Carbs / Protein / Healthy Fats / Water

**raveman7** · 07-17-2006, 12:07 PM

#1 Carbohydrates:

Carbohydrates are your body's main source of energy. When you ingest carbohydrates your pancreas releases a hormone called insulin. Insulin is very important because:

1. It grabs the carbohydrates and either stores them in the muscle or stores them as fat.

2. It grabs the amino acids (protein) and shelters them inside the muscle cell for recovery and repair.

Most people that are overweight and are in low fat/high carbohydrate diets got into that condition because they are eating an overabundance of carbohydrates. Too many carbohydrates cause a huge release of insulin. When there is too much insulin in the body, your body turns into a fat storing machine.

Therefore, it is important that we eat no more carbohydrates than necessary and that we eat the right amount of carbohydrates.

Now that we have talked about the importance of having just the right amount of carbohydrates, let's talk about which are the best sources of carbohydrates.

Carbohydrates are divided into complex carbohydrates and simple carbohydrates. The complex carbohydrates give you sustained energy ("timed release") while the simple carbohydrates gives you immediate energy. It is recommended that you eat mainly complex carbohydrates throughout the day except after the workout where your body needs simple carbohydrates in order to replenish its glycogen levels immediately, something that will aid faster recuperation and rebuild of the muscle. Below is a list of good sources of carbohydrates:

Complex Carbohydrates:

1. Starchy: Oatmeal (1 cup dry), sweet potatoes (8 oz baked), potatoes (8 oz baked), rice (1 cup cooked), pasta (8oz cooked), corn (1 cup canned), peas (2 cups cooked). Each serving approximately equals 40-50 grams of carbohydrates.

2. Fibrous: Broccoli (1/2 cup raw), carrots (1 cup raw), cauliflower (1/2 cup raw), green beans (1/2 cup raw), lettuce (5 cups raw), mushrooms (3/4 cups raw), pepper (1/2 cup raw), spinach (3-1/2 cups raw), zucchini (1 cup raw). Each serving approximately equals 6 grams of carbohydrates.

Simple Carbohydrates:

Apples (1 apple), bananas (1 banana), grapefruit (1 grapefruit), grapes (22 grapes), oranges (1-1/2 orange), pears (1 pear), pineapple (3/4 of a cup).
Each serving approximately equals 20-25 grams of carbohydrates.

#2. Protein

Every tissue in your body is made up from protein (i.e., muscle, hair, skin, and nails). Proteins are the building blocks of muscle tissue. Without it, building muscle and burning fat efficiently would be impossible. Its importance is paramount. Protein also helps increase your metabolism every time you eat it by 20%! It also makes the carbohydrates timed release, so you get sustained energy throughout the day.

Everybody that is involved in a weight training program should consume between 1 gram of protein to 1.5 grams of protein per pound of lean body mass (meaning that if you are 100 lbs. And have 10% body fat, you should consume at least 90 g of protein since your lean body mass = 90 lbs.). Nobody should consume more than 1.5 grams per pound of lean body mass as this is unnecessary and the extra protein may get turned into fat.

Good examples of protein are eggs (I use Egg Substitute: 1-1/2 cups liquid), chicken breast (cooked, skinless and boneless: 6 oz), turkey (cooked, skinless and boneless: 6 oz), lean (90% lean) red meats (6 oz), and tuna (6 oz). Each serving size equals approximately 35-40 grams of protein.

#3. Healthy Fats

All the cells in the body have some fat in them. Hormones are manufactured from fats. Also fats lubricate your joints. So if you eliminate the fat from your diet, then your hormonal production will go down and a whole array of chemical reactions will be interrupted. Your body will then start accumulating more body fat than usual so that it has enough fat to keep on functioning. Since testosterone production is halted, so is muscle building. Therefore, in order to have an efficient metabolism we need fat.

There are three types of fats: Saturated, polyunsaturated, and monounsaturated.

a) Saturated Fats: Saturated fats are associated with heart disease and high cholesterol levels. They are found to a large extent in products of animal origin.

However, some vegetable fats are altered in a way that increases the amount of saturated fats in them by a chemical process known as hydrogenation. Hydrogenated vegetable oils are generally found in packaged foods. In addition, cocunut oil, palm oil, and palm kernel oil, which are also frequently used in packaged foods and non-dairy creamers are also highly saturated.

B) Polyunsaturated Fats: Fats that do not have an effect in cholesterol levels. Most of the fats in vegetable oils, such as corn, cottonseed, safflower, soybean, and sunflower oil are polyunsaturated.

c) Monounsaturated Fats: Fats that have a positive effect on the good cholesterol levels. These fats are usually high on the essential fatty acids and may have antioxidant properties. Sources of these fats are Fish Oils, Virgin Olive Oil, Canola Oil, and Flaxseed Oil. We like to refer to these type of fats as good fats.

Twenty percent of your calories should come from good fats. Any less than 20% and your hormonal production goes down. Any more than 20% and you start accumulating plenty of fat. The way that I get my fats is by taking 1 teaspoon of Flaxseed Oil three times a day (I put them in my protein shakes).

Good sources of fat are canola oil (1 tablespoon), natural peanut butter (2 tablespoons), olive oil (1 tablespoon), flaxseed oil (1 tablespoon), and fish oils (1 tablespoon). Each serving size contains approximately 14 grams of fat.

#4. Water

Water is by far the most abundant substance in our body. Without water, an organism would not survive very long. Most people that come to me for advice on how to get in shape, almost always underestimate the value of water.

Water is good for the following reasons:

1) Over 65% of your body is composed of water (most of the muscle cell is water).

2) Water cleanses your body from toxins and pollutants that would get you sick.

3) Water is needed for all of the complex chemical reactions that your body needs to perform on a daily basis. Processes such as energy production, muscle building, and fat burning require water. A lack of water would interrupt all of these processes.

4) Water helps lubricate the joints.

5) When the outside temperature is up, water serves as a coolant to bring the body temperature down to where it is supposed to be.

6) Water helps control your appetite. Sometimes when you feel hungry after a good meal this sensation indicates a lack of water. Drinking water at that time would take the craving away.

7) Cold water increases your metabolism.

In order to know how much water your body needs a day, just multiply your lean body weight by .66. This would indicate how many ounces of water you need in a day.

**_Chris_** · 07-17-2006, 12:57 PM

very informative!

MiDiablo · 07-17-2006, 02:32 PM

Right on dood! Excellent info!

-Josh

**fresh&clean** · 07-17-2006, 03:23 PM

Thanks for all the great info.

pimpjames · 07-17-2006, 03:48 PM

Geter done bro

**Joe** · 07-17-2006, 03:56 PM

pimp.

Torrential · 07-17-2006, 05:07 PM

Great info rep for you.

jdk · 07-17-2006, 06:00 PM

Damn son, you went all out. Thanks for taking the time!

SSpiro · 07-17-2006, 06:19 PM

Great post.

CHUPA_CABRA_2.0 · 07-18-2006, 01:25 PM

it is sooooo true about the water because I drink almost a gallon a day and in 2 months I've lost 35lbs with NO EXERCISE!!! But now my gut is hanging so I have to work out now

**Joann** · 07-18-2006, 08:31 PM

Good info, Raveman.

**Keith** · 07-18-2006, 10:22 PM

Sticky!!!!!!!!!!

davefvckface · 03-02-2007, 04:39 PM

The fats part is awesome.. I know the differences, but was looking to find out where the other fats came from.

**raveman7** · 10-16-2008, 09:45 AM

wow i cant believe this is still up.. awesome

Dream · 12-09-2008, 04:30 PM

This is a really good, and comprehensive post.

Few things I don't agree with...

1. Carbohydrates

Important, vital nutrient, yes of course.

Do we need it from starchy foods like grain/potatoes?

Not necessarily. In fact for hundreds of thousands of years we hardly ate any of the things listed. Our carbs came primarily from fruits, and veggies. Glycogen was made in large part with protein/fat, not carbs. It's only over the past 10,000 years that we began eating carbs in excess.

2. You mentioned, but didn't stress eggs. Eggs are the standard of which other proteins are compared against (they are the most complete, yes, more than meat). Also the yolk of eggs has a ton of good stuff in it, including certain fatty acids that help not only build muscle, but your cardiovascualr system as well.

3. Saturated fats

Cooked fats (hydrogenated/trans fats) are horrible for you, but not all saturated fat is. In fact there are studies that now suggest half of our fat intake should be saturated.

Coconut oil in particular is a great source, and is PROVEN to help you BURN FAT, not gain it.

Also, the link between saturated fat and heart disease is skewed, and unproven, by a long shot.

People selling crap like corn/soy oil want you to beleive different though.

$D

-Dream

Energy Savings Tampa · 03-10-2009, 02:31 AM

Great post. Thanks for sharing good information.

mojes2301 · 04-02-2009, 05:05 PM

Hi,this is kings.I am here to informed the details about Alcohol.For this Alcohol people face many problems.Alcohol can poison body parts and don't surprise they go on to the death.For more details please visit us.
===============
kings
ab workout

**raveman7** · 04-02-2009, 05:29 PM

Quote:

Originally Posted by mojes2301

Hi,this is kings.I am here to informed the details about Alcohol.For this Alcohol people face many problems.Alcohol can poison body parts and don't surprise they go on to the death.For more details please visit us.
===============
kings
ab workout

NOOO stop the spam!!

billybongthorton · 04-02-2009, 06:40 PM

Quote:

Originally Posted by mojes2301

Hi,this is kings.I am here to informed the details about Alcohol.For this Alcohol people face many problems.Alcohol can poison body parts and don't surprise they go on to the death.For more details please visit us.
===============
kings
ab workout

propaganda, you need to be raped sir

**BAMF** · 04-02-2009, 08:21 PM

Quote:

Originally Posted by mojes2301

Hi,this is kings.I am here to informed the details about Alcohol.For this Alcohol people face many problems.Alcohol can poison body parts and don't surprise they go on to the death.For more details please visit us.
===============
kings
ab workout

Not only do I hope somebody bans this guy, but I hope somebody sets his house on fire and sodomizes him with a big bottle of whiskey...square end first.

God dammit words cannot express the level of hatred I have for this spammer coming in here ranting on like a half braindead Hadji who can't speak english about how alcohol is bad.

He deserves to be castrated with a rusty spoon and a crab claw.

07-17-2006, 12:07 PM	#1 (permalink)
raveman7 Body Enhancemnt Speclst	Carbs / Protein / Healthy Fats / Water #1 Carbohydrates: Carbohydrates are your body's main source of energy. When you ingest carbohydrates your pancreas releases a hormone called insulin. Insulin is very important because: 1. It grabs the carbohydrates and either stores them in the muscle or stores them as fat. 2. It grabs the amino acids (protein) and shelters them inside the muscle cell for recovery and repair. Most people that are overweight and are in low fat/high carbohydrate diets got into that condition because they are eating an overabundance of carbohydrates. Too many carbohydrates cause a huge release of insulin. When there is too much insulin in the body, your body turns into a fat storing machine. Therefore, it is important that we eat no more carbohydrates than necessary and that we eat the right amount of carbohydrates. Now that we have talked about the importance of having just the right amount of carbohydrates, let's talk about which are the best sources of carbohydrates. Carbohydrates are divided into complex carbohydrates and simple carbohydrates. The complex carbohydrates give you sustained energy ("timed release") while the simple carbohydrates gives you immediate energy. It is recommended that you eat mainly complex carbohydrates throughout the day except after the workout where your body needs simple carbohydrates in order to replenish its glycogen levels immediately, something that will aid faster recuperation and rebuild of the muscle. Below is a list of good sources of carbohydrates: Complex Carbohydrates: 1. Starchy: Oatmeal (1 cup dry), sweet potatoes (8 oz baked), potatoes (8 oz baked), rice (1 cup cooked), pasta (8oz cooked), corn (1 cup canned), peas (2 cups cooked). Each serving approximately equals 40-50 grams of carbohydrates. 2. Fibrous: Broccoli (1/2 cup raw), carrots (1 cup raw), cauliflower (1/2 cup raw), green beans (1/2 cup raw), lettuce (5 cups raw), mushrooms (3/4 cups raw), pepper (1/2 cup raw), spinach (3-1/2 cups raw), zucchini (1 cup raw). Each serving approximately equals 6 grams of carbohydrates. Simple Carbohydrates: Apples (1 apple), bananas (1 banana), grapefruit (1 grapefruit), grapes (22 grapes), oranges (1-1/2 orange), pears (1 pear), pineapple (3/4 of a cup). Each serving approximately equals 20-25 grams of carbohydrates. #2. Protein Every tissue in your body is made up from protein (i.e., muscle, hair, skin, and nails). Proteins are the building blocks of muscle tissue. Without it, building muscle and burning fat efficiently would be impossible. Its importance is paramount. Protein also helps increase your metabolism every time you eat it by 20%! It also makes the carbohydrates timed release, so you get sustained energy throughout the day. Everybody that is involved in a weight training program should consume between 1 gram of protein to 1.5 grams of protein per pound of lean body mass (meaning that if you are 100 lbs. And have 10% body fat, you should consume at least 90 g of protein since your lean body mass = 90 lbs.). Nobody should consume more than 1.5 grams per pound of lean body mass as this is unnecessary and the extra protein may get turned into fat. Good examples of protein are eggs (I use Egg Substitute: 1-1/2 cups liquid), chicken breast (cooked, skinless and boneless: 6 oz), turkey (cooked, skinless and boneless: 6 oz), lean (90% lean) red meats (6 oz), and tuna (6 oz). Each serving size equals approximately 35-40 grams of protein. #3. Healthy Fats All the cells in the body have some fat in them. Hormones are manufactured from fats. Also fats lubricate your joints. So if you eliminate the fat from your diet, then your hormonal production will go down and a whole array of chemical reactions will be interrupted. Your body will then start accumulating more body fat than usual so that it has enough fat to keep on functioning. Since testosterone production is halted, so is muscle building. Therefore, in order to have an efficient metabolism we need fat. There are three types of fats: Saturated, polyunsaturated, and monounsaturated. a) Saturated Fats: Saturated fats are associated with heart disease and high cholesterol levels. They are found to a large extent in products of animal origin. However, some vegetable fats are altered in a way that increases the amount of saturated fats in them by a chemical process known as hydrogenation. Hydrogenated vegetable oils are generally found in packaged foods. In addition, cocunut oil, palm oil, and palm kernel oil, which are also frequently used in packaged foods and non-dairy creamers are also highly saturated. B) Polyunsaturated Fats: Fats that do not have an effect in cholesterol levels. Most of the fats in vegetable oils, such as corn, cottonseed, safflower, soybean, and sunflower oil are polyunsaturated. c) Monounsaturated Fats: Fats that have a positive effect on the good cholesterol levels. These fats are usually high on the essential fatty acids and may have antioxidant properties. Sources of these fats are Fish Oils, Virgin Olive Oil, Canola Oil, and Flaxseed Oil. We like to refer to these type of fats as good fats. Twenty percent of your calories should come from good fats. Any less than 20% and your hormonal production goes down. Any more than 20% and you start accumulating plenty of fat. The way that I get my fats is by taking 1 teaspoon of Flaxseed Oil three times a day (I put them in my protein shakes). Good sources of fat are canola oil (1 tablespoon), natural peanut butter (2 tablespoons), olive oil (1 tablespoon), flaxseed oil (1 tablespoon), and fish oils (1 tablespoon). Each serving size contains approximately 14 grams of fat. #4. Water Water is by far the most abundant substance in our body. Without water, an organism would not survive very long. Most people that come to me for advice on how to get in shape, almost always underestimate the value of water. Water is good for the following reasons: 1) Over 65% of your body is composed of water (most of the muscle cell is water). 2) Water cleanses your body from toxins and pollutants that would get you sick. 3) Water is needed for all of the complex chemical reactions that your body needs to perform on a daily basis. Processes such as energy production, muscle building, and fat burning require water. A lack of water would interrupt all of these processes. 4) Water helps lubricate the joints. 5) When the outside temperature is up, water serves as a coolant to bring the body temperature down to where it is supposed to be. 6) Water helps control your appetite. Sometimes when you feel hungry after a good meal this sensation indicates a lack of water. Drinking water at that time would take the craving away. 7) Cold water increases your metabolism. In order to know how much water your body needs a day, just multiply your lean body weight by .66. This would indicate how many ounces of water you need in a day.

04-02-2009, 05:05 PM	#17 (permalink)
mojes2301 Registered User	Alcohol Hi,this is kings.I am here to informed the details about Alcohol.For this Alcohol people face many problems.Alcohol can poison body parts and don't surprise they go on to the death.For more details please visit us. =============== kings ab workout

07-17-2006, 12:57 PM	#2 (permalink)
_Chris_ I "Do" eBay	very informative!

07-17-2006, 02:32 PM	#3 (permalink)
MiDiablo $ells Foreclo$ure$ Cheap!	Right on dood! Excellent info! -Josh

07-17-2006, 03:23 PM	#4 (permalink)
fresh&clean Awesome forum, Great job	Thanks for all the great info.

07-17-2006, 03:48 PM	#5 (permalink)
pimpjames Blaxican	Geter done bro

07-17-2006, 03:56 PM	#6 (permalink)
Joe Sodalime is good.	pimp.

07-17-2006, 05:07 PM	#7 (permalink)
Torrential Built to guilt	Great info rep for you.

07-17-2006, 06:00 PM	#8 (permalink)
jdk Non ducor, duco	Damn son, you went all out. Thanks for taking the time!

07-17-2006, 06:19 PM	#9 (permalink)
SSpiro Errare Humanum Est	Great post.

07-18-2006, 01:25 PM	#10 (permalink)
CHUPA_CABRA_2.0 Angela's wingman	it is sooooo true about the water because I drink almost a gallon a day and in 2 months I've lost 35lbs with NO EXERCISE!!! But now my gut is hanging so I have to work out now

07-18-2006, 08:31 PM	#11 (permalink)
Joann You'll love me.	Good info, Raveman.

07-18-2006, 10:22 PM	#12 (permalink)
Keith Buster Hymen	Sticky!!!!!!!!!!

03-02-2007, 04:39 PM	#13 (permalink)
davefvckface EPIC fail.	The fats part is awesome.. I know the differences, but was looking to find out where the other fats came from.

10-16-2008, 09:45 AM	#14 (permalink)
raveman7 Body Enhancemnt Speclst	wow i cant believe this is still up.. awesome

12-09-2008, 04:30 PM	#15 (permalink)
Dream Registered User	This is a really good, and comprehensive post. Few things I don't agree with... 1. Carbohydrates Important, vital nutrient, yes of course. Do we need it from starchy foods like grain/potatoes? Not necessarily. In fact for hundreds of thousands of years we hardly ate any of the things listed. Our carbs came primarily from fruits, and veggies. Glycogen was made in large part with protein/fat, not carbs. It's only over the past 10,000 years that we began eating carbs in excess. 2. You mentioned, but didn't stress eggs. Eggs are the standard of which other proteins are compared against (they are the most complete, yes, more than meat). Also the yolk of eggs has a ton of good stuff in it, including certain fatty acids that help not only build muscle, but your cardiovascualr system as well. 3. Saturated fats Cooked fats (hydrogenated/trans fats) are horrible for you, but not all saturated fat is. In fact there are studies that now suggest half of our fat intake should be saturated. Coconut oil in particular is a great source, and is PROVEN to help you BURN FAT, not gain it. Also, the link between saturated fat and heart disease is skewed, and unproven, by a long shot. People selling crap like corn/soy oil want you to beleive different though. $D -Dream

03-10-2009, 02:31 AM	#16 (permalink)
Energy Savings Tampa Registered User	Great post. Thanks for sharing good information.