Post up what you are eating

[LJK23]

Why would u sugest skim milk in the place of full cream(im new to this)and as much as id like to be eating chicken or vegies at 11.am im ussualy in class or something .

I train rite after or before breakfast ussualy so the apple or banana in the arvo is just a snack

I will definatly try some cottage chease with the last meal. why would i only want the egg whites?

Cheers for your advice

Skim milk will supply you with the protein less the fat, you dont need that fat..

The Eggs:
If you are eating eggs every day/night ( lets say 6), you certainly don't want to be consuming that many yolks...(yolks are quite high in cholesterol)

The protein comes from the egg white not the yolk.. so please dont consume that many full eggs..

Though the yolk can help in the breakdown of the egg whites into the body so can one or two can be added.. but for a clean pure protein source... egg whites are the way to go.. ( the ones in the carton are just egg whites, though when i make at home i leave one full yolk) -

It is probably one of the best muscle building meals you could consume at night... (anytime for that matter)

That fruit snack, try to get at least some protien, low GI carbs and fats ( good fats) with every meal. That snack is just a carb hit which isnt really goin to give you any real muscle building benefits ( since your not training in the evening), it will only spike your insulin and work towards adding fat.

My advice, train after breakfast( eggs & toast, per your bfast) and have that fruit snack directly after for the insulin hit.

If you could splurge on one supplement..... and i strongly recommend you do, hunt down some cheap whey protien.. It would give you another quick and simple snack option... especially if your at class... you just add water to your shaker and your done in 30 seconds.. You could then have a post workout protien shake too... important.

Id go without alot of things just to make sure I have a tub of whey at home.. its probably the single most important thing in any bodybuilding diet.

Oh also, if you make scrambled eggs, you can add the cottage cheese in with that... tastes amazing.. and great bodybuilding meal...

Hope that helps..

 

[CaT_SPeW]

the yolk in eggs contain good cholesterol, unless you have existing cholesterol problems eat your yolks.

 

[Christian]

the yolk in eggs contain good cholesterol, unless you have existing cholesterol problems eat your yolks.

Yep (awaits fadi)

 

[CaT_SPeW]

Yep (awaits fadi)

thats who i was thinking of, i think he said he ate around 30 eggs a day at one point? i would if i could lol, right now i do about 3-4

 

[Christian]

put them in your shakes.. It is easy to drink 6 of them at once but eating themis harder..

 

[Dshwam]

That's alot for your help guys.. Il get myself some whey protien next payweek.

 

[LJK23]

After 7 weeks of pretty much having grilled chicken breast (so plain) twice a day (amongst other things), I have found my savour!!

Have just started making the following... Super lean, healthy and real tasty!

Perfect cutting meal.. I cant fault them!

Buying a couple of Kilograms of minced skinless chicken breast fillets from a butcher - not super cheap but worth it!
(most butchers, supermarkets only sell minced thigh)

Simply adding chopped onion, basil, pepper, curry power, 1 or 2 egg whites.. then making into patties ( around 150g each).. lighting coating with rolled oats!

Grilling them on the bbq, almost zero oil coming off these guys!

Its nice to change things up, thought some of you might find this meal useful..

LJK

 

[Fadi]

Skim milk will supply you with the protein less the fat, you dont need that fat..

Skim milk is not a natural food and at the end of the day it's about calories in and calories out. Drink enough skim milk and you will end up fat. It's not fat in a particular food that one should be concerned with but rather the totality of the macros in his or her diet.

Have you ever heard of a bodybuilder who only talks or concerns himself with one rep of one set in a total workout? No, of course not. It's the totality of that workout that counts. And just as our workout can be broken down into exercises, sets, and reps; so ought the balamce of our macro nutrients of fat, carbs, and protein. You can not perform an exercise minus a set and a rep.

Aim for he most natural foods at a time when your body is in its most volnerable state;i.e. in a calorie deficit.

Let me share somo info with you LJK...
Mary G. Enig, PhD is an expert of international renown in the field of lipid biochemistry. That's fat!

Many people recognize that saturated fats are needed for energy, hormone production, cellular membranes and for organ padding. You may be surprised to learn that certain saturated fatty acids are also needed for important signaling and stabilization processes in the body.

Signaling processes work in the cells at the level of the membrane proteins, many of which are called G-protein receptors. The G-protein receptors become stimulated by different molecules and can be turned off or on in a manner similar to a binary light switch, which remains on for a limited time and then flips itself off until it is stimulated again.

The saturated fatty acids that play important roles in these processes are the 16-carbon palmitic acid, the 14-carbon myristic acid and the 12-carbon lauric acid. These saturated fatty acids are found in certain food fats. Palmitic acid, for example, comprises 45 percent of palm oil and about 25 percent of animal and dairy fats. Furthermore, the body makes palmitic acid out of excess carbohydrates and excess protein.

A biochemical process called palmitoylation, in which the body uses palmitic acid in stabilization processes, although not very well known, is very important to our health.

When these important saturated fatty acids are not readily available, certain growth factors in the cells and organs will not be properly aligned. This is because the various receptors, such as G-protein receptors, need to be coupled with lipids in order to provide localization of function.

The messages that are sent from the outside of the cell to the inner part of the cell control many functions including those activated by, for example, adrenaline in the primitive mammalian fight/flight reactions. When the adrenal gland produces adrenaline and the adrenaline (beta-adrenergic) receptor communicates with the G-protein and its signal cascade, the parts of the body are alerted to the need for action; the heart beats faster, the blood flow to the gut decreases while the blood flow to the muscles increases and the production of glucose is stimulated.

The G-proteins come in different forms; the alpha subunit is covalently linked to myristic acid and the function of this subunit is important for turning on and off the binding to an enzyme called adenylate cyclase and thus the amplification of important hormone signals.

When researchers looked at the fatty acid composition of the phospholipids in the T-cells (white blood cells), from both young and old donors, they found that a loss of saturated fatty acids in the lymphocytes was responsible for age-related declines in white blood cell function. They found that they could correct cellular deficiencies in palmitic acid and myristic acid by adding these saturated fatty acids.

Most Westerners consume very little myristic acid because it is provided by coconut oil and dairy fats, both of which we are told to avoid. But myristic acid is a very important fatty acid, which the body uses to stabilize many different proteins, including proteins used in the immune system and to fight tumors. This function is called myristoylation; it occurs when myristic acid is attached to the protein in a specific position where it functions usefully. For example, the body has the ability to suppress production of tumors from lung cancer cells if a certain genetically determined suppressor gene is available. This gene is called fus1 and is a protein that has been modified with covalent addition of the saturated fatty acid myristic acid. Thus, the loss of myristic acid from the diet can have unfortunate consequences, including cancer and immune system dysfunction.

Lauric acid has several functions. It is an antimicrobial fatty acid on its own and as a monoglyceride. It also has the function of stabilization when it is attached to certain proteins in a similar fashion to myristic acid and palmitic acid.

Stearic acid is the 18-carbon saturated fatty acid. The main sources are animal tallows, which contain about 20-25 percent stearic acid, and chocolate, which contains about 35 percent stearic acid. In other foods it occurs only on levels of 1-2 percent.

Tha's enough on the benefit of saturated fat to the immune system especially when again, you're on a cutting cycle.

The Eggs:
If you are eating eggs every day/night ( lets say 6), you certainly don't want to be consuming that many yolks...(yolks are quite high in cholesterol)

The protein comes from the egg white not the yolk.. so please dont consume that many full eggs..

Though the yolk can help in the breakdown of the egg whites into the body so can one or two can be added.. but for a clean pure protein source... egg whites are the way to go.. ( the ones in the carton are just egg whites, though when i make at home i leave one full yolk) -

It is probably one of the best muscle building meals you could consume at night... (anytime for that matter)

Cholesterol is one of the mightiest building blocks of that hormone we all kill for: testosterone. Egg yolks have antioxidant that are readily absorbed by the body even if found in lesser quantities than in other foods. Your liver make 2g of cholesterol a day for a very important reason...keeping you intact and stopping you from disintegrating! Cholesterol holds a cell together. If your liver is healthy, then cholesterol should be of no concern. Your body needs around 25g of saturated fat a day.

OK, here are some points about cholesterol you may find interesting. By the way, the incredible egg yolk is one of my good friends. So let me introduce you to it properly...

The Incredible, Edible Egg Yolk


July, 2005
by Chris Masterjohn
Egg yolks? But they're full of cholesterol!

I'm sure you've heard it before. When you think of a "health freak," you don't think of someone eating egg yolks and discarding the white.
Think again.

Egg Nutrition: Yolk vs. White

Egg yolks are indeed full of cholesterol. Like most cholesterol-rich foods, they are jam-packed full of important nutrients, especially the fat-soluble vitamins and essential fatty acids.

In fact, the slew of nutrients in an egg yolk is so comprehensive that a few a day would offer better insurance than a multi-vitamin. Most importantly, the yolk contains most of the nutrients in an egg.

Egg whites, on the other hand, contain far fewer nutrients. The only thing that could justify their consumption is their attachment to their companion yolk.


Don't believe it? Below is a table that compares the nutritional value of egg whites and yolks, with data provided by the USDA. I've included additional analysis in the last two columns that provides the percentage of the total nutrition found in the yolk and the percentage of total nutrition found in the white.


Table 1: Egg Yolks Versus Egg Whites

PS: I could not include the intended table so I'm including this one onstead.

Continued on permalink #191


Fadi.

 

[Kyle Aaron]

Tonight we had,

basa fillets baked in the oven wrapped in alfoil, with butter, and from the garden - garlic, sage, coriander and lemon
green beans
stirfried garlic, onion, carrots, capsicum, and bok choy
mashed potatoes

Very tasty

 

[CaT_SPeW]

i had baked salmon, cauliflower and broccoli then cottage cheese before bed

 

[Fadi]

Continued:

Data taken from the USDA Nutrient Database for Standard Reference, Release 15. AA and DHA data from NutritionData.Com. Since the article was written, the USDA has published revisions. The latest, Release 17, can be found here.

As you can see from the table, the yolk contains 100% of the carotenoids, essential fatty acids, vitamins A, E, D, and K (6 items). The white does not contain 100% of any nutrient.

The yolk contains more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and 89% of the panthothenic acid (9 items). The white does not contain more than 90% of any nutrient, but contains over 80% of the magnesium, sodium, and niacin (3 items).

The yolk contains between 50% and 80% of the copper, manganese, and selenium, while the white contains between 50% and 80% of the potassium, riboflavin, and protein.

It should also be kept in mind that the yolk of an egg is smaller than the white. Where the white contains a slim majority of nutrients, such as protein, this is not due to a greater concentration in the white, but simply to the fact that there is more white in the egg than yolk.
Egg Yolks Would Resolve Americans' Most Common Nutrient Deficiencies

According to the Executive Summary of the Third Report on Nutrition Monitoring in the United States by the Interagency Board for Nutrition Monitoring and Related Research of the Federation of American Societies for Experimental Biology's Life Sciences Research Office, the following is true:

• Most groups have a deficient median intake of magnesium.
• Several groups have a deficient median intake of calcium.
• Children aged 1-2 and most groups of females have a deficient median intake of iron.
• Blacks over the age of 16 and Mexican-Americans over the age of 60 have a deficient median intake of folate.
• All age groups and races have a deficient median intake of vitamins A, E, B6, and copper.

Considering this information, the importance of the egg yolk and relative unimportance of the egg white becomes even more clear. The yolk contains the majority of the copper, nearly all of the calcium, iron, folate, and B6, and 100% of the vitamins A and E.

The white, on the other hand, is only useful as an added source of magnesium, or if the diet is on the whole deficient in protein. The simple addition of an adequate amount of meat in the diet would provide for both.

Finally, eggs are an excellent source of carotenoids. These are primarily highly absorbable forms of lutein and its partner zeaxanthin. These carotenoids accumulate in the back of the eye and appear to protect against age-related macular degeneration. There is no RDA for them, as researchers are still trying to understand their importance. All of the lutein and zeaxanthin in an egg is contained in the yolk.
Egg Yolks Contain Essential Fatty Acids DHA and Arachidonic Acid

One important set of nutrients that should not be overlooked is the long-chain essential fatty acids. Egg yolks contain the long-chain omega-3 fatty acid DHA, which is necessary for the brain and proper retinal function in the eye, and the long-chain omega-6 fatty acid arachidonic acid, which is required for the healthy skin, hair, libido, reproduction, growth and response to injury. These fatty acids are primarily needed by young children, pregnant and lactating women, and people with degenerative diseases involving oxidative stress, especially those of the nervous system such as Alzheimer's. While fatty fish and cod liver oil supply DHA in larger amounts, egg yolks have an advantage over these foods because they also contain arachidonic acid and because they do not contain EPA, which interferes with arachidonic acid metabolism.

According to NutritionData.Com, one egg yolk contains 75 mg of arachidonic acid (AA), 20 mg of DHA, but no EPA. As I describe in my Special Report, How Essential Are the Essential Fatty Acids?, DHA and AA are the two fatty acids essential to humans and other mammals, while EPA interferes with the body's use of AA and probably does not belong in the mammalian body at all.

Animal foods from animals raised on pasture are likely much richer in DHA. In all eggs, both the DHA and AA are contained in the yolk.
To Cook, or Not to Cook? The Benefits of Raw Egg Yolks

Many people believe that the health benefits of egg yolks are greater when the yolks are consumed raw. Heat destroys enzymes, reduces the amounts of certain nutrients, and may make the amino acid cysteine less available, which is needed to synthesize the master antioxidant of the cell, glutathione.

Those who eat raw egg yolks report easier digestion, increased stamina, and resistance to illness — not to mention a quicker snack if they're on-the-go.

That said, there is little evidence beyond such anecdotes that egg yolks are truly more beneficial when consumed raw.
There is also little evidence to support the common belief that consuming raw egg yolks is dangerous. Please see Dr. Mercola's article on the safety of eating raw egg yolks if you are concerned about this.
Raw Egg Whites Contain Digestive Enzyme Inhibitors and Anti-Nutrients

Raw egg whites should not be consumed. They contain inhibitors of the digestive enzyme trypsin, which are destroyed by heat. Consuming 100 grams of raw egg white with one egg yolk compared to consuming the same food cooked was shown in one study to reduce protein digestion from 90 percent down to 50 percent.

Raw egg whites also contain an anti-nutrient called avidin. Avidin is a glycoprotein that binds to the B vitamin biotin, preventing its absorption. Biotin is necessary for fatty acid synthesis and the maintenance of blood sugar, and is especially important during pregnancy when biotin status declines.
Residual Egg White Avidin — Cooking Does Not Fully Destroy the Anti-Nutrients

It is a myth that light cooking completely destroys the avidin.

According to this study, poaching eggs only destroys one third of the avidin while even frying leaves 30 percent of it behind.

This raises the question of whether there is a net nutritional advantage to eating any egg whites at all. Most likely, it depends on the individual person. There is controversy over whether biotin produced in the intestinal tract is absorbed — if intenstinal biotin production is indeed nutritionally important, then people whose intestinal flora are less avid producers of biotin probably need to be more concerned about the potential adverse effects of consuming egg white.
Finding The Right Kind of Eggs

Pastured eggs, meaning eggs from chickens that are free to forage for grass and insects, are of much higher nutritional quality than eggs from confinement chickens. The marginal increase in value, of course, is found mostly in the yolk.

Insects provide a higher DHA content, found exclusive in the yolk, and grass provides a higher vitamin E and carotene content, also found exclusively in the yolk. Egg yolks from pastured chickens are thus a powerful supplement to a healthy diet — a super-food — providing necessary nutrients in which the Standard American Diet is deficient.

To find a source of eggs from chickens raised on pasture, you can visit LocalHarvest.org and do a search for "eggs pastured" or "eggs grass fed" with your zip code. You can also visit EatWild.com and click on your state for a list of farms that pasture their animals.

Additionally, you may be able to find roadside stands in your area that sell eggs from pastured chickens. Be sure to inquire about the farming practices, to make sure that the chickens are able to forage for both grass and insects.
Back to the Basics: Taste!

The truth is that most satisfying meals one could make with eggs just don't taste right without both the yolk and the white. Most baked goods come out with a richer taste and a better texture when the yolks are included. Food should provide good nutrition — for which inclusion of the yolks is necessary! — but it should also taste good.

Food should be fun. It should be rewarding to cook, delicious to eat, and relaxing to indulge in.

The anti-cholesterol establishment upholds its poor theory and unjustified conclusions only to condemn us to a bland and unsatisfying diet, the cornerstone of which is "light cooking" with bland and taste-challenged "foods" like the notorious, emasculated, yolkless egg white.

Fear not.

You are now armed with the raw facts from the USDA's nutrition database that shows that missing out on the egg yolks means missing out on the nutrition in your breakfast. Take heart in this the next time you enjoy the incredible, edible egg yolk.

Just incase the above wasn't enough, here'ssome more:
http://www.cholesterol-and-health.com/

http://www.lewrockwell.com/orig6/masterjohn1.html

That fruit snack, try to get at least some protien, low GI carbs and fats ( good fats) with every meal. That snack is just a carb hit which isnt really goin to give you any real muscle building benefits ( since your not training in the evening), it will only spike your insulin and work towards adding fat.

To be honest LJK, I'm afraid to start on this one. Insulin is another one of my best friends. I've written enough about it on the forum so I'll leave that one alone for now unless...


Fadi.

 

[Kyle Aaron]

Those who eat raw egg yolks report easier digestion, increased stamina, and resistance to illness — not to mention a quicker snack if they're on-the-go.

And me and Phippsy report that 3 eggs mixed with 500ml milk and 100g skim milk powder, consumed half before and half after a workout, helps us lift heavy and gain lean weight quickly

Food should provide good nutrition — for which inclusion of the yolks is necessary! — but it should also taste good.

I agree completely. I was unimpressed the other day when our fitness teacher patronisingly asked, "do you eat to live, or live to eat?"

"I live to eat!" I cried, but I don't think she was listening. I live for other things, too - but I live to eat. I'm a human being, not some unfeeling machine that needs to be fuelled and has no taste. There's no need to live on plain cottage cheese and tuna. The idea that healthy food has to be bland is a vicious lie told by people who want an excuse for being too lazy and dumb to cook properly!

 

[Christian]

So i shoulddnt drink skim milk and have raw eggs?

 

[Kyle Aaron]

I dunno, mate, depends on the rest of what you eat, your training and sleep and all sorts. All you can do is try it for a bit, see what happens.

 

[Shrek]

Tuna with mountain bread and some almonds. Just starting to get some normality in my diet again.

 

[Josh_GTiR]

Two pieces of wholemeal toast with Cottage Cheese and slices of tomato on top. With some salt and pepper to add to taste of course!

 

[Ricko]

Thats my fav snack right there Josh, abit of peanut butter makes it interesting

This mornings snack after my porridge and toast for me was 2 eggs, gluten free bun, 2 rashers of bacon and a tomato. and a 750ml natural Tea, i made in my shaker cup Still Hungry though, is why I am drinking more tea.

 

[Zarkov]

Two pieces of wholemeal toast with Cottage Cheese and slices of tomato on top. With some salt and pepper to add to taste of course!

I`ll see that and raise you; sour dough rye bread with cottage cheese,smoked salmon,tomato,lettuce and seed mustard.

 

[Josh_GTiR]

Damn, send me one of those right now! I just had some Cassein and am off to bed.

 

[Shrek]

You have your cassien with WPI or WPC or all three, that way you get a sustained release blend.