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  1. Hi.I`ve been quite in in nutrition for 2,3 years.Litteraly tried everything possible - all kinds of diets-paleo,counting calories,eating 5-6 times a day,tried low carb diet,high carb diet,fasting.Here are some of my toughts and expiriences i gadered to make my best nutrition so far.First of all i need to say my bodytype is ednomorph-i gain muscle and fat fast,losing fat very hard,my bones structure is big bones,and i squat heavy,i have big legs (i can now ATG squat more than double my bodyweight).First of all here are the questions that i had a long time to find the answers: 1-Gymnastics training (acrobatic and strenght) -they bought requires a lot of energy how accuratley to know my calories? Answer:As knowing as gymnastic is a anaerobic sport you need to consume between 2000-2500 calories. 1.6-1.8g protein per kg,5-7g carbs per kg,rest is fat. 2-Can i eat junk food,sugar stuff and bad foods and still get the best results? Answer:Im currently on Paleo diet-eating lean meats,egg whites,oatmeal,fruits and veggies,brown rice,sweet potato,beans,nuts - Foods that were exited long before the "lazy generation"(sweet stuff,enriched foods,chocolates).Yes you can eat bad foods and get results its just not worth it to give up 500calories for a choclate - its much,it gives you nothing,and imagine before people didnt have these bad foods thats why the majorty were far stronger than people today.You can eat wheat bread,(personally i prefer not to,its up to you) 3-How much carbs i need for recovery? Answer-Typicly after workout your brain your CNS is tired,you crave some carbs (i know that feeling).You are telling yourself all kinds of stupid exuces (will my body recover from my workout).The truth is you need first to wait 30-60 minutes after taking any food(supplements or natural) after your workout to not stop Groth hormone.Carbs are important - take 30 g to maximum 80g post workout-its enough.Overeating wont help your recovery.Always try to combine in a meal - protein,carbs,(if carbs alone make it a snack only 15g-20g) and some friendly fat (omega 3,tbps peanut butter). 4-Sould i drink a lot of water ? Yes,drink alot of water make it like 3 liters or a gallon a day.Helps digesting,burns fat,gives you energy 5.Weight Height rations-If im big and very lean will i feel "heavy" in bodyweight exercices ? Answer:I tried it,you have to find your ratio - The heavyes gymnast at top level is Brandon Wynn.170sm tall,~74kg personal weight- thats the heavyest i know,and he is beast,but the majorty of the gymnast are -100 or - 102 from their height.For exemple 170sm tall -68 kg,70 kg LEAN muscles. 6.Losing fat is it equal for everyone ? Answer in my opinion not.Some of my friends can lose fat,really easy,for me that is a hard job to do.The best way i found is called intermittent fasting.Its not a diet its a diffrent type of eating trough the day-Typicly 16 hours (with your sleep) no eating,and 8 hours eating window when you have to eat all your calories for the day.Always go to bed hungry.My expirince show this-i dont lose any strenght,only fat,i feel LIGHT during my workout,i have energy and im focused on my workout.You wont lose any muscles.You have to not eat for more than 48 hours,that your body starts to eat muscle and bones,other time its eating fat. 7.Try to eat a salad or a green veggies everyday-helps digesting track,its good for your helth. 8.Supplements-I tried a lot of supplements i tell you wich ones works good for me. Glutamine- i feel it quickly going into my body,its not breaking your fast,its makes me start the day good. Protein powder-Helps recovery have a lot of protein 23g in just 30g serving Kre Alkalyn instead of Creatine - i feel it gives me energy,it retains less water its cheap if you take 2 pills a day. Omega 3-a perfect source of good fats Calcium-helps my fight muscle sorness Gliucosamine-works perfect to fight joints paint,and its the best for connective tissue. Muscle pharm re con (carb/bcaa powder) - i felt recovering better when starting to used this. Bcaa-feeling great,no calories in it,helps recovery Green tea extract-helps boost metabolism,works with fighting fat and its natural ** Fat burners- fat burners works like magic-it gives a lot of energy,you dont crave food so much.But i stoped used them,because they have stimulats and im really sensitive to caffeine-problem is when stoping them i feel my results going down. My nutrition plan: 16 hours not eating,8 hours eating window.Some times 24 hours not eating ( when overdo calories the day before).Making your eating window small will make your fat loss results better. Before bed i take 10g of glutamine,1 pill glicosamine and 1 pill calcium When waking up-10g of glutamine,1 pill gliucosamine Depends on hunger cravings i drink bcaa if needed (0 calories wont break the fast effect) When 16 hours are finished ( i workout fasted always) i take (carbo/bcaa supplement)+protein 30-60 minutes after my worout is done.1-2 hours later a meal (protein+carbs+fats).2-3 hours later the same sometimes i workout twice a day so i take bcaa postworkout.After the late night training-bcaa/protein/veggies and not more than 30-80max carbs also some fat.Depends on time and workout i take one more meal - only protein.All that in the calorie count ofcource. Here are a meal plan - only 1700kcal - 131g of protein,193 g of carbs,39 g of fat -Muscle pharm Recon -Protein powder -Pasta 100g (weight before cooking,cooked like 250g) -Salmon or fish 100g -Egg whites 200g -Oat meal - 100g -Veggies//salad -Beans 100g (boiled,no salt added) -low fat curd/cottage chese -table spoon peanut butter Thats more than enough and you have 300kcal to 800kcal bonus to add something you love. That works for me,i feel great.I wanted to share my toughts,and the most important thing - Comment what are your problems,or questions when struggling with your diet ! Wish you luck,hope this helps Peace
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