What is your favorite cheat meal?
- 07-27-2013, 04:09 PM
- 07-27-2013, 04:12 PM
- 07-27-2013, 04:55 PM
07-27-2013, 04:57 PM
07-27-2013, 04:59 PM
07-27-2013, 04:59 PM
Brb if i dont eat clean 24/7 then im gonna not have good health.
Those who eat clean 24/7 actually have WORSE health than those who have a more diverse diet because those with a more diverse diet achieve more micronutrients, vitamins and minerals compared to those who slave themselves to X amount of foods and limit the amount of vitamins/minerals/micros they truly do get.
07-27-2013, 05:01 PM
Jeni's Dark Chocolate best chocoalte ever
Jeni's Queen City Cayenne, Brown Buter Almond Brittle and Salted Caramel Amazing.
2nd street --> Cookie Dough, Caramel and Tons of Brownies
HD --> PB Pie, Creme Brulee, salted caramel truffle, rocky road, midnight cookies and cream
Steves --> Salted Caramel, Sunday Morning, Brooklyn Blackout
BnJ --> What a Cluster, Candy Bar Pie, Oatmeal Cookie Chunk, Dublin Mudslide, Everything But the, PB World
Graeters --> Buckeye Blitz, Black Raspberry, Cookies and Cream
07-27-2013, 05:02 PM
07-27-2013, 05:04 PM
07-27-2013, 05:12 PM
07-27-2013, 05:12 PM
07-27-2013, 05:22 PM
07-27-2013, 05:53 PM
07-27-2013, 08:36 PM
07-27-2013, 08:38 PM
The dirt on clean eating.
Clean eating in the bodybuilding sense deserves its own discussion. Much of its ‘rules’ are adaptations of dogma from the 80’s and 90’s with a healthy dose of contradiction. Many bodybuilders who consider themselves hardcore will avoid (among other things) dairy and fruit, regardless of training season. Why? Nobody really knows, but I’d speculate that fruit & dairy phobia among bodybuilders originated from the pre-contest leaning-out process, which typically involves the reduction of carbohydrate. Milk and fruit are both carb-dominant foods, and are thus prime candidates for reduction or elimination.
But still, my example above is speculative. This dogma could just as easily have come about by someone cutting milk and/or fruit out of the diet and experiencing further fat loss from the re-creation of an energy deficit, and declaring those foods barriers to fat loss. Nevertheless, in some pre-contest cases, carbohydrate restriction to extreme degrees is called for, and this nullifies the possibility of including milk & fruit (or any carb source, for that matter), at least cyclically. So, milk and fruit got blamed as bad for all occasions, when their omission only potentially applies to certain aggressively carb-restricted dieting phases. Bodybuilders often pride themselves on having nutrient-rich diets, yet many of them opt for a significant portion of their day’s carbohydrate allotment as dextrose (or some other empty-calorie carb source) instead of fruit.
Attempts at Objectively Defining Clean
Scientific investigations of the nutritional status of bodybuilders have shown some interesting results, and here are some of the highlights. Kleiner and colleagues examined the pre-contest dietary habits of male & female junior national & national-level competitors,15-40% of whom admitted to using various drugs . Despite consuming adequate total calories, women were “remarkably deficient” in calcium intake, which is not surprising given the widespread milk-phobia among bodybuilders. In subsequent work led by Kleiner on female & male competitors at the first drug-tested USA Championship, men consumed only 46% of the RDA for vitamin D. Women consumed 0% of the RDA for vitamin D, and 52% of the RDA for calcium . Zinc, copper, and chromium were also underconsumed by the women. Despite dietary magnesium intakes above the RDA, serum magnesium levels in females were low. Serum zinc levels were high in men and women. It’s notable that not all research on bodybuilders has found nutrient deficiencies. Intakes in significant excess of the RDA in both offseason and pre-contest conditions have also been seen [3,4]. Still, the potential for nutrient deficiencies in this population is strong due to the elimination of food groups combined with a high training volume and lowered caloric intake overall.
The two most commonly cited characteristics of foods considered clean are a lack of processing and a high nutrient density. Let’s look at processing first. Foods in their whole, naturally occurring state are often deemed clean. In contrast, foods that are altered or removed from their original state are stripped of the clean stamp. Is this demerit warranted? As we’ll see, this is not a reliable method of judgment for all foods. By this definition, most supplements are dirty, since they often undergo extensive processing and are far-removed from their original source.
To use a common example, whey is doubly processed in the sense that it’s not only a powdered form of milk protein, but it’s a separated fraction of milk protein. Yet, when combining the results of standard ranking methods (biological value, protein efficiency ratio, net protein utilization, and protein digestibility corrected amino acid score), whey has a higher total than all other proteins tested, including beef, egg, milk, and soy . Furthermore, research has shown not only its benefits for training applications , but whey has a surprisingly wide range of potential for clinical applications as well [7-10]. Therefore, despite whey being a refined/processed food, it has multiple benefits and minimal downsides.
The next commonly proposed qualifier for a food to be considered clean is its nutrient density. A little-known fact is that there is no scientific consensus on what nutrient density actually means. To quote Miller and colleagues ,
“There is currently no science-based definition for either nutrient density or nutrient-dense foods. Without a definition that has been developed using an objective, scientific approach, the concept of what is a “nutritious” food is subjective and, therefore, inconsistent.”
The existence of multiple methods of measuring diet quality illustrates the point expressed in the quote above. Nutrient profiling systems include the Healthy Eating Index (HEI), Diet Quality Index, and Alternative HEI. The most recent profiling method is the Nutrient Rich Foods Index (NRFI). The NRFI attempts to consolidate principles from previous methods to establish a more comprehensive definition of nutrient density. It judges individual foods based on the presence of selected important nutrients and absence of problematic ones . Still, the NRFI has its bugs and biases, particularly against saturated fat (& fat in general).
Attempts at Objectively Defining Clean
A simplistic learning tool called the “Go, Slow, and Whoa” (GSW) food classification system was designed to help children and families make better food choices . GSW was recently compared with the more sophisticated NRFI, and despite some differences, both methods closely corresponded with each other in terms of distinguishing energy-dense and nutrient-rich foods . Although the two methods aligned fairly well, they also share similar out-dated ideologies. For example, sports drinks have a “Slow” designation, and whole milk is nailed as a “Whoa” food – brilliant, huh? Tuna canned in water is in the most favorable “Go” column, while fatty fish like salmon is not even listed. A final example is the listing of egg whites in the “Go” column, and whole eggs in the “Slow” column. Unsurprisingly, the government-issued guidelines are still stuck in the fat-phobic era.
Perils of Judging the Parts & Not the Whole
In the process of classifying foods based on nutrient density, the context of the foods within the diet as a whole is often lost. Attempts at defining nutrient density of foods on an individual basis, for the most part, have failed. Much of the classifications are out-dated at best, and counterproductive at worst. It would seem to be a simple matter of labeling foods with a high ratio of micronutrients to calories as nutrient-dense, and foods with a high ratio of calories to micronutrients as energy-dense. However, this simply is not the case. An energy-dense food can still contain more essential macronutrition and/or bioavailable micronutrition than a nutrient-dense, energy-sparse food. Another thing that tends to get ignored is that athletes with high endurance demands or high overall training volume would compromise their performance if energy density was neglected. Ultimately, it’s impossible to judge a food in isolation from the rest of the diet. Furthermore, it’s impossible to judge a diet without considering the training protocol, goals, preferences, and tolerances of the individual.
Dirty Fat Loss
Clean diets are commonly touted to produce more favorable body composition changes than unclean diets. In fact, some even claim that dirty dieting will not allow fat loss to occur. For weight or fat loss, concerns of a dirty diet used to be centered on fat intake. That’s no longer the case; carbohydrate has been receiving the brunt of the contempt lately. In light of the current sugar-phobic climate with an emphasis on fructose, the following studies deserve special attention.
First up, Surwit and colleagues compared the 6-week effects of 2 hypocaloric diets - one with 43% of the total calories as sucrose (table sugar), and one with 4% of the total calories as sucrose . No significant differences were seen in the loss of bodyweight or bodyfat between the high and low-sucrose groups. Strengthening these results was the use of dual X-ray absorptiometry (DXA) to measure body composition. Furthermore, no differences in blood lipids or metabolism were seen between the groups. It looks like a more sugary intake still cannot override a calorie deficit.
Janeil knows a thing or two about eating right.
Next up is a recent study by Madero and colleagues, comparing the 6-week effects of a low-fructose diet (less than 20 g/day) or a moderate-fructose diet (50-70 g/day) mostly from whole fruit . The moderate-fructose group lost significantly more weight than the low-fructose group (4.19 kg versus 2.83 kg, respectively). Notably, the moderate-fructose group lost slightly more fat, but not to a statistically significant degree. Unfortunately, body composition was measured with bioelectrical impedance analysis (BIA) instead of something more reliable like DXA. Nevertheless, bodybuilders afraid of fruit would have to admit that the dirtier diet prevailed in this case.
Trans fatty acids (TFA) have earned a lot of bad press for their adverse effects on biomarkers of cardiovascular health [17,18]. However, some research indicates that not all TFA are harmful. A distinction should be made between industrially produced TFA via hydrogenation of vegetable oils, and naturally occurring TFA in dairy and meat . Vaccenic acid, the main form of TFA in ruminant fats, might actually lower the risk for coronary heart disease . Currently, there’s no controlled human research specifically comparing the effects of TFA with other types of fats on body composition. In any case, the fitness-conscious population has nothing to worry about unless they start indiscriminately gorging on fast food, cooking with vegetable shortening, and pounding loads of processed/packaged pastries and desserts.
All-or-Nothing Dieting & Eating Disorder Risk
In 1997, a general physician named Steven Bratman coined the term orthorexia nervosa , which he defines as, “an unhealthy obsession with eating healthy food.” It reminds me of the counterproductive dietary perfectionism I’ve seen among many athletes, trainers, and coaches. One of the fundamental pitfalls of dichotomizing foods as good or bad, or clean or dirty, is that it can form a destructive relationship with food. This isn’t just an empty claim; it’s been seen in research. Smith and colleagues found that flexible dieting was associated with the absence of overeating, lower bodyweight, and the absence of depression and anxiety . They also found that a strict all-or-nothing approach to dieting was associated with overeating and increased bodyweight. Similarly, Stewart and colleagues found that rigid dieting was associated with symptoms of an eating disorder, mood disturbances, and anxiety . Flexible dieting was not highly correlated with these qualities. Although these are observational study designs with self-reported data, anyone who spends enough time among fitness buffs knows that these findings are not off the mark.
Applying Moderation: The 10-20% Guideline
For those hoping that I’ll tell you to have fun eating whatever you want, you’re in luck. But, like everything in life, you’ll have to moderate your indulgence, and the 10-20% guideline is the best way I’ve found to do this. There currently is no compelling evidence suggesting that a diet whose calories are 80-90% from whole & minimally processed foods is not prudent enough for maximizing health, longevity, body composition, or training performance. As a matter of fact, research I just discussed points to the possibility that it’s more psychologically sound to allow a certain amount of flexibility for indulgences rather than none at all. And just to reiterate, processed does not always mean devoid of nutritional value. Whey and whey/casein blends are prime examples of nutritional powerhouses that happen to be removed from their original food matrix.
Use the 10-20% discretionary intake rule and enjoy life a bit.
The 10-20% guideline isn’t only something I’ve used successfully with clients; it’s also within the bounds of research. Aside from field observations, there are three lines of evidence that happen to concur with this guideline. I’ll start with the most liberal one and work my way down. The current Dietary Reference Intakes report by Food & Nutrition Board of the Institute of Medicine lists the upper limit of added sugars as 25% of total calories . Similarly, an exhaustive literature review by Gibson and colleagues found that 20% of total calories from added sugars is roughly the maximum amount that won’t adversely dilute the diet’s concentration of essential micronutrition . Keep in mind that both of these figures are in reference to refined, extrinsic sugars, not naturally occurring sugars within whole foods like fruit or milk. Finally, the USDA has attempted to teach moderation with their concept of the discretionary calorie allotment, defined as follows :
“…the difference between total energy requirements and the energy consumed to meet recommended nutrient intakes.”
Basically, discretionary calories comprise the margin of leftover calories that can be used flexibly once essential nutrient needs are met. Coincidentally, the USDA’s discretionary calorie allotment averages at approximately 10-20% of total calories . Take note that discretionary calories are not just confined to added sugars. Any food or beverage is fair game. The USDA’s system is still far from perfect, since it includes naturally-occurring fats in certain foods as part of the discretionary calorie allotment. This is an obvious holdover from the fat-phobic era that the USDA clings to, despite substantial evidence to the contrary .
It’s important to keep in mind that protein and fat intake should not be compromised for the sake of fitting discretionary foods into the diet. In other words, make sure discretionary intake doesn’t consistently displace essential micro- & macronutrient needs, and this includes minimum daily protein and fat targets, which vary individually. This may be tough to accept, but alcohol is not an essential nutrient. Its risks can swiftly trump its benefits if it’s consumed in excess, so it falls into the discretionary category.
10% Versus 20%
Another legitimate question is why I’ve listed the discretionary range as 10-20% rather than just listing it as a maximum of 20%. This is because energy balance matters. In bulking scenarios, maintaining a 20% limit could potentially pose health risks that are already elevated by the process of weight gain, which in some cases involves a certain amount of fat gain. Conversely, weight loss tends to be an inherently cardioprotective process, independent of diet composition . So, the 20% limit is more appropriate for those either losing or maintaining weight. Those who are gaining weight but want to play it safe should hover towards the lower & middle of the range (10-15%). Another factor that can influence the upper safe threshold is physical activity level. I’ll quote Johnson & Murray in a recent review :
“Obesity and metabolic syndrome are rare among athletes, even though dietary fructose intake is often high, underscoring the robust protective role of regular exercise.”
In the above quote, you can substitute any controversial food or nutrient in place of the word fructose, and the same principle would apply. A greater range of dietary flexibility is one of the luxuries of regular training. Sedentary individuals do not have the same level of safeguarding from the potentially adverse effects of a higher proportion of indulgence foods. And just in case it wasn’t made clear enough, 10-20% indicates the maximum, not minimum discretionary allotment. If someone strives to consume 0% of calories from any food that’s been processed or refined from its original state, then that’s perfectly fine – as long as this is the person’s genuine preference, and not a painful battle of will. I’d also like to make it clear that there is still plenty of grey area in the study of dietary effects on health. As such, the nature and extent of the miscellaneous or rule-free food allotment is a delicate judgment call. In this case, it’s wise to keep scientific research at the head of the judging panel, but don’t ignore personal experience & individual feedback.
Final Note: Linear Versus Nonlinear Distribution
A legitimate question is, what’s the best way to distribute discretionary calories? Should they be confined to a daily limit, or can it be a weekly limit? The best answer is to let personal preference decide. If we use a 2000 kcal diet as an example, a flat/linear approach would mean that 200-400 kcal per day can come from whatever you want, while meeting essential needs otherwise in the diet. Weekly, this translates to 1400-2800 kcal, depending on the factors I previously discussed. One nonlinear option would be to break the weekly allotment in half, where 2 days per week you indulge in 700-1400 kcal of whatever you want, keeping the remaining 5 days relatively Spartan. Again, there is no universally superior method of distributing the discretionary allotment. The same principle applies to the choice of foods to fulfill it. Honoring personal preference is one of the most powerful yet underrated tactics for achieving optimal health and body composition. And that’s the nitty-gritty as I see it.
07-27-2013, 10:42 PM
Solution - Great article
I ended up splurging after a 14 hour work day, today. I got a pint of cookie caramel crunch gelato. Fan-freaking-tastic. Chased it down with a cap of AP... hopefully in the AM I will not be a bubble
07-28-2013, 04:33 AM
Another victory for me and new found moderation last night. 2 small pieces of carvel ice cream cake after dinner and done.
Honestly, before I took @Thesolution s advice and chilled out on being so restrictive with food choices and assigning artificial guilt to "junk food" I would just binge on crap and then eat depressingly clean for as long as I could and repeat the cycle. This is much more enjoyable and not pathological.
Also my decision to start competing in powerlifting instead of continuing to bodybuild made a difference for me mentally.
Formutech Nutrition Rep----------------Check out my CONQU3R log!:
07-28-2013, 05:57 AM
07-28-2013, 04:39 PM
Just killed a stack of red velvet pancakes and a stack of cinnamon pancakes at Ihop, life never been better.
“Ideas are far more powerful than guns. We don't let our enemies have guns. Why should we let them have ideas?" - General Secretary of The Union of Soviet Socialist Republics, Joseph Stalin.
07-28-2013, 04:45 PM
07-28-2013, 06:33 PM
Cellucor PB Marshmallow Oatmeal Raisin Muffins
TSP of Baking Powder
30g Cellucor PB Marshmallow Whey
1 Tbsp Greek Yogurt
1 TBSP Regular Yogurt
2 Egg Whites
½ cup Oatmeal (I used MyOatmeal Oatmeal Raisin Flavored)
10g Complete Pancake Mix
Simply Crack your Egg Whites and add into a magic bullet, toss in your yogurts, and then add in your dry and let it rip for about 2-3 minutes until you get a smooth consistency in your blender/magic bullet
Pre-heat Oven to 350 degreese and spray a muffin sheet/pan with cooking spray so they do not stick for your final outcome. Slowly pour the mixture about half way up the muffin pan to allow to rise and cook.
Cook for 16-20 minutes until a toothpick will come out clean, and these are done. Transfer to a cooling rack and allow to sit for 10 minutes until cool and then eat or store in the fridge (if cooked in bulk) and you can take them as a portable snack)
For Entire Batch:
Calories ~ 430
Protein ~ 45g
Carbs ~ 54g
Fat ~ 4g
07-28-2013, 06:33 PM
07-28-2013, 08:14 PM
07-28-2013, 08:47 PM
Cheat Meals = Feels so good, debating on what i should get later this week. I am off friday, think i will save legs and cook something up myself. Maybe Kabobs or Ribs? dunno yet.
07-28-2013, 08:49 PM
All that talk about Ice cream has got me on a search for the B&J Milk and cookies ice cream for Friday's cheat
07-28-2013, 08:52 PM
Brownie Chew Gooder --> if in brownie mood
Coffee Heath Bar Crunch --> I may pick this one up this week
Cinnamon Buns is a keeper
Dublin Mudslide is a very unique chocolate liquor base. Very good.
Use the locator on their website
07-28-2013, 08:56 PM
I'll definitely look into those. I almost grabbed cinnamon buns today. Also, one on the website that looked good was Late night snack? Chocolate covered potato chip clusters in it or something? I'm a sucker for sweet and salty.. Have you had it?
07-28-2013, 09:02 PM
07-28-2013, 11:44 PM
07-29-2013, 07:59 AM
07-30-2013, 09:57 AM
Cellucor Cinnamon Swirl Crepes
1 Cup Liquid Egg Whites (250g Egg Whites)
30g Cinnamon Swirl Cellucor Whey
Tsp Baking Powder
Dash of Cinnamon
** Could also add Psyllium Husk Powder **
Filling for Crepes:
Whatever you would desire, I used Peanut Butter (55g)
You could do Strawberries, Fresh Fruit, Jam, Whip Cream , Walden Farms syrups etc…
Using a Blender bullet or Blender you just mix the Egg Whites + Protein Powder + Baking Powder + Extra Cinnamon (if you want) let it rip for a few minutes until dissolved and mixed.
Using a larger skillet make sure you spread the mixture out and cook a very thin looking pancake, that is what crepes are for and they are used to be stuffed or filled with toppins of your desire. This should only take 1 minute each side to cook because of how thin the final product will be. Flip the crepe real quick after you allow the bottom to cook and allow other side to cook
**Cooking Tip ** You could also cover your skillet with a pan to help cook the top without flipping but you will need to flip to let the other side cook for a small amount of time
Once your crepes are cooked, you can fill and cover with whatever you desire!
For the Creeps:
Kcals ~ 250
Fat - 1g
Protein - 53g
Carbs - 9g
With Added Peanut Butter (55g):
Kcals ~ 605
Protein – 67g
Carbs – 19g
Fat – 29g
07-30-2013, 10:00 PM
07-31-2013, 05:45 AM
Thinking breakfast cheat this week....
Maybe some Graham Cracker Blueberry Pancakes ?
Some kind of Omelete
Hash browns of some sort
Looking for ideas.
07-31-2013, 08:02 AM
07-31-2013, 09:02 AM
Follow me on my log to life and lift: http://anabolicminds.com/forum/workout-logs/229476-mtinsideouts-log-life.html
07-31-2013, 02:16 PM
Olive garden endless pasta tomorrow after squats/bike intervals. Gonna be epic. I haven't had pasta in so long.
07-31-2013, 03:41 PM
07-31-2013, 04:29 PM
What is it??? ^^^^ Cant read
Olive garde, not a fan of darden resturants, most of the stuff is just reheated and not cooked (Just being honest here) Since i use to work for darden (not olive garden)
07-31-2013, 06:17 PM
07-31-2013, 06:38 PM
Went to a Denny's ( yes, first mistake) last month. The food and service were horrible. Went in when it was not busy and still waited nearly 30 min for a friggin salad. Just thrown together pieces of reheated strips and walnuts. Never again.
Squats do a booty good.
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