ShapeFit.com

(Rage) · Joined: 22 Mar 2007 Posts: 321 Location: UAE

I used to do cardio like 40-50 minutes 4 times a week, and two times lifting for about the same time.

My cardio lately been on the stand-up bik, which i dont know what's it really called, but it works for muscles as well for 20-25 min, and treadmill for 20-25 minutes...on 3 different speeds. 3.5,4.5,5.5...Ive changed that the pass week, and did 1-2 minutes walk, 1-2 min job/run.

But from next week, I'll start sprinting. for maybe 15 minutes, cause I barely did an 8 minutes today. And on the bike 20-25 mins still.

How can I still do cardio, and not lose muscle? if youll say resistence, why do you exactly mean?

And how does my workout plan sounds for fat loss?

Lately i dont have an exact plan.

All I fo is workout 4 times a week for fat loss, 2 for buliding muscles, and ill be adding playing basketball forlike 20 minutes on the same day for building muscle.

And how do you know how much muscle do you have? I really do want to know how much muscle my body has. My fat percenatge is a bit too high. In the end of its healthiness. its 29.5%. Im 17. About 157cm, i think 5'2?
Weigh, 50 kgs, 11o lbs. My BMI is around 20.1-20.3

-Edit-

I was just thinking about sprinting and want an adivce.

Like i said earlier, i started sprinting yesterday for the 1st time. I just read we're not suppose to sprint more than twice a week?
What If I sprinted for 4 times? Is it going to be harmul? Not more than 15 minutes each day. I really need to lose fat fast, and lose weight. I suddenly gained weight in one week. Twice what I lost last week! It's water weight probably, but still frustrating.

And when you gain muscle you do gain weight, right? But does it depend on how much muscle you gained when you gain weight?

Thanks

chamcham · Joined: 17 Sep 2006 Posts: 42

I'm no fitness expert. But my guess is that it's the extra long cardio that'll make you lose muscle. Just jog/run intensely for a shorter period of time(like 20-30 mins) and get all you can out of it. And maybe cut the cardio down to 3 times/week and use that day for more lifting.

In a way, I guess it's like lifting(heavier weights with limited reps
will get you bigger or that's what I've heard). So run the heavier pace in a limited time.

I'm starting to exercise myself(for the last few months). I do 3 days cardio, 3 days bodyweight exercises and 1 day of rest.

So for me, it's something like:
Mon,Wed,Fri: Bodyweight exercises
Sun,Tue,Thu: Cardio
Sat: Rest

Anyway, good luck with your plan.
Hope it goes well.

Also, don't forget the important of a good diet.
I'm taking a wild guess that the weight gain is from eating food that you shouldn't have... Smile

And don't rely on using weight scales everyday. Losing weight takes time(according to ShapeFit, 1-2 pounds per week if you do everything right). Think longer-term than that. Maybe weighing yourself once or twice a month is sufficient.

swanso5 · Posted: Fri Mar 23, 2007 7:42 am Post subject:

- yes you can do cardio and not lose wt if you eat right and at the right times

- i would have you do 2 HIIT / sprinting sessions and 1 - 2 other days as you were doing before

- 3 wt days would be better

- do ets hard, heavy and with short rest and all yuo'll need is that 3 times and HIIT 2 times a week

- you can increase muscle without gaining body wt if you lose more fat at the same time

- from my calculations and with a water wt % of 50 which could be higher or lower, you have 14.75kgs of fat, 39.75kgs of water which leaves 11.25kgs of muscle give or take

(Rage) · Joined: 22 Mar 2007 Posts: 321 Location: UAE

Thanks for replying, both of yo.

Id love to be able to weight train 3 times a week, but i go for muscle training at our university gym. And I can only go 2 times a week because of my schedule. At home, I don't think its asy to muscle train without equpiments. Right? Or is it still possible? I mean dad bought 3kgs dumbells, and im sort of doing 5 kgs. Would the 3 kgs help me at all?

We have that stand p bike, when you put it to the maximum strength like 8, it works for the muscle, so would that be considered muscle training?

I do this:
Sunday, Tuesday, (whether Thursday/Friday), and Saterday Cardio. It depends on Thur, and Fri, which day I'm moe up to working out, or which day, I'm not. One of these days Is my day off.

Muscle: Monday, Wed.

I work out between 40 minutes to 1 hour all of these days, and sometimes a little more, say 15 mins.

My diet is actually fine, but Ive been swaying for the past week. I dont know a sudden crave for ice cream! But this week, im going to CONTROL MYSELF. No matter the cost!

Btw, how did you base the calculation? Did you go to a site? Can you please tell me how?
thanks!

Plus, I'm not over weight, when I gain or lose weight, it's just one kg always. Except back 3-4 months ago. It was a disaster! I'm told it's water weight, isn't it?

SarahPT · Joined: 09 Sep 2006 Posts: 603 Location: Western Maine

Your nutrition is what is going to prevent you from losing muscle mass. If you are not eating enough or at the right times you may lose muscle. Plenty of good carbs before your cardio session is important. If your cardio session is long you can also have a small snack to eat while doing cardio. There are little gel packs and various things made just for that.

Sarah

(Rage) · Joined: 22 Mar 2007 Posts: 321 Location: UAE

Boss Man · Posted: Fri Mar 23, 2007 9:27 pm Post subject:

I think I told you good Carbs in another thread.

Vegetables, Pasta, Rice, Fruits, Whole-grain Cereals.

However there is a slight complication with that. Hopefully you'll understand what I'm saying

Some people will tell you to avoid high GI Carbs, ones that have a profoundly significant effect on Blood Sugar, so stuff like White Rice, Parsnips, Red Potato etc etc.

This means Low GI 1-55 Moderate GI 56-70 High GI 70+

The Glycemic Index tells you how much certain foods affect Blood Sugar, I.E Strawberries rate at 40, which means 40%, Soybeans about 16, 16%, etc etc, but that doesn't say how much you need of those foods, to cause that Blood Sugar effect, relative to that food..

The thing that is now being bandied about is something called Glycemic Load.

Glycemic Load bases the mathematics on total Carbohydrate in the food.

So if you eat something like 20 Grapes, GI 45 approx, 1 gram Carb per Grape, this is how the load works, if I remembered correctly.

45,(GI number) / 100 * 20 Total Carbs = 9.

So anything under 15 is Low GI Load. I think 15-20 Moderate, 20+ High.

So it does get confusing, but basically stay away from most Sugars. The only exception being Fructose, which is about GI 22, and I think found in things like Oranges, that's reasonably okay

Other ones like Maltose, Maltodextrin, and Glucose are usually alright for when your Blood Sugar is low, (when you wake up, or after workouts,) or when Blood Sugar will be decreased, (before workouts).

Also avoid large amounts of High Glycemic things like Parsnips, Red Potato, White Rice, etc etc either have small portions of those, or restrict yourself to a goodly sized portion once or twice a week.

Look for lower GI Carbs, like Beans, Tomatos, Broccoli, Sweet Potato, Corn, Mushrooms, Spinach, Carrot, Cauliflower, Cabbage, Brown Rice, most Cereal sources etc etc.

Sorry if that still confuses you, I didn't know quite how to cut the length of that, without cutting salient points out.

I have managed to search and find a lot of GI food listings, and information regarding how to work out GI values of meals with more than one Carb source in them, which I put in a Microsoft works spreadsheet format.

It will post on here if you want to see it, if not, no worries.

chamcham · Joined: 17 Sep 2006 Posts: 42

This might sound silly, but something that I think would be great to have on this website is a diet balancer.

You just enter in the foods that you eat(and maybe the amount if you want to give further detail) and it'll tell you how to better balance your diet.

It'd tell you about:
a)what things you're taking too much off
b)what things you're not taking enough of
c)substitutes that provide more flexibility in terms of what they offer

..etc.

Too keep things simple, you could just start off with focusing on the nutrients they're taking in, instead of worrying about the amounts.

So for example, you can say that there isn't any fiber or omega-3 in their diet.

People just don't have time(or motivation) to do all these math calculations. Heck, there are even people that have trouble adding and subtracting in this country.

Generally, I look up info on calorie-count.com, but you can use whatever infromation source you want to build this.

Thanks.

(Rage) · Joined: 22 Mar 2007 Posts: 321 Location: UAE

(Rage) · Joined: 22 Mar 2007 Posts: 321 Location: UAE

Boss Man · Posted: Sat Mar 24, 2007 9:13 pm Post subject:

Sorry if this looks a bit messy. I tried various ways to manipulate / paste the info, and it was very tricky, to convert it. I tried spreadsheet format to graphics format, and other methods, and this is as good as it gets.

Food Type Glycemic Number Rating Carb Content Fibre Sugars Calories

Almonds 0 Low 1OZ (30g approx) 24 nuts 5.6g 3.3g 1.3g 164

Artichoke 0 Low 1 Medium Artichoke (128g) 13.5g 6.9g 0g 60

Avocado 0 Low 1 Cup Cubes (150g) 12.8g 10.1g 2.0g 140

Brazil Nuts 0 Low 1 Serving (20g approx) 6-8 Nuts 0.4g 0.8g 0g 137

Celery 0 Low Raw (1 Cup Diced 120g) 3.6g 1.9g 2.2g 17

Cucumber 0 Low 0.5 Cup slices (50g approx) 1.9g 0.3g 0.9g 8

French Beans 0 Low 1 Cup (184g) 118g 46.4g 0g 631

Green Beans 0 Low 0.5 Cup (125g) 3g 1g 1g 15

Hazelnuts 0 Low 1OZ (30g approx) 4.7g 2.7g 1.2g 178

Lamb 0 Low 1 Chop (100g) 5g 0g 0g 260

Lettuce 0 Low 0.5 Cup Shred (30 grams approx) 0.8g 0.4g 0.2g 4

Macadamia Nuts 0 Low 1OZ (30 g approx) 10-12 Nuts 3.6g 2.4g 1.3g 203

Pecan Nuts 0 Low 1OZ (30g approx) 20 halves 3.9g 2.7g 2.2g 197

Peppers 0 Low 1 Small Pepper (74g) 3.4g 1.3g 1.8g 15

Pork 0 Low 1OZ Chop (30g approx) 0g 0g 0g 65

Salami 0 Low 1OZ (30g approx) Italian 0g 0.3g 119

Spinach 0 Low 1 Cup (180g) 6.8g Boiled 4.3g 0.8g 41

Veal 0 Low Veal Cutlet (110g) 4g 0g 0g 240

Walnuts 0 Low 1OZ (30g approx) 14 halves 3.9g 1.9g 0.7g 185

Broccoli 10 Low 1 Cup (88g ) 5.8g 2.3g 1.5g 30

Boiled Cabbage 10 Low 0.5 Cup Shred (75g) 3.3g 1.4g 2.2g 17

Mushrooms 10 Low 1 Cup (100g) 3.1g 1.2g 1.8g 21

Asparagus 14 Low 1 Cup (134g) 5.2g 2.8g 2.5g 27

Peanuts 14 Low 1/3 Cup (50g) 11g 5g 2g 320

Low Fat Yoghurt 14 Low 1 Cup (8FL OZ) 17.25g 0g 0g 125

Tomatos 15 Low 1 Medium Tomato (123g) 5g 1.5g 3.2g 22

Boiled Soybeans 16 Low 1 Cup (180g) 19.9g 7.6g 0g 254

Cashew Nuts 22 Low 1OZ (30g approx) 8g 0.9 1.7g 170

Cherries 22 Low 1 Cherries (6.8g) 4g 0.1g 0.9g 4

Fructose 22 Low 1 Serving (100g) 76.1g 0.1g 76g 279

Fat Free Fruit Yoghurt 24 Low 1 Cup (8FL OZ) 46.55g 0g 0g 232

Barley Cereal 25 Low 0.25 Cup (45g) 34g 6g 1g 160

Grapefruit 25 Low 0.5 (4") Grapefruit 9.9g 1.4g 8.9g 41

Boiled Red Lentils 27 Low 1OZ (30g approx) 5g 0.6g 0g 26

Chick Peas 28 Low 1cup, (250g) 34g 7g 1g 210

Sausage 28 Low 2 Sausages (100g approx) 12.4g 0g 0g 180

Spaghetti Protein Enriched 28 Low 2OZ (30g approx) 38.5g 1.2g 1g 200

Lentils 29 Low 1 Tbsp (12.3g) 2.5g 1g 0.2g 14

Boiled Kidney Beans 29 Low 1 Serving (100g) 4.7g 0g 0g 33

Prunes 29 Low 1 Prune (8.4g) 5.4g 0.6g 3.2g 20

Boiled Black Beans 30 Low 1 Cup (172g) 40.8g 15g 0 227

Green Brown Lentils 30 Low 1OZ (30g approx) 5g 0.8g 0g 29

Whole Milk 30 Low 1 Cup (250ml) 12g 0g 12g 150

Cannelini Beans 31 Low 0.5 Cup (130g) 21g 4g 3g 80

Soy Milk 31 Low 1 Cup (250ml) 12g 3.2g 1.2 120

Skimmed Milk 32 Low 1 Cup (250ml) 12g 0g 12.3g 91

Fettuccini 32 Low 1OZ (30 grams approx) 21.5g 0.5g 1g 105

Frozen Lima Beans 32 Low 1 Tbsp (11.1g) 7g 2.1g 0.9g 38

Split Peas 32 Low 1 Cup (197g) 118.9g 50.2g 15.8g 672

Boiled Butterbeans 33 Low 1OZ (30 g approx) 4g 1.1g 0g 22

Spaghetti 5 min boiled 33 Low 1 Cup (140g) 39.7g 2.4g 0g 197

Boiled Garbanzo Beans 34 Low 1Cup (164) 45g 12.5g 7.9 269

Vermicelli 35 Low 1OZ (30g approx) 21g 1g 1.5g 105

Fruit Yoghurt 36 Low 1 Pot (150g) 22.5g 0g 0g 158

Yam 37 Low 0.5 Cup (50g) 23g 0.2g 6.8g 26

Apple 38 Low 1 Medium Apple (3lb) 19.1g 3.3g 14.3g 72

Haricot Beans 38 Low 1 OZ (28 g approx) 5g 1.7g 0g 27

Navy Beans 38 Low 1 Cup (100g) 13.6g 0g 0g 70

Pear 38 Low 1OZ Raw Pear (30 grams approx) 2.5g 0.3g 0g 11

Tomato Juice 38 Low 1 Cup (250ml) 10.3g 1g 8.7g 41

Tomato Soup 38 Low 1 Can (250g) 33.2g 1g 11.3g 171

Boiled Pinto 39 Low 1 Cup (171g) 42.5g 14g 0.6 239

Plums 39 Low 1 Plum (66g) 7.5g 0.9g 6.5g 30

Apple Juice 40 Low 1 Cup (250ml) 29g 0.2g 27g 117

Strawberries 40 Low 1 Medium Strawberry (12g) 1g 0.2g 0.6g 4

Peaches 42 Low 1 Medium Peach (4per lb) 9.3g 1.5g 8.2g 38

Carrot Juice (unsweetened) 43 Low 1 Cup (250ml) 21.9g 1.9g 9.2g 94

Orange 43 Low 1 Medium Orange (131g) 15.4g 3.1g 12.2 62

Custard 43 Low 1OZ (30g approx) 25.8g 0g 0g 99

Apple Muffins 44 Low 1 Muffin (57g) 27.8g 1.7g 11.3g 139

Baked Beans 44 Low 1 Can (400g) 64g 12g 0g 344

Spaghetti 15 min boiled 44 Low 1 Cup (140g) 39.7g 2.4g 0g 197

Chocolate Milk 45 Low 1 Cup (250ml) 25g 2g 23.9 208

Grapes 46 Low 1 Grape (2.4g) 0.4g 0g 0.4g 2

Macaroni 46 Low 1 Cup (140g) 39.7g 1.8g 0.9g 197

Orange Juice 46 Low 1 Cup (250ml) Fresh 25.8g 0.5g 20.8g 112

Pineapple Juice 46 Low 1 Cup (250ml) 34.5g 0.5g 34g 140

Raw Carrot 47 Low 1 Regular Carrot (72g) 6.9g 2.2g 3.3g 30

Bulgar 48 Low 0.25 Cup (44g) 34g 4g 0g 150

Fresh Boiled Peas 48 Low 1 Cup (160g) 25g 8.8g 9.5g 134

Grapefruit Juice 48 Low 1 Cup (250ml) 22.1g 0.2g 21.9g 94

Old Fashioned Oatmeal 48 Low 1/3 Cup (48g) 23g 4g 1g 130

Papaya 48 Low 1 Small (152g) 14.9g 2.7g 9g 59

Pumpernickel Bread 49 Low 1 regular slice (26g) 12.3g 1.7g 0.1g 65

Fresh Boiled Carrots 49 Low 1 Carrot (46g) 3.8g 1.4g 1.6g 16

Muesli 49 Low 2OZ (56g) 40.1g 4g 17.1g 196

New Boiled Potatos 49 Low 0.5 Cup (78g) 15.7g 1.4g 0.7g 68

Brown Rice 50 Low 1 Cup (195g) 44.8g Cooked 3.5g 0.7g 216

Cheese Tortellini 50 Low 8OZ (227g) 55g 3g 4g 420

Linguini 50 Low 1OZ (30g approx) 20.5g 0g 1g 105

All Bran 51 Low 0.5 Cup (31g) 22.9g 9.9g 5.9g 81

Strawberry Jam 51 Low 1 Tspn (10g) 6.2g 0g 0g 25

Canned Kidney Beans 52 Low 1 Cup (256g) 38.1g 9g 0g 207

Kiwi 52 Low 1 Medium Kiwi (76g) 11.1g 2.3g 6.8g 46

Sweet Potato 52 Low 1 Medium Raw (130g) 33g 4g 7g 130

Chocolate Muffin 53 Low 1 Muffin (28g) 12.6g 0.3g 0g 116

Corn on The Cob 54 Low 1 Ear (146g) 31.9g 0g 0g 155

Buckwheat 54 Low 1 Cup (170g) 121.5g 17g 0g 583

Natural Muesli 54 Low 1 Serving (135g) 85.6g 11.2g 18.2g 467

Sourdough Bread 54 Low 1 Small Slice (32g) 16.6g 1g 0.1 88

Frosted Flakes 55 Low 0.75 Cup (31g) 28g 1g 11.8g 114

Fruit Cocktail 55 Low 1 Cup (237g) 20.2 2.4g 17.8g 76

Honey 55 Low 1 Tbsp (21.0g) 17.3g 0g 17.2g 64

Mango 55 Low 1 Cup Sliced Mango (165g) 28.1g 3g 24.4g 107

Banana 56 Medium 1 Medium Banana (118g) 26.9g 0g 0g 116

Cranberry Juice (Unsweetened) 56 Medium 8 FL OZ (240g) 32.4g 0g 32g 128

Sultanas 56 Medium 1OZ (30g approx) 19.3g 0.6g 0g 82

Sweetcorn 56 Medium 1 Cup (256g) 46.4g 3.1g 8.3g 184

Apricots 57 Medium 1 Apricot (35g) 3.9g 0.7g 3.2g 17

Oatmeal Cookies 57 Medium 1 Large Cookie (18g) 12.4g 0,5g 4.4g 81

Pita Bread 57 Medium Large (46g) 35.4g 4.7g 0.5g 170

Basmati White Rice 58 Medium 1 Serving (75g) 57.8g 1.5g 0 262

Porridge Oats 58 Medium 1 Serving (30g) 18g 2.7g 0g 109

Blueberry Muffin 59 Medium 1 Mini Muffin (17.0g) 8.2g 0.4g 3.3g 47

Figs 61 Medium 2 Large Figs (128g) 24.3 3.8g 20.8g 97

Kelloggs Raisin Bran 61 Medium 1 Cup (100g) 46.5g 4g 20g 188

Cream Of Corn 63 Medium 0.5 Cup (125g) 14g 2g 7g 60

White Boiled Potato 63 Medium 1 small (125g) 25g 2.3g 1.1g 108

Black bean Soup 64 Medium 1 Cup (247g) 19.8g 4.4g 0.2g 116

Canned Beets 64 Medium 1 Cup (246g) 16.2g 3g 13.2g 69

Raisins 64 Medium 1 Cup Packed (165g) 130.6g 6.1g 97.7 493

Rye Bread 64 Medium 1 Slice (32g) 15.5g 1.9g 0.1g 83

Shortbread Cookies 64 Medium 1 Average Cookie (8g) 5.2g 0.1g 1.2g 40

Table Sugar 64 Medium 1 Tspn (4.2g) 4.2g 0g 4.2g 16

Cantaloupe 65 Medium 1 Large Melon (814g) 66.4g 7.3g 64g 277

Diet Coke 65 Medium Average Amount (240g) 0.1g 0g 0g 1

Couscous 65 Medium 1 Cup (157g) 36.5g 2.2g 0.2g 176

Green Pea Soup 66 Medium 1 Cup (250g) 26.5g 2.8g 1.5g 165

Instant Porridge 66 Medium 1 Serving (34g) 22.4g 1.7g 0g 125

Nutri-grain 66 Medium 3.5OZ (100g) 84.6g 6.3g 0g 360

Pineapple 66 Medium 1 Cup Diced (155g) Pineapple 19.6g 2.2g 14.4g 74

Split Pea Soup W/ Ham 66 Medium 1 Cup (240g) 26.8g 4.1g 4.5g 185

Croissant 67 Medium 1 Croissant 28g 1g 4g 270

Grapenuts 67 Medium 1 Serving (125g) 19g 0g 0g 141

Shredded Wheat 67 Medium 2 Biscuits (38.1g) 29.9g 4.4g 0.2 129

Wheat Thins 67 Medium 1 Serving (21.0g) 16g 1g 3g 100

Cornmeal 68 Medium 1 Cup (122g) 93.8g 8.9g 4.8g 422

Rye Crackers 68 Medium 1 Wafer (7.1g) 4.1g 0.6g 0g 28

Wheat bread 68 Medium 1 Slice (28g) 12.9g 1.9g 5.6g 69

Crumpet 69 Medium 1 Crumpet (46g) 19.3g 0.5g 0g 92

Kellogs Special K 69 Medium 1 Cup (100g) 22g 0.7g 4g 117

White Bread 70 High 1 Slice (25g) 12.7g 0.6g 1.1g 67

White Mashed Potato 70 High 1 Cup (210g) 35.5g 3.1g 3g 237

Cooked Millet 71 High 1 Cup (174g) 41.2g 2.3g 0.2g 207

Swede 71 High 3.5 OZ (110g) 5g 2.8g 0g 22

Crunchy Nut Cornflakes 72 High 1 Serving (30g) 24.6g 0.9g 0g 117

Plain Bagel 72 High 1 Small Bagel (65g) 37.4g 1.6g 0.7 192

Watermelon 72 High 1 Cup Balls (154g) Watermelon 11.5g 0.6g 9.5g 46

Bran Flakes 74 High 1 Serving (28g) 18.5g 4.2g 0g 90

Cheerios 74 High 1 Cup (100g) 22g 3g 1g 110

Pumpkin 75 High 1 Cup Cubes (116g) 7.5g 0.6 1.6 30

Weetabix 75 High 2 Biscuits 25g 3.9g 0g 117

Gluten Free White Bread 76 High 1 Serving (70g) 24.5g 0.7g 0g 179

Vanilla Wafers 77 High 1 Cookie Wafer (2.9g) 2.2g 0.1g 0.9g 13

Gatorade 78 High 250ml Bottle 15g 0g 7.6g 60

Broad Beans 79 High 1OZ (30g approx) 9g 7.6g 0g 69

Brown Rice Cakes 80 High 1 Rice Cake (9g) 7.3g 0.4g 0.1g 35

Crispbread 81 High 1 Crispbread (10g) 8.2g 1.6g 0.1g 37

Corn Chex 83 High 1 Cup (100g) 25.8g 1g 3g 120

Rice Chex 83 High 1 Cup (100g) 21.2g 0g 2g 120

Baked Potato 85 High Flesh (2.25"x4.5" approx 156g) 33.6g 2.3g 2.7g 145

Cornflakes 86 High 1 Cup (100g) 24.1g 1g 2g 101

White Rice 87 High 1 Cup Cooked L / Grain (158g) 44.5g 0.6g 0.1g 205

Red Baked Potato 93 High 1 Small Potato (130g) 27g 2.5g 2g 123

French Baguette 95 High 0.25 Loaf (49g) 25g 1g 1g 130

Parsnips 97 High 1 Parsnip (150g) 27.2g 5.8g 7.7g 114

Glucose (Dextrose) 100 High 1 Tspn 5g 0g 5g 20

Dates 103 High 5 Dates (41.5g) 32g 3.5g 26.5g 115

Maltose 105 High 1 Tspn 5g 0g 5g 20

Calculating the GI of more than one food in a meal.

Determine the percentage of total carbohydrate in the meal contributed by each food.
Multiply the known GI of each food by this percentage.
Add the resulting figures to get the predicted GI of the meal.

Suppose you eat 2 slices (2oz) of toast and a glass (4oz) of milk.
The toast contains about 26g of carbohydrate; milk about 6g of carbs.
The total carb content is 32g. (81% from bread; 19% from milk)
The GI of bread is about 70; the GI of milk is about 28.
Calculation = GI X Percentage of carb contribution

Toast: 70 X 81% = 57
Milk: 28 X 19% = 5
Total: 57 + 5 = 62

The GI value of the meal is 62.

(Rage) · Joined: 22 Mar 2007 Posts: 321 Location: UAE

Woah, that's a lot of info and is complicated for a person with a brain like mine, but as i understood after reading your replies more than once, and twice...I understood that the lower the GI is, the better it is, cause it has less sugar. Is that it?

I'll definately copy the info if you dont mind, and save it in MS, for later on use. I need to watch my sugar inatke. Cause once I started dieting, I attacked sugar like an animal in a way I never did when I didn't use to diet.

To stick to the cardio forum;

I sort of hurt my ankle/foot while sprinting yesterday, I can still walk on it normally but it hurts a helluva of a lot. I don't want to rest for a day or two, cause if I did will fall back.

What I'm not sure about, shall I do slight cardio? Such as walking on the treadmill on a slow speed like 4.5 or something.
The thing is, tomorrow I'm going to do muscle training, which doesn't really require my "legs", but I usually like to play basketball afterwards or before... So I don't know what to do.

Eh.

Boss Man · Posted: Sun Mar 25, 2007 4:12 pm Post subject:

The lower the GI of food, the less effect if has on Blood sugar, not necessarily less Sugar, as in the case of White Rice, it stated 0.1g of Sugar, so Lower GI foods have less effect on Bloodsugar.

However as I said before, higher ones only have the stated effect in the right portions. You can have hi GI foods, as long as you don't overdo it, so a small portion of White Rice, a little bit of Parsnip, Red Potato etc etc is okay, just don't have goodly sized portions of such foods too often.

High GI foods work better when you get up, or finish a workout and Blood Sugar is slower, then they are more acceptable.

swanso5 · Posted: Mon Mar 26, 2007 2:28 am Post subject:

easiest way to put it for carbs

meal 1 (breakfast) - fruit, breakfast cerials, bread
meal 2 - fruit
meal 3 - fruit
train
meal 4 (straight after training) - breakfast cerials (this is what i have), protein shake with maltodextrin, glucose etc
meal 5 - rice, pasta, bread (moderate serving), veg, salad
meal 6 - veg, salad
meal 7 - veg, salad (optional)

(Rage) · Joined: 22 Mar 2007 Posts: 321 Location: UAE

I dont think I can do that sort of diet at all. It seems all vegies and fruits. I like to eat veggies twice a day, sometimes I eat a saladthat has 4 different ingredients so it meets the need of veggies a day, and sometimes same thing with fruit. I like my dinner to be light, maybe a little cheese with bread, with at least 3 fruits or so.

Somedays I workout before my 3rd meal, and sometimes after. It depends on the day, when I can and so on.