New to all this, and oat question
- 06-18-2009, 12:10 AM
New to all this, and oat question
Hey guys and gals
I'm wanting to get bigger, particularly for getting back into rugby which I used to do very seriously but dropped for a while. Currently I'm 83kg, 6'3.
I'm extremely fit, do a huge amount of cardio, mostly cycling and mountaineering. I consume 5000 ish calories a day just to mantain my bodyweight. But when I skip exercise I eat almost nothing, I have no hunger. I need to get a bit larger, target is 100kg.
I was thinking of continueing with my normal diet which is extremely healthy, but adding 1kg oats, 50g whey protein, 5g creatine a day, consumed in shakes through the day. And maybe some additional fish. Oats would provide 110g of protein a day, a substantial amount. But is oat protien good to rely on as your main source?
- 06-18-2009, 12:45 AM
I think you might be mixed up. Oats have carbs, and little protein. But yes, they would be a good addition. You said when you skip exercise, you eat nothing, is this a regular habit, or just random? If regular thing, then eat your 5000 cals on non training days also. You can do two things, scale back the amount of cardio you do, just out eat the problem. I would choose the second option, since you will need endurance for rugby.
To get to 100kg, that's a fairly large amount to gain. I don't know how much a huge amount of cardio you actually do, but maybe cut it back to half to start. Also, what is your typical diet plan, be specific.
- 06-18-2009, 01:25 AM
Actually a kilo has 130g of protein. If you're adding whey in, you should be getting enough complete protein. Instead of a kilo of oats, I would suggest adding in some healthy fats, such as coconut oil, nuts & seeds etc. 450g (1 lb) of oats will be a fair bit. You need to up the cals to pack on some weight as you know.
06-18-2009, 06:53 AM
06-18-2009, 11:31 AM
oats do not contain COMPLETE protein and u should not count them as part of your protein intake. They only have part of the 20 amino acids that make up a protein!
oats are a carb and should be treated as such. and yes add them to your diet!!
06-18-2009, 11:38 AM
06-18-2009, 11:42 AM
06-18-2009, 11:48 AM
06-18-2009, 11:55 AM
06-18-2009, 10:43 PM
A kilo of oats, for me, is not that much to eat. Just now I had 250g oats, pint of water, 50g sugar and 25g of whey protein. Was easy to drink. It's pretty unsmooth, as I blend it very quickly, but I don't mind that.
But I take you guys excellent point about incomplete protein.
Could I go with 500g oats, and 200g sunflower seeds? As I understand it, these two combined give complete protein as they each contain the essential amino acids the other lacks.
06-18-2009, 11:36 PM
I am looking at a container of 1 minute quick cook oats, the container is 1lb 2oz, or 510grams. 1 serving is 1/2 cup, 150 calories, 2.5g of fat, 27g of carbs, and 6 g of protein.
somewhere there is a discrepancy, I think you should check your label.
06-18-2009, 11:37 PM
06-18-2009, 11:54 PM
I just use the Oat tin as a feed bag, lol.
06-18-2009, 11:59 PM
It's got a thicker consistentcy than water, that's for sure, but it's still drinkable. It's like extremely thin porridge. It's hard to down in one, but a few sips will get it down.
The reason I started experimenting with this was originally for long days climbing. Porridge, (and I imagine quick cook oats is an american porridgy stuff) can be made with only 150g of oats, per litre of water (or litre of milk if you use that), the reason liquid is so high is that the oats absorb a lot of water and heat makes it thicken. This means you need to consume ridiculous amounts of porridge to intake a lot of calories. In many cases you just can't eat enough of it. Lowering the amount of water produces something phenominally thick and hard to eat.
But if you don't heat it at all, and drink it as a shake, it's a lot easier to eat a high amount of oats.
06-19-2009, 12:15 AM
Ok. Yes quick oats are American form of oats, processed to be cooked in a minute. I never tried it the way you said. I mix 1/2 cup (40g) of oats, and about 250mL of water and heat. It does expand a bit, that's why I couldn't believe you could be eating that much.
Thanks for the tip though on getting more down in less volume.
06-19-2009, 09:35 AM
fishy, in ur stats it says ur 6'3" and 83 lbs? im assuming that is a typo... what r ur actual stats, ht, wt, and Bf (only if u know it, dont guess)
06-19-2009, 09:43 AM
06-19-2009, 10:24 AM
06-19-2009, 10:25 AM
06-19-2009, 08:08 PM
06-21-2009, 12:18 AM
try to get more carbs in from fruits, beans, sweet potato, quinoa, etc... too many to list. do some more research. this may be more work, but in the end your body will thank you!
06-23-2009, 09:06 AM
06-23-2009, 03:00 PM
06-23-2009, 03:12 PM
M.Ed. Ex Phys
06-23-2009, 04:01 PM
...and if we're going to get technical, averaging out to 1.2 doesn't mean that [I]most[I] legumes are acidic, the possibility exists that more legumes than not are slightly alkalinic, while a few are fairly high in terms acidity, widening the data range and deceivingly skewing the average.
http://www.bitterpoison.com/archive/...-pral-formula/ <----- one of several sources listing alkaline beans
i've yet to find a comprehensive legume list however, and if you come across a good one definately let me know!
06-23-2009, 04:04 PM
06-23-2009, 04:29 PM
this is off subject but i think worth noting about beans...
several months ago i came across a bean blend that looked pretty tasty at my local health food store. i had it pre-workout and had the most amazing pumps. i went w/out my normal NO supplementation for a couple weeks to experiment and continued getting better than usual pumps with just beans. come to find out that beans are among the best natural sources of L-arginine. i sourced the best ones and now make my own blend. not terribly tasty but effective.
2 days a week part of my pre-workout meal is a mixture of lentils, garbonzo beans, split peas, pearled barley, and kidney beans. this plus + NO supplementation = skin tearing pumps for me. i have not been able to replicate it any other way.
since you do plenty of MMA maybe you should stay away though... beans pre-jiu jitsu definately hasn't made me any friends.
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