ATZ
24-11-2011, 13:58
Thought you bros might find this an interesting read:
http://www.reactivetrainingsystems.com/articles/nutrition/10480-the-biorhythm-diet
In summary:
Some practical guidelines:
-- Eat 10-30g of fats per meal for the first part of the day, keeping carbohydrate intake low, a range of 5-30g per meal (lower than protein), primarily fruits, berries and vegetables. Think whole eggs, cheese, grass-fed beef, fatty fish, nuts and various oils.
-- The omega-3 fatty acids DHA, EPA and DPA have positive effects when they are stored in fat cells, they basically tell the cell to store less and mobilize more fats, so I can still argue for placing some of them in later meals.
-- Immediately pre-workout, have 10g of BCAAs or 20g of EAAs with 5-20g of carbs (experiment) to fuel your workout. If your workout is particularly long and hard, sip on a dilute carb drink providing an isotonic 30g of carbs per 16oz of fluid per 30-60mins.
-- Post-workout, a combination of a slow and fast protein source such as whey and casein is better than a fast protein source only, but some BCAA and whey immediately post-workout followed by a meal within an hour is a great option. You don’t need to rush carb intake at this point, and I suggest you limit intake to 30-50g per meal – but allow more carbs for really long-duration and glycolytic training. In a fat loss phase, you may actually forego carbs altogether at this point, or limit intake to 10-20g.
-- Save up carbs for the last meal(s) of the day. Some will find it uncomfortable to eat a lot of food just before going to bed, so eat the biggest meal some 2-3hrs pre-bedtime with an optional protein snack with 10-30g of carbs just before hitting the sack if you’re in a bulking phase. I think a longer fast is beneficial if you’re in a fat loss phase, so skip this snack unless you’re very hungry. Fat intake should be low at these meals, so I generally stick to chicken/turkey, lean fish or some protein pudding (my favourite) where I blend a whey/casein-blend with various flavours into a huge bowl of rice with pumpkin pie spice, cinnamon etc. Put it in the freezer for (r)icecream. Rice- and buckwheat pancakes (I stay gluten-free) with various toppings is also a favourite, just limit the recipe to 1-2 eggs. Sweet potato with stevia and cinnamon. Potato wedges with barbecue sauce. I’m sure you can find your own recipes here, just think high carb, moderate protein, low fat.
Borge (who wrote the article, posts on forums under the name "Blade") also has a blog, if you're interested:
http://myrevolution.no/blade/
http://www.reactivetrainingsystems.com/articles/nutrition/10480-the-biorhythm-diet
In summary:
Some practical guidelines:
-- Eat 10-30g of fats per meal for the first part of the day, keeping carbohydrate intake low, a range of 5-30g per meal (lower than protein), primarily fruits, berries and vegetables. Think whole eggs, cheese, grass-fed beef, fatty fish, nuts and various oils.
-- The omega-3 fatty acids DHA, EPA and DPA have positive effects when they are stored in fat cells, they basically tell the cell to store less and mobilize more fats, so I can still argue for placing some of them in later meals.
-- Immediately pre-workout, have 10g of BCAAs or 20g of EAAs with 5-20g of carbs (experiment) to fuel your workout. If your workout is particularly long and hard, sip on a dilute carb drink providing an isotonic 30g of carbs per 16oz of fluid per 30-60mins.
-- Post-workout, a combination of a slow and fast protein source such as whey and casein is better than a fast protein source only, but some BCAA and whey immediately post-workout followed by a meal within an hour is a great option. You don’t need to rush carb intake at this point, and I suggest you limit intake to 30-50g per meal – but allow more carbs for really long-duration and glycolytic training. In a fat loss phase, you may actually forego carbs altogether at this point, or limit intake to 10-20g.
-- Save up carbs for the last meal(s) of the day. Some will find it uncomfortable to eat a lot of food just before going to bed, so eat the biggest meal some 2-3hrs pre-bedtime with an optional protein snack with 10-30g of carbs just before hitting the sack if you’re in a bulking phase. I think a longer fast is beneficial if you’re in a fat loss phase, so skip this snack unless you’re very hungry. Fat intake should be low at these meals, so I generally stick to chicken/turkey, lean fish or some protein pudding (my favourite) where I blend a whey/casein-blend with various flavours into a huge bowl of rice with pumpkin pie spice, cinnamon etc. Put it in the freezer for (r)icecream. Rice- and buckwheat pancakes (I stay gluten-free) with various toppings is also a favourite, just limit the recipe to 1-2 eggs. Sweet potato with stevia and cinnamon. Potato wedges with barbecue sauce. I’m sure you can find your own recipes here, just think high carb, moderate protein, low fat.
Borge (who wrote the article, posts on forums under the name "Blade") also has a blog, if you're interested:
http://myrevolution.no/blade/