Diet for abs

[ThePhantom]

So I want to get abs back.
I'll currently be working out 4 times a week and ill do HIIT on the bike 4-5 times a week. In terms of diet, what should I be eating to get abs back. I can see the first 2 popping out but the next two i can feel wen i touch and from there its all flabs.

I currently hav a ratio of 40;40;20 of carbs;protein;fats so what hould i be taking in now? Should i still eat 3 bananas and a protein shake after workout.Cheers

[Heather Z]

That's too many carbs for me, but everyone is different. I don't eat bananas because they are too high-glycemic, I opt for strawberries/blueberries after workout with protein.

[Boss Man]

Depends on the Glycemic load though.

Thing is if you eat a Banana, yes it's around GI 54, top of the low GI scale, and coupled with a larde Banana, around 28g Carbs, your Glycemic load is just over 15, (moderate).

If you eat a smaller one that's around 18g Carbs, is only 11.5, which is considered low.

So there's a descrepancy there between a large and a small one of around, 3.5% Bloodsugar impact.

So Bananas, needn't be the bad guys thye first seem. Unless Bloodsugar is spiked highly on a regular basis, then you might long-term cause Diabetes, but now and again is fine.

The only other main issues with Bananas, is the Fructose to Fat conversion in the Liver. That would be the main gripe abou Bananas for me, rather than an occasional spike in Bloodsugar, from very infrequent consumption.

Phantom, I'd try increasing Protein to say 35%, and cutting Carbs back to 35%. You'll keep cals the same, so no muscle should potentially be sacrificed, and no real Metabolic change should occur, but a Carb cut, might trigger some Fat conversion to energy.

That might help, diet wise.

[ThePhantom]

Depends on the Glycemic load though.

Thing is if you eat a Banana, yes it's around GI 54, top of the low GI scale, and coupled with a larde Banana, around 28g Carbs, your Glycemic load is just over 15, (moderate).

If you eat a smaller one that's around 18g Carbs, is only 11.5, which is considered low.

So there's a descrepancy there between a large and a small one of around, 3.5% Bloodsugar impact.

So Bananas, needn't be the bad guys thye first seem. Unless Bloodsugar is spiked highly on a regular basis, then you might long-term cause Diabetes, but now and again is fine.

The only other main issues with Bananas, is the Fructose to Fat conversion in the Liver. That would be the main gripe abou Bananas for me, rather than an occasional spike in Bloodsugar, from very infrequent consumption.

Phantom, I'd try increasing Protein to say 35%, and cutting Carbs back to 35%. You'll keep cals the same, so no muscle should potentially be sacrificed, and no real Metabolic change should occur, but a Carb cut, might trigger some Fat conversion to energy.

That might help, diet wise.

I eat 3 bananas after workout 4 times a week. So this isn't good for diabetes? Correct?

So for abs to start showing, ill need to change to a 35:35 ratio of protein and carbs?

[swanso5]

post your current food plan so we can add / subtract for that

[Boss Man]

Sorry I meant to say, increase protein to 45%, cut Carbs to 35%, I made a slight error there.

Certainly you have a problem with the Bananas, plus they don't increase Muscle Glycogen after workouts as much as other Carb types, as they contain quite a bit of Fructose.

Also even if you eat small ones, you get roughly a 33% Glycemic Load, which I think isn't necessary.

So you need some form of Complex Carbs afterwards, which factoring in the lowered Bloodsugar, is only going to increase it up by about 20-25%. I doubt you need anything higher then that, as a spike.

Oh and yes, if you increase Bloodsugar too highly too often, Diabetes risk can be increased.

[Heather Z]

Boss man:

What do you think about oatmeal w/a few strawberries, and egg whites
as an after workout meal?

[swanso5]

- oatmeal and s'berries may have too high a fibre content for me
- eggs digest too slowly
- keep fruit for meals before working out
- have some whey proterin and water and oatmeal as a post meal than eggs and veg/salad for the next meal

[Heather Z]

- oatmeal and s'berries may have too high a fibre content for me
- eggs digest too slowly
- keep fruit for meals before working out
- have some whey proterin and water and oatmeal as a post meal than eggs and veg/salad for the next meal

Thanks for your input... I don't eat pre-workout, just doesn't work
well for me, so I only eat a very few strawberries after with the other previously mentioned food.

I can't find a way to mix EAS vanilla protein in oatmeal where it
tastes tolerable......LOL
any ideas there?

[Boss Man]

You need faster acting Protein than Eggs.

I'd go with some form of Rice or Legume in that instance, as you could get a better mix if Protein and Carbs, but just keep Rice portions low if you do.

[Heather Z]

Thanks.........but I'm a rice-a-phobe....LOL

[swanso5]

have shake and oatmeal seperate then

you don't to eat right before training, i was just saying have fruit with the meals you have before you train