The Brotherhood

Instead of copying and pasting my original post I am going to link the thread I made on the bb.com forums because it has some valuable insight added by nutrition expert Alan Aragon.

I hope people won't keep blind locking themselves into eating brown rice and broccoli day in and day out after reading this.

Relevance of GI to Body Composition - An Objective Discussion - Bodybuilding.com Forums

skelooth

It was always my understanding that lower GI had more to do with more level and sustained energy levels than anything else.

__________________

EzyRyder

I'm not reading that whole thing, but your saying I might as well eat white rice?

DJSTARER

uh, GI is heavily overated. without reading the article, I can say that the amounts used in the tests for GI are too large (50g), carbs are almost never eaten alone, and your body doesn't seen numbers... only a giant mass of gunk that it needs to digest.

white rice and fish oil is WAY slower than brown rice. If you are smart and mixing your fats and carbs, GI becomes, as the title of the post says, irrelivant.

__________________
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

The Brotherhood

If you want to /would like to yes, by all means.

I still advocate consuming a bulk of your nutrition from unprocessed or as minimally processed sources as possible. This would be 55-60% of your daily nutrition. This will ensure that your body gets most of the phytochemicals and micronutrition that it requires (which is lost in processed foods).

Not only white rice, you can fit a big mac into your macros a couple of times a week if thats what you like.

There are some studies to support this, and some that don't. This issue is still in limbo, but since bodybuilders are athletes, I still advocate a bulk of the nutrition from unprocessed complex carbs.

DJohnson

If you don't mind the processed fats depressing your thyroid, not to mention it's full of nutrients easily converted into fat, unlike protein and quality carbs.

There's always something.

__________________
Age: 21 Height: 5'10.5"
Mar, 2001: 135lbs @ ~14%
Nov, 2004: 245lbs @ ~40%
Feb, 2006: 188lbs @ 20.1% - Hydrostatic Tested
Dec, 2006: 168lbs @ 5.5% - 7 Point Caliper Tested
BULKING FOR A LONG TIME NOW
Long Term Goal: Over 200lbs @ 8%

EzyRyder

I mean, isn't this where all the "Eat whole wheats" thing came along? And if its irelevant, I might aswell stop buying brown rice, whole wheat bread, etc. and get me some white bread... See whatI'm trying to say?

DJSTARER

well... if u ask me....

__________________
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

boyscouT

^^^^^^^^^^^^^^^^

i <3 white rice






btw all white is not equal

white bread is absolute shit

white rice is fine

Vario

Just avoid sugars and really processed foods.

__________________
165-181 Class
Current - (Season Goal)
Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

DJSTARER

it's this anal mentality everyone has.... it makes no difference. Like said above, white bread is pretty crappy, but if ur eating it with PB or something, it STILL isn't even that big a deal.

Plus, everyone should read up on macronutrient timing. Faster carbs are optimal at certain times of the day.

__________________
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

DJohnson

To maintain single digit bodyfat year round you have to be anal though.

__________________
Age: 21 Height: 5'10.5"
Mar, 2001: 135lbs @ ~14%
Nov, 2004: 245lbs @ ~40%
Feb, 2006: 188lbs @ 20.1% - Hydrostatic Tested
Dec, 2006: 168lbs @ 5.5% - 7 Point Caliper Tested
BULKING FOR A LONG TIME NOW
Long Term Goal: Over 200lbs @ 8%

DJSTARER

you are correct. for most, that is true

__________________
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

powerman2000

Control your insulin and watch your calories. And eat nutrient dense whole foods.

/thread

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

skelooth

^ Or in other words:

GI is irrelevant as long as you are controlling your insulin, making GI relevant.

__________________

DJSTARER

no, GI is an scale based on the arbitrary consumption of 50g of carbohydrates from varying sources.

a) we never eat carbs alone
b) many times, 50g is not eaten
c) how old a food is or how it is cooked will significantly change something's GI.

GI does not = insulin control.

__________________
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

thefreak350

The insulin index is useful. Also, unprocessed foods have more nutrient density when compared to it's processed counterparts. Stating that just because you can blunt white rice, white bread, whatever with fat and that makes it ok is not the only aspect that should be considered. The key is to control insulin; by keeping insulin low you increase your sensitivity to it so pwo you can maximize the power of the most anabolic hormone in the body. When you are constantly exposed to insulin your cells become more resistant to it and it takes more insulin to manage glucose levels.

__________________
For true growth to occur, constructive activities must occur at a faster rate than destructive ones.

DJSTARER