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post #1 of 12 (permalink) Old 08-24-2007, 03:12 PM Thread Starter
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Dietary chemistry

Learning as I go here...



What percentage of your daily calories should come from fat?


How do EFA's play into that and at what point would it be necessary to supplement?


BCAA's... can help maintain muscle mass? While on a cutting type diet, can it pretty much be assumed that supplementing is necessary to prevent catabolism?



Someone step in here and school me.
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post #2 of 12 (permalink) Old 08-24-2007, 03:24 PM
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Iíd say that any time you limit your fat intake, itís a good idea to supplement EFAís to ensure that youíre getting the proper fats in your diet. Itís ďgood fatĒ, so itís not going to do you any harm to be getting a little extra. Similarly with BCAAís, itís a good idea to supplement them while dieting, but itís also beneficial to be supplementing them while maintaining or bulking, as they are the building blocks of muscle tissue.

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post #3 of 12 (permalink) Old 08-24-2007, 03:39 PM
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Total fat - 20-25% on average. If I was trying to lose weight I'd probably step that down to 10% and almost 100% would be from EFAs.

EFA - About 6g of Omega 3 every day. Very low saturated fats... maybe 5% of the total fat intake a day. Try to keep omega 3 grams dominate over omega 6 grams.
Primarily through fish, fish oil tabs and flax seed oil.

BCAAs - typically your energy is supplied by fats and carbs. But in a pinch your body will use also use protein, particulary the BCAA stored in the muscle as fuel (BCAAs are unique in that they are not processed by the liver but by the muscle itself.) BCAAs are typically canabolized during strenous exercise and your body doesn't not produce BCAAs which is why if you are exercising strenously you probably need to supplement. Also, a shot of glutamine (I do 5 grams) after working out is probably good as well.


Here is another little tip for the older crowd on the board. As you age changes in your kidney functions increase the alkalinity of your blood. Essentially you are pissing away more nitrogen causing a net loss of nitrogen (you piss away more than your body can produce). Nitrogen is an basic component of muscle protein... without it you cannot build muscle. Small changes in your diet as you age allow you to overcome the net muscle loss as you age.

The goal would be to eat more alkaline foods such as raisins, bananas, apricots, spinach, carrots, lettuce and less acid foods such as parmesean cheese (huge), hard cheeses, whole milk, turkey, beef.

You don't need to cut out the meat but you need to balance it with the alkaline foods to cause a to lower the blood's acid.

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post #4 of 12 (permalink) Old 08-24-2007, 03:43 PM Thread Starter
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My average fat intake is 12.7% (49g). Not sure exactly what percentage of that is EFAs.


As far as the BCAA supplements go, are any particular ones better than others?
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post #5 of 12 (permalink) Old 08-24-2007, 04:54 PM
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Quote:
Originally Posted by Stroked71Bowtie
My average fat intake is 12.7% (49g). Not sure exactly what percentage of that is EFAs.


As far as the BCAA supplements go, are any particular ones better than others?
Who knows. I'm sure people are stuck on certain brands. I do all my supps at Vitamin Shoppe to get their frequent shopper discount. I've bought Optimum Nutrition, BodyTech and Iron-Tek there.

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post #6 of 12 (permalink) Old 08-24-2007, 08:46 PM
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Quote:
Originally Posted by Stroked71Bowtie


As far as the BCAA supplements go, are any particular ones better than others?

Yeah, L-Alanine is the best BCAA ever!!

Increases strength.

Just buy you some ON 100% Whey. It's low in fat and has all the EAA's, CAA's, NAA's, all the AA's you'll ever need.

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post #7 of 12 (permalink) Old 08-24-2007, 09:40 PM
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Diet! One of my favorite topics. I try to keep Fat % at 15-20. I typically stack protein higher than carbs, but I do my best to maintain a 15-20% fat. Remember, your body cannot produce EFAs, you have to take them in. Eat smoked/grilled/broiled fish and use fish oil pills to compliment your diet. It's real easy to go overboard and get down to 8-12% fats... chicken and tuna will do it quick. Make sure you get some!

As for BCAAs, I use Universal Uni-liver tabs. They are the shit... 2 after every major meal.

I am not a fan of ON whey. They aren't that special, their chocolate sucks, but I bought the shit so I am using it. There are quite a few other protein supps that work as good/better and taste a lot better.

Also, make sure than you get glutamine in directly after any strenuous workout... 45 minutes or so before if you can as well.

*GREG* After going thru all my NO samples, I went and bought a case of NO3 Overload... It beats NO-Xplode and NO-shotgun like a red-headed stepchild, man....

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post #8 of 12 (permalink) Old 08-24-2007, 11:01 PM
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Quote:
Originally Posted by DON SVO

*GREG* After going thru all my NO samples, I went and bought a case of NO3 Overload... It beats NO-Xplode and NO-shotgun like a red-headed stepchild, man....

Do they have any other flavors besides that lemonade crap?

I got a free jug of Focus XT from SNS and that shit worked pretty damn good today. Im going to see if i get the some effects tomorrow on the most important leg day.

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post #9 of 12 (permalink) Old 08-25-2007, 12:55 AM
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Quote:
Originally Posted by GRAYHORSE
Do they have any other flavors besides that lemonade crap?
Fuck yeah, I have Fruit Punch.

Quote:
Originally Posted by HarrisonBT
I sound shit out man, lol. Firefox didnt have a suggestion. I figure A) I'm waay too far off, or B) It's spanish, and Firefox is an English Fox.

I facepalm myself.
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post #10 of 12 (permalink) Old 08-25-2007, 01:01 AM
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I'm not going to take anything Don takes, it may stunt my growth.
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post #11 of 12 (permalink) Old 08-25-2007, 01:02 AM
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Quote:
Originally Posted by exlude
I'm not going to take anything Don takes, it may stunt my growth.
Considering I have added approximately 5 pounds of muscle and dropped 5-7 pounds of fat in around 6-7 weeks, you might want to change your ideas on "growth"

I'm taller than my dad, if it makes you feel any better.

Quote:
Originally Posted by HarrisonBT
I sound shit out man, lol. Firefox didnt have a suggestion. I figure A) I'm waay too far off, or B) It's spanish, and Firefox is an English Fox.

I facepalm myself.
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post #12 of 12 (permalink) Old 08-25-2007, 11:10 AM Thread Starter
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Thanks for the info guys.


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