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ONE SMART COOKIE · 23-07-2004, 09:08 PM

The Bodybuilding World According To Cookie

Disclaimer

The following information is all my own views as I see it and how I see it should be done for maximum results with the minimum amount of effort. I am putting this forward as an alternative approach to all the twaddle and conflicting articles you are probably seeing on a monthly basis in the mainstream magazines which more than likely leave you scratching your head at the end of it. The following is for informational purposes and is not intended to heal or cure and before embarking on any type of physical training a visit to your physician for a medical check up is a good idea.

All the best Cookie

In the beginning god created man in his own image a picture of health and beauty then man created Dianabol and all that went out of the window he became bloated and ugly a bit like those old gargoyles you see on old cathedrals but now there on stage and we pay to see them kill themselves but enough about the drug side of things I am not here to preach or tell you what to take just to pass on a few titbits that hopefully I`ll help you on your way to getting the physique of your choice with or without drugs.

I like you am just a regular guy that has a passion for this sport we call bodybuilding. I live it and breath it, no matter how many times I try to get away from it for what ever reason it always pulls me back so might has well just go with the flow and see were it takes me.

This little book/leaflet of words is also going to be a little like that no fancy chapters or headings just going with the flow as the thoughts enter my head and reach my fingers this will also make sure that you have to read it all the way through word for word just to find out it entire contents and stop you from just flicking through to the juicy bits like we have all done in the past including me.

So were do we start? Hmmm that’s a tricky one, how about diet? Why not? That’s always a good one. How many of you reading this are banging your head against a wall trying to find that ultimate combination of fats/carbs and protein? Well there isn’t one, the body just doesnt work like that that would be just too easy. Nature’s not that stupid to let us get away with it that easy. How do we really find what we really need to eat? You listen to your body that is it. It is so simple. No fancy equations no food charts and graphs no guru writing out complicated diet sheets and charging you the earth for doing so, chances are he writes the same one down for more than just you but tells you its your personalised diet just for your needs. We all know we need protein to build muscle that’s the main ingredient but, how much? More than often than not a lot less than you actually think, we don’t need to bombard our systems with tons of protein day after day it just cant take it. The body will start to rebel and your gains will start to slow down and we don’t want that do we? No! Protein comes from the Greek word Proteus meaning first or most important so it should be just that not just the whole shabang. If we eat too much it has a good chance of turning to fat or urea and excreted out through the kidneys, which can then cause problems internally. We don’t want either of those do we? So how do we get around that situation? Simple we cycle our protein intake like people do their drug usage, for the most part throughout the day we ingest 30 grams per meal and then at that magical time just after training when the window of opportunity opens up and the body is crying out for protein to help repair the damage we have just inflicted upon it we feed it all it can take and if that means banging down a 100 grams of the stuff we do it because that is what the body wants not what we are telling it to do, get my drift? But you say "30 grams is not enough at a meal, I`ll shrink, I can digest more than that". No you cant believe me all that was brought about by the supplement companies in the late 80s and early 90s to get you to buy more of their products and put more money in their pockets, if you don’t believe me just check out the articles from the 60’s, 70’s and early 80’s to see for yourself that they always said 30 grams per meal and no more and then just look to when it changed and you will see that I am right and it was when we had the big introduction of a lot of new products and the meal replacement fad, bet your feeling a bit ****ed off now right now thinking of all the money you have just wasted on food and protein powders. Well not anymore. Now you know different don’t you. So where do you go from here? Well for a start your going to have a lot more money in your pocket so that’s a good thing and a positive thing and positive is good for your hormones so two birds killed with one stone there.

So what now? You look at your present meal structure and remove the excess protein from all your meals prior to training and save some of it for after training when it is truly needed. The next question then is do I take my after training protein as a shake or as a solid food? Me personally I would say food as a when it is possible but if not then it has to be a shake there is no other way around this food is paramount at this critical time, but what type of protein shake do I use there are so many out there and they all say that they are the best? Why wouldn’t they? They want your hard earned money! Do I go with a whey shake? A whey and carb shake? What? Well whey lets face it is just the left over liquid from the manufacture of cottage cheese which has been dried through many different process and has had who knows what done to it and stuck in a tub with artificial sweeteners and a fancy label stuck on it with lots of scientific writing to make it sound good. So as you can see me personally doesn’t think that whey is a good idea and on top off all that it is digested way too quickly. The body just doesn’t have to do anything with it so it goes in one end and 10-30 mins later its out again all done and dusted, has the body really got all it needs from it in such a small space of time? Me thinks not. So what do we use then? Well I prefer to use a milk or calcium caseinate with egg protein which is slowly digested and absorbed for proper assimilation by the body and the muscles needing it plus the body has been allowed to do its natural job of digesting and processing all the food it takes in not just having it dumped on it. Now by this point some of you will be moaning to yourself that "I cant drink milk it gives me gas stomach ache and even the ****s", well there are a couple of reasons behind this and, some ways around it. First, most people drink their shakes too fast. They just chug them down then rush off to the showers or home, wrong, wrong, wrong! Sip it slowly sat down and allow the body to get all the correct juices flowing as it slowly filters through to the stomach were it will be digested, secondly don’t blend it in the blender this creates air pockets which get into you stomach and also it breaks down the fat molecules in the milk which make it difficult to digest, this is the process that happens in the manufacture of bottled milk and why so many people cannot drink milk nowadays, for those that have access to it use raw milk, green top to those in the UK, this has not been tampered with in anyway and is as nature intended it to be a healthy drink. What do we do if we don’t have access to raw milk? Well first off sip, secondly try adding some of the good bacterial drinks that are out nowadays to the drink to help increase intestinal flora and thirdly my favourite mix the protein powder with organic natural yoghurt into a pudding mixture and eat it. This way it is slowly entering the digestive process.

What about adding some carbs to the drink to help replace the lost energy from the workout? Forget it. The body needs protein at this point! In time the carbs can come……… 30-60 minutes later when the body has had ample time to get the protein broken down and the amino acids to where they are needed most. The repair of damaged tissue first and foremost. Next you’re asking well do I mix the drink with full fat or skimmed milk? Simple answer. Full fat, the body needs fat to help digest protein. They go hand in hand. Why do you think that there’s so much in an egg yolk? Because it is needed for full absorption of the protein and the stimulation of hormonal process that go hand in hand with growth, also the fat encapsulates the protein and slows digestion down so as to help the body get the maximum out of it as possible.

So protein foods what are we looking for? Simple meats eggs fish and fowl. Nothing could be simpler. Eat you eggs whole don’t waste the yolks. That is just so stupid. As stated above they are needed and to top it all of the yolk is packed full of vitamins and minerals and lecithin which is used in the metabolism of fats! If at all possible save your protein drink for just after training and stick to solid foods the rest of the time. If not, just follow the above simple rules, don’t blend, sip and add some fat to the drink. What about vegetarian foods? I can’t really say much on that subject, as I’ve not had much experience myself in that field. All I do know is that vegetable proteins are an inferior source of protein and what with all the genetically modified things flying about in that field I would prefer to avoid like the plague, some do manage to do it but it is just not for me, and maybe a subject better written about after more personnel study, but by all means try if you feel the need to, that is how we learn.

We can also use milk and plenty of it, but milk gives me gut ache you whine, yes it may but that’s because the enzyme lactase has been removed during its processing and lactase is natures way of helping us digest lactose the milk sugar, so how do we get round this, well you can by from the health food shops lactase but, this can be expensive so I just add a little whipping cream to the mix to help slow the whole digestive thing down to help the body get the most from all that has been taken in at that meal. Another thing about lactose is that even though it is a sugar, it is a slow burning sugar. Which is ideal for us bodybuilders so another reason why we shouldn’t avoid it like the plague as a lot do.

23-07-2004, 09:08 PM	#1 (permalink)
ONE SMART COOKIE Decided to leave due to idiots & and their over inflated egos Join Date: Jun 2004 Posts: 2,017	The BodyBuilding World According To Cookie The Bodybuilding World According To Cookie Disclaimer The following information is all my own views as I see it and how I see it should be done for maximum results with the minimum amount of effort. I am putting this forward as an alternative approach to all the twaddle and conflicting articles you are probably seeing on a monthly basis in the mainstream magazines which more than likely leave you scratching your head at the end of it. The following is for informational purposes and is not intended to heal or cure and before embarking on any type of physical training a visit to your physician for a medical check up is a good idea. All the best Cookie In the beginning god created man in his own image a picture of health and beauty then man created Dianabol and all that went out of the window he became bloated and ugly a bit like those old gargoyles you see on old cathedrals but now there on stage and we pay to see them kill themselves but enough about the drug side of things I am not here to preach or tell you what to take just to pass on a few titbits that hopefully I`ll help you on your way to getting the physique of your choice with or without drugs. I like you am just a regular guy that has a passion for this sport we call bodybuilding. I live it and breath it, no matter how many times I try to get away from it for what ever reason it always pulls me back so might has well just go with the flow and see were it takes me. This little book/leaflet of words is also going to be a little like that no fancy chapters or headings just going with the flow as the thoughts enter my head and reach my fingers this will also make sure that you have to read it all the way through word for word just to find out it entire contents and stop you from just flicking through to the juicy bits like we have all done in the past including me. So were do we start? Hmmm that’s a tricky one, how about diet? Why not? That’s always a good one. How many of you reading this are banging your head against a wall trying to find that ultimate combination of fats/carbs and protein? Well there isn’t one, the body just doesnt work like that that would be just too easy. Nature’s not that stupid to let us get away with it that easy. How do we really find what we really need to eat? You listen to your body that is it. It is so simple. No fancy equations no food charts and graphs no guru writing out complicated diet sheets and charging you the earth for doing so, chances are he writes the same one down for more than just you but tells you its your personalised diet just for your needs. We all know we need protein to build muscle that’s the main ingredient but, how much? More than often than not a lot less than you actually think, we don’t need to bombard our systems with tons of protein day after day it just cant take it. The body will start to rebel and your gains will start to slow down and we don’t want that do we? No! Protein comes from the Greek word Proteus meaning first or most important so it should be just that not just the whole shabang. If we eat too much it has a good chance of turning to fat or urea and excreted out through the kidneys, which can then cause problems internally. We don’t want either of those do we? So how do we get around that situation? Simple we cycle our protein intake like people do their drug usage, for the most part throughout the day we ingest 30 grams per meal and then at that magical time just after training when the window of opportunity opens up and the body is crying out for protein to help repair the damage we have just inflicted upon it we feed it all it can take and if that means banging down a 100 grams of the stuff we do it because that is what the body wants not what we are telling it to do, get my drift? But you say "30 grams is not enough at a meal, I`ll shrink, I can digest more than that". No you cant believe me all that was brought about by the supplement companies in the late 80s and early 90s to get you to buy more of their products and put more money in their pockets, if you don’t believe me just check out the articles from the 60’s, 70’s and early 80’s to see for yourself that they always said 30 grams per meal and no more and then just look to when it changed and you will see that I am right and it was when we had the big introduction of a lot of new products and the meal replacement fad, bet your feeling a bit ***ed off now right now thinking of all the money you have just wasted on food and protein powders. Well not anymore. Now you know different don’t you. So where do you go from here? Well for a start your going to have a lot more money in your pocket so that’s a good thing and a positive thing and positive is good for your hormones so two birds killed with one stone there. So what now? You look at your present meal structure and remove the excess protein from all your meals prior to training and save some of it for after training when it is truly needed. The next question then is do I take my after training protein as a shake or as a solid food? Me personally I would say food as a when it is possible but if not then it has to be a shake there is no other way around this food is paramount at this critical time, but what type of protein shake do I use there are so many out there and they all say that they are the best? Why wouldn’t they? They want your hard earned money! Do I go with a whey shake? A whey and carb shake? What? Well whey lets face it is just the left over liquid from the manufacture of cottage cheese which has been dried through many different process and has had who knows what done to it and stuck in a tub with artificial sweeteners and a fancy label stuck on it with lots of scientific writing to make it sound good. So as you can see me personally doesn’t think that whey is a good idea and on top off all that it is digested way too quickly. The body just doesn’t have to do anything with it so it goes in one end and 10-30 mins later its out again all done and dusted, has the body really got all it needs from it in such a small space of time? Me thinks not. So what do we use then? Well I prefer to use a milk or calcium caseinate with egg protein which is slowly digested and absorbed for proper assimilation by the body and the muscles needing it plus the body has been allowed to do its natural job of digesting and processing all the food it takes in not just having it dumped on it. Now by this point some of you will be moaning to yourself that "I cant drink milk it gives me gas stomach ache and even the ***s", well there are a couple of reasons behind this and, some ways around it. First, most people drink their shakes too fast. They just chug them down then rush off to the showers or home, wrong, wrong, wrong! Sip it slowly sat down and allow the body to get all the correct juices flowing as it slowly filters through to the stomach were it will be digested, secondly don’t blend it in the blender this creates air pockets which get into you stomach and also it breaks down the fat molecules in the milk which make it difficult to digest, this is the process that happens in the manufacture of bottled milk and why so many people cannot drink milk nowadays, for those that have access to it use raw milk, green top to those in the UK, this has not been tampered with in anyway and is as nature intended it to be a healthy drink. What do we do if we don’t have access to raw milk? Well first off sip, secondly try adding some of the good bacterial drinks that are out nowadays to the drink to help increase intestinal flora and thirdly my favourite mix the protein powder with organic natural yoghurt into a pudding mixture and eat it. This way it is slowly entering the digestive process. What about adding some carbs to the drink to help replace the lost energy from the workout? Forget it. The body needs protein at this point! In time the carbs can come……… 30-60 minutes later when the body has had ample time to get the protein broken down and the amino acids to where they are needed most. The repair of damaged tissue first and foremost. Next you’re asking well do I mix the drink with full fat or skimmed milk? Simple answer. Full fat, the body needs fat to help digest protein. They go hand in hand. Why do you think that there’s so much in an egg yolk? Because it is needed for full absorption of the protein and the stimulation of hormonal process that go hand in hand with growth, also the fat encapsulates the protein and slows digestion down so as to help the body get the maximum out of it as possible. So protein foods what are we looking for? Simple meats eggs fish and fowl. Nothing could be simpler. Eat you eggs whole don’t waste the yolks. That is just so stupid. As stated above they are needed and to top it all of the yolk is packed full of vitamins and minerals and lecithin which is used in the metabolism of fats! If at all possible save your protein drink for just after training and stick to solid foods the rest of the time. If not, just follow the above simple rules, don’t blend, sip and add some fat to the drink. What about vegetarian foods? I can’t really say much on that subject, as I’ve not had much experience myself in that field. All I do know is that vegetable proteins are an inferior source of protein and what with all the genetically modified things flying about in that field I would prefer to avoid like the plague, some do manage to do it but it is just not for me, and maybe a subject better written about after more personnel study, but by all means try if you feel the need to, that is how we learn. We can also use milk and plenty of it, but milk gives me gut ache you whine, yes it may but that’s because the enzyme lactase has been removed during its processing and lactase is natures way of helping us digest lactose the milk sugar, so how do we get round this, well you can by from the health food shops lactase but, this can be expensive so I just add a little whipping cream to the mix to help slow the whole digestive thing down to help the body get the most from all that has been taken in at that meal. Another thing about lactose is that even though it is a sugar, it is a slow burning sugar. Which is ideal for us bodybuilders so another reason why we shouldn’t avoid it like the plague as a lot do. Last edited by ONE SMART COOKIE; 24-07-2004 at 06:55 AM.