Example Cutting and Bulking diets

Nick500

Basmati rice

Preparation time: 30 minutes, serves 5 - 6.
Ingredients

* 500g brown basmati rice
* 800ml water
* 3 tsp sea salt

Method

Rinse the rice and place it in a saucepan with a tight-fitting lid. Add the water and salt, and bring to the boil (the salt raises the temperature). Put on the lid and turn down the heat to very low. Cook for 20 minutes or so, until all the water has been absorbed (this time will depend on your cooking equipment, so experimentation is necessary at first). Turn off the heat and allow the pan to stand for another 10 minutes, letting the rice finish cooking in its own steam.

My theory with rice is that it can never be overcooked; what tends to happen is that either there is still water left (in which case bring it back to the boil and then leave it to cook in its own steam), or the bottom layer becomes toasted, but this tastes good! If it is too sticky, cook for longer with the lid removed, so as to let out excess steam. So don't worry about overdoing it. Rice was designed to be easy to cook so that humans could evolve quicker ;-)

Serve hot or cold.

Nick

Young Gun

Thought I could include this in here too

What is the Glycemic Index?
The glycemic index is a ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels. It compares foods gram for gram of carbohydrate. Carbohydrates that breakdown quickly during digestion have the highest glycemic indexes. The blood glucose response is fast and high. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low glycemic indexes.

What is Glycemic Load?
Glycemic load builds on the GI to provide a measure of total glycemic response to a food or meal
Glycemic load = GI (%) x grams of carbohydrate per serving
One unit of GL ~ glycemic effect of 1 gram glucose
You can sum the GL of all the foods in a meal, for the whole day or even longer
A typical diet has ~ 100 GL units per day (range 60 - 180)
The GI database gives both GI & GL values

escos

Hi Guys,

heres my diet

7am
Multi-vit&min tab
50g Oats made with water, (or use the shake below). 7.2,36.8,4.56
Chop 1xbanana into oats or eat as. 1,24,0
1.5 Scoop of whey made in water. 34,3.75,2.25

9am
2 slices burgen no butter/marg. 13,24,8
100g Turkey/chicken or tin tuna. 30,0,2
add tomato,cucumber,pepper, salad etc


11am
150g Cottage cheese. 21,5.1,2.2
or a tin if tuna with cucumber and dash of balsamic vinegar


12.30 Strong black coffee....no milk or sugar.

1pm-2pm WORKOUT Weights then cardio.

2.30pm Post Workout Meal "do not miss"
1.5 scoop whey. 23,2.5,1.5
1 Banana, you could blend with above. 1,24,0 oe Apple


CARDIO WORKOUT

7.00pm
1.5 Scoop of whey. 34,3.75,2.25

8.30pm
Chicken Breast grilled with added spices. 25,0,5
250g frozen veg. 2,18,1
90g sweet potato. 1.2,21.3,6.3



This is my diet to lose some weight and put on a decent amount of muscle

Nick500

i think i have already commented on your diet before but anyway,

why are u not eating anything between 230 and 730?

also, what time do u go to bed? should get some last minute protein before sleep...

escos

Hi Nick,

Im trying to lose a bit of weight so on my calorie calculations there was no need to put anything in.

For example now, ive just finished my workout and am having my 1.5 scoop of whey /water and an apple... should I start having a snack around 5.. say some almonds or something?



I go to bed around 11pm.. I was thinking about casein rather than whey before I go to bed????

Nick500

hi

you want to hit protein every 2 - 3 hours regardless of calorie restrictions. cassein before bed definitely.

I'd say no almonds, those are high fats and calories and not especially high in protein, and if you are running a calorie restricted cutting diet which is sounds like you are then that wouldnt be so great. I'd say a large chicken breast with a bit of lettuce or salad perhaps.

also, bear in mind that fruit actually isn't all that good for you, especially stuff like apples, because its high in fructose and will have similar effects to your blood sugar levels as chocolate, albeit its good mineral/vitamin content.

escos

cool, more new stuff learnt I thought that Almonds had decent levels of Protein, Vit E and magnesium... to help with muscle building.. Ill junk that idea then.

I think ill add in a chicken breast with say.. wholemeal pitta and some salad

With the casein, is that the only thing before bed.. or should I down some whey aswell


cheers Nick!

Darren

Yeah go with the Wholemeal Pitta with chicken breast & salad or a can of Tuna instead in the Pitta.

slimbob

unlike Young gun who can tolerate carbs well I do beter on fat . My diet is shock horror 60% fat 30% protein and 10 % carbs

protein spread throughout day whey in morning tuna, beef , and other soid sources through day and casein at night . Carbs in morning and post workout but not much and fat is mixed into salads throughtout the day (ie) extra vigin olive oil I get a great one from GetOily .com direct from Italy , tastes great and def is extra virgin labels arent always what they claim !!!

I have a day a week were a basically carb load and really hammer post workout nutrition . When bulking add fat and protein when cutting drop fat keep protein high very similar to Di Pasquales Metabolic Diet an d works great for me . The really good thing is my blood lipid profile is excellent even though I eat 60% fat !!!! high HDL low LDL low trig high HDL to LDLl and high HDL as % of total chol . Also overall chol is 4


Is anyone else out there a fat man so to speak .

Bodyworks

what does your diet consist of ? supplying that amount of fat can't be easy.