BF2S Forums Workout Programs & Diet

11 Bravo wrote:

right so adjusted the diet a bit.  eat about every 2 or 3 hours


fruit bowl (1 apple, 1 cup of strawberries, blueberries, blackberries, and raspberries)
1 chicken sandwich on whole grain bread with spinach and mustard
2 cups of brown rice, shredded chicken, and 2 cups or red kidney beans
1/4 cup of unsalted peanuts
1 cup of fat free yogurt
1 cup of baby carrots
2 scoops of protein powder with water


seems to work pretty good for me.  mostly organic stuff.  lots of superfoods.

ebug9 wrote:

I need some shorts for cycling as all my current athletic ones are baggy and meant for soccer/basketball.

Any (non-chafing) brand recommendations?

Stimey wrote:

Jaekus wrote:

After reading this I can understand why I actually lost weight whilst drinking twice the weekend just gone, and how I can go to this Colombian party this Friday and be guilt free: The truth about alcohol, fat loss and muscle growth

I've always just treated alcohol as extra cals in my diet
hard to guestimate how much I'll end up drinking in a night though hahah

Influence of meal time on salivary circadian cortisol rhythms and weight loss in obese women.

Results: Using almost the exact same setup as the aforementioned study by Sensi & Capani (1987), it was found that splitting the daily calorie intake evenly into five meals consumed every other hour between 9 AM-8 PM, eating all calories in the morning (9-11 AM), or in the evening (6-8 PM) did not affect weight loss, metabolic rate or cortisol differently. The limitations here are once again a very short study duration for each phase (18 days). Quote for those worrying about cortisol and fasting:

"At the end of the stages studied, we found no significant changes in the circadian rhythm of cortisol secretion regardless of the timing of diet ingestion, even after 22 h of fasting."

It might be worth noting that nitrogen loss, which is a rough marker for muscle loss, was not affected by eating time or meal frequency; there was no difference between the 5-meal phase or the 22-hour fasting phases with one AM/PM-meal.

Greater Weight Loss and Hormonal Changes After 6 Months Diet With Carbohydrates Eaten Mostly at Dinner.

In this latest and well-designed 6-month study on calorie distribution throughout the day, participants who ate most of their daily carb-intake at dinner (8 PM or later) lost more fat, experienced greater fullness throughout the diet, and saw more favorable hormonal changes than those who ate their carbs earlier in the day.

Group A received the carbs evenly split throughout the meals and snacks. Group B received the great majority of the total carb allotment (~170 g) at dinner. There are no details concerning the exact macronutrient amounts provided at each meal but the full-text paper contains the menus of each respective group. I would estimate that approximately 100-120 g carbs were consumed at dinner in group B.

Results: Both groups lost weight and saw improvements on several health markers, but group B lost more weight (-11 kg vs -9 kg), body fat (-7% vs -5%), stayed fuller and more satiety, and improved their hormonal profile more than group A

This study was solid, but for some reason there was no mention of how body fat percentage was measured. Similarly, calorie intake was not set individually and according to energy needs. However, given that everyone had the same job (police officer), it's fair to assume that physical activity did not vary much on an individual basis. Furthermore, sample size was very large (78 participants), which makes it unlikely that the results were confounded by these factors.

Last edited by Jaekus (2011-07-12 07:56:38)

Jaekus wrote:

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