Anyone cooking beans from scratch - add a couple of bay leaves. It makes them more digestible and therefore less gassy. I also think rinsing helps but I don't always do it. Also - nobody has mentioned it but eating cultured foods is great for your digestion. I'm a fan of kimchi.
Drown, you mentioned using coconut oil with your CoQ10 power. I was wondering if you or any others here have used coconut oil with food prep in much the same way olive oil is used. If so, what are the health benefits? What type of foods would you cook or treat with it?
Yeah, use it in cooking all the time. It is predominately MCT which does not contribute to atherosclerosis.
I've not tried the coconut oil, but ordered some. I DO use olive oil for damned near everything. An Italian Immigrant in my neighborhood hooked me up with gallon sized metal tins of the good stuff, and damn it it better than what's available on grocery shelves. Has a rather strong "fruity" aroma, and a green tint to it.
Drown, you care to give an idea of what a typical mass building eating plan is as well as a cutting eating plan? I don't use the word diet, as people hear that, and run for the hills. IMO, what we're eating is 70% of the game. I read you weren't competing, but if you cut, then add mass, I'd be curious to see what you're eating. Others could take your body weight, and adjust their calories accordingly.
I'm 5'11" and around 219 right now about 13% body fat. Here's an idea of what I'll eat while getting down to the single digits: Breakfast 6 egg whites, one whole egg 1 cup oatmeal sweetened with Splenda 1 slice rye toast meal 2. Grilled chicken breast diced and wrapped in a spinach or tomato wrap. Lettuce, tomato, 1/2 tspn extra virgin olive oil, and balsamic vinegar 3. Lean seasoned ground beef with mushroom sauce, tomato sauce, etc., Green beans with garlic powder Red potatoes 4. Lean turkey wrap with slice Swiss cheese, turkey bacon, shredded lettuce wrapped in a spinach wrap or tomato wrap 5. Lean fish (or lean ground beef, venison, elk, etc., which alternates) with brown rice, beans, and mixed vegetables 6. Tomato wrap with chopped lean pork or chicken, fresh cabbage, sweet (low cal) sauce and red peppers As for building mass, it's pretty simple. I'll basically stick with similar things, but add more carbs. Not everyone here 'has' to eat this frequently. It's just something that works for me, and I'm eating smaller meals, but eating often. While building mass, I have to remind myself to eat. Damned near need a watch that beeps every 2.5hrs.
I am 6'3" 245 and roughly the same BMI. The smallest in my family . My paternal grandmother was 6'2". G-dad was 6'10 330 and ripped at 65yo. All Swedes from Stockholm, Oland. For supplemental protein I run these two: PeptoPro hydro caseinate: http://truenutrition.com/p-978-peptopro-hydrolyzed-caseinate-1lb-milk.aspx NOW unflavored WPI: http://www.iherb.com/Now-Foods-Spor...1&disc=0&lc=en-US&w=now whey&rc=114&sr=3&ic=2 Cutting for me involves going sub-maintenance. I try not to change my diet too much unless I am cutting for Summer or some event (bouldering or mountaineering trip). My diet revolves around beans, legumes, lean meats and potatoes (bulking). I don't eat much grain unless I am dining out -- then I eat whatever I like. If you limit yourself (not having the stuff in the house) then you'll eat it sparingly when out and not feel deprived. I eat a metric ton of lentil soup. It's nearly a perfect meal. High protein/fiber. Satiety is very high. I can eat 600cals in lentils (40g protein) and not be able to eat for 6 hours. I buy the organic corn tortillas from WFM and their org refried pinto beans. Reasonably high in protein as well. Fry the tort in a couple tbsp of coconut oil for a minute or two per side. Add the pinto beans and Cholula (or stronger) hot sauce. Med heat for 5-7 minutes. 200cals or so per tortilla. Ridiculous, try them. Dinner is usually salmon or occasionally tuna. Chicken once a week as a tamale or similar. Once or twice a week it's grass-fed tacos, burgers or rib-eye/filet/NY. I grill the meat rare and then cut into strips and fry in grass-fed butter and eat over a small amount of rice with soy sauce. I was addicted to Kobe burgers for awhile. I am the guy who can eat the same meal each day for three years straight. My diet isn't terribly varied. I juice DAILY with a 105rpm worm-drive (Green Power) juicer. Kale, celery, English cucumber, lemon, ginger (lots), apples. http://www.greenstar.com/ Here's a pic of arms (lol) from my last bulk, zero definition, but they're approaching 18". Shirt is an XXL Kjus layering ski top. My bench was at ATH here at ~390. nohomo. As far as "PEDs" go, I usually go with a 30-day cycle of Tiratricol when cutting along with some *mild* stim and AAS. I also use a sleep-met protocol in which I take Benadryl, DMAA, EPA and Idebenone at bedtime. Occasionally some valerian as well. I take my waking temp to see if I am running hot. If not, then I will titrate the dose (up). *I am not recommending the Bena/DMAA protocol and the stuff is scheduled now, anyway. If you are interested, PM me. I won't respond to aliases I don't know, one post wonders.
I am a proponent of BCAAs especially on cuts. A mainstay of when I did consulting for pre-comp. cutting.