Hi everyone, I'm new to this forum. Here is my first post: !!FRUIT!!

**DJSTARER** · 10-19-2005, 12:53 AM

Ah yes. Fruit: Refreshing, very nutrient dense, VERY tasty, portable and easy to find.

When I look at bulking or cutting diets in this forum, I see tons of oats, eggs, tuna, brown rice, veggies, sweet potatoes, WW bread, chicken, steak and nut products. Where is all the fruit?

Yes, fruit is made of sugar... but so are the oats! Don't get me wrong, I love oats, and they are far more calorie dense than most fruit... but the benefits of 2 or 3 pieced of fruit in comparison to a 300 kcal helping of brown rice are more than significant.

The fruit facts: Here is a list of fruits and how they can be utilized in your diet.

BREAKFAST: Any fruit is great with breakfast. A sweet source of carbs that will energize you for the day or workout.

PRE WORKOUT. The slow burn of the Apples is great for powering those long lifting sessions. For shorter more intense sessions, a simpler (carb wise) fruit should be used. Bananas, Oranges and Grapes (if you eat enough of those buggers) are excellent simple carb sources.

POST WORKOUT: Ohhh baby. If you aren’t a dextrose or oats dude (and even if you are) try a couple extra ripe bananas in a milk and whey shake to pump that protein into those starving muscles.

THE SNACKING FRUITS: Apples and berries are the way to go. These are the more fibrous and slow digesting of the fruits. They will keep you satisfied for some time to come (very nice for cutting).

THE LATE NIGHT/BEFORE BED FRUIT: Any fruit is moderation is good really. I would tend to stick with those listed under the SNACKING fruits if you decide you would like to make it a hearty portion.

~Some of the more frequented Fruit's nutritional data~

!All are based on 100 gram servings!

Apples: 52 Kcal, 14 grams Carbs with 2 grams of fiber. A great source of fiber and vitamin C

Oranges: 49 Kcal, 13 grams of Carbs with 2 grams of fiber. It is also a good source of fiber and vitamin C.

Bananas: 89 Kcal, 23 grams of Carbs and 3 grams of fiber. It is also a good source of fiber, vitamin C, potassium and manganese, and a very good source of vitamin B6.

Blueberries: 57 Kcal, 14 grams of Carbs and 2 grams of fiber. It is a good source of fiber, vitamin C, vitamin K and manganese.

Strawberries (my favorite): 32 kcal, 8 grams of Carbs and 2 grams of fiber. It is a good source of fiber, vitamin C and manganese.

Cherries: 73 Kcal, 16 grams of Carbs and 2 grams of fiber. A great source of fiber and vitamin C

These are only a few of the many fruits available to us! Go wild and try some new ones like kiwi and honeydew. They are all awesomely good tasting and good for you.

DarkFalcon · 10-19-2005, 05:08 AM

lol..You must work in the fruit industry.

Good point though most BB diets are serverly lacking in the fruit and veggies. :eat:

GameDayDog · 10-19-2005, 05:31 AM

Yeah, he's ryght.. I need to eat more oranges and bananas as well...

I used to eat raisins a lot... even mixed them in my oats & in my natty peanut butter.. but I heard they were high in sugar...

Good fyrst post... except for the one's in the Introductions thread.. All fyrst posts should be so informative...

What's your opinion about raisins?? ... They used to be grapes!!!

Peace..~G

Steve_W · 10-19-2005, 07:20 AM

Quote:

Originally Posted by GameDayDog

Yeah, he's ryght.. I need to eat more oranges and bananas as well...

I used to eat raisins a lot... even mixed them in my oats & in my natty peanut butter.. but I heard they were high in sugar...

Good fyrst post... except for the one's in the Introductions thread.. All fyrst posts should be so informative...

What's your opinion about raisins?? ... They used to be grapes!!!

Peace..~G

Depends. They are good for adding in cals easily however if you need something filling (reduced cal diet, massive appetite) they lack the water and fibre of fresh fruit so it really depends on your situation. There's nothing wrong with them per se, but it really depends. At the end of the day, cals in vs cals out. I know it's not quite as simple as that, but generally you cannot defy thermodynamic balance.

**Sixpack** · 10-19-2005, 12:55 PM

No fruit is bad for you at all, I am not a big believer in eliminating fruit on a cut if you are trying to cut. SOme do this. If you are anal about it stick to fruits higher in fiber such as pear,apples, berries etc and avoid the citrus fruit that are higher in sugar. To be honest it won't make that big of a difference but don't neglect fruit

**NNTB** · 10-19-2005, 02:59 PM

Good post:nosthumbs

Nice to see someone else from PA here, welcome to the site bro :bier:

**dbflgirl** · 10-19-2005, 03:31 PM

Quote:

Originally Posted by GameDayDog

I used to eat raisins a lot... even mixed them in my oats & in my natty peanut butter.. but I heard they were high in sugar...

Yep. Raisins are essentially concentrated (and processed) grapes. So for an equal serving size, they have roughly 4 times the sugar of grapes.

The grapes are a better choice.

OT Note: The 3 most heavily sprayed crops are apples, grapes and peanuts. If you only buy organic on a few things, these are the ones to go for (and milk!).

**DJSTARER** · 10-20-2005, 01:34 AM

yeh... raisins are high in sugar, but it is sucrose. Still sugar, but far better than a fructose molecule. I utilize raisins on a bulk whenever I go to a place where being discrete is essential. Golfing for instance. I do not do trail mix, for I am a believer in Benardi's C+p and F+P theories. I can handle complex carbs and SOME fat on occasion, but sucrose and fat, to me, is a NO NO.

On a cut, stick with apples. They are not calories dense, and contain a LOAD of anti-oxidents. + fiber

GameDayDog · 10-20-2005, 02:16 AM

Hmmm.. you guys rock.. I'll try to pick up some oranges later.. maybe some bananas as well...

Peace..~G
Try typing bananas.. without hearing that stupid song in your head...

builtbeast · 10-20-2005, 03:45 AM

This is a good post. :nosthumbs

Fruit is good for general health as well as bodybuilding, one of the benefits is its antioxidant properties. I have some fruit a day; bananas, grapefruit and blueberries are my favorite. :eat:

**jkeithc82** · 10-20-2005, 03:51 AM

Quote:

Originally Posted by builtbeast

blueberries are my favorite. :eat:

Blueberries rule!

BladeRun · 10-20-2005, 05:07 AM

I've read quite abit regarding the sugars in fruits and the insulin spike that tends to accompany that. Anyone care to comment on this?

I don't eat much fruit due to the sugar content, is this assumption wrong?

**DJSTARER** · 10-20-2005, 04:13 PM

yeh... this is a fear that many have. First off: insulin is not evil. It is extremely anabolic, and whith activity, will likely not keep your fat burners "Off" for too long of a period.
Fruit, due to its fat (in some cases) and fiber (in almost all), is not digested very quickly. Even bananas and grapes (which are considered to be the fruits with higher concentrations of fructose) are not going to cause any problems with insulin.

Like carrots, grapes ARE high on the GI, but, of course we know that the GI is based on a 50g dose of carbs. Good luck getting 50g of carbs in you from grapes or carrots. These fruits (and veggies) are so low in kcals, there is nor worry.

**DJSTARER** · 11-29-2005, 02:02 AM

does bumping work here?

So it does.

Oh, I'm not new here anymore. New Avitar though...

Don't Forget your multi

**davtown** · 11-29-2005, 02:09 AM

I'm gonna go eat a pear now (and my multi

). Thanks for the inspiration!

**Sixpack** · 11-29-2005, 02:54 AM

No probs with it I am type 2 diabetic and have about 3 pieces per day, banana, grapefruit,apple, blueberries etc . Eat your fruit don't be anal and enjoy heart healthy foods. Cutting or bulking include them in your diet

**antihero** · 11-29-2005, 03:00 AM

Quote:

Originally Posted by GameDayDog

Hmmm.. you guys rock.. I'll try to pick up some oranges later.. maybe some bananas as well...

Peace..~G
Try typing bananas.. without hearing that stupid song in your head...

i didnt even think of that damn song until you brought it up, now its stuck in my head.....bastard.....lol

10-19-2005, 12:53 AM	#1
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,166 Recipes: 0 Rep Power: 118	Hi everyone, I'm new to this forum. Here is my first post: !!FRUIT!! Ah yes. Fruit: Refreshing, very nutrient dense, VERY tasty, portable and easy to find. When I look at bulking or cutting diets in this forum, I see tons of oats, eggs, tuna, brown rice, veggies, sweet potatoes, WW bread, chicken, steak and nut products. Where is all the fruit? Yes, fruit is made of sugar... but so are the oats! Don't get me wrong, I love oats, and they are far more calorie dense than most fruit... but the benefits of 2 or 3 pieced of fruit in comparison to a 300 kcal helping of brown rice are more than significant. The fruit facts: Here is a list of fruits and how they can be utilized in your diet. BREAKFAST: Any fruit is great with breakfast. A sweet source of carbs that will energize you for the day or workout. PRE WORKOUT. The slow burn of the Apples is great for powering those long lifting sessions. For shorter more intense sessions, a simpler (carb wise) fruit should be used. Bananas, Oranges and Grapes (if you eat enough of those buggers) are excellent simple carb sources. POST WORKOUT: Ohhh baby. If you aren’t a dextrose or oats dude (and even if you are) try a couple extra ripe bananas in a milk and whey shake to pump that protein into those starving muscles. THE SNACKING FRUITS: Apples and berries are the way to go. These are the more fibrous and slow digesting of the fruits. They will keep you satisfied for some time to come (very nice for cutting). THE LATE NIGHT/BEFORE BED FRUIT: Any fruit is moderation is good really. I would tend to stick with those listed under the SNACKING fruits if you decide you would like to make it a hearty portion. ~Some of the more frequented Fruit's nutritional data~ !All are based on 100 gram servings! Apples: 52 Kcal, 14 grams Carbs with 2 grams of fiber. A great source of fiber and vitamin C Oranges: 49 Kcal, 13 grams of Carbs with 2 grams of fiber. It is also a good source of fiber and vitamin C. Bananas: 89 Kcal, 23 grams of Carbs and 3 grams of fiber. It is also a good source of fiber, vitamin C, potassium and manganese, and a very good source of vitamin B6. Blueberries: 57 Kcal, 14 grams of Carbs and 2 grams of fiber. It is a good source of fiber, vitamin C, vitamin K and manganese. Strawberries (my favorite): 32 kcal, 8 grams of Carbs and 2 grams of fiber. It is a good source of fiber, vitamin C and manganese. Cherries: 73 Kcal, 16 grams of Carbs and 2 grams of fiber. A great source of fiber and vitamin C These are only a few of the many fruits available to us! Go wild and try some new ones like kiwi and honeydew. They are all awesomely good tasting and good for you. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

10-19-2005, 05:31 AM	#3
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Yeah, he's ryght.. I need to eat more oranges and bananas as well... I used to eat raisins a lot... even mixed them in my oats & in my natty peanut butter.. but I heard they were high in sugar... Good fyrst post... except for the one's in the Introductions thread.. All fyrst posts should be so informative... What's your opinion about raisins?? ... They used to be grapes!!! Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

10-19-2005, 12:55 PM	#5
Sixpack Optimum Sponsored athlete Join Date: May 2005 Location: Arizona Posts: 867 Recipes: 0 Rep Power: 15	No fruit is bad for you at all, I am not a big believer in eliminating fruit on a cut if you are trying to cut. SOme do this. If you are anal about it stick to fruits higher in fiber such as pear,apples, berries etc and avoid the citrus fruit that are higher in sugar. To be honest it won't make that big of a difference but don't neglect fruit __________________ ["Tough Times Don't Last But Tough People Do" My Pops RIP http://www.optimumnutrition.com/ "Fueling your desire for success" www.rippedacadamy.com Mod-massmonsterz.com ISSA certified

10-19-2005, 02:59 PM	#6
NNTB rEVOLutionary Join Date: May 2005 Location: FL Posts: 2,447 Recipes: 0 Rep Power: 163	Good post:nosthumbs Nice to see someone else from PA here, welcome to the site bro :bier: __________________ "This country, with its institutions, belongs to the people who inhabit it. Whenever they shall grow weary of the existing government, they can exercise their constitutional right of amending it, or exercise their revolutionary right to overthrow it." Abraham Lincoln

10-20-2005, 01:34 AM	#8
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,166 Recipes: 0 Rep Power: 118	yeh... raisins are high in sugar, but it is sucrose. Still sugar, but far better than a fructose molecule. I utilize raisins on a bulk whenever I go to a place where being discrete is essential. Golfing for instance. I do not do trail mix, for I am a believer in Benardi's C+p and F+P theories. I can handle complex carbs and SOME fat on occasion, but sucrose and fat, to me, is a NO NO. On a cut, stick with apples. They are not calories dense, and contain a LOAD of anti-oxidents. + fiber __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

10-19-2005, 05:08 AM	#2
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	lol..You must work in the fruit industry. Good point though most BB diets are serverly lacking in the fruit and veggies. :eat:

10-20-2005, 02:16 AM	#9
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Hmmm.. you guys rock.. I'll try to pick up some oranges later.. maybe some bananas as well... Peace..~G Try typing bananas.. without hearing that stupid song in your head... __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

10-20-2005, 03:45 AM	#10
builtbeast Großer Moderator Join Date: May 2005 Location: In a very red state Posts: 1,430 Recipes: 0 Rep Power: 94	This is a good post. :nosthumbs Fruit is good for general health as well as bodybuilding, one of the benefits is its antioxidant properties. I have some fruit a day; bananas, grapefruit and blueberries are my favorite. :eat:

10-20-2005, 05:07 AM	#12
BladeRun New Member Join Date: Oct 2005 Posts: 8 Recipes: 0 Rep Power: 0	I've read quite abit regarding the sugars in fruits and the insulin spike that tends to accompany that. Anyone care to comment on this? I don't eat much fruit due to the sugar content, is this assumption wrong?

10-20-2005, 04:13 PM	#13
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,166 Recipes: 0 Rep Power: 118	yeh... this is a fear that many have. First off: insulin is not evil. It is extremely anabolic, and whith activity, will likely not keep your fat burners "Off" for too long of a period. Fruit, due to its fat (in some cases) and fiber (in almost all), is not digested very quickly. Even bananas and grapes (which are considered to be the fruits with higher concentrations of fructose) are not going to cause any problems with insulin. Like carrots, grapes ARE high on the GI, but, of course we know that the GI is based on a 50g dose of carbs. Good luck getting 50g of carbs in you from grapes or carrots. These fruits (and veggies) are so low in kcals, there is nor worry. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-29-2005, 02:02 AM	#14
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,166 Recipes: 0 Rep Power: 118	does bumping work here? So it does. Oh, I'm not new here anymore. New Avitar though... Don't Forget your multi __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-29-2005, 02:09 AM	#15
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	I'm gonna go eat a pear now (and my multi ). Thanks for the inspiration! __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

11-29-2005, 02:54 AM	#16
Sixpack Optimum Sponsored athlete Join Date: May 2005 Location: Arizona Posts: 867 Recipes: 0 Rep Power: 15	No probs with it I am type 2 diabetic and have about 3 pieces per day, banana, grapefruit,apple, blueberries etc . Eat your fruit don't be anal and enjoy heart healthy foods. Cutting or bulking include them in your diet __________________ ["Tough Times Don't Last But Tough People Do" My Pops RIP http://www.optimumnutrition.com/ "Fueling your desire for success" www.rippedacadamy.com Mod-massmonsterz.com ISSA certified