alot of fats POST workout when you have shakes etc
I could see for pure ectomorphs it may be of use
I do believe though when having Solid protein meals its VERY good to have a large dose of fats with them to give both metabolic energy and also extra energy to initialize protein re-synthesis
on Red meat day
DEF have a good dose of fats with them and then leafy greens too
its so health for you
the KEY is too not add any carbs with those meals ( or keep it under 15 grams) if you do then it spills over to fat
at 93% you would only maybe need a teaspoon or 2 of Olive oil or pat of butter
DEF have a good dose of fats with them and then leafy greens too
its so health for you
the KEY is too not add any carbs with those meals ( or keep it under 15 grams) if you do then it spills over to fat
at 93% you would only maybe need a teaspoon or 2 of Olive oil or pat of butter
desmond
New member
Ah Ok omega, I will ditch the fats post workout.
I will just have fats with all other meals.
I will just have fats with all other meals.
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