performance nutrition chapter of the 'mighty no one' system

[bigmc]

be nice you assholes. Euterpe took a lot own time to post this for your benefit.

and aj use your head for something other than a hat rack- that's a sample diet based on 1000 cals. increase cals as you see fit due to your activity level. Jesus Christ like are you that simple you couldn't figure that out?

anyway. as I have said before I have def notified now that I'm doing more work that even though I still agree w TA that a calorie is a calorie when it comes to bulk weight loss, I hsve noticed. for performance some food just burn better. provide an almost 'cleaner' energy. that's prolly your best way I can put it.

if you don't like it great. carry on being fat and lazy.

that's all very well and good

but how many fucking almonds should we eat a day 

[BigCyp]

This X 2

I got 15 on my desk right now and need answers

[no one]

lol fuck hahaha be safe and eat 12.5.

[BigCyp]

How should I cut the .5, lengthways or sideways?

[O.Z.]

thanks brah

but il stick to my t with the pic of your mom splattered in my come

holly shit another mom joke. How old you are princess?
I remember you now, 'total domination' fella  
I wish you all the best though in your effort of finding those 'lines'

[Hulkotron]

"Jason Blaha" practises intermittent fasting so I am skeptical of its ability to make me not LLS.

[no one]

that anti grain myth again    so much disinformation..

it's no myth.

I am very in tune w how my body reacts to the foods I put in it now. before I'd just eat. never conserved how I felt. but now what I eat is what I need for my energy. doing a shit ton of demanding cardio now finds me battling the hypoglycaemia I used to have as a kid. so I started to pay closer attention to the foods I ate.

grains cause me to be bloaty lazy unmotivated and slow. when my diet is free of grains I have a very tangible upswing in my energy levels.

if your a guy who doesn't have the demands for energy that others have then keep eating grains. but don't try to tell me or others who do feel adversely effected by their onsumption. it's a 'myth'. it's a myth to you cause you don't feel affected by them. for others it's a very real and crippling concern.

it's just a goddamn shame everything that tastes great that I like to eat is grain based. pizza. burgers.  I love fresh breads. but. if I want to perform. optimally I gotta find better fuel sources. I'm lucky enough I can choose. others aren't so lucky.

[bigmc]

holly shit another mom joke. How old you are princess?
I remember you now, 'total domination' fella  
I wish you all the best though in your effort of finding those 'lines'

suit you better to stop your mom snorting lines off my cock

bitch is nasty when she is on that shit brah

[O.Z.]

suit you better to stop your mom snorting lines off my cock

bitch is nasty when she is on that shit brah

Total domination
Lol what a clown.
Appology to Euterpe for highjacking the thread in my name and in the name of UK gossip girls team.

[bigmc]

Total domination
Lol what a clown.
Appology to Euterpe for highjacking the thread in my name and in the name of UK gossip girls team.

calm down twinkles

it aint that serious

you should apologise for your moms behaviour 

[O.Z.]

that's for 100g (cooked) of 85% ground beef. 2 servings/day is applied to the chart of 'meats' as a whole.

thanks. why do you think almonds have a better nutritional profile or more benefit than coconut oil if each are solely for fats?

I don't. I just think a few almonds daily should be added on top of tablespoon of coconut oil.

[Palpatine Q]

calm down twinkles

it aint that serious

you should apologise for your moms behaviour 

Don't you remember BigMC,   we went out on that double date......you fucked his sister and i fucked  Epic_asshead' s girlfriend? ?

ring a bell ?   

[ProudVirgin69]

thanks. why do you think almonds have a better nutritional profile or more benefit than coconut oil if each are solely for fats?

Doesn't have to be a choice between one or the other...coconut oil is a great source of saturated fats, and almonds are a great source of unsaturated fats.  Plus, almonds have many additional nutrients that provide benefits beyond their fat content

[kreator]

a calorie is not a calorie

[Simple Simon]

almonds are a good source of vitamin e, fiber, and protein. but almonds are not 'a great source of unsaturated fats'. they have absolutely no omega 3s and are very high omega 6.

not if you're trying to build dense, lean tissue, or to feel satiated in a deficit.

I can honestly say I have never thought to look into the nutritional value of an almond.

Fuck, what have I been doing with my time.

[ProudVirgin69]

almonds are a good source of vitamin e, fiber, and protein. but almonds are not 'a great source of unsaturated fats'. they have absolutely no omega 3s and are very high omega 6.

Well, not everything you eat needs to contain omega 3 fats, and almonds are associated with enough health benefits to warrant inclusion in one's diet.

What would you suggest as a better source of monounsaturated fats?

[O.Z.]

almonds are a good source of vitamin e, fiber, and protein. but almonds are not 'a great source of unsaturated fats'. they have absolutely no omega 3s and are very high omega 6.

not if you're trying to build dense, lean tissue, or to feel satiated in a deficit.

have to admit, I have never used coconut oil before. Mostly flaxseed oil.
We have this one in local shop, will give it a try today.

[kreator]

the problem might occur when u combine omega 3 sources with omega 6 sources in the same meal cause they are being converted by the same enzymes thus u may not reap the whole benefit of omega 3's, and of course when the ratio between those two becomes highly in favour of omega 6's which is a common problem - people consume too much vegetable oils, just reduce ur vegetable oil intake, eat some nuts here and there and increase ur omega 3's - krill oil is my prefferred choice

[O.Z.]

This is a summation of how to get all you need from whole foods with one ingredient; nothing processed or refined, no grains, gluten, dairy, legumes, starch, sugar, or vegetable oils. It focuses on nutritive values of foods, and discusses the importance of caloric restriction and intermitting fasting. It is about purging and detoxing from chemicals, and introducing a lifestyle of optimal nutrition, with considerable benefit to both physical and mental health. 

HOW YOU EAT:
When keto-adapted, your body will rely on and burn fat for fuel instead of glucose. Ketones have 20x greater energy output than glucose which means your body can sustain itself using your fat cells for a much longer time than if it is endlessly relying on glucose. Any literature that says there is no difference between keto and 'all calories are the same' diets are nonsense; keto diets are high fat, moderate protein and low carbohydrate, which burns fat while sparing muscle and keeps you feeling full. 

It is important to drink a lot of water while in ketosis as your body excretes ketones through your urine; you will urinate a lot more, and defecate a lot less. As you are drinking a ton of water you also need to make sure you are eating a lot more salt. Anything you might read about 'keto flu' is total nonsense, it is just symptoms of gluten withdrawal that most people experience as detoxification from the Standard American Diet.

Similar to the Galeniko-No One diet, carbohydrates must be allowed to replenish both glycogen and leptin stores, however, they are only necessary if you are exhausting your muscles. Cheat meals are meals, not days, and should be followed by as long a water fast as possible to rapidly re-enter a state of ketosis. Eating grains, high fructose, and other highly processed and inflammatory foods during your cheat meal will wreak havoc on your system and likely cause you to feel extremely ill.

Should you choose to ignore the keto element in favour of daily carbohydrate replenishment, incorporate high nutrition carbohydrates as required.

WHEN YOU EAT:
Intermittent fasting means that you eat a majority of your daily calories in specific windows in the day. Fat burning and weight loss aside, this provides huge benefits to your health; taking the strain off your body to metabolize food constantly results in better cell regeneration, clearer skin, less wrinkles, better eyesight, a healthier and properly functioning immune system.

Fasting does not begin in the body until at least 4 hours after eating, especially fats and protein, which take much longer to break down. Cortisol production is highest first thing after waking, causing you to store fat more easily; the later in the day you wait, the better, as your cortisol drops. Eating later also helps reset your circadian rhythms, which greatly improves your sleep at night. The longer the time between eating, the better the results, and the fuller you will feel from the meal. Your body will adapt to eating once a day very easily.

WHAT YOU EAT:
Illness is the result of an inability for the body's immune system to thrive. This is caused by inflammation, which is caused directly by diet and environmental stressors. Symptoms of inflammation can include headaches, sore joints, bloating, high blood pressure/cholesterol, skin breakouts, improper hormone functions - fat storage, reproductive health, tiredness/lethargy, mental/chemical imbalances, and so on. Most people get a combination of a) not enough nutrients, or not getting nutrients from food sources, and b) an overload of inflammatory foods such as sugar, processed grains, legumes, vegetable oils, and combinations of saturated fats with carbohydrates.

Another major source of inflammation and a deterrent for optimal health is the renal acid load that most people carry; processed grains, eggs/dairy, and meats all contain high net acid loads, which are extremely difficult to balance out with alkaline plant matter. It is better and easier to consume less of the aggravating high acid foods than it is to diligently ensure a balance is established. Oxygen is also high alkaline in the bloodstream; daily focus on deep breathing through relaxation and meditation is important for CO2 expulsion in the body.

Sample ~1000kcal diet:

FOOD                    CALS             FAT      PROTEIN   CARBS
DAILY STAPLES
213g bone/skin salmon    260             12g      38g      0
200g of frozen berries            98        0.5g      1g      15g
1 tblspn coconut oil           116        14g      0      0

MEATS (100g after cooking); 2 servings/day
Ground beef              256      15g      28g       0
Chicken breast            160      4g      31g      0   
Pork shldr roast               248      12g      32g      0
Turkey (dark)                   221      12g      27g      0
or any other meat...

Unlimited spinach, kale, broccoli, and cauliflower. Pickles can be eaten in unlimited quantities for salt.

Drink at least 3L of water a day, to help your body flush out the ketones, and to keep your organs hydrated and functioning optimally. Unlimited tea and coffee.

Nutrition information:

Salmon: Omega 3s are vital for your brain, hair/skin/nails, heart, cholesterol, intestinal tract, mental health, and fat burning. They are the most important fat that your body needs to live, and most people do not get anywhere near close to enough of them; optimal ratio of 6:3 is 1:1, optimal daily quantity of omega 3s is 3 grams. The bones from the salmon provide a significant amount of calcium; the RDA of calcium is much higher than what the body actually needs, and dairy sources are so high acid that they may cause calcium to leach from the bones rather than restore them. One can of salmon also provides more than the RDA of vitamin D. 

Spinach: One of very few vegetable that releases more nutrients cooked than raw, spinach is almost four times higher alkaline than any other green, making it ideal for countering the meat in the diet to provide acid/base balance in the body.

Berries: Frozen fruits and vegetables, but berries in particular, are ideal as they are picked for optimal ripeness to be frozen, not picked to 'ripen' on a truck and in the store. Staying on the plant longer means that they are much higher in nutrients and flavour. Six strawberries contain 100% of the RDA for vitamin C, which helps reduce cortisol levels, providing better fat burn and sleep. Consuming vitamin C with iron also increases iron absorption considerably (whereas dairy and caffeine inhibit iron absorption).

Coconut oil: Coconut fats are lauric acid medium-chain triglycerides, which your body converts almost instantly into ketones if you are in ketosis. No other fat does this. Lauric acid is the first fat that your body is able to process and absorb, as it is the main fat source in breastmilk. Coconut oil is antibacterial/fungal/microbial, reduces cholesterol, increases calcium absorption, and improves insulin sensitivity, amongst many other health benefits. Virgin, and preferably organic, coconut oil has a high smoke point, so it does not become carcinogenic when cooking, unlike most other vegetable oils. It is also amazing for hair, skin, and oral care.

Meats: Full of B vitamins, iron and minerals, protein, and healthy fats, meat provides a majority of the calories in this diet.

Pate/liver: Vitamin A is the most important fat soluble vitamin, but the body does not absorb it from 'colourful' plant sources (carrots, peppers, etc.), so it must come from animal sources. Liver is also extremely high in iron. Once per week, prepare a meal of liver and onions, or a gluten-free pate of your choosing.

Tea/coffee: Caffeine boosts metabolism, particularly while fasted, is an appetite suppressant, and up to four cups per day provides the same hydration as four cups of water. There are antioxidant effects from the phytochemicals in both tea and coffee.

Spices/seasonings: There are many spices that offer considerable nutritional benefits, digestive aids, and cleansing properties including garlic, turmeric, cinnamon, ginger, curry, chilies, paprika, etc.

All these foods are extremely nutrient dense, and you will require no supplementation*.
*pregnant women require folic acid.

Abbreviated grocery list:
Wild Pacific Pink Salmon bone-in, skin-on, in water
Spinach (frozen), cauliflower, broccoli, kale
MEAT - chicken, fish, pork, beef, turkey, etc.
Frozen berries
Coconut oil
Pickles
Tea/Coffee
Seasonings/spices/hot sauce

WHAT NOT TO EAT:
Nuts/seeds: Aside from being extremely high in calories, most nuts have an unhealthy ratio of omega 6 to 3 fats. Use nuts and seeds sparingly if at all. Peanuts are not a nut, they are an over-processed legume, and contain highly inflammatory levels of phytic acid.

Grains/legumes: Grains and legumes contain anti-nutrients which inhibit the body from absorbing crucial vitamins and minerals in the intestinal tract. Most need to be carefully soaked and sprouted before cooking in order to effectively eliminate the high levels of phytic acid; gluten-based grains are no longer developed for human consumption and are extremely difficult for the body to process.

Vegetable oils: All vegetable oils are created using an extremely damaging, high-heat refinery process, which creates a release of free radicals. These products are considered 'rancid' from the moment they are bottled, and should not be consumed.    

Sugar/fructose: Not all sugar is the same; the body has a much easier time processing glucose carbohydrate than fructose carbohydrate. Most fruits are extremely high fructose, which can be damaging to the liver and intestinal tract. In particular, apples, grapes, mangoes, pineapple, peach, plum, and oranges, are the highest fructose fruits. 'Natural' syrups such as maple, agave, nectars, and honey are all pure fructose and to be avoided.

Sugar alcohols: Also not all the same - most sugar alcohols are highly refined chemicals, and still cause a spike in insulin when consumed. Organic, liquid stevia is one of very few that can be used sparingly in place of sugar, as is pure erythritol. All other sugar alcohols are to be avoided.

From what I remember Galeniko was eating all kind of shit on his cheat days. Chocolate, ice cream, bread.... Basically simple carbs instead of complex carbs. Don't you think simple sugars as a faster way to replenish glycogen should be a way to go?
Do you have a full cheat day or just a cheat meal or two, how often and what is included in your cheat meals?
How many calories do you consume that day?

[Thin Lizzy]

From what I remember Galeniko was eating all kind of shit on his cheat days. Chocolate, ice cream, bread.... Basically simple carbs instead of complex carbs. Don't you think simple sugars as a faster way to replenish glycogen should be a way to go?
Do you have a full cheat day or just a cheat meal or two, how often and what is included in your cheat meals?
How many calories do you consume that day?

I never understood this either. Whether slow or fast burning it still ends up as glucose.

Personally, I've had great success with giving up grains as dietary staples.
I'm less bloated, inflamed, and can't remember the time I was involved in a "Race to the can" situation. Moreover, the calorie reduction which comes from giving up these foods allows me to get away with some simple carbs, ice cream being my fav, without negative consequences.

[cephissus]

Why did no one create the 'Euterpe' account

[O.Z.]

this fella is a big proponent of low carb diet.
If you have time watch this, very good videos.