Come on Ivan
don't tell me that you believe in this witchery:hmm
Keep a core diet which is made up of unprocessed, nutrient dense foods, plus supplemental EFA oils as required. Quantity is adjusted based on appetite and needs. Trust me.
Just click here (as an example):
http://jaxmed.com/exercisenutrition.htm
The article does not mention protein but you'll need it. Just follow this advice:
1. Consume free range eggs
2. Lean organic meats (if you can afford them) and/or fish
4. Organic soy
3. Organic legumes (beans, chickpeas, etc)
4. Low-fat milk if you tolerate lactose (it may affect your sinus levels for freediving)
Also remember about supplements the following:
"The way to ensure adequate energy and nutrients is to take in a surplus of nutrient dense, quality foods, not processed junk which compromises your health and your muscle gains. If you want to supplement, the only items I would recommend considering would be:
Ca-Mg-Zn tabs.
Vitamin E - mixed tocopherols.
EFA oils -Read the following:
[Since the topic keeps coming up as to which EFAs are good, where to buy, I thought I would start a thread devoted to the hunting, capture, and consumption of EFA supplemental oils. Each supplemental oil has its own benefits and drawbacks, so I will try to summarize them briefly. Hopefully others will add their points as well. In no particular order:
Hempseed oil Benefits: Considered to have a near ideal balance for long term use. Tastes good; much like sunflower seeds. Drawbacks: may pose some jeapordy for those subject to whiz tests. See
http://www.hardgainer.com/forums/sh...=1848#post1848.
Sidenote: For those unconcerned about whiz tests, try hempseed bars, such as the hemp-chia seed bars made by Govinda's. A tasty alternative to energy bars, but have a tooth pick handy for afterward. Nutiva also offers a hempseed bar; it is good also.
Cod Liver oil Benefits: Very good balance, plus the specific forms of omega 3 (EPA and DHA) found here are even more beneficial than most omega 3s. Drawbacks: if you have any problem with poor blood clotting, go very easy on this. Also cod liver oil has a lot of vitamin A, so even those with normal clotting should limit themselves. A spoonful or two a day should be fine. Most have bad taste.
Sidenote: Carlson's cod liver oil is very smooth and lemon flavored. Tasty.
Flaxseed oil Benefits: Readily available, has most omega 3. Best for "recovering" from omega 3 deficiencies. Drawbacks: fairly short shelf life. Not suitable for long term use as it can lead to imbalances "the other way."
Sidenote: Spectrum makes an omega mayonaise with flax oil. Tastes fine; consider replacing your regular may with this product. Carried by some grocery and health food stores; if your store doesn't carry, ask them to. You or your store can contact Spectrum at 1-800-995-2705 x 3325 and ask about it.
Special blends e.g., Udo Erasmus, author of Fats that Heal, Fats that Kill, has his own blend out. Benefits: you can get an EFA profile comparable to that of hempseed oil without the whiz test worries. Drawbacks: IMO flavor is not as good, though others like it.
How to choose Many people are believed to have chronic EFA (especially omega 3) deficiencies, due to diet. If your diet has been poor in EFAs, start with flaxseed oil. Get a small bottle and simply replace frequently.
If your diet has been decent for EFAs, or if you have been on the flaxseed for a while, move to some combination of the other options. Hempseed or a special blend can be used long term and in quantity. Try adding the Carlson's cod liver oil on the side for the EPA and DHA when you feel you need a break or some variety. i.e., consuming the hempseed or blend oil for the bulk of your needs and adding in a spoonful of Carlson's is probably "optimum" for long term health.
***Also note that nowhere in this post are oil capsules recommended. They represent a poor value at best, and are often of poor quality.
Where to find: Larger grocery stores are likely to carry flaxseed and special blend oils. Natural food markets may carry hempseed oil and are likely to carry the flaxseed and blend oils. Carlson's is most likely found in the little non-chain "health food" stores. Other cod liver oils can be found in grocery stores.
All of the above oils should be found in the refrigerated sections, except for the cod liver oils, which can be kept at room temperature as long as they are sealed. Once you break the seal, all oils should be kept in the refrigerator.
Buy liquid oils in glass, not plastic bottles. IMO the capsules are too expensive and carry too high a risk of getting an inferior product.
How to use: The easy way is to pour out a spoonful (soup spoon or tablespoon) and drink it down. Other options are to stir the oil into yoghourt (plain or vanilla) or pour it over your salad greens. Do not cook with these oils (though they supposedly can be used in baking) as you will damage them and turn them from a beneficial product to a deleterious product.]
This information is courtesy of Dave Maurice (www.Hardgainer.com)
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Also Ivan:
"Don't forget to do a re-feed after training (for instance a milkshake made up of fruit juice, organic soy powder, water, natural peanut butter, and low-fat yoghourt)"
Plus this recommendation:
"On top of the core diet, you strategically add in legumes, spuds, whole grains, sprouted grain products, and so on, to boost caloric intake when you can't do it with the core diet. i.e., you can simply increase quantities on the core diet, and you can add in these other foods. Don't turn this into rocket science. Just decide, at the beginning of each week, what you will add to your diet for that week. Maybe you decide to add a baked potato or sweet potato to supper. The next week, maybe you also add an egg to breakfast"
BTW don't forget to rest well after training (minimum of 7-8 h).
Regards, gerard.