Fruit Intake and Body Composition

[anabolicx]

Hey Prae,

I'm wanting to get your intput/opinion on optimal fruit intake for offseason eating. To give you a little background on me specifically, I competed this past Nov at middles(176) and am sitting at 200 give or take as of this am. I am looking to keep my offseason weight much more under control compared to pre-pre-contest dieting, I was just too fat and had to lose a ton of weight to make middles. I am keeping carbs lower and fats higher post show, and I feel its helped so far in staying leaner. Also keeping gluten out of my diet has been a big plus in terms of gut health and overall well being. This brings me to my question, what is YOUR opinion on optimal fruit intake in the offseason? Is it beneficial to even keep it in? I know Poliquin recommends less than 20g total fructose, which I am just under, but I wanted your take on it.

As of now this is basic rundown of my diet.

4 whole Omega-3 eggs
3 oz cooked lean meat (chicken/steak)
1 slice havarti cheese
peppers and onion
1 apple

6oz cooked lean meat(chicken/steak)
1-2cups chopped veg
1tbsp EVOO
salad greens

1 cup organic blueberries
1oz walnuts
2 scoops isolate
1/2 cup organic fat-free grek yogurt

PWO
2 scoops isolate
Carbs depending on training day 20-40

6oz cooked lean meat(chicken/steak)
6oz sweet potato
organic broccoli
1 tbsp virgin organic coconut oil

1/2 cup organic fat free greek yogurt
1 scoop isolate
1 apple
1 tbsp almond butter


As you can see I only have starchy carbs in 1 meal(PWO) and fruit in 3. I'm wondering if you think it would be more optimal to replace/add starchy carbs in place of the fruit?

This works out to around 2800 cals 320p/115f/120c.

[JacktheThriller]

If you care about fructose:

Unfavorable foods (i.e. more fructose than glucose)

Fruit — apple, pear, guava, honeydew melon, nashi fruit, pawpaw, papaya, quince, star fruit, watermelon;
Dried fruit - apple, currant, date, fig, pear, raisin, sultana;
Fortified wines
Foods containing added sugars, such as agave nectar (http://en.wikipedia.org/wiki/Agave_nectar), some corn syrups, and fruit juice concentrates.
[edit (http://en.wikipedia.org/w/index.php?title=Fructose_malabsorption&action=edit&section=9)]Favorable foods (i.e. fructose equal to or less than glucose)

Stone fruit: apricot, nectarine, peach, plum
Berry fruit: blueberry, blackberry, boysenberry, cranberry, raspberry, strawberry, loganberry;
Citrus fruit: kumquat, grapefruit, lemon, lime, mandarin, orange, tangelo;
Other fruits: ripe banana, jackfruit, kiwi fruit, passion fruit, pineapple, rhubarb, tamarillo.

[anabolicx]

Thanks for info, I appreciate it. I'm looking more at total fructose/day and how I can manipulate it for body comp changes. More specifically if my current level of fructose is an issue, and what changes I can make if any to my carb intake. I know Prae is a big advocate of lower carb offseasons to stay leaner and healthier, so I was looking to pick his brain on the matter.

[JacktheThriller]

Sorry didnt see this was Prae's thread lol

[Praetorian]

I think the amount you have is about right...nothing wrong with apples...yes fruits does contain fructose but overall the load is not high...berries are the best bet and look for organic fruits to avoid pesticides which is a huge issue.
P

[anabolicx]

Thanks P, I appreciate the response.