you really been through a lot about nutrition
I have a question here
besides putting on muscle, do you know how to increase bone mass?
does bodybuilder have a denser bone density?
sort of stupid, but really wish to know:D

Myremi,
No lah, just that you were not accurate enough.
In any case, food that is blackened would definitely contain some PAC.
Blackened doesn't mean it's charcoal either, they are most probably melanin from Maillard reaction.
[heh heh, I'm trying to revise my knowledge]

1. Exercise. Any exercise at all, at least moderate intensity. I myself prefer lifting weights.

2. Drink milk. Any milk will do, but the normal or full-cream milk is better. Vit D (important for Calcium metabolism) is fat soluble, some fat in the milk helps to carry the vitamin. If you worry about the high calorie --> refer to #1.

3. Eat yogurt. Or cultured drink. Or yogurt drink.

4. Take prebiotic [food for probiotic bacteria e.g. Fructo-oligosaccharides/FOS, inulin, etc] and probiotics. Prebiotics have been scientifically proven to increase bone density and Ca absorption. Prebiotic ingredients are available in fresh fruits and mushrooms.

This post has been edited by iamyuanwu: Mar 30 2009, 12:06 PM

if i want a firmer and musscle visible body, but i dont want to get big or add any size..

what should my diet be?

izzit taking pill or product can be called diet?

i juz wanna ask bout eating b4 workout... i heard some of my fwen said that, its recommended to eat 1 breast of chicken 1/2 - 1 hour b4 go the gym... is this ok???...

That's a lot of protein for an pre-exercise snack. It's like a big meal in itself.

O.o... can u explain between pre-workout and post-workout... i play with the weigth 4-5 times a week and stil dun knoe the difference between those 2... haha...

Pre-workout = Before workout

Post-workout = Immediate after workout

Oh erm... then maybe I'm not the right person. I will admit that that's one aspect of nutrition and diet that I don't know much about.

Protein shakes are a good option and there's tons of recipes online on how to make it without having to buy a shake mixture. (And to be honest, they probably will taste a hell lot nicer too).

Hmm....check with some of the others who exercise more regularly. Me, I'm a slow exerciser and my post-workout meal is my dinner (one plateful only) and then spending another 1 hr to prepare my lunch, breakfast for the next day as well as a fruity dessert. Finding out that cooking and washing dishes also expend energy so I do it lor. Helps the dinner to be digested too.

This post has been edited by myremi: Apr 6 2009, 02:51 PM

Just bulk up first.

Buddy u should have lookup on the sticky "why are u not growing", all the information u need is there.

Anyway, since i have been tricked by my customer to come to their site and doing nothing here, might as well just find sumthing better to do

Well ur preworkout basically should consume some complex carbs plus protein to sustain ur training. The reason why chicken breast or any oth meat is recommend is that the amount of protein within it is sufficient for a single meal (tats just part of ur 6 meals) and each 100g of chicken i think it consist of 20g of protein (forgot about the exact number). so if let say, i m a 180lbs person, and each meal i need to consume at least 30g of protien (180 / 6meals) so 150 -200 g of chicken is a definately a good choice. For the complex carb is basically for ur energy. However, personally i had tried to avoid carbs for preworkout and replace it with high fibre (my carbs should be ard 10-20g only) , it somehow works the same to me thou.

So for ur preworkout u got to have a mixture of nutrition to sustain ur 45mins to 1 hr training.

SO for ur postworkout, if u r bulking, i would definately advise u to take simple carbs and protein. Protein - same reason, recovery. SIMPLE carbs?? tats for insulin spike to prevent catabolism (muscle breakdown, muscle become small) so again consume about 30-40g of simple carbs. U can get simple carbs from glucose, glucose polymer, banana and etc)

So protein shake is not a must but if u r lazy to cook those chicken or eggs, u can take those supplement, and whey protein is good for that.

I believe the compound you should be more concerned about is acrylamide, the undesirable product of the Maillard reaction.

The Maillard reaction is a desirable flavour releasing reaction when you're cooking. It's the reaction that causes 'browning'. The heat induced reaction between asparagine (amino acid) and a reducing sugar results in acrylamide. Hence, the acrylamide content in food depends no tonly on asparagine levels but reducing sugar levels as well.

The acrylamide content is linked to cancer. This is why deep fried food such as potato chips and crisps are 'not recommended'. The USFDA has acrylamide as a potential carcinogen.

What is balanced diet exactly? Shud we go look for dietician and ask what we shud eat for Breakfast, Lunch and Dinner everyday?
All we knw balanced diet is less oily and meat, more vege and fibre...
But what's the exact diet?
Example :
Breakfast - 2 egg 1 bread
Lunch - chicken rice
Dinner - less rice more vege

What is balanced diet exactly??

Shud we look for dietician or doctor to ask for out diet menu?
How do u all get ur diet menus.. i see all of u hv ur certain ones...
I wanna have one too.. but i dont know how and wat kind...

Balance diet... erm i only know my daily diet .... just as long as it fulfil my macro and micro nutri.

Macro
-Carbs - 200g a day max
-Protein - 1 g to per pound of ur bodyweight
-Fat - From fish oil, nuts and etc

Micro
-Vit C
-Vit E
-Multivits and mineral

Oh ya i count calories too.

This post has been edited by jamis: Apr 8 2009, 08:19 PM

Balance Diet : http://forum.lowyat.net/topic/978436

In a nutshell anyways.

Hi...

my weight is 77.7 and height is 159. currently went to gym for two weeks and have lost 4 kg.I go everyday ecxept sunday. and what i do is aerobics(1 hour) and do the treadmill for 30min/crosstrainer for 15min . I go there after work.My goal is to loss weight.So basically my meal always start with:

Breakfast:
5 spoon of oat+Low fat Milk+2 Dates(but sometimes i eat apple also)

Lunch:
Usually rice+vege+fish/ayam goreng+air kosong

Dinner:
An apple

Is enough or i need to eat more?Thankx in advance

Dinner : eat more. Just make proper choices.

2 weeks = 4 kg loss is probably water atm. When it really gets down to the body fat, it's harder. Healthy weight loss is 0.5-1.0 kg but sometimes, the body weight will yo yo up and down.

So take some measurements - weekly will do. Waist, hips, thigh, arm. When you don't see the weight going down after a week. check your measurements. You might be shrinking in size i.e. muscle building, fat getting less. muscles are heavier.

bunga-daisy,
how about adding a bit of protein and some fibre to you dinner?
1 glass of milk, or an egg, or some tuna, etc
Small bowl of salad with very little flavour, vege, a bit of oats, etc.

i supposed i should add some protien as u said..but how many eggs can u eat in 1 week..n the egg should be half boiled i supposed?

Guise,

Whey protein, is it sugar free ah? 100% pure protein? I iz just wanna know.

Yes it's protein.

If you leave yogurt long enough in the fridge, there's a whitish watery layer on top. That's whey protein.