Tom_B

I think what there referring to in that is the rate at which your PWO is absorbed. Many people here are against milk PWO as they beleive it GREATLY slows the digestion of you PWO shake. But as Emma's explained before that in your stomach the milk seperates from everything else, only delaying digestion SLIGHTLY, not enough to make an impact.
Or at least I'm pretty sure that's whats it's referring too , I know Jodi and Emma disagree greatly over skim milk PWO ..

Emma-Leigh

This looks good.

LOL - the big words (cultures) are... the bugs they put into your yoghurt... Don't worry - they are REALLY good for you (and may actually HELP your tummy bloat!!).

I imagine the pectin is an insoluble fibre they put in to thicken it somewhat...


This looks ok... (although I think you ment 51g carbs?? )
I would increase the oats to 0.5 cups (40g) - you want a little more carbs pre-workout.

Tom_B

Well my doctor has diagnosed me with IBS, or at least he's 99.9% sure ... he said I fit the symptoms perfectly, he also said that he dosen't believe it might be an alergic reaction to certain foods as instead of constipation I'd more than likely having direhia. He said he needs to schedule a gastronemical doctor appointment for me, and then me and that doctor can go about a course of action to help relieve my symptoms as there is no cure for it ..
But guess what. I asked when that doc appointment will roughly be in .. he said ooo in about a month or so - so that means another month of this.

He said the only thing he can think about that might help me in the meantime would be to increase my fiber intake more, he said try taking metamucil as it'll increase the bulk of my stool. He said there's very little chance it might help me though .. ugh.
He told me about this new pill or something that's out but has only been tested on women (as IBS mostly affects them) so he would be iffy about giving it to me ..

He gave me some phamplets to read up on IBS .. it does sound like I have it .. right down to mentioning my belching.
They said it happens to people mostly becuase of emotional stress which would make sense since I've been this way ever since the hospital, but it's recently starting to get really worse .. but I guess that would make sense with everythign that's been recently happening. It says it can also become like a cycle
emotional upset ---> physical discomfort ----> emotinal upset etc.

So I don't know what to do ... the phamplet says some stuff I can change to my diet, it says -
-Gotta eat slowly
- increase fiber
-eat more veggies for natural fiber
-drink plently of fluids, fruits and veggie juices , except around meal time
-don't over - eat
-avoid red meat , white sugar (would explain why I had MASSIVE pains on saturday), caffine, carbonated beverages. Also it says to avoid nuts, corn or seed products. And avoid laxatives.
-it also says to decrease fats in my meals

So I'm gonna take out the green tea from my diet I guess .. I've also finding that drinking less water kinda helps bloat wise .. so I'm decreasing that to 2.5L a day (not too bad is it?? ..) Umm should I increase my fiber?? I mean I've eaten up to 80G a day before and that hasn't helped .. right now with the changes with the yogurt / juice it's stand at around 31G (not including veggies)
And should I be decreasing fats??? .. then what am I suppos to replace the cals with ... *sigh* and if I can't eat nuts or seed related products then how am I suppos to get poly fats?? , honestly I don't find nuts hurt me when eating them .. I think I'll eat them twice. Walnuts for lunch , PB for bed.

Anyways so that was that.

I also asked about my gas , he said that there is an antbiotic he can give me to kill the bacteria in my body , but he said he'd rather not and that's not highly recommended ..

Emma-Leigh

??? Why? Is everything ok?













LOL - I nearly choke on my green tea reading that!! That was great!!

Emma-Leigh

Tom - I have to go at the moment and I will reply to this later.

You have to remember that this is directed at the GENERAL PUBLIC - and because your food in terms of fats etc is a little different it might not be all that related to you....

But I'll explain everything later ok - I am REALLY late for work!!

Tom_B

Ok thanks Emma



LOL yup 51G of carbs not fibre.
Umm well I drank it today .. yogurt and skim milk DO NOT mix well together in the shake it was pretty bad so how's this instead -

60G rolled oats
1 cup of yogurt
.75 scoops of whey
413 cals
5G fat
59G of carbs
30G protein

This'll also help my cal level , did up my daily stuff today with the changes I made and I was 100 cals off , so I'm gonna have to eat some fiber 1 before bed to bring my cals up.

Tom_B

Well it's jsut with brent's death everyone's crying in class, the teachers are trying to stay strong and not break down .. were doing like no work. It's jus tthe general atmosphere .. it's so sad and depressing...

LOL it was so funny! At one point Sarah was like "O god I can't breath" cause we were laughing so hard , then the taxi guy goes "Well you should I got enough fucking oxygen coming in!" And this taxi guy is also SPEEDING by the way like going 10 - 20 over the speed limit cause he's trying to get us out so fast!ROFL and Corey , polite old corey's just sitting there saying "Were deeply sorry" and stuff LOL

Tom_B

Thanks Emma

LOL haha you have to go to work - I didn't today I got to stay home ....while haivng to type of that stupid report about Shania Twain that took me 3 hours

Tom_B

Training -Step class 40 minutes

This was crap .. well in a sense. I still got a great workout, lots and lots of sweating but of course my stomach had to act up for it, so I coulnd't really focus on the movements and kept messing up , I was trying to keep up with all the combos while like holding my stomach - I think the instructor got a little mad at me for messing up so much

Diet -
Meal 1 - oats , EW , CC , banana, olive oil
Meal 2 - chicken , olive oil , Sweet Potato , apple, broccoli
Meal 3 - tuna , lettuce , apple ,olive oil , pearl barley
Meal 4 - skim milk , yogurt, oats , whey
*PW* skim milk , oats , whey , grape/strawberry juice juice was sooo yummy
Meal 5 - home made muesli mix (rye / barley / oat flakes) , skim milk , EW , olive oil, fishies
Meal 6 - PB , CC , fishies, fibre 1


Macros ~
Calories - 2796
Fat - 76G (8G sat)
Carbs - 337G (32G fibre)
Protein - 197G


Water -2.5L
Additonals - SF maple syrup , lemon juice, , SF ketchup, canyenne pepper powder , garlic powder , cinnamon, SF jam
Sleep - 7 and a half

busy day , had to do that stupid project today , had the appointement and had my step class.
Well the project took me 3 hours , my mom forgot about my appointement so I was late and had to take a taxi, and they changed the time for the step class so I went to the gym 30 minutes early and looked like a tard.

Sarah's on her way over now , she just got back from the viewing for Brent (she knew him) she took it really hard .. she almost fell over and was shaking etc. So she's on her way over until 10PM , hopefully I can cheer her up ..

BulkMeUp

I think he was asking about having issues with the whey. When i did milk+oats+fruit+whey on my bulk, i did notice a diff when i now do water+oats+whey+fruit. So you may want to try that combo to see if it helps youe bloat.

I am not saying milk is bad and is not anabolic or anything of that sort. But if it (+whey) is causing a lot of bloat and discomfort, then maybe it is best to leave it out for now. You can slowly reintroduce it later to find your tolerence level.

BulkMeUp

Ok, Those are pics for a photo shoot. She does look good here. But I am talking about her 'cowgirl meets crack whore' costumes that she wears on her shows and videos.

BulkMeUp

Tom_B

Well right now I'm soooo pumped!! That yogurt I bought is really helping my tummy issues and dosen't bloat me!!! (well slightly but not to a painful degree) and the same goes for my new PWO , you were probabaly right about the bananas So right now I think the milk is fine.
Besides I'm very iffy about taking dairy away from my diet .. I need all I can get for my bones. Remember I have issues with my hip bones and my doc said my level of calcium now should be fine ..

Tom_B

I love all her outfits. My report ended up being 1,813 words when it was only suppos to be 600 - 700 LOL!
I espically like her outfit in "Man I feel like a women"

Tom_B

Training -Back - Thickness
V-bar bar pulldown on the floor - *30lbs* 1x12 , *80lbs* 3x8 , 1x6 form gave out
Long bar seated Row - *50lbs* 1x12
Seated Row - *70lbs* 2x12
Wide Grip Lat Pulldown - *70lbs* 1x12 , 1x9 , 1x7
One arm DB Rows - *25lbs 1x8 , *20lbs* 1x11
DB Rows - *15lbs* 1x12
DB Preacher Curls - *20lb* 1x3 DROP 815lbs* 1x12 , 2x12 , 1x8
DB '21's' - *12lbs* 2x7/7/7

Well this was a good workout , took everything really slow. I experimented with different exercises today .. so far I like the regualr seated Row , and just DB Rows (not one arm). So I'll be doing those 2 from now on.

Diet -
Meal 1 - yogurt, oats , whey
*PW* skim milk , oats , whey , grape/strawberry juice
Meal 2 - oats , EW , CC , banana, olive oil
Meal 3 - tuna , lettuce , apple ,olive oil , pearl barley
Meal 4 - chicken , olive oil , Sweet Potato , apple, broccoli
Meal 5 - home made muesli mix (rye / barley / oat flakes) , yogurt , EW , olive oil, fishies
Meal 6 - PB , CC , fishies,


Macros ~
Calories - 2781
Fat - 87G (9G sat)
Carbs - 324G (31G fibre)
Protein - 180G


Water -2.5L
Additonals - SF maple syrup , lemon juice, SF ketchup, canyenne pepper powder , garlic powder , cinnamon, SF jam, ultra low fat miricle whip , vinnegar, SF gum
Sleep - 6 hours

sleep I need

Tom_B

Ok on Friday night I'm apparently walking this relay thing to support research for Cancer ..
So umm I have to some at 8:30pm to around 10pm , then I have go again at 5:30am to 7am .. Now I'm doing this with corey an dSarah so there jsut gonna stay the night on Sat , but the thing is , is that we might not even go to bed , so what am I suppos to do meal wise?? And we might even walk more than that depending how nice it's out ..
Should I like add extra meals or break some of my meals in half and spread them out more?? Espically if I don't even go to bed ..
Or should I say hell and not even stress it , worry about my meals for the day , then stay up as long as I want have fun , and if I get hungry eat something. I don't know ..

BulkMeUp

You can suppliment with calcium. Emma has posted a from of calcium that is better absorbed.

But if you dont want to take out the milk, then another cause would be the whey. If you are using concentrate, then that could be causing issues. You could go for isolate, but that will cost you more.

BulkMeUp

Make it a cheat day Dont forget to carry a bottle of water. SIP the water, dont chug it down else you will have to stop to pee frequently and still feel thirsty. Also carry some snacks (oatmeal cookies, maybe ). Dont fuss about not getting in your protein and cals for the day. Just make it an enjoyable day.

Emma-Leigh

Yay you!! That is an excellent cause!



Don't worry about it too much - 1 evening is not going to have too much of an effect on anything - just go out and have fun.

Katia7

OMG!!! LMAO!!! I just busted out laughing! And still can't stop

And this added to it. Now, I can't stop laughing

On the seriouse note (although it's kind of hard at this point lol).. I know all about digestive problems.The only Drs who were able to help me were naturapaths. Regular Drs just name everything IBS and say that you'll just have to learn to live with it. When there's always a reason for it. From what it sounds like, you might have cought some kind of bacteria, but be careful with antibiotics, taking too many of them can cause candida overgrowth. I'd go see a naturapath (just make sure they're qualified.. research them really well).

Emma-Leigh

Right - anyway... I thought as much... That is why I suggested this:
in this post (Tom's On a Recomp). IBD = irritable bowel disease = IBS.


Another appointment is probably needed. IBS can mimic something called Diveticular disease so you probably want to rule out that as a cause as well. Gluten intolerence is another one - but because you used to eat gluten without a problem I would not think it would be this.

You might need to get a few gastro investigations done (like a colonoscopy) - so be warned!

Unfortunately IBS has no cure. However - don't get too upset - it can be managed. It is no longer an 'unknown' - you know what you are dealing with now so you can take steps to decrease the problem.

Yeah - Fibre helps for some - but for others fibre can actually make things worse! So just be careful. It also depends on the TYPE of fibre. If you want to go for a supplement then use things like raw psyllium husks (not metamucil - it has added sugar), xanthum gum or gar gum (to add to your food - they are actually really good when mixed with whey/cc and make a pudding type thing! ). Your wheat bran/fibre one cereal are a different type of fibre which can actually make it worse (you want soluble fibre and these are forms of insoluble fibre)... There are also tablets you can take - fructooligosaccharides - which can help as well.

I thought the yoghurt would help too! So it is good too hear they are having an effect (the cultures can actually be very good). Do you guys have 'probiotics' over there? Those things that are near the yoghurt that you drink each day and they contain lots of yoghurt cultures?? This stuff called Yakult. Because they might be another helpful tool you can use. You can get 'sugar-free' ones over here... This stuff.

You could also replace some of your milk with more yoghurt (and go into the supermarket and look for the most natural, highest culture stuff you can find - no added sugar, fat-free... Like this stuff [img=http://www.jalna.com.au/images_menu_pages/images/FtFreeNt_1kg.jpg]Here[/img]

You might want to swap your broccoli for another vegetable too. Too much gas forming foods = worse bloat. So that means stay away from legumes, broccoli, cauliflower, cabbage, garlic, onions etc etc. You could selectively remove or add certain foods to your diet and see which ones make things worse and which ones help.

Fishies are good - so consider increasing these to 8-10 caps/day... They can decrease the inflammation that is sometimes associated with IBS.

Also - another gastro-intestinal 'helper' is glutamine... I am not sure if I told you but one of the reason why supplementing with this for your muscles is not really effective is because your intestines take up ~85% of the glutamine!! And it can help in repairing and restoring your GI lining. So look into this as well.

Yeah - emotions certainly has a component in it. So you got to work on calming yourself down! De-stress, do some meditation, stop running around like a headless chook! ;P Start to lose the frantic worry type thing you have - It WILL help!

Now - you have to remember that this is for the 'general public'... So things like "increase fibre" and "decrease fats" need to be veiwed from that type of light. Most people hardly get 10g of fibre and have >100g of fats a day! So you are not doing too badly with your diet at the moment.

Maybe aim for for ~40-50g of fibre at first and see if that helps. If it does, you could increase to 60g. I think that would be enough. If you get too much fibre you can inhibit the absorption of minerals/vitamins and protein.

Fat wise - 80g is fine for the moment. You say that 'carbs' make it worse, so you need to get the calories from somewhere and too much protein will probably have excess gas effects.... If you find it is not getting better then you could decrease fats again - but you would want to increase carbs... And you could maybe consider more yoghurt as a source of this?

Maybe 3L (especially on cardio days)?? Would that be ok? 2.5L is really not enough. And green tea is actually helpful --> so leave 1 or 2 cups a day....

NO NO NO!! Don't take AB!! It will kill the GOOD bacteria!!! Stick to probiotics!

LOL - oh yeah - and they are getting REALLY, REALLY good results with a new treatment for the disease... But you are not going to like it! You have been warned!

Tom_B

Well on occasion I take calcium citrate supps , they just get damn expensive I just don't want to risk it Espically with me now tryign to increase my fibre intake I'm scared they won't be absorbed properly, not to mention real sources of calcium are gonna be better anyway