Any beginners need help, just ask

[fitiron]

White Rice vs. Sweet Potato

For carb loading...

Sweet potato seems to be the most popular....but are there advantages to using sweets over rice?

I know the white rice is a fast digesting carb, but starchy and I have read that it can cause water retention, yet there seem to be many in/around the MD forums that swear by white rice for carb loading pre-contest....



Thoughts please....anyone???

[Alex A]

For carb loading...

Sweet potato seems to be the most popular....but are there advantages to using sweets over rice?

I know the white rice is a fast digesting carb, but starchy and I have read that it can cause water retention, yet there seem to be many in/around the MD forums that swear by white rice for carb loading pre-contest....



Thoughts please....anyone???

Ive never eaten a sweet potato in my whole life..mainly because I dont like the taste.

Ive done 15 NPC shows and have always used rice and oatmeal. Some people seem to hold water no matter what they do because they are not in shape..

They may think they are, but to have that dry, grainy look they dont have what it takes.

To have a grainy, hard, dry look it takes lots of work. It takes a kick ass diet and prep! It takes a methodical plan put into effect, it takes determination and dedication.

Here is some advise.. Get your bodyfat ridiculously low and you will look dry.

You can drink gallons of water and look dry to the bone. No rice, or type of food will make you look smooth.

No offense to anyone but people are not lean enough come show time.. They try anything to look lean and dry...they use diuretics, they try depleting and loading..they try all these drastic things and its all unecessary..

I will post picks if you need proof but most people have seen them more than a few times..

[fitiron]

Ive never eaten a sweet potato in my whole life.. Ive done 15 NPC shows and have always used rice and oatmeal. Some people seem to hold water no matter what you do.

Here is some advise.. Get your bodyfat ridiculously low and you will look dry.

You can drink gallons of water and look dry to the bone. I will post picks if you need proof but most people have seen them more than a few times..

Thanks for the response. I am planning using the rice and start loading on Thursday.

How/where do you incorporate the oatmeal?

[Alex A]

Thanks for the response. I am planning using the rice and start loading on Thursday.

How/where do you incorporate the oatmeal?

I like to alternate between rice and oatmeal for loading because those two carbs are my main sources for carbs. Since i dont want to incorporate new foods into the diet at this point i use the two types of carbs i have been eating all along. I just alternate between the two. I like the sugar oats and white rice best..

[fitiron]

I like to alternate between rice and oatmeal for loading because those two carbs are my main sources for carbs. Since i dont want to incorporate new foods into the diet at this point i use the two types of carbs i have been eating all along. I just alternate between the two. I like the sugar oats and white rice best..

Me using rice to carb load with is a little scary, since I havent used it before, nor do I seldom eat it.

Your point about using familiar foods makes sense. My last carb load was last saturday. I had 2 servings of oatmeal w/ raisins, and 4 sweet potatos throughout the day. the last sweet was with 8oz of lean beef...so i know how i will respond to that...

By the next morning at about 9:30-10am i was very tight and had a noticable increase in vascularity. i was also pretty thermogenic...i felt pretty warm for hours..

im not questioning your advice or others....i just want to make this best decision here....

thx!

[me4ka86]

Hi Alex,


i would like to ask you if your precontest diet and training are very much different from the offseason one. If yes please explain briefly, no need to go into details. Thanks for your time!

[hilmi a]

hi alex.
i need some help about gaining some muscles. i need help from every aspects to be a body builder. from food,supplements,lifting weights etc. im 16 yrs old 5'11 and 145pounds. i wanna gain possibly 20 more pounds of muscle to make me look great. and in terms of body i dont wanna get too big nor too small. i want to get a lean body which muscle and the normal part of body is separated which ppl can obviously see that its muscle not fat. i really need help for that and do you get stronger by lifting weights or weaker as i heard some people saying u get weaker by having bigger muscles. and isit true that u get taller when lifting weights but ur natural growth would stop? and one more thing to get six pack abs can u oni do 1 type of exercise which is crunch situps. and how long isit for u to really see that ur muscle is growing. ive never get advice from people about bodybuilding which is why i really need advice onit.

[Alex A]

Hi Alex,


i would like to ask you if your precontest diet and training are very much different from the offseason one. If yes please explain briefly, no need to go into details. Thanks for your time!

My training style does not change at all. But my diet changes somewhat. I eat more fats in the off season and eat a little breat too, but my diet doesnt change drastically.

[Alex A]

hi alex.
i need some help about gaining some muscles. i need help from every aspects to be a body builder. from food,supplements,lifting weights etc. im 16 yrs old 5'11 and 145pounds. i wanna gain possibly 20 more pounds of muscle to make me look great. and in terms of body i dont wanna get too big nor too small. i want to get a lean body which muscle and the normal part of body is separated which ppl can obviously see that its muscle not fat. i really need help for that and do you get stronger by lifting weights or weaker as i heard some people saying u get weaker by having bigger muscles. and isit true that u get taller when lifting weights but ur natural growth would stop? and one more thing to get six pack abs can u oni do 1 type of exercise which is crunch situps. and how long isit for u to really see that ur muscle is growing. ive never get advice from people about bodybuilding which is why i really need advice onit.

First of all, i would say this for sure. You are at your maximum height by the time your 16 so you dont have to worry that weights will stunt your growth. Second of all, you need to get a good plan going and start working on it. Pretty much a message board post is not going to do it for you. I would suggest you get with someone to work out a plan in detail and start working toward you goal

[hilmi a]

owh.. but the problem is that im in a place where people dont really do lift weights and take it as their carrier and the gym i go to everyone's like begginers. can u suggest any websites or blogs that can help. it'll be much appreciated. and ill post pictures of mine from time to time so u can see whats really going on and give comments about it. wud be much appreciated. tq

[Suss1]

Alex,

Great thread. I was wondering if you could give me a general critique of my diet. I'm 17, 5'8 and 170 pounds around 10?% bodyfat. I competed two weeks ago at closer to 6%? I'm not really sure, I didn't measure. Anyway, I competed at 154, down from 185. I'd like to get back to that offseason weight, but with more muscle and less fat. This is my current diet. In case you're wondering why I eat so much, I'm constantly hungry! Sometimes I eat a meal and am hungry 20 minutes later. Well, here it is:
5:30 (I have this meal at whatever time I get up to piss at night)
2scoops whey, fish oil
255 calories, 41g protein, 6g carbs, 7.5g fat, 1g fiber

8:50-9:15 5 eggs, cheese, ½ tbsp olive oil, aminos, 1 cup buckwheat, ½ cup fruit, ½ banana
686 calories, 32g protein, 57g carbs, 33g fat, 4g fiber

10:20 1 scoop whey, 1 tbsp all natural peanut butter
180 calories, 21g protein, 6g carbs, 5g fat, 2g fiber

10:45-12:00 Workout


12:00 2 scoops whey, aminos, 8 fl oz juice
347 calories, 44g protein, 36g carbs, 3.5g fat 1g fiber

12:35-12:50 1 cup rice, 5 oz chicken, ½ cup broccoli, soy sauce, ¼ cup blueberries
479 calories, 47g protein, 59g carbs, 7g fat, 7g fiber

3:10-3:30 1 cup rice, 5 oz chicken, ¼ cup broccoli, ½ cup peas, salsa, 1 lavash, 2 scoops all natural peanut butter
680 calories, 60g protein, 68g carbs, 21g fat, 16g fiber

5:20-5:45 3 oz chicken, 3 oz steak, ¾ cup beans, soy sauce, 1/4 cup almonds
547 calories, 70g protein, 36g carbs, 30g fat, 13g fiber

6:45 Cherries (10)
43 calories, 1g protein, 11g carbs, 0g fat, 1g fiber

7:50-8:10 5 oz chicken, 1 cup broccoli, 1 tsp fish oil, ¾ tbsp olive oil, 1 lavash
460 calories, 47g protein, 23g carbs, 14g fat, 17g fiber

8:45 Bar
170 calories, 10g protein, 18g carbs, 9g fat, 5g fiber,

10:00 4 whole eggs, 2 egg whites, 1 ¼ cup broccoli, cheese, ½ tbsp MCT oil
479 calories, 41g protein, 16g carbs, 22g fat, 6g fiber, 7g mct

Day Totals: 4,296 calories, 414g protein, 336g carbs, 144g fat, 73g fiber, 7g mct






Thanks man!

[GEARD UP]

Alex,

Great thread. I was wondering if you could give me a general critique of my diet. I'm 17, 5'8 and 170 pounds around 10?% bodyfat. I competed two weeks ago at closer to 6%? I'm not really sure, I didn't measure. Anyway, I competed at 154, down from 185. I'd like to get back to that offseason weight, but with more muscle and less fat. This is my current diet. In case you're wondering why I eat so much, I'm constantly hungry! Sometimes I eat a meal and am hungry 20 minutes later. Well, here it is:
5:30 (I have this meal at whatever time I get up to piss at night)
2scoops whey, fish oil
255 calories, 41g protein, 6g carbs, 7.5g fat, 1g fiber

8:50-9:15 5 eggs, cheese, ½ tbsp olive oil, aminos, 1 cup buckwheat, ½ cup fruit, ½ banana
686 calories, 32g protein, 57g carbs, 33g fat, 4g fiber

10:20 1 scoop whey, 1 tbsp all natural peanut butter
180 calories, 21g protein, 6g carbs, 5g fat, 2g fiber

10:45-12:00 Workout


12:00 2 scoops whey, aminos, 8 fl oz juice
347 calories, 44g protein, 36g carbs, 3.5g fat 1g fiber

12:35-12:50 1 cup rice, 5 oz chicken, ½ cup broccoli, soy sauce, ¼ cup blueberries
479 calories, 47g protein, 59g carbs, 7g fat, 7g fiber

3:10-3:30 1 cup rice, 5 oz chicken, ¼ cup broccoli, ½ cup peas, salsa, 1 lavash, 2 scoops all natural peanut butter
680 calories, 60g protein, 68g carbs, 21g fat, 16g fiber

5:20-5:45 3 oz chicken, 3 oz steak, ¾ cup beans, soy sauce, 1/4 cup almonds
547 calories, 70g protein, 36g carbs, 30g fat, 13g fiber

6:45 Cherries (10)
43 calories, 1g protein, 11g carbs, 0g fat, 1g fiber

7:50-8:10 5 oz chicken, 1 cup broccoli, 1 tsp fish oil, ¾ tbsp olive oil, 1 lavash
460 calories, 47g protein, 23g carbs, 14g fat, 17g fiber

8:45 Bar
170 calories, 10g protein, 18g carbs, 9g fat, 5g fiber,

10:00 4 whole eggs, 2 egg whites, 1 ¼ cup broccoli, cheese, ½ tbsp MCT oil
479 calories, 41g protein, 16g carbs, 22g fat, 6g fiber, 7g mct

Day Totals: 4,296 calories, 414g protein, 336g carbs, 144g fat, 73g fiber, 7g mct






Thanks man!

thats alot for a 170 pound kid...damn

[Alex A]

Alex,

Great thread. I was wondering if you could give me a general critique of my diet. I'm 17, 5'8 and 170 pounds around 10?% bodyfat. I competed two weeks ago at closer to 6%? I'm not really sure, I didn't measure. Anyway, I competed at 154, down from 185. I'd like to get back to that offseason weight, but with more muscle and less fat. This is my current diet. In case you're wondering why I eat so much, I'm constantly hungry! Sometimes I eat a meal and am hungry 20 minutes later. Well, here it is:
5:30 (I have this meal at whatever time I get up to piss at night)
2scoops whey, fish oil
255 calories, 41g protein, 6g carbs, 7.5g fat, 1g fiber

8:50-9:15 5 eggs, cheese, ½ tbsp olive oil, aminos, 1 cup buckwheat, ½ cup fruit, ½ banana
686 calories, 32g protein, 57g carbs, 33g fat, 4g fiber

10:20 1 scoop whey, 1 tbsp all natural peanut butter
180 calories, 21g protein, 6g carbs, 5g fat, 2g fiber

10:45-12:00 Workout


12:00 2 scoops whey, aminos, 8 fl oz juice
347 calories, 44g protein, 36g carbs, 3.5g fat 1g fiber

12:35-12:50 1 cup rice, 5 oz chicken, ½ cup broccoli, soy sauce, ¼ cup blueberries
479 calories, 47g protein, 59g carbs, 7g fat, 7g fiber

3:10-3:30 1 cup rice, 5 oz chicken, ¼ cup broccoli, ½ cup peas, salsa, 1 lavash, 2 scoops all natural peanut butter
680 calories, 60g protein, 68g carbs, 21g fat, 16g fiber

5:20-5:45 3 oz chicken, 3 oz steak, ¾ cup beans, soy sauce, 1/4 cup almonds
547 calories, 70g protein, 36g carbs, 30g fat, 13g fiber

6:45 Cherries (10)
43 calories, 1g protein, 11g carbs, 0g fat, 1g fiber

7:50-8:10 5 oz chicken, 1 cup broccoli, 1 tsp fish oil, ¾ tbsp olive oil, 1 lavash
460 calories, 47g protein, 23g carbs, 14g fat, 17g fiber

8:45 Bar
170 calories, 10g protein, 18g carbs, 9g fat, 5g fiber,

10:00 4 whole eggs, 2 egg whites, 1 ¼ cup broccoli, cheese, ½ tbsp MCT oil
479 calories, 41g protein, 16g carbs, 22g fat, 6g fiber, 7g mct

Day Totals: 4,296 calories, 414g protein, 336g carbs, 144g fat, 73g fiber, 7g mct






Thanks man!

That is a heck of allot of food bro. It seems to me there is allot of added fat for the amount of carbs your eating. If you are trying to get your bodyfat down, i would lower the fat, if your going to eat that many carbs.
I would cut out the cheese some of the peanut butter and olive oil and in crease your carbs a bit..hope that i some help..

[Suss1]

No man I'm not cutting right now...maybe I didn't make that clear. I'm in the offseason right now, so I'm trying to add as much muscle as possible while gaining the least amount of fat. Does that change the advice you would give me now?

[Alex A]

No man I'm not cutting right now...maybe I didn't make that clear. I'm in the offseason right now, so I'm trying to add as much muscle as possible while gaining the least amount of fat. Does that change the advice you would give me now?

I would still cut down the amount of added fats to your diet. I never advise eating that much fat. If you want to put muscle/size on, eat more carbs and up your protein..