soxmuscle

why no wheat bread? That seems to be a staple in my diet....

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

LW83

Leading causes of obesity...

"Over consumption of refined carbohydrate sources:

In the modern world we eat far too much refined starch and sugar. Ideally what type of carbohydrates we consume should not matter. Refined carbohydrates elicit a large increase in plasma insulin levels, however. This drives blood glucose too low and serves to increase hunger shortly after eating. For our ancestors this was not a problem, as they could not simply open the cupboard when they became hungry. For you and me this is a serious issue. It results in excessive caloric consumption with a reduced sense of fullness. Refined carbohydrates are also digested much more quickly. This increases firing of the vagal nerve to the medulla oblongata, which ultimately leads to a lowered estrogen setpoint, reduced testosterone levels, as well as elevated cortisol release.


Over consumption of fructose:

Fructose is an odd carbohydrate. It is really only usable by your liver as it requires GLUT5 for transport into cells. Fructose is essentially the opposite of refined starches as described above. Because of the special way in which fructose is metabolized it skips the rate-limiting step of PFK-1. Because of this it oxidizes in the liver incredibly quickly and tricks your liver in to thinking you have plenty of glucose even if you don’t. This affects the hepatic glucose sensor described previously. It causes increased GABA delivery to the PVN, thus slowing metabolism. It can induce hyperglycemia (our arch nemesis) by interactions with several systems. As stated, it reduces PVN firing so that means less thyroid, cortisol, and NE release.

More importantly, fructose is non-insuligenic. Because of this it does not stimulate leptin or alpha-MSH production. So the LH in your brain never deciphers that the body is being fed. The third problem with fructose is that it fails to activate the portal vein glucose sensor, and thus it does not activate this essential glucose disposal mechanism. So in summation, fructose: slows metabolism, lowers leptin, fails to decrease hunger, and causes hyperglycemia. All in all too much fructose is just plain bad. Keep in mind a little fructose can be good, especially if you are an athlete. However for someone that is almost never glycogen depleted, fructose is detrimental and only does harm (36).


Over consumption of grains at the expense of vegetables:

Over consumption of grains at the expense of fibrous vegetables causes two problems. First, to a lesser extent, the arguments given for refined carbohydrates apply to grains as well—at least when compared to vegetables. High yield grain agriculture is a relatively recent advancement in evolutionary terms. Put rather simply we were never meant to eat this much grain. Secondly, grain consumption at the expense of vegetables can result in low-grade metabolic acidosis (37). This has a bad effect on GH and insulin sensitivity as well as bone and muscle anabolism. Finally it can exacerbate the problems associated with excess fat consumption. The rate-limiting enzyme in fat oxidation is CPT. CPT is extremely sensitive to pH (38). The small reduction in pH seen during exercise completely deactivates CPT. This is why you tend to burn glucose exclusively during high intensity exercise. So, chronic sub-clinical metabolic acidosis can result in attenuated fatty acid oxidation. The result: more dietary fat is stored instead of utilized as fuel.


Omega-3 fatty acid deficiency:

Omega-3 fatty acids have so many diverse effects that I can’t hope to touch on them all in this article. However I will attempt to highlight the key points that are not often discussed. First and foremost omega-3 fatty acids need to be a constant part of one’s diet. This is because omega-3 fatty acids are preferentially released by adipose tissue during lipolysis. Thus over time most of the fat stored in your fat cells tends to be of the saturated, monounsaturated, and omega-6/9 polyunsaturated fatty acids. In our modern diets we tend to pick and choose which parts of animals we eat and we tend not to eat the same thing everyday. Our ancestors did not have such luxury. So even when we eat the occasional meal rich in omega-3 fatty acids it is not of tremendous benefit. Unless consumption is chronic, as in everyday usage, it can be difficult to maintain omega-3 fatty acid stores.

Secondly, DHA deficiency reduces BBB transport of glucose and also lowers KIR neuronal sensing of glucose. The last thing we want is deregulated brain glucose control, as it just makes all the systems so unstable. Rats that were purposefully given DHA deficient diets showed lower levels of GLUT3 protein in neurons. GLUT3 is the transporter that moves glucose in to neurons. Thus DHA deficiency can make the brain look resemble that of an obese person’s (39).


Overuse of stimulants:

Overuse of caffeine and other stimulants has negative long-term ramifications for body composition. Caffeine elevates cAMP, which activates AMPK in skeletal muscle. This is one way it aids in fat burning. However, AMPK also lowers cellular metabolism in the long run, reducing your energy requirements and slowing your metabolism. AMPK is basically a cellular brake; it is activated by the endocrine system during the hypoglycemic state. This serves to switch the cell to fat usage to preserve glucose for the brain. It also reduces the cell’s metabolism however, thus saving any blood glucose for the brain as well.

Secondly, caffeine exhibits some nasty effects brought about by being an adenosine antagonist. Caffeine reduces cell volume by acting as a cellular diuretic. Cell volume is intimately tied to anabolism. In fact it has been proposed that the majority of insulin’s anabolic action is exerted through increases in cell volume. Adenosine antagonist’s also induce insulin resistance, and cause one to spend more time each day in the hyperglycemic state.

Finally, caffeine interferes with the conversion of omega-3 fatty acids into EPA and DHA, thus emulating some of the negative aspects of omega-3 deficiency.

Overuse of ephedrine and other NE promoters is also counterproductive. As discussed above, NE activation in the PVN leads to long-term changes in the PVN that favor CRF over TRH. This both reduces metabolism and lowers sex hormones, resulting in decreased anabolism and increased muscle loss.


Over consumption of sodium:

Too much sodium has been implicated in accelerating obesity in those who are already prone to it. It is likely this occurs through several distinct mechanisms, the primary ones being increased blood pressure and increased renal re-absorption of glucose. Both of these conditions lead to elevated blood glucose levels.

Sodium’s effect in this regard can be seen in an interesting study on Sprague-Dawley rats. These rats are basically normal. If overfed, about half of the rats get fat and about half don’t—much like people. The authors decided to see what effect increased salt intake would have on those that are prone to obesity. Salt increased the size and reduced the number of adipocytes; in other words, it created hypertrophied fat cells as described earlier. The salt fed rats also had double the leptin levels of their non salt-fed counterparts. Thus sodium seems to accelerate the endocrine system’s adaptations to obesity (40)"


http://www.mindandmuscle.net/content/page-145.html




SUCKS, doesn't it

I'm trying to stay away from anything processed.

soxmuscle

That definitly sucks. Up until a few weeks ago in a thread, I thought I was doing myself a service eating all this wheat bread. I am going to have to switch up my school meals anyways. I'll check out what you and some other guys eat throughout the day and see how I can make it work for myself.

Thanks.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

LW83

I was eating a loaf of wheat a day while on my last cycle.

Du

I dont believe you.

My IronMag Journal

LW83

Check out my journal at www.conversionboard.com/forum

My typical day was this;

m1. 4 slices of wheat, 4tsp of PB, 30g of whey
m2. 5 eggs, 5 slices of wheat
m3. 4 slices of wheat, 14oz of sliced lean turkey *2/3 of a slice of CC cheese cake*
m4. 60g of whey, 1.5 cups of oats.
m5. 2 cups of rice, 10oz of chicken.
m6. 4slices of wheat, 4tsp of nat PB, 30g of whey

That's 17 slices of wheat bread.

soxmuscle

Whats the deal with everyone going over to conversionboard?

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

LW83

It has TONS of great info, but i'm not into the whole supplement thing anymore.

Du

Lies. All lies.

My IronMag Journal

LW83

STFU ass

simbh

Whats up luke . Good to see that you have a journal once again . Good luck with your goals bro.

Good luck dude and try to stick with this nick name
:

When a goal is reached comes satisfaction . You're accomplished as a person when you surpass those goals .

sara

Still thinking about the CHEEZE-ITS???

www.metzgerbodies.net
www.myspace.com/smbdybldr

LW83

I had to think about SOMETHING since sara wasn't around


THanks man. I will

LW83

3.3.2005

1
Provalone 1 Slice
Egg White 6 1
Oatmeal 1 Cup
PB 0.75 2 Table Spoon
19.0 65.5 60.0
27% 41% 37%
645cals

2
Oatmeal 1.25 Cup
Whey 35 gram
Fish Oil 10 Gram
apple
20.5 69.0 47.5
29% 43% 30%
643cals

3
Chicken 6 oz.
Brown Rice 1 Cup
Lettuce 6 oz
Provalone 1 Slice
PB 0.75 2 Table Spoon
21.0 56.5 49.0
31% 37% 32%
608cals

4
Oatmeal 1 Cup
Whey 30 gram
Fish Oil 12 Gram
apple
20.6 55.3 40.0
33% 39% 28%
570cals

5
Brown Rice 1.25 Cup
Flax 0.75 Table Spoon
Beef 4 oz.
Broccoli 2 cups
21.0 56.3 42.3
31% 37% 28%
608cals

6
Brown Rice 0.75 Cup
PB 0.5 2 Table Spoon
Beef 4 oz.
Whey 15 gram
Green Beans 2 cups
18.8 37.4 58.8
30% 26% 41%
570cals

I've been testing out the 4% CC with PB... I still can't stand it At least it's more edible than the FF CC

sara

G' Morning

www.metzgerbodies.net
www.myspace.com/smbdybldr

LW83

G'mornin sara.

gwcaton

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

LW83

LW83

3.3.2005

MP
95 x 14
115 x 10
135 x 8 x 2
145 x 6
155 x 3

Arnie Press
45 x 6 x 2
50 x 6

cable Lateral
30 x 8 x 4

Front raises
20 x 10 x 3

Shrugs
185 x 12 x 3
205 x 8

Reverse preacher ez bar
70 x 5 x 4 PB
God that felt great

Behind back forearm curl
135 x 8 x 5

BB forearm curl
95 x 6 x 3

sara

Which meal did you add the cottage cheese and banana extract?

www.metzgerbodies.net
www.myspace.com/smbdybldr

LW83

I replaced #6 with it.

sara

well, edit it mister ...

www.metzgerbodies.net
www.myspace.com/smbdybldr

gwcaton

alright Luke ! congrats on the pb

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

LW83

Thanks gary!

1
Provalone 1 Slice
Egg White 6 1
Oatmeal 1 Cup
Flax 1 Table Spoon
21.0 61.0 54.0
30% 39% 34%
580 cals (I think something is off here in my data, I'm freaki'n stuffed.)

2
Oatmeal 1.25 Cup
Whey 35 gram
Fish Oil 10 Gram
apple
20.5 69.0 47.5
29% 43% 30%
643cals

3
Chicken 6 oz.
Brown Rice 1 Cup
Lettuce 6 oz
Provalone 1 Slice
PB 0.75 2 Table Spoon
Broccoli 3 Cups
21.0 56.5 49.0
31% 37% 32%
620cals

4
Oatmeal 1 Cup
Whey 30 gram
PB 0.75 2 Table Spoon
apple
20.6 59.8 46.0
32% 41% 31%
590cals

5
Brown Rice 1.25 Cup
Flax 0.75 Table Spoon
Beef 5 oz.
Broccoli 2 cups
23.0 56.3 51.3
31% 34% 31%
670 cals

6
Brown Rice 0.75 Cup
PB 0.5 2 Table Spoon
Beef 4 oz.
Whey 15 gram
Green Beans 2 cups
18.8 37.4 58.8
30% 26% 41%
570 cals

Daily Cals Fat Carb Protein
Total 3792.5 127.0 344.0 319.5
Macro 30% 36% 34%



I'm gonna post my nutritional data that I've been working with. Can you please tell me if something looks off? I feel kind'a bloated

Oatmeal 1 Cup 300 6 54 10
Apple 1 whole (medium) 81 0 21 0
Banana 1 whole (medium) 110 1 32 1.6
Green Beans 1 Cup 44 0 10 2
Broccoli 1 Cup 25 0 5 3
Whole Wheat 1 slice 90 1 17 3
Pita 1 1 bread 230 1 47 15
Brown Rice 1 Cup 216 2 45 5
Lettuce 1 oz 7 0 1 1
Baked beans 1 Cup 387 13 55 15
Strawberries 1 Cup 46 1 11 1
Spinach pasta 1 oz. 27 0 7 1
Yam 1 Cup 158 0 38 2

Whey 23 gram 110.4 2 1 23
Chicken 1 oz. 26 1 0 4
Scrambled egg 1 cup 459 41 2 20
Egg White 1 1 25 0 1 6
Yolk 1 1 61 5 0 3
Beef 1 oz. 60 2 0 9
Sliced Turkey 1 oz. 42 2 0 5
Provalone 1 Slice 51 1 1 8

Flax 1 Table Spoon 130 14 0 0
italian 1 Table Spoon 16 1 1 0
cashews 1 oz. (18 kernels) 163 14 8 5
PB 1 2 Table Spoon 190 16 6 8
Fish Oil 1 Gram 10 1 0 0

LW83

The Saramonster has balls.


Okay,

m6. on 3.2.2005 was replaced with

6
Cot. Cheese 4% 2.25 cup
Strawberries 1 Cup
19.0 29.0 70.8
28% 19% 47%
610 cals.

That changed the daily total to-

Daily Cals Fat Carb Protein
Total 3772.0 125.2 335.6 322.5
Macro 30% 36% 34%


This is my last day with the clen. I'm going to switch my schedule to this

m-Cardio
tu-Chest/tri
w-Shoulders/traps
th-Cardio
f- Off
sa-Legs/lower back
su-Back/bi

Forearms on everyother lift day. I'll see if I can stick to that

LW83

went to the bar after work and DIDN'T drink
(everybody from work went. It was great)