hows my diet look?

[Double Jab]

what are some examples of complex carbs?

Short answer: Complex carbs are like vegetables, whole grain breads, oatmeal, legumes, brown rice and wheat pasta, foods with lots of fiber and minerals.

Long answer: Simple carbs are easily digested (table sugar, fruit juice, milk, yogurt, honey, molasses, maple syrup and brown sugar), and when they get digested, they become glucose and rush into your blood stream (Energy goes up for a bit). As a result, your pancreas increases insulin production, which inhibits blood sugar in the blood stream, and your bodys reaction is to crave more to fill the gap caused by the insulin flux (this is the crash as well as the craving for more simple sugars afterward).

Complex carbs on the other hand, are, as they say, more complex to break down and be used and turned into glucose, and in this controlled manner, the insulin does not shoot up, and you do not feel the need for more craving wise.
It takes longer for them to be broken down into glucose, and then combined once again into glycogen to be stored into the muscles to be used later to make ATP (which uses its energy to cause motor units (the muscles) to contract without the presense of oxygen (any kind of lifting, sprinting, anaerobic activity))

This is the reason why some wrestlers have a teaspoon of honey a little before a match, because it shoots up their energy levels, and when they crash, the match is already over. This is the same reason why endurance runners eat lots of pasta the night before a marathon as well.

Now, the way I like to explain it, is like this.

Your body is at war, the enemy is resistance, be it weight lifting or running, and your allies are energy. If you have more troops, you complete the exercise, if the resistance is too strong, then you fail.

So, simple carbs is like sending a whole load of barbarians that go around screaming, destroying anything in their sight, and then your body sends in a whole bunch of commanders (insulin) to get them under control, but the barbarians are already spent and tired from their rage, and the commanders have little to control, but they still must. That control actually weakens you, and this is the energy crash.

Complex carbs on the other hand, are like elite soldiers. They are organized, controlled, lead in groups and formations, and it needs very few commanders (insulin) to tell it what to do, because they listen well. Then, when the resistance comes, they can use their force the most efficiently. Also, they can wait in certain strategic spots, and patiently hold out until they are needed (stored in the muscle as glycogen). But at the same time, they take longer to break down, and remake into elite soldiers, but if you have the time, they are the more efficient choice.

Hope that made sense.

[iver17]

As far as my vegtibles I do eat a decent sized salad at lunch and a good amount with my protein shake (forgot to add that).

Alrite so for my 3pm meal ill add some complex carbs and lean meat.

As far as for breakfast I thought oatmeal was pretty legit? Is a suger free cereal really better?

[pacquiao-king]

7:00- oatmeal, slice of toast with peanut butter, mixed fruit

10:00- mixed nuts

12:00- chicken breast, light salad, fruit

3:00- either an apple or slice of bread with peanut butter, and half a banana

8:00- mixed fruit, whey protein shake

What time are your training sessions? Ye like others av stated u need some more veggies, maybe put steamed/raw broccoli to the 3:00

Oatmeal is just fine, probbably 1 of the best foods there is.

btw youve got awsome reach advantage

[Trrmo]

That diet will seriously stunt your growth.

This will improve it -

Add a glass of milk and eggs/ egg whites to your breakfast.

Lunch add some rice, pasta or bread (ie. carbs)

At 3pm some more protein - lean meat, chicken, tuna etc. and more carbs, ie a tuna sandwich with whole meal bread.

At 8pm add some oats to your protein shake.

What he said ^ plus an extra meal at least! I am 165 and 6 foot 2 and eat alot more than you and at 37 years I do not have the metabolism of you if you are at school. You probably should be aiming for around at least 2800 ++ cals plus. Also eat veggies like the others said like brocolli.

[mookiep]

6'5 165? jesus, shouldnt u be a heavyweight boy?

[ophqui]

salad is................................................ .....................

Far from being a sufficient amount of veg for an entire day?

[brody07]

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