Derek Arruda
Forum Replies Created
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I train after meal 2 so in 500carb I train after 180g of those with 50g intra
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Thank you so much for that detailed answer. It really helped clarify my options. I’m currently barely recovering from legs even tho it’s only 4 exercises for me rn all out, no junk volume so I’ll keep the high day on leg day and take every bit of recovery I can get ? -
It’s largely been covered for you above mate, but also remember that you don’t HAVE to use a protein powder. Granted, there are a tonne of benefits, but it’s not a necessity!
Totally agree. If digestion and food preparation isn’t an issue I would avoid protein powder in favor of meat, fish and eggs all the time. But protein powder also makes it cheaper as well, that’s the only reason why I supplement with it
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I train after meal 2 so in 500carb I train after 180g of those with 50g intra
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Honestly take the “extra” protein and put it into carbs imo. But I do like really really high protein when dieting because all extra protein will be converted to glycogen anyways, but it takes work to do that. So your body is always sorta working and keeping things moving.
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Anything Whey ISOlate. It has barely any lactose so you should be 100% fine.
JP sells a good one. Just make sure it has the word “isolate” and you’ll be good. If, however, for some reason you still get a reaction, get a “hydrolysed” whey. It would be one step more processed than whey -
But yeah those would follow all your needs. Honestly adding 5-10 spears of asparagus every meal is enough for my appetite to go down. Plus if anything it also improves digestion a bit I think
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Carbs: Grits, Cream of Rice, white rice
Fats: Olive/Avocado oil, avocado
Protein: ground Turkey breast, whole eggs, 90%+ lean beef, iso protein, Fage 0-2% Greek yogurt -
many Definitely not but there aren’t many calories in it either way so I have as much as I want but not like 1000g. You want to keep your digestion going 100% and too much of those leafy greens will slow it down. Good choice if you haven’t got a meal in a long time and it will keep you full for quite a bit longer than usual
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Yeah I consistently eat the same foods as well so I push it pull calories by altering how many of those foods I eat. So instead of reworking my macros I just have 10g less of rice in this meal or more fat in that meal etc
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I would lower the target protein because you’d be surprised over how much protein there is in rice / oats and maybe even lower target fats because of trace fats in chicken. In the end it doesn’t really matter. Choose simpler foods and just increase and decrease as you please no matter how you track it. Doesn’t matter if the scale is right so long as it’s going in the right direction. If you’re having too much trouble with protein digestion lower it, etc
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Fats are really not the enemy. 700g of carbs but only 30 fat is quite extreme and you do need fats to stabilize your blood sugar out. Carb cycling would have some “high days” look like that, so let’s say on Leg Day but overall, for both health and performance reason I would raise that fat intake, I would even double it if I were you. Your cycle shouldn’t change your nutrition that much
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Yeah. Blueberries and strawberry and raspberries are my go to. AJ has a good recipe where he mixes protein powder with water and raspberries and it’s honestly saved my life lol.
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I mean yeah obvious thing for now would be to stop eating veggies. But no way you’re actually allergic to *all* of them so I would test a lot of them. Broccoli and beans can cause gas in most people. I would up your berry intake to compensate.
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You’re doing it right.
Gaining muscle is a hard and slow process that makes dieting look easy by comparison. Less than a lb p/ week is perfect.Got you thanks. I was just concerned as I’ve read you can only gain 2lb a month of muscle, so anything outside of 0.5lb a week is likely fat gain
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Nath
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That’s probably true to an extent but losing fat is so easy that it’s better to be in a consistent surplus with some extra room because whatever fat you gain will be taken off and you might’ve missed off on 1-2 lbs of extra muscle. -
You’re doing it right.
Gaining muscle is a hard and slow process that makes dieting look easy by comparison. Less than a lb p/ week is perfect.