Hi all. First of all, since this is my first post, I want to say thanks to Chris for putting his motivation video out there and making all of his experiences available to others, including me. Although I am far from 16 (39..), I still got motivated to start. From being unable to do a pull up, I managed my first muscle up in June, so I’m excited for what is to come. Since my goal is to continue to improve myself and get the most out of my body in a healthy way, I signed up as a plus member.
There are some things I wonder about. Regarding nutrition, for instance, I am interested to hear what you think about the following topics.
1) Sugar appears to me to be a substance we have to avoid as much as possible. Especially refined sugar. To get to the protein levels I need, I have for instance the option of taking a dairy product like quark. Problem for me is, when looking at the amount of sugar in enough quark to get to a certain protein intake (say 24 g), I also consume a lot of sugar (16-20 g). What would you advise?
2) The Recommended Daily Allowance of protein (according to U.S. government standards) is 0.8 gram per kilogram for an adult, and can go up to 2.0 g/kg/day when training. Your sheet suggests for me personally levels towards 3 g/kg/day. Could you please comment on how you came to your protein recommendation in the nutrition sheet.
3) Intermittent fasting has been recommended by several bar brother groups. They claim benefits as low insulin and high testosterone levels, with more fat burning as a result. As an ectomorph struggling to actually get in enough food, I don’t like it for myself, but what do youthink about this?
4) What do you recommend for vitamins? I also believe it is possible to do without supplements, but on the other side, it is hard to track the intake of all vitamins from various fruits, nuts and whatnot.
Good job! Age is just a number, congrats on getting your muscle up, most people just stop pushing themselves after they hit 30 or 40 years, so really good job!
I'm not Chris of course, nor am I an expert or know as much as Chris or others, but I'd like to answer some of them.
1- Sugar from fruits (fructose) is fine for the most case, refined sugar on the other hand as you said, is what we should all avoid. If I'm not wrong most dairy products have protein in them, milk is good and has natural sugar (lactose- naturally in milk, the body breaks down lactose into glucose) and sometimes also has added (refined) sugar, so check the labels if you want to drink it. Also, cheddar cheese, feta cheese, swiss cheese are good, but be careful on the fats and sodium they have. Also I'm not sure if quark is cottage cheese, but I searched cottage cheese, and it says 210 grams of it has 23 grams of protein and only 6 grams of sugar. Of course the most valuable protein sources are eggs and meats, so I'd try to maybe combine for instance a few eggs (or egg whites for less fat) with some kind of cheese and some carbs source.
2- Chris will have to answer this one, I still don't have the nutrition program nor the Plus, but hoping to get it soon haha :)
3- I have done intermittent fasting, and I prefer it for fat burning, although not fasted cardio, because I don't think it really matters when you do cardio as long as you eat in a calorie deficit, as the most important thing for fat burning is calorie deficit through nutrition & training. People say lean bulks are easy when doing intermittent fasting, but if your maintain level is let's say 2200 calories, and you bulk by going on a 500-800 surplus, I don't see how you can fit in 2800+ calories, sometimes even more, in a period of 4-8 hours depending how long the eating period is, you'd have to eat every 30 minutes or so lol.
4- I have no clue on this sorry, let Chris answer all of them, I was just putting my words in haha.
Hopefully I helped somewhat, keep us updated on your journey!
Thanks for the assistance Gligor! I'll reply the ones Gligor didn't haha!
2 - The calculations are based on the newest version of the Harris-Benedict equation. Apart from that, the program is made in cooperation with Sport Nutritionist Alan Shugarman. The recommendations from US is most likely for people not working out!
3 - Personally I would never do any kind of fasting or strict diet like that. Thats what works for me.
4 - As I mention in the nutrition guide, if you just eat healthy and balanced you will get the vitamins and minerals you need.
Hope we could help you!
- C
hi Chris, I have to wheight food before or after cooking them?