nutrition and supplementation

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Just a few observations:

A 1 - Totally wrong

A 2 - Impossible to know.

A 3 - Blood test or muscle testing (much cheaper) is the only way to find out and even then one would have to test on a regular basis. Neither is practical
The water vs fat soluble difference has no relevance at all - both are needed.

On a side note I was in the health food industry for over 22 years.

 

your statement is 100% false.

Do you even know what balancing means?

you pee it out because the supplement is 100% synthetic. Not because it isn't well balanced. No 2 person has the same need. Now see how many different supplements there are for sale. Most of us are out of luck according to you.

Something new for you: EVERY SINGLE BRAND uses USP base regardless of what else they add to it. And that my friend is synthetic raw material.

 

PS: I have never met anyone who has had too much protein. Ever.

Health issues arise from eating too little protein since the only other alternative is replacing protein with carbs.

Almost everyone eats way too much starch. That is a huge health concern and the main reason for obesity.

 

First off, if you're going to try to call me out or anyone else, about our info being wrong, then at least take the time to correct it. Dont act like you know everything and just say we're wrong without explaining yourself. You're posts are very rude and dont make you credible at all.

1- "A very high protein intake can strain the kidneys and lead to dehydration."
"A fairly broad range of protein intake is associated with good health, and the Food and Nutrition Board of the National Academies recommends that the amount adults eat should fall within the range of 10- 35% of the total daily calorie intake. The average American diet includes about 15- 16% of total daily calories as protein."

Fahey, D. T., Insel, M. P., & Roth, T. W. (2007). Fit & well. New York, NY: McGraw Hill

"The recommended percentage of energy that should come from protein is 12- 20% of total energy intake."

"High protein intake may increase the risk of health problems. Three health conditions that have received particular attention include heart disease, bone loss, and kidney disease."

"High protein diets comprised of predominantly animal sources are associated with higher blood cholesterol levels. This is probably due to the saturated fat in animal products, which is known to increase blood cholesterol levels and the risk of heart disease."

"People with kidney problems are advised to eat a low protein diet because a high protein diet an increase the risk of acquiring kidney disease in people who are susceptible."

Thompson, J., & Manore, M. (2006). Nurition: an applied approach. San Fransico, CA: Pearson Education, Inc.

There is also research being done which might show a loss in calcium and bone density with high protein diets.

Feel free to search ACSM articles which say the same thing.

One of my buddies was doing a high protein diet. Got a check up and his nitrogen levels were dangerously high. Doc said he needed to cut back on protein immediately.

2 "The term bioavailability refers to the degree to which our bodies can absorb and utilize any given nutrient."

"When our diets are generally high in calcium our absorption of calcium is reduced. In addition, our body cannot absorb more than 500 mg of calcium at any one time, and as the amount of calcium in a single meal or supplement goes up, the fraction that we absorb goes down."

"Vitamin C also enhances the absorption of iron."

Thompson, J., & Manore, M. (2006). Nutrition: an applied approach. San Fransico, CA: Pearson Education, Inc.

3 "Our ability to store fat- soluble vitamins sets them apart from the water- soluble vitamins. Because we are capable of storing these vitamins, we do not have to consume the recommended intakes of these nutrients on a daily or weekly basis."

"Water soluble vitamins should be consumed daily or weekly."

"Precisely because these vitamins dissolve in water, we cannot store large amounts of them."

Thompson, J., & Manore, M. (2006). Nurition: an applied approach. San Fransico, CA: Pearson Education, Inc.

Now if you would like to have a conversation about this like adults, then Im all for it. But please lose the ego.

What did you do?

 

A good rule of thumb is to take 1 gram of protein per pound of lean muscle mass...i.e if you weigh 200lbs, and are 10% bf, then 180grams of protein. This is especially true if you're a serious trainer or athlete, exercising with high intensity and frequency.

 

ok here has been my diet for the last week

only one meal a day

Gio's- a lil italian grocery store/restaurant

1 chicken vesuvio sandwich- chicken breat white wine, spices,peas, on french bread

2 sausage and peppers, bell peppers, white wine, spices

3 canoli. cheese filling, pistacio

every day for 6 days..closed yesterday so i ate a burrito at chipotle..which is totally sad compared to gio's!!!

i weigh about 160lbs

oh god i couldn't resist..the chicken vesuvio sandwich at gio's is to die for..

and guess where i am eating today..gio's!!! i am addicted.. every time i go to the white sox game which is about 60 a year or so i go to gio's..and it's a 20 mile hike through an hour of traffic..i can't get enough!!!

 

I would like to bring up this thread again, its been a while since it has been discussed. New input to diets, supplements, work out programs, recipes would be greatly appreciated.

My goal right now is to get down to 185lbs, not in any determined amount of time.
Current conditions for me are:
5'8"
228lbs
BMI over 32
have no clue about body fat, but probably pretty high.

I have been in the gym now for 20 weeks, school is in 10 week terms.

I just started to change my diet and add cardio into my weekly plan on Mon, Wed, Fri.

I would think others on here might appreciate some shared info.

thanks guys...

 

Its good you guys have been taking interests in nutritions, after all good nutrition = good body. I take Vitamin B12, Omega 3 and Gingko Biloba in the morning, I recommend you guys try those as well, they're amazing to start your day with.

I've been taking supplements like protein shakes, creatine, glutamine, weight gainers for a few years now, also ran an anabolic steroid cycle last year so if you guys have any questions on any of these, feel free to ask.

 

Just so you know, if you are already getting proper amounts of vitamin B in your diet, then supplementing it will not benefit you.

Same thing goes with vitamin C and other immune system boosters. If you eat, sleep, etc. properly to maintain your immune system to where it should be, taking vitamins is not going to make it any stronger. Your immune system is what it is.

Protein recommendations are as follows...
General public- .8 g/ kg BW
For endurance athletes- 1.2- 1.4 g/ kg BW
For resistance athletes- up to 1.7- 2 g/ kg BW
You should not go over 4 g/ kg BW.
10- 20% of total caloric intake.

Adjust accordingly based on your goals.

These recommendations come from the National Strength and Conditioning Association (NSCA), the American College of Sports Medicine (ACSM), as well as my other books.