Antihero's Daily diet/supp line-up

Joined
Jul 2, 2007
Messages
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ive finally decided that its time for me to get consistent on what im eating day in and day out....ive been eating 3 square meals a day, and including some shakes here and there, but im going to try and make things a little bit better....in this document are my plans for what ill be eating and taking.

ALL COMMENTS,QUESTIONS, AND ADVICE ARE WELCOME AND APPRECIATED.
 
looks good anti, if you were willing, and dedicated as fuck, I'd be willing to take you under my wing ;)
 
PWO - suggestion would be to add some more carbs (that small box of rasins wont cut it) to get the protein and nutritents to your muscles FAST.

Maltodex or dex will do well /combined with your shake.

**also, glutamine with your PWO & pre-bedtime shake(meal)**

It's good to see that you have "meat" in the mix. Gotta get natural fat intake and a solid source of B-12.

-Ak
 
buffness said:
looks good anti, if you were willing, and dedicated as fuck, I'd be willing to take you under my wing ;)

im as dedicated as they come....and im willing....what you got in mind?
 
my responses are in CAPS....

Akira said:
PWO - suggestion would be to add some more carbs (that small box of rasins wont cut it) to get the protein and nutritents to your muscles FAST.

Maltodex or dex will do well /combined with your shake.

I WILL BE ADDING IN ONE SCOOP OF A 50/50 MALTO/DEX MIX TO THE POST WORKOUT SHAKE....I WAS TYPING THIS UP JUST BEFORE I HAD TO LEAVE FOR SCHOOL SO I WAS IN A HURRY...

**also, glutamine with your PWO & pre-bedtime shake(meal)**

IVE HEARD SO MANY THINGS FROM SO MANY PEOPLE ABOUT GLUTAMINE, THAT I FIGURED IT JUST WASNT WORTH RISKING THE CASH THAT I DONT HAVE MUCH OF.

It's good to see that you have "meat" in the mix. Gotta get natural fat intake and a solid source of B-12.

NATURAL FAT INTAKE, SUCH AS? AND WHATS UP WITH THE B-12?

-Ak
 
well, I have a few things I've been working on. Someone young with a lot of potential is perfect to try it on. You will grow, I have no doubt that ;)
 
buffness said:
well, I have a few things I've been working on. Someone young with a lot of potential is perfect to try it on. You will grow, I have no doubt that ;)

explain.....im 110% interested....
 
I'm thinking you probably don't need the 15g of creatine mono in there if you're taking the CEE - and the CEE you probably only need to take post workout. That is based on the experiences of others that I have read, and my own personal experience with it - I was taking both CEE and mono pre and post workout for a long time, and in the past 2 months I stopped the mono, and started only taking the CEE post workout - I'm still beating the log book on just about everything on every workout. Just my input...
 
PTAaron said:
I'm thinking you probably don't need the 15g of creatine mono in there if you're taking the CEE - and the CEE you probably only need to take post workout. That is based on the experiences of others that I have read, and my own personal experience with it - I was taking both CEE and mono pre and post workout for a long time, and in the past 2 months I stopped the mono, and started only taking the CEE post workout - I'm still beating the log book on just about everything on every workout. Just my input...

the only reason i have it thrown in there is just cause ive got a kilo of mono here, and its use it or throw it away...
 
B12 = energy (and is found in eggs as well - besides meat) Don't pay too close attention to the mentioning of Red meat as being "all evil" in this post below ;)

Here is a snipit from an article I post around the NET:

Certain foods and nutrients can modulate the complex cellular metabolism that sustains chronic inflammation. They will not relieve pain quickly in the way that conventional medications do but generally have to be used over a period of weeks and months before they take effect. But they will affect the underlying physiological mechanisms of inflammation and degeneration, which the NSAIDs do not.

Red meat can aggravate or cause chronic back pain. Uric acid contained in red meat can cause joint inflammation. Furthermore, the body uses the arachidonic acid in animal fat to manufacture series-2 Prostaglandins, hormone-like substances which worsen inflammation. Vegetables such as potatoes, soy beans and other legumes, and cold-water fish should replace animal meat as the main source of protein.
Nuts and seeds are another excellent source of protein, and provide other significant health benefits. Nut and seed oils, as well as fish oil, contain essential fatty acids which the body converts to series-1 or series-3 Prostaglandins. These Prostaglandins derived from vegetable sources act as anti-inflammatory agents. Almonds, walnuts and peanuts are particularly beneficial, due to their high magnesium content. Magnesium is not only a constituent of bone and cartilage, but also maintains muscle tone. Chronic back pain is often a symptom of poor abdominal muscle tone.

The diet should include a wide variety of raw vegetables and fruits, and wholegrain cereals to provide the nutrients needed for the maintenance of bones, nerves and muscles, all of which contribute to a strong and supple back. Eat oatmeal, porridge or a Swiss muesli made with soaked oats every morning. These foods are excellent sources of silica, which is particularly important for building strong bones, and B vitamins, which support muscle and nerve health.

Nutritional Supplements

Calcium and magnesium are vital for the muscles and bones, and help alleviate muscle spasms if they exist. Silica is also highly recommended to improve bone structure. Bioflavonoids and vitamins C and E are essential for maintaining connective tissue, and are useful for alleviating disk injuries. Vitamin C also helps if calcium absorption is poor due to inadequate stomach acid. Evening primrose oil is an excellent, mild anti-inflammatory and is useful whether the source of the pain is sciatica or muscle spasms.

Recommended Daily Dosages

Most Important

Calcium - 1,000 mg
Magnesium - 500 mg​

Vitamin E, with mixed tocopherols, 400-800 IU

The antioxidants and the antioxidant precursors and cofactors: Whenever there is an inflammatory reaction in the body, toxic substances called free radicals are released. These free radicals can cause further damage to tissue, which again increases the inflammation in a kind of vicious circle. Enhancing the antioxidant reaction in the body can help relieve symptoms caused by inflammation.​

Vitamin C:
This is an essential antioxidant, which can support healing of musculoskeletal injuries and relieve chronic pain.

Recommended dosage: up to 2000-3000 milligrams per day.

Bioflavonoids such as quercetin and catechin:
Used with vitamin C. They have an antioxidant effect and also diminish capillary permeability, which can directly reduce joint inflammation and swelling.​

Vitamin E:
This has both an anti-inflammatory and an immune regulating effect.

Recommended dosage: up to 800 International Units per day​
.

Zinc, copper, and manganese:
These are cofactors for the activity of superoxide dismutase (SOD), the body's premier naturally produced anti-inflammatory enzyme. SOD acts as a relatively weak anti-inflammatory. Augmenting the body's own SOD with manganese, zinc, and copper, provides a stronger antioxidant effect.

Recommended dosage:
copper - 2 milligrams twice daily.
zinc - 30 milligrams twice daily.
manganese - 50 milligrams twice daily.

Zinc and manganese also function directly as antioxidants. Excess zinc can create copper deficiency and depress immune function, so it's important not to consume more than 90 milligrams per day.
N-acetyl-cysteine and selenium- N-acetyl-cysteine is an amino acid and selenium is a mineral that together function as precursors for glutathione peroxidase, another of the body's own natural antioxidants. Recommended dosage: N-acetyl-cysteine, 600-milligram capsule. three times daily;
selenium, 200-microgram tablet twice daily.​

Carotenoids:

These make up an important family of antioxidants from which the body can also synthesize vitamin A. Vitamin A is an important immune-enhancing nutrient. It is also essential for tissue repair.

Recommended dosage: 25,000 International Units daily​
.

Vitamin A:
This vitamin assists with cellular repair and regeneration.

Recommended dosage: 10,000 International Units daily.​

Essential fatty acids, including EPA (eicosapentaenoic acid), GLA (gamma-linolenic acid), and linolenic acid:

These have been shown to help in treating arthritis, and particularly rheumatoid arthritis. These oils work together through different pathways to reduce inflammatory Prostaglandins. Linolenic acid is found in flaxseed oil and in cold-water fish such as tuna, salmon, herring, trout, mackerel, sardines, and cod liver. GLA is found in vegetable sources, including primrose oil, borage oil, and black currant seed oil.

Borage oil is a good source of GLA, or gamma-linolenic acid. It has been shown to improve symptoms of rheumatoid arthritis as well as other types of musculoskeletal pain.

Recommended dosage: six 240-milligram capsules of GLA per day. It may be necessary to build up the dosage gradually to establish tolerance.​

Fish oil:
This is a source of EPA, or eicosapentaenoic acid, an omega-3 oil, which has similar effects to those of GLA through a related but different metabolic pathway.

Recommended dosage: two to three 1000- or 1700- milligram capsules three times daily.

Flaxseed oil in the same amounts provides a vegetarian alternative.

Other nutrients are able to relieve pain and slow degenerative processes through different means.​

Vitamin B6:
This vitamin has been shown to reduce neurological pain and may help with pain caused by pinched nerves, such as carpal tunnel syndrome. It may also help with arthritic symptoms.

Recommended dosage: 50-200 milligrams daily.

Warning: Higher doses of vitamin B6 may cause toxic neurological side effects, especially when it is taken alone without complementary B vitamins and magnesium.

Bromelain:
Bromelain is an anti-inflammatory enzyme derived from the pineapple plant. It has been shown to reduce joint swelling and impairment of mobility.

Recommended dosage: 500-1500 milligrams, two or three times daily.​

Glucosamine Sulfate:
This is naturally present in joint cartilage and has been proposed as a therapy for arthritis and possibly disk problems.

Recommended Dosage: 500 - 1000 milligrams two or three times daily​
 

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