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Posts posted by dnephi

  1. It's difficult to give a worthwhile opinion without more information. For instance, how tall are you? What do you weigh? What is your lean body mass? What is your maintenance calorie range? What amount of protein/carbs/fats has allowed you to maintain/lose/gain lean mass?


    In order to know is something is working, you need a "norm" to compare with it. Additionally, metabolism is not just about diet. You must also consider activity level, amount of rest, over/undertraining and timing between meals. All these thing matter, not just ingested protein.


    Good luck with your goals!


    Here are my stats:


    145 lbs

    lean body weight is 136.67 pounds

    maintenance calorie range: 2500 - 2700

    Till i made the switch i was consuming approx 90 - 100 gms of protein / 100 gms of CHO / >10 gms of fats

    my weight leveled off at the mid 140s with this macro profile - i was seeing strength gains though


    my activity level is the same as before - lift 3x a week. soccer 1x a week (about 2 hrs at a time). i have been consciously trying to get sufficient rest and have been doing well in that department.


    what i am wondering is whether my body will naturally compensate for the lack of directly ingested proteins (i now est that i consume <20 gms of proteins). i still want to increase size and strength as far as goals are concerned.

    what are your thoughts?

    20 g/day can't be nearly enough. ESPECIALLY if it's low-quality vegetable proteins. Spinach, wheat germ, and hemp all have strong protein profiles.

  2. http://www.unifiedfoods.com/spinach_spec.pdf


    From this, and the rough calculations I did based on the fact that 3.5 pounds of it filled a 5gallon jug ~80% of the way, that it's ~.53g/cc.


    240cc--> 126g--> 5g fat, 37.5g net carbs, 13g fiber, 40g protein. A half cup would be 2.5g fat, 19g net carbs, 6g fiber, and 20g protein.


    I tried drinking this straight, and it was pretty difficult to stomach. I'll have to try the strawberry + banana smoothie.

  3. How is fish oil even vegetarian?


    It's not,


    If you red his title of his blog


    It says becoming Vegetarian....


    When I was transitioning towards going Vegan

    I was still taking fish oil capsules, whey isolate protein, Greens plus/ginseng w/bee pollen... It took less then a year for my transition. And also to read ingredients and not knowing what is Vegan what isn't.

    You have to start some where's. And just like anything else it's a learning process.

    I think dnephi is on the right path for posting here for support


    Also a note for Dnephi, my first vegan supplement I ever took was Vega. It is a special product. I was introduce to it 3 yrs ago.


    Thanks for being understanding.


    Vega looks like a fantastic product- but it's very expensive. I'd definitely buy it if it wasn't! I'll also be buying some pea protein from trueprotein soon to replace my whey. Would hempflour/pea protein/wheatgerm be a poor man's Vega? What else would i need to make one?

  4. Atkins isn't sustainable from what I have heard from people who have actually done it. You have to stay on it for the rest of your life or accept gaining the weight back when you go back to eating healthily.


    About two years ago I saw a write up of a study in the news. The upshot is that low carb diets give you more of a loss up front, but over time, about a year people on low fat, high fiber diets lose about the same and do better with keeping the fat off.


    Aside from avoiding the disappointment of gaining the weight back, losing weight is supposed to take a health toil on a human body, enough so that experts are telling people not to try if they think they can't maintain the loss.



    Besides being better for your triglyceride, cholesterol, and hormone levels (see this, this, and this) than low-fat dieting, I can say that you don't have to stay on it to keep the weight off. Atkins says that you do, simply because he's selling the products. The weight lost in the first couple of days will be water weight because of the water retention that carbs cause. You will gain that weight back when you go back to eating more carbohydrates. BUT that is all. You won't gain all your fat back.


    The first problem with these studies, however, is that most of them are done on sedentary, obese people, which, given that this is a bodybuilding forum, I assume we are not. The second problem is that these diets are done on a self-reported basis, which is notoriously inaccurate.


    There are a couple more myths I want to clear up. Calories still count on any low carb diet. Calories in vs. calories out still determines how fast you lose weight, and you still need a deficit to shed that winter coat. The difference is how accessible your fat stores are, because if your deficit is higher than your ability to use your fat, then that energy comes from somewhere, namely your LBM.


    There is no metabolic advantage to literally being in ketosis. You can be in fat-burning mode with up to 100 carbs a day after your body has adjusted. Lyle McDonald recommends at least 50g a day for their protein-sparing effect. Some of low carb's advantages are satiation, preferential burning of fat (See http://www.ncbi.nlm.nih.gov/pubmed/17617997?ordinalpos=5&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum) "clinical studies clearly demonstrate that ad libitum low-carbohydrate diets elicit greater decreases in body weight and fat than energy-equivalent low-fat diets, especially over a short duration. Thus, although low-carbohydrate and high-fat diets appear detrimental or indifferent relative to performance, they may be a faster means to achieve a more competitive body composition."


    In summary, a well-researched, planned, strict, calorically-reduced, low carbohydrate diet is more effective at body recomposition than low-fat, high-carb recommendations, the official government recommendation. It is also better for triglyceride, cholesterol, and hormone levels. The problem is that so few people do such a proper diet that what you are criticizing is its incorrect implementation, not the proper one.

  5. I answered this thread very rushed so I went back and edited my original reply...


    Although I think Atkins WORKS for weight loss, I certainly do not advocate it for many reasons, and I do not consider it a healthy diet.


    I've done low-carb dieting a number of times. The first two times I tried, I felt like the original blogger. Now, though, I feel great when doing so, and I feel better on low carb than on high carb. Once your body has adapted, you're a lot more flexible, and your body is better at burning fat than before, which reduces catabolism while dieting and increases speed of weight loss. Low carbing is not necessarily Atkins. There are a lot of forms. I personally subscribe (now) to a more modest and less strict form, where I have PWO high GI carbs and ultra-low GI carbs at breakfast. That means oatmeal and wheatgerm.


    If you're consuming your nutrients from non-starchy green vegetables, eating protein, and get healthful fats (IE, Olive, flax, hemp, peanuts, etc.) then you'll get the nutrients you need. Strawberries, blueberries, cranberries, and other berries are often low-carb and extremely high in antioxidants and other chemicals. It seems to me that there's no vitamin/mineral deficiency from such an eating plan.


    What are your reasons?

  6. Atleast a couple of people have said brah now.


    I had a south african friend who used to say "bruh" (pronounced broo)


    Whats wrong with brother, or bro?


    By the way, raw or cooked food is bad for you.I am currently on a stationary diet that consists of mainly rulers, pencils & erasers.And I look down on all you common vegans.

    I thought I was the only one! I've been subsisting on notebook paper and solar calculators since grade 3.


    Ticonderoga... Ahhh.

  7. 1.

    Wheat Germ:

    (1 cup)


    360 cals

    33 g protein (full spectrum of amino acids)

    12 g fat (10 g mono, 2 g sat)

    56 g carbs (17 g FIBER wow, only 9 g sugars)


    11Kcal/g protein.


    and as for vitamins it has more than any other grain.


    1 serving also contains:

    6.8 mg Vit. C (11% DV)

    18.1 mg Vit. E (90% DV)

    1.9 mg Thiamin (125% DV)

    0.9 mg Riboflavin (55% DV)

    6.3 mg Niacin (33% DV)

    1.1 mg Vitamin B (55% DV)

    400 mcg Folate (100% DV)

    1.6 mg Pantothenic Acid (16% DV)



    ....as well as minerals, especially vital in muscle development

    10.5 mg Iron (60%)

    363 mg Magnesium (90%)

    1295 mg Phosphorous (129 % DV)

    1070 mg Potassium (31% DV)

    4.5 mg sodium...nothing

    18.8 mg Zinc (126 % DV)

    0.7 mg Copper (35% DV)

    22.6 mg manganate (1128% DV...holy cow)

    73.5 mg Selenium (105% DV)


    Option 2: Hempseed


    17cal/g protein.




    Option 3: Hempflour


    6.6 cal/g protein


    Everyone else add .


    And I'll say that I hate soy. Just for the record .

  8. Followed 30 minutes later by a solid meal, basically heaping spinach salad with cottage cheese, broccoli, mushrooms, and a bit of fish.


    I would do chickpeas instead of cottage cheese (as a vegan), and sunflower seeds instead of a bit of fish (again as a vegan).

    The salad dressing could have EFA oil in it (in addition to olive oil) and a good vinegar to help with the digestion (a lovely raspberry vinegarette with thyme and basil is nice).


    Though I also do BCAAs and pea protein drink right after working out (OK, 15 minutes later - the time it takes me to get home).

    So Pea Protein is pretty fast digesting? Sort of the equivalent of whey?


    Thanks for the chickpea recommendation as well. I'll be sure to give that a go.

  9. Wheat germ takes forever to digest AND it expands in your stomach. Just 3 cups of it made me feel like I'd eaten a horse, and it was painful. I've had that stuffed feeling for 5 hours. Good food, though, and fills in the micronutrient gaps between what else I eat.


    Oh my! Has anybody else ever eaten 3 cups of wheat germ (I am assuming that this is in one sitting that you consumed this amount)? And yes, it is hard to digest. IMO, you overtaxed your stomach (as in the painful part of your comment), cause how much saliva did you get in your wheat germ before it went down the esophagus? Your amylase enzymes are in the mouth saliva, not the stomach. And you need to get the starch off the germ before the enzymes can get to the protein part of it, and all the other phytonutrients that you want to utilize. I hope you have drunk enough water for that mass to pass thru the small intestines and to get enough bile acids to attach to all that fiber as it dumps into the large intestines!


    Moderation is always elusive for the BBer! Too much of a good thing will hurt you.

    I ate it by the spoonful from a bowl, plain. I drank with it, but there wasn't enough water. It was actually quite delicious, if I do say so myself. I sure got what I deserved though- what goes in must come out . I actually noticed that the left half of my stomach was larger than my right-apparently my descending colon was full of gunk. (And that's a technical term.)


    There is also pancreatic amylase, though, as you know arrives at the duodenum through the common bile duct.

  10. I wasn't talking about hemp, but about BCAAs by ON (Optimum Nutrition). It is very bitter in its taste (definitely alkaline).


    Now hemp, tastes OK, but the texture of it is too much for me. I was doing 3 shakes of hemp during my cutting phase and so I took it straight with water. Actually it got to a point that I just drunk it with a straw to get it down. Then I noticed that most of it was coming back out ( if you know what I mean). Took some digestive enzymes and that made it less coming out, but that was cutting experiment of 2008. Now I am on to winter bulking 2009 experiments, and not to get over 180lbs this time! (Am at 167lbs this morning after breakfast and yoga. Am trying to match the gain in lifting weights with my gain in bodyweight, but I think I need to try something else).

    How cut should you be before you start a bulk? I'm just curious. I've heard 10% BF, 6-7%, and "6-pack" as three apparently different recommendations...

  11. But, for the long run, when I no longer eat fish, do you know of any truly vegetarian sources of DHA/EPA?


    It says that this comes from algae- could I get the same amount of EPA/DHA from Spirulina? It also doesn't list how much fat there is per pill (IE, am I looking at 115mg of n-3 fatty acids in 500 or 2000mg of oil?






    Rows (5x5) 140 [Machine]

    Lat Pulldown (7x5) 60 --> 90

    Flies: 4 x 12, 150 --> 190 [Machine]

    Cable Chest Press (15, 10, 4, 2) x (100, 100, 120, 130)

    Barbell Preacher Curls (10 @ 40)

    Concentration Curls (3x10) 25

    + Shoulders.


    PWO: 40g BCAA, 70g whey


    Followed 30 minutes later by a solid meal, basically heaping spinach salad with cottage cheese, broccoli, mushrooms, and a bit of fish.

  12. I always have a bowl of oatmeal late at night. It's part of my routine lol


    oatmeal and herbal tea mmmm

    Sounds really low in carbs!


    Seriously, you might like some nuts or hempseed flour/protein powder before bed. They're slowly digesting, satisfying, low in carbs, and you won't wake up famished.



  13. How is fish oil even vegetarian?

    I'm currently eating ovolactopescovegetarian. You ask the Catholics how they do it during Lent. I plan on dropping the fish after I get used to it.


    But, for the long run, when I no longer eat fish, do you know of any truly vegetarian sources of DHA/EPA? ALA is converted at such a low percentage that it wouldn't seriously count, and it even deregulates the body's natural generation of GLA if taken in absence of serious quantities of n-6 fatty acids.


    Good stuff. What particular topics have you researched? Also, I like the quote in your sig; sadly I fall into the former category...


    Anyway, becoming vegetarian is most assuredly a good call from any perspective. I hope it works out for you and that you eventually decide to go vegan. I know that both choices were some of the best ones I've ever made.

    Best of luck!


    During my undergrad, I did some QM simulations (Matlab), and some inorganic chemistry. During the summer before my PhD program, I studied oxidative stress and its effect on CFP, YFP, and a tandem CFP/YFP at U of Paris-Sud (XI). Here at the U of I, I've done macromolecular dynamics simulations, standard biochem (membrane proteins in nanodiscs), data mining for cancer diagnostics, and simulations of phage lambda infection kinetics to compare to single-molecule data a collaborator has collected.


    The idea is to try 3 labs for 5 weeks each, while I did an extra rotation in the summer.


    In terms of veganism, I don't think I'd ever want to give up milk.

  14. I take that one (ON's BCAA 5000) immediately right after a really heavy workout during the summer months when I am taking off the the fat and can't bulk up with food. It takes a couple of minutes to work (like 15 minutes for me) in order for me to not feel the need to eat. Then I eat 30 minutes later.


    The downside of it, is that it is not very instant in dissolving readily. And I take everything just with water, so it has a bitter taste to it (which is nothing compared to taking hemp protein powder with water ).

    I think hemp tastes great. This just me? Mmmmmm.

  15. (Homage to Richard Rodriguez.)


    I thought I'd start a bit of a blog, report on how I'm transitioning, and wish you all the best.


    A little blurb about myself:


    I'm pretty obsessive by nature, love science, solving problems, and learning about the world around me. I've worked for eight different research professors at three different institutions in my time, each with different aims, interests, and means and finally found the place for me.


    I'm an amateur pianist, and listen to classical music exclusively. I study with a professor at my university.


    I just graduated this spring from a small state school and transitioned into life as a grad student at a monolithic, top research institution, with all the clout, bureaucracy, and politics that go with it.


    AND I can put both feet behind my head.


    We'll take it a day at a time.


    Day 1: Wheat germ takes forever to digest AND it expands in your stomach. Just 3 cups of it made me feel like I'd eaten a horse, and it was painful. I've had that stuffed feeling for 5 hours. Good food, though, and fills in the micronutrient gaps between what else I eat.


    I've ordered hempflour in bulk, hempseed in bulk, wheatgerm in bulk, and I'll be getting some milk-based proteins (sorry guys) soon.



    I'm planning on about a 42/36/24 PFC ratio @ maintenance in 5 meals a day + 50g hemp flour pre-bed, with only very low GI carbs. Maintenance for me is 2500Kcal/day. I take BCAA pre and PWO, as well as some hydrolyzed protein and dextrose PWO only, which adds up to the calories used during exercise.


    I'll be getting protein primarily through wheat germ, hemp, egg, and milk protein. I'll be getting my carbs primarily from wheat germ, oats, and berries. My fats will be from hemp, fish oil, and egg.


    250g Protein

    150g carb

    100g fat





    Sound reasonable? I'll keep you all updated.

  16. Not all of those points are true. Only soluble fiber can be digested, and that is ~1.6cal/g in the form of fatty acids absorbed through the walls of the intestines. At the absolute most, soluble fiber in certain foods is up to 2cal/g.


    #5: Fiber reduces appetite. When used properly (AKA, Pre-meal with water), fiber supplements do reduce appetite. I can claim this anecdotally. Sure, if you stuff yourself to the brim, you can increase your appetite, but that's not smart.


    #8: Fiber relieves chronic constipation. I've not had chronic constipation, but at least with anecdotal issues, it has worked great.


    #4: "Sugars and starches in fiber-rich products

    cause diabetic complications" They say it right there. If you get your 50g of fiber from potatoes or white bread (lol), you're still giving yourself insulin insensitivity .


    @ intestinal cramps: That's an issue of inadequate fluid intake and increasing fiber intake too rapidly. They don't tell you to do it gradually BY ACCIDENT. I find that insoluble fiber (the "broom" if you will) does not cause me gas. It can cause rectal irritation if increased rapidly, but that quickly disappears because your skin adjusts.


    There is some important information here with regard to *how* you get your fiber, what kind of fiber you get, and what you use it for, but this book is still more hype than help.

    Bottom line: Eat whole foods. Know what kinds of fibers work well with you. Know when and how to use fiber. Don't get your fiber from french fries .



  17. I am very interested in both of these, and was wondering what your opinions of these are. I have heard some enormous claims about Spirulina and don't know what to make of it.


    With hemp, I've enjoyed a protein powder very much, and was wondering what you thought of it compared to the raw hempseed?





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