Brown Rice as good as Oats in PWO shake?

**fUnc17** · 06-01-2006, 06:00 AM

My Cutting PWO:

1 half banana
2 scoops whey
2 cups water
1/2 cup oats

Bulking PWO:

1 half banana
2 scoops whey
1 cup skim milk
1 cup water
1 large plain bagel

I just finished a recomp so I am in the beginning of my cut.. keeping 3-4 carb meals on w/o days with larger carb servings. On Off days, 1-2 carb meals with half the serving size, this is not including veggies. I have 3 meals every day with veggies. In 2 weeks I will re-evaluate and either continue what I've been doing or decrease carb intake by 10% and continue until weight loss stops again.

Its a slow process but you'll have a much better foundation once it's done. When you want to bulk you'll start out much leaner.

**juggernaut** · 06-01-2006, 07:29 AM

so your saying that I should institute more carb meals, scale back on the refeeds and take my time losing the BF? Not a bad idea, but I need to cheat. Does your diet allow for a cheat while cutting? And should I continue the refeed if I put in more carb meals?

**sonofman** · 06-01-2006, 07:47 AM

fUnc17, how did you set up your recomp diet. You, jugg and I are around the same weight, but my bodyfat is higher.

I trying to get some ideas

**fUnc17** · 06-01-2006, 09:42 AM

Originally Posted by juggernaut

so your saying that I should institute more carb meals, scale back on the refeeds and take my time losing the BF? Not a bad idea, but I need to cheat. Does your diet allow for a cheat while cutting? And should I continue the refeed if I put in more carb meals?

Yea exactly. I'd say get rid of the refeeds until you really need them. For instance... when you get down to sub 10% refeeds will become more important. Take your time, you'll pretty much maintain all of your LBM for the most part (minimizing the loss of any because of the slow pace of the diet).

You need more calories and carbs. Stay in a deficit. When you stop losing weight reduce calories (from carbs). This will cause you to lose weight again (about 1lb/wk), it will then stop again. Drop calories again (always from carbs). And so on

I've found you don't need to create an enormous deficit to lose fat. Your only at 15% bf, not fat at all. When I diet I want to lose FAT, not LBM.. you have to do everything possible to preserve the LBM you have, it is hypocritical not to.

I cheat one meal per week.. usually a saturday/sunday thing. But sometimes I am so into my progress that I go 2 weeks without a cheat meal. You have to indulge every so often, can't cut yourself off from the rest of the world, ya know?

sonofman: Ok. I recommend reading the sticky Jodi has up to get an idea what clean foods are. Then take those clean foods and figure out what your maintenance caloric intake is.

For example: If you weigh 225 (regardless of BF) you would do 14cals/lb*225 = 3150 calories required for you to maintain that weight. So you will need a 3150 calorie diet consisting of all clean foods (complex carbs, veggies, lean meats... the whole shibang). My recomp lasted about 6 weeks.

**juggernaut** · 06-01-2006, 09:48 AM

you're making good sense func. Lets see a daily diet of of what you eat both on and off when cutting.

**fUnc17** · 06-01-2006, 10:00 AM

Training days

2 scoops whey
1 cup oats
multi
vit C

train

2 scoops whey
1/2 banana
1/2 cup oats

Chicken/Salmon/Tuna/Flank steak
Medium sweet potato
1 serving of either broccoli or spinach
orange or apple
2 fish oil caps

Chicken/Salmon/Tuna/Flank steak
Medium sweet potato
1 serving of either broccoli or spinach
orange or apple
2 fish oil caps

Chicken/Salmon/Tuna/Flank steak
1 serving of either broccoli or spinach

7 whites, 1 whole
1 Tbsp olive oil
1 Tbsp natty pb

2 scoops whey
2 fish oil

Off days

2 scoops whey
1/2 cup oats
multi
vit C

Chicken/Salmon/Tuna/Flank steak
Medium sweet potato
1 serving of either broccoli or spinach
orange or apple
2 fish oil caps

Chicken/Salmon/Tuna/Flank steak
1 serving of either broccoli or spinach
2 fish oil caps

Chicken/Salmon/Tuna/Flank steak
1 serving of either broccoli or spinach

7 whites, 1 whole
1 Tbsp olive oil
1 Tbsp natty pb

2 scoops whey
2 fish oil

Try to drink 2 gallons of water per day as well. I shoot for 2, end up getting about 1.5. Pretty easy when you carry a jug around with you.

**VanessaNicole** · 06-01-2006, 11:40 AM

(Wow, Jugg, I eat 1750 too and I'm cutting and I'm female, 5'9" 144. Yeah, you need to up that.)

**sonofman** · 06-01-2006, 12:41 PM

Originally Posted by fUnc17

sonofman: Ok. I recommend reading the sticky Jodi has up to get an idea what clean foods are. Then take those clean foods and figure out what your maintenance caloric intake is.

For example: If you weigh 225 (regardless of BF) you would do 14cals/lb*225 = 3150 calories required for you to maintain that weight. So you will need a 3150 calorie diet consisting of all clean foods (complex carbs, veggies, lean meats... the whole shibang). My recomp lasted about 6 weeks.

Thanks, just checking! Our diets are very similar. I appreciate you posting it

**juggernaut** · 06-01-2006, 01:45 PM

Originally Posted by VanessaNicole

(Wow, Jugg, I eat 1750 too and I'm cutting and I'm female, 5'9" 144. Yeah, you need to up that.)

Vanessa, i'm guesstimating here, but I have a strong feeling counts are probably off. I eat about 300 to MAYBE 325g in protein; currently but making changes very soon in carbs-i eat about 50g of carbs a day and about 30-40g of fats a day. This is an on day for training, off i have abiout 25-30g of carbs. So,

50g carbs x 4=200cals
325g protein x 4 = 1300cals
40g fats x 9 = 360cals
________________________
total caloric intake is: 1860

Where the hell can i add to this?

Unless I add in 2 more healthy carb (oats, yams) meals...

**juggernaut** · 06-01-2006, 01:46 PM

func what are your total cals? on and off?

**ddawg** · 06-01-2006, 01:58 PM

I decided to throw some milk in my PWO shake after reading some good things about it so my final shake is:

30g Whey
4oz Banana
1 Cup Skim Milk
60g Quick Oats

538 Calories, 6g fat, 81g carbs, 43g protein

**sonofman** · 06-02-2006, 05:57 AM

Originally Posted by juggernaut

func what are your total cals? on and off?

I'm curious also...

**Gordo** · 06-02-2006, 01:43 PM

Originally Posted by juggernaut

Vanessa, i'm guesstimating here, but I have a strong feeling counts are probably off. I eat about 300 to MAYBE 325g in protein; currently but making changes very soon in carbs-i eat about 50g of carbs a day and about 30-40g of fats a day. This is an on day for training, off i have abiout 25-30g of carbs. So,

50g carbs x 4=200cals
325g protein x 4 = 1300cals
40g fats x 9 = 360cals
________________________
total caloric intake is: 1860

Where the hell can i add to this?

Unless I add in 2 more healthy carb (oats, yams) meals...

At your BW fats seem REALLY low. Especially if you're gonna low carb it. You're at ~70% protein

**VanessaNicole** · 06-02-2006, 01:55 PM

That's still really low...

Good idea adding milk in your PWO shake.

You could add more fats to up your calories. An extra serving of nuts would be good.

You don't have to add more carbs, but you should add more calories, IMHO.

Don't flame me, guys, but I'm afraid I have to disagree that PWO nutrition should depend on body type.

And I think the only difference between a cutting PWO and a bulking PWO should be in caloric content. I think everyone would benefit from 2gms of carbs per gram of protein PWO, with some fast acting carbs.

Oatmeal is fine, brown rice is fine, fruit is fine, but get some starch in there too.

Just my opinion.

VanessaNicole

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