yeah thats why i was wondering too. also white bread is usually pretty high GI isnt it? how will that go if i sit at a desk all day and only get active in the evenings every 2nd day when i work out
why white bread? that stuff is awful on your colon.
SubCom's super porridge
I typically eat this for breakfast on training days. Pretty much every day through winter.
1/2 cup of oats
1/4 cup of barley
1/8 cup of rye
1 cup fo full cream milk
3/4 cup of water
Cinnamon bark
Nutmeg
Pinch of salt
1 Tbsp of thickened full cream
Now Fadi, you forgot part of the reason you included chocolate- you love the stuff!
I'm totally against ultra low calorie "diets" and all for calorie expenditure through blood sweat and tears. .
Consider me convinced, thanks for your detailed feedback Fadi, I am very happy follwing the 2200/2800.
And will increase my excercise expenditure if and when my fat loss/ muscle growth stagnates.
MD
As you are sitting behind your desk typing at your computer, you'll be perspiring whilst everyone around you would be shivering!
Fadi.
Thanks Fadi,
I am enjoying the diet/plan as is right now, I have always been big on preperation and planning so I have no trouble at all being organised with these foods. if possible though please include your thoughts on a couple of alternatives for dinner, although i love the salmon, i would just like to have a few options to go to.
MD
just wanted to add my tip.. with breakfast i slice up the bread, crack the two eggs over it and chuck it in a container in the fridge, after the gym at work i chuck that container in the microwave and zap it for two mins, then throw the "egg bread" in with my salad.. oh yeah!!
Perfect! Thanks Fadi.
So please Mika, if there's a food that you really like but do not see included in that "diet", then by all means let me know what it is and I'll work out the portions etc and create another OR just for you (which will go towards making this food plan a very comprehensive one indeed).
It goes without saying; I'm open for any questions what so ever.
Fadi.
Hi Fadi,
2 points..
1. I hope this is not getting to tedious for you but, could perhaps consider an alteration for the PWO nutirients for me; as i am having 90g of bread at breakfast which for me is only 30mins after my PWO I would appriciate another option, other than more bread (although or if you feel this is a good combo then please reinforce it with me) i know you have included WMS & potatoe, what about bananas?
2. on non- workout days should i still incorperate the PWO shakes? to ensure the caloric intake?
MD
Not a problem there Mika. I've added extra options to the breaky. Regarding the shakes on non-workout days; I'd rather you have all food there Mika. The reason for that is food takes more effort for our bodies to digest and would therefore raise the metabolism slightly which in turn goes towards burning more calories.
Fadi.
Hi David,
It seems that you've posted your question as I was still typing my reply to MD.
Yes white bread is mid/high GI and that's exactly why I've included it where I have. I'm after an insulin spike at these times.
As for sitting at a desk question: I truely believe you'd profit plenty if you pose that question directly to Mikasadan and ask him if he sits at a desk all day.
I can answer the question this way though: The exercise that I do in the gym or at home if I'm doing burpees, would serve my metabolism very well by keeping it revving for no less than 48 hours. One should never rely on what the exercise is doing at the time he's doing it but rather what could be accomplished in the way of fat loss after the exercise is OVER.
Let me give you an example here. You can go for a 2 hour slow walk and use a high ratio of fatty acids to glycogen. In other words you are using more fat as you are conducting your two hours walk. Now if you go and sit behind a desk after those two hours, you'll find no benefit has been carried over into the non exercising environment. In other words your metabolism would not be any quicker. Now compare those two (2) hours of walking with some kick ass 100 burpees that are done in about ten to fifteen (10-15) minutes and your comparison would be like comparing chalk and cheese. As you are sitting behind your desk typing at your computer, you'll be perspiring whilst everyone around you would be shivering!
I'll stop here and I thank you for your question mate.
Fadi.
so non workout days still include the 'post and pre workout calories' but in the form of whoelfoods rather than shakes?
Hi Fadi,
In regards to the last meal of the day "Bedtime snack" I would like to incorperate cottage cheese or yoghurt here with PP as a desert, i find it much more filling and satisfying than a milkshake, would you have any objection to this.
i have worked it that 200g cottage cheese, i spoonful of P/Butter and 30g slow realease PPowder almost fit the macronutient bill, what do you think?
MD
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