VERY good read on food......

[ironwill]

Check it out, i wish i could cut it all and bring it over, but i dont have the time...Good stuff IMO....


http://www.professionalmuscle.com/forums/professional-muscle-forum/52686-foodfreak-i-would-like-hear-your-thoughts.html

[JonnyO]

I'm actually working with John Meadows (Mountaindog1)...to say he knows a lot about nutrition would be an understatement.

Also this should be moved to the nutrition forum buddy, lmao.

[ironwill]

sorry...fack....i kinda wanted it to be seen as some dont go to food and nutriton...i was thinking about hitting john or foodfreak up as well, is john big bucks??

[GYMBRAT]

wicked stuff thanks IW!! ......this is what I need!

bump for jonny on the $$$ part :D

[ironwill]

I love reading these fellas ideas and concepts...top notch IMO...

[GYMBRAT]

x2

[JonnyO]

Reasonable compared to many other guys. I know he's limited on time and may not be taking many clients.

[GYMBRAT]

thanks jonnyboy!

[JonnyO]

And Im not allowed to talk about my program either. But once I learn more I will try and touch base on how and why certain foods work better than others. But reading that thread should learn a lot though.

[faller]

Ah shit, i'm banned from there.

[Praetorian]

Palumbo's been advocating this for years...nothing earthshattering here. The problem is people just dont listen. Check out the next MD for starters...Blechman is still trying to run down the Keto diet...what a douche bag.
P

[PdH]

Ah shit, i'm banned from there.

lol! I'll copy it and send it to you if you pm me an addy. Damn I find that funny for some reason. :laugh

[ironwill]

I like palumbos thoughts.....I just think there is a substantial amnt of different info than what he promotes......quite different philosophies IMO.....
Now muscular development is going back on everything they used to promote, blechman is in a pissing match with Dave and using his mag to fight a war of words and being very unfair...It began in the issue of MD or 2 prior to Dave leaving.....Looks childish looking from the outside....

[GYMBRAT]

I agree, man up Blechman!

[faller]

Thanks PdH, got it.

[CanadianIron]

Could you quote, copy and paste it here? They want us to sign up to view....

[faller]

Its 30 some odd pages. ^

[PdH]

Could you quote, copy and paste it here? They want us to sign up to view....

The thread is 30 pages long so I sent Faller foodfreak's basic assertions. If you send me an addy I'll send you what I sent Faller. However, you might want to sign up and read the entire thread. :)

[nitrous]

i may have to signup just to read it.. pretty sure i've read my like it though like DP's for example..

[ironwill]

Could you quote, copy and paste it here? They want us to sign up to view....

takes 2 minutes to sign up....and a lot longer to cut and paste......

Nitrous......what did you say....im not catching on bro.....
Are you drunk...lol:beer

[waderow]

FOODFREAK wrote:

Okay, I'll start here

DIET:

I don't believe anyone should have an "off season" or "bulking" phase per-se unless they are either 1-coming out of a contest, 2-are very lean. This is because the body is much less efficient at nutrient partitioning and usage with higher body fat percentages. It is also harder to tell what is fat, water, muscle or glycogen thus making it hard to gauge one's progress. When very lean, the metabolism is sensitive an efficient at partitioning nutrients. A much higher % of the calories you eat will go towards feeding muscle tissue vs fat tissue when you are lean- the concept is easy...the ratio of muscle:fat is very high.

That being said.. in being very lean or coming out of a contest, one is accustomed to eating below maintenance calories. They have been eating less than or just enough to maintain their muscle mass while keeping bodyfat very low. This is ideal right? yes! because now it is easy to start strategically adding calories in the form of energy (to create a slight surplus here) and raw materials (EAA's, EFA's) to promote growth. This can all be done while keeping a close eye on bodyfat stores. If they begin to inflate, we can easily make adjustments and corrections. The body will be in the ideal physiologic state to grow- after having been calorie restricted and likely carb restricted our muscles are very sensitized to anabolic hormones like insulin.

Many of my clients, as well as myself have experienced increases in muscle mass even in a caloric deficit. This is because we are providing adequate amounts of ESSENTIAL nutrients for recovery and growth. One may be very surprised at how less calories, form the right sources may actually often times be better than more calories form less essential sources. I typically recommend something along the lines of this:

Coming out of the contest or having been maintaining a comparably lean physique, one was probably eating: (using a keto diet as an example)

protein - 1.5g/lb LBM
fat - .5g/lb LBM
carbs - .125-.25g/lb LBM (trace carbs <50g per day for avg 200lb bber)

so now we're ready to grow. Lets stop using the EFA's as an energy source and reserve them for growth, how do we do this? provide an alternative energy source- carbs. Lets add them in during meal 1, meal prior to W/O and meal after W/O getting about .5g/lb LBM from carbs (including trace). Do this for 1-2 weeks and assess energy levels. If adequate, proceed until you reach a plateau. If not adequate, add more carbs to each of those meals or add them to some other meals until you find a good balance to match your energy expenditure in the day (without gaining fat). When the plateau is reached (will take a while- muscle isnt built THAT quickly), we can increase protein to 1.75g/lb LBM for instance. wait for another plateau, then increase to 2g/lb LBM. Keep in mind this is done over months not days or weeks! When I say add protein, I'm assuming one will be adding it from whole food sources (meats). The increase in meat portions will lead to an increase in EFA intake. ALSO, I assume (as i suggest) that most of the previous "trace" carbs come from fibrous green veggies. Therefore even in the off season it is important to have alot of green veggies- ESPECIALLY with the lower carb meals during the day. They will keep you full and keep your metabolism up. ALWAYS eat lots of greens! the potassium content in these leafy greens is also very nitrogen retentive!

**aside: I recommend people get their dietary fat from animal fat. HOWEVER seek quality animal fat, from things like grass fed beef/bison/turkey, omega-3 eggs, SALMON etc. (I can get into the details of why this is preferred in another thread)

Now this is the very base of the plan. There are ways to enhance it like if the athlete wants to use insulin etc etc. We wont start micromanaging here though.

Don't believe me? Kevin Levrone looked his best when he was eating steak and salmon as his primary protein sources. Robert Burnieka (huge and LEAN newer guy) eats lots of salmon and red meat. (I can get into why these two meat sources, along with eggs are my favorite in another thread...very interesting stuff!)...oh and our current MR OLYMPIA- Jay cutler looked REALLY good after having incorporated more EFA's into his diet....as opposed to his previous low fat, high carb approach.

[ironwill]

hey wade, dont be redding that stuff, it cannot happen......lolol...;)

Anyway i just hired John Meadows yesterday to train me for the rest of the year.......AKA Mountaindog1......I like the way he thinks and his beliefs.....
Time to rock and roll......I am real stoked now, funny how a totally new program and diet make a guy excited......
I wont be posting many specifics because im not allowed, but ill definitely be updating my log with my improvements im hoping to make....
He is good at getting you excited, ill say that much...He trained with Platz and a few other big names...Cool dude...

[JonnyO]

Good luck finding half the stuff he wants you to buy, lol. Well for me here in the Lower Mainland its tough anyways. Im going to have to cross the border for the butter and Kefir I think.

[kloan]

Good luck finding half the stuff he wants you to buy, lol. Well for me here in the Lower Mainland its tough anyways. Im going to have to cross the border for the butter and Kefir I think.
Kefir? It's sold in many stores now... and if you're talking about clarified butter, you can make it yourself.. it's very simple.

[JonnyO]

I cant find coconut kefir in my area and I dont have time to make my own butter, plus I need grass fed.

[PdH]

I cant find coconut kefir in my area and I dont have time to make my own butter, plus I need grass fed.

C'mon dude, it's B.C. There must be some trail-mix-eating-Birkenstock-wearing hippy you can find to do it for you. :)

[kloan]

Coconut kefir, I don't believe I've seen that before... Whole Foods, Loblaws, etc has other Kefir.

Clarified butter (ghee), is very, very easy to make. You stick a 1lb of butter in a small pot on a small burner, keep the heat low and let it slowly boil til the fat starts coming to the surface and you just keep scraping it off with a spoon. Let it cook til it starts to get a darker golden colour (you can smell it change), and that's it. It's really simple dude, takes like 20-25 mins... can do it while watching tv, check on it during commercials (that's what I do).

[JonnyO]

C'mon dude, it's B.C. There must be some trail-mix-eating-Birkenstock-wearing hippy you can find to do it for you. :)

I'll give my Mother a call tomorow then. :yeah

[HoliTheCat]

Coconut kefir, I don't believe I've seen that before... Whole Foods, Loblaws, etc has other Kefir.

Clarified butter (ghee), is very, very easy to make. You stick a 1lb of butter in a small pot on a small burner, keep the heat low and let it slowly boil til the fat starts coming to the surface and you just keep scraping it off with a spoon. Let it cook til it starts to get a darker golden colour (you can smell it change), and that's it. It's really simple dude, takes like 20-25 mins... can do it while watching tv, check on it during commercials (that's what I do).

You're smarter then me.

[HoliTheCat]

Double Post

[HoliTheCat]

Question - anyone here drink raw milk?

[ironwill]

Coconut kefir, I don't believe I've seen that before... Whole Foods, Loblaws, etc has other Kefir.

Clarified butter (ghee), is very, very easy to make. You stick a 1lb of butter in a small pot on a small burner, keep the heat low and let it slowly boil til the fat starts coming to the surface and you just keep scraping it off with a spoon. Let it cook til it starts to get a darker golden colour (you can smell it change), and that's it. It's really simple dude, takes like 20-25 mins... can do it while watching tv, check on it during commercials (that's what I do).

Its not clarified butter bro.....It is gras fed butter, which means the cows were grass fed when delivering their milk....Therefore you get a much better ratio of omega 3 and 6 in it....totally different than what you speak my friend.....There are links out there where you can get it...Im going to check out some farmer markets as well as google..

Come on Jonnyo, get your milk maid outfit on and start churning butter bro....I can see it now....

I drank raw milk for yrs, my whole youth up until early 20s, it is delicious, and honestly when you go back to store bought it tastes like shitty water...I am going to start again, its tuff to find in Canada, You need to know a farmer that has a dairy farm and is willing to skim a bit off his quota illegaly up here....CC and i are both from the farm and are CONNECTED, the milk mafia baby........lmao...I know im a simpleton...
The biggest kids and by far the strongest kids i grew up with were dairy farmers....Without a doubt, over and over, and the beef farmers....

Also good to have those connections as far as grass fed beef goes as well, we live in alberta and CC is from here so we just place an order asap with family friends, or local farmers, before the cattle go back to grain supplementation for the winter, we still have friends with grass fed beef and bufalo...
Coconut stuff he said ill have no problem getting, i have cocnut oil etc, already...

[GYMBRAT]

raw milk! NASTY I was brought up on it too and can not stand it lol, way too rich tasting for me. My wifes fam and inlaws still raise cattle so the raw milk and beef thing is never an issue if I would drink it lol, love the free beef though ;)

[ironwill]

raw milk! NASTY I was brought up on it too and can not stand it lol, way too rich tasting for me. My wifes fam and inlaws still raise cattle so the raw milk and beef thing is never an issue if I would drink it lol, love the free beef though ;)

DRINK YOUR MILK YOUNG MAN.......
I loved the taste of it, took me a long time to get used to storebought.....
We used to let it sit for 2-4 days, skim the cream, mom did whatever with it after that, it showed up in al kinds of dishes and desserts...lol, sometimes scary....
drank the milk like kool aid, :)

[HoliTheCat]

Its not clarified butter bro.....It is gras fed butter, which means the cows were grass fed when delivering their milk....Therefore you get a much better ratio of omega 3 and 6 in it....totally different than what you speak my friend.....There are links out there where you can get it...Im going to check out some farmer markets as well as google..

Come on Jonnyo, get your milk maid outfit on and start churning butter bro....I can see it now....

I drank raw milk for yrs, my whole youth up until early 20s, it is delicious, and honestly when you go back to store bought it tastes like shitty water...I am going to start again, its tuff to find in Canada, You need to know a farmer that has a dairy farm and is willing to skim a bit off his quota illegaly up here....CC and i are both from the farm and are CONNECTED, the milk mafia baby........lmao...I know im a simpleton...
The biggest kids and by far the strongest kids i grew up with were dairy farmers....Without a doubt, over and over, and the beef farmers....

Also good to have those connections as far as grass fed beef goes as well, we live in alberta and CC is from here so we just place an order asap with family friends, or local farmers, before the cattle go back to grain supplementation for the winter, we still have friends with grass fed beef and bufalo...
Coconut stuff he said ill have no problem getting, i have cocnut oil etc, already...

I lease part of a cow.

[GYMBRAT]

DRINK YOUR MILK YOUNG MAN.......
I loved the taste of it, took me a long time to get used to storebought.....
We used to let it sit for 2-4 days, skim the cream, mom did whatever with it after that, it showed up in al kinds of dishes and desserts...lol, sometimes scary....
drank the milk like kool aid, :)

LOL, I seriously think thats why I was such a scrawny kid, I was way to picky and got in shit for it everyday lol.......YOU SIT AT THAT TABLE TILL THAT PLATE IS CLEAN BOY!! "story of my life" lmao

[faller]

I grew up on raw milk as well. I remember makeing butter from the skimmed cream. Man that was a long time ago for me though.

[ironwill]

I lease part of a cow.

perfect, that is the legal way to acquire that sweet white goodness.....:D

[HoliTheCat]

perfect, that is the legal way to acquire that sweet white goodness.....:D

Truth.

[muskate]

ironwill do you have mountaindog1's contact information?

id be interested to start working with him as well

[Mastagon]

Raw Milk is great

p.s. why is Foodfreak banned on that site?

[rickyboy36]

Hey Iron..you are lucky you didnt go with foodfreak.He was banned from promuscle about 2-3weeks ago cause BigA had called him out and asked him to provide proof if he was indeed who he was claiming to be.From what I heard he was copying and pasting shit from other sites.People began to trust him and he could of scammed a lot of people

As for mountaindog..he's solid as hell.Just ask Brad(b-boy) about the changes his body made 6 weeks prior to the nationals.He said his body has never been hard like that before.I dont have trouble believing him--just look at mountain dogs pic.Jacked as hell!!

Yup,i think you will be eating alot of eggs,coconut oil and beef so you better stock up this winter :P

[ironwill]

I had a funny feeling about FF as well after awhile, but seemed legit at first..........I chose Mountaindog because his reasoning is sound....Ive been with him for 5 weeks now.....Ive never looked this good ever......I tell ya the man knows his shit.....I get at least 7 emails /week from him checking how things are, what we are doing next, small talk etc.....Ive never had it so good....New workouts every 2 weeks...
Now Countrychic has joined the mountaindog team, she looks crazy right now.....
But foodfreak dug his grave....lol....Could have done a lot of folks in if he wasnt so showoffish....lol.....i believe hes only 21 and posting like he was 91.....

[rickyboy36]

I had a funny feeling about FF as well after awhile, but seemed legit at first..........I chose Mountaindog because his reasoning is sound....Ive been with him for 5 weeks now.....Ive never looked this good ever......I tell ya the man knows his shit.....I get at least 7 emails /week from him checking how things are, what we are doing next, small talk etc.....Ive never had it so good....New workouts every 2 weeks...
Now Countrychic has joined the mountaindog team, she looks crazy right now.....
But foodfreak dug his grave....lol....Could have done a lot of folks in if he wasnt so showoffish....lol.....i believe hes only 21 and posting like he was 91.....

If you dont mind Iron,i have a few questions i would like to ask concerning your diet.

First of all,what difference have you noticed with your body so far?Is it that much DIFFERENT from before?

Second are you taking fat soluable vitamins and lastly does it really really make a big difference if your eggs are not omega3 and the butter and beef are not from grass fed animals?Clearly the biological part of this diet is directed towards Omega3 but if one were to substitute these with omega3 caps every meal could you get away without buying grass fed and just buy the normal stuff?

Thanks
Rick

[JonnyO]

Grass fed is the key same with the free range eggs. Supplementing with just omega fats will not work like eating the real foods and getting the quality nutrients and fats they contain.

Its more than Omega3, its the CLA, 6 and the nutrients these foods contain.

Right now my weight went down and I have leaned up also, but I am just as big and strong as I was 14lbs heavier.

Eating like this has made a huge difference, I am not bloated and gassy all the time like I was before, I dont get heart burn anymore. And the meats taste a lot better.

[ironwill]

If you dont mind Iron,i have a few questions i would like to ask concerning your diet.

First of all,what difference have you noticed with your body so far?Is it that much DIFFERENT from before?

Second are you taking fat soluable vitamins and lastly does it really really make a big difference if your eggs are not omega3 and the butter and beef are not from grass fed animals?Clearly the biological part of this diet is directed towards Omega3 but if one were to substitute these with omega3 caps every meal could you get away without buying grass fed and just buy the normal stuff?

Thanks
Rick
As far as body difference...Im much leaner at my current weight than i was.....also im trng totally different also.......Could be a combo of both, but i also only have 1 shake per day now......i think that helps a lot...
Much harder appearance, way, way better pumps in the gym, and out....I stopped eating fruit so much , i think that was making me soft also.....
BUT, the end result is what im seeking so i will plod the course until cut time, then i will have a much more refined answer to question...:)
I take my fat soluble vitamins, d, e with fat meals....also taking glucose dispersal agents with carb meals....chromium and ALA....
The grass fed beef also has high amnts of CLA in them as well as the omega 3s.....
The eggs are free range, not omega 3, which have a different type of minerals, vitamins and healthier fats.......
I dont know all of the answers yet as im still learning from JM....

[ironwill]

JO is trng with him as well.....I have had initial weight loss, and now moving back up, and he said im getting even more food next week, after initial metabolism stimulation.....Definitely the gas issue has subsided as well......big time...lol

[countrychic]

Definitely the gas issue has subsided as well......big time...lol

thank the lord :a+

[JonnyO]

Ya actually my weight has gone back up now I just weighed myself today and went up 7lbs from where I went down to. I too get to add more food next week, as well as add in some liver once every 2 weeks.

[ironwill]

Ya actually my weight has gone back up now I just weighed myself today and went up 7lbs from where I went down to. I too get to add more food next week, as well as add in some liver once every 2 weeks.
Thats awesome JO, on the gains....im looking forward to whats next.....
lol....ditto......:p
I actually enjoy liver.....garlic, onions, butter, a smidge of egg and flour dipped.....yum

[rickyboy36]

Thats awesome JO, on the gains....im looking forward to whats next.....
lol....ditto......:p
I actually enjoy liver.....garlic, onions, butter, a smidge of egg and flour dipped.....yum

Did you buy your beef straight from a farm?Im trying to find a place around here where they sell some and im having trouble finding some.Any good places online that you know of?

I also heard that grass fed beef has a prticular taste to it.Did you get use to that pretty qucikly?

As for the vitamins,do you take Multiviatimns or is it straight vit A,E,D..And what about the liver you are speaking of.Do you get your Vitamin A there as well?

Thanks again!

[ironwill]

Did you buy your beef straight from a farm?Im trying to find a place around here where they sell some and im having trouble finding some.Any good places online that you know of?

I also heard that grass fed beef has a prticular taste to it.Did you get use to that pretty qucikly?

As for the vitamins,do you take Multiviatimns or is it straight vit A,E,D..And what about the liver you are speaking of.Do you get your Vitamin A there as well?

Thanks again!
Eat wild.com is a good place to find grassfed beef etc...Or just google it with your area in the title....
I enjoy the taste, mine is dry aged for 21 days, tender and tasty, not gamey or weird tasting...
I take multi, and c, and e, and D, and calcium magnesium....JM told me that liver every 2 weeks is good as you get good vitamin A from it along with others, but Our livers store vitamin A really well and we only need to replenish bi weekly...
:)