T Nation

Getting Ripped Abs and Fruit?

Hi guys what’s your opinion on eating fruit when getting a ripped six pack? It been brought to my attention that sugar is the enemy for abs and fruit has sugar so would you reccomend eating fruit or cutting down on fruit consumption and sticking to more veg, greens in particular?

[quote]creasey21 wrote:
Hi guys what’s your opinion on eating fruit when getting a ripped six pack? It been brought to my attention that sugar is the enemy for abs and fruit has sugar so would you reccomend eating fruit or cutting down on fruit consumption and sticking to more veg, greens in particular? [/quote]

I don’t think anyone’s ever got obese from eating too many fruits. That being said when it comes to fruit i typically keep it in the breakfast/morning period of the day because it will help refill liver glycogen which is typically low in the morning. That’s the only problem i personally have with fruit is that it does nothing for muscle glycogen.

However, its never a problem to enjoy fruits throughout the day, many are very low in fructose such as berries(blueberries,strawberries,blackberries,raspberries) or you could buy a product like Superfood from here. Like i said, i think you may be majoring in the minors, too much fruit is not going to be the reason you do or don’t have hawt abz. Eat quality foods, train hard and frequently and that will take you where you want to go.

Yeah that is what I was thinking maybe having some berries and natural greek yoghurt as a smoothie in the morning with my breakfast just to get some more quality vitamins in me

Fruits and Fruit JUICES are very different when you’re talking a cutting diet.

For the most part, the actual fiber content and relatively low amount of anything other than water and fiber in whole fruits makes the sugar content less of an issue than many people realize.

Fruit juice on the other hand contains a very large amount of sugar in a relatively small amount, and usually has next to no fiber to slow the absorption and resultant insulin spike (the reason people freak out when watching their carb intake).

S

[quote]Eazy wrote:

[quote]creasey21 wrote:
Hi guys what’s your opinion on eating fruit when getting a ripped six pack? It been brought to my attention that sugar is the enemy for abs and fruit has sugar so would you reccomend eating fruit or cutting down on fruit consumption and sticking to more veg, greens in particular? [/quote]

I don’t think anyone’s ever got obese from eating too many fruits. That being said when it comes to fruit i typically keep it in the breakfast/morning period of the day because it will help refill liver glycogen which is typically low in the morning. That’s the only problem i personally have with fruit is that it does nothing for muscle glycogen.

However, its never a problem to enjoy fruits throughout the day, many are very low in fructose such as berries(blueberries,strawberries,blackberries,raspberries) or you could buy a product like Superfood from here. Like i said, i think you may be majoring in the minors, too much fruit is not going to be the reason you do or don’t have hawt abz. Eat quality foods, train hard and frequently and that will take you where you want to go.[/quote]

thats not true is it, that fruit only goes to liver glycogen?

Aren’t you bulking?

Stu has it right…eat the fruit not the juices…fiber helps. But too much fruit might not help…I had very low body fat and ate fruit every day. But it was mostly morning with cereal. And I was working out like crazy. I would imagine too much fruit with less working out would add some lbs…But its the juice thats not good.

While most people didn’t get fat eating too much fruit, I’ve known many that stay fat eating too much fruit :wink:

I have a friend, who when cutting for a competition, eats a ton of watermelon during and in between meals. Says its both satisfying and filling, but hasn’t mentioned anything about it’s carbs and GI index.

[quote]paulieserafini wrote:

[quote]Eazy wrote:

[quote]creasey21 wrote:
Hi guys what’s your opinion on eating fruit when getting a ripped six pack? It been brought to my attention that sugar is the enemy for abs and fruit has sugar so would you reccomend eating fruit or cutting down on fruit consumption and sticking to more veg, greens in particular? [/quote]

I don’t think anyone’s ever got obese from eating too many fruits. That being said when it comes to fruit i typically keep it in the breakfast/morning period of the day because it will help refill liver glycogen which is typically low in the morning. That’s the only problem i personally have with fruit is that it does nothing for muscle glycogen.

However, its never a problem to enjoy fruits throughout the day, many are very low in fructose such as berries(blueberries,strawberries,blackberries,raspberries) or you could buy a product like Superfood from here. Like i said, i think you may be majoring in the minors, too much fruit is not going to be the reason you do or don’t have hawt abz. Eat quality foods, train hard and frequently and that will take you where you want to go.[/quote]

thats not true is it, that fruit only goes to liver glycogen?[/quote]

This is an exerpt i took from someone who is smarter than me but it explains how it works…

 What happens with fructose is that the muscles do not have the enzyme required to turn fructose into glycogen. The liver does so fructose replenishes the liver. It does not take much to replenish a liver of glycogen as it can hold around 100 grams only. Therefore, if you eat too many fruits, you will fill up your liver glycogen and this causes the body to release an enzyme called phosphofructokinase signaling the body that glycogen stores are full. Since the liver has to supply energy for the whole body, the body uses its glycogen stores as the fuel gauge. When the tank is full, so to speak, that is when any extra fuel gets stored away. Because of this, I suggest that fruits be limited and even be eliminated if following an aggressive fat loss diet. If you want to eat some fruits on a fat loss diet, I recommend you eat a serving of low sugar fruits like apples or strawberries in the morning with breakfast and maybe another serving with the post workout meal.

Or this article explains things really well also… http://www.T-Nation.com/free_online_article/sports_body_training_performance_nutrition/the_evils_of_fructose

Thanks for the replies :slight_smile:

I am currently bulking, it just we was talking about this on a course I was on and my view on it was that fruit should be limited to a certain extent and be replaced with veggies if possible, if you do have fruit it better to go for things like water melon or grapes etc and try to keep to morning and post workout latest

[quote]Eazy wrote:
Or this article explains things really well also… http://www.T-Nation.com/free_online_article/sports_body_training_performance_nutrition/the_evils_of_fructose [/quote]

That article is actually pretty awful and misleading.

Then again, she studied under Jeff Volek, so I suppose that’s not too surprising.

[quote]anonym wrote:

[quote]Eazy wrote:
Or this article explains things really well also… http://www.T-Nation.com/free_online_article/sports_body_training_performance_nutrition/the_evils_of_fructose [/quote]

That article is actually pretty awful and misleading.

Then again, she studied under Jeff Volek, so I suppose that’s not too surprising.[/quote]

Yeah, that dude sure is a dummy :wink: course low-carb people will be biased I guess

[quote]anonym wrote:

[quote]Eazy wrote:
Or this article explains things really well also… http://www.T-Nation.com/free_online_article/sports_body_training_performance_nutrition/the_evils_of_fructose [/quote]

That article is actually pretty awful and misleading.

Then again, she studied under Jeff Volek, so I suppose that’s not too surprising.[/quote]

just checked the article author, she is one smart lady (at least from reading her stuff in the past)

[quote]anonym wrote:

[quote]Eazy wrote:
Or this article explains things really well also… http://www.T-Nation.com/free_online_article/sports_body_training_performance_nutrition/the_evils_of_fructose [/quote]

That article is actually pretty awful and misleading.

Then again, she studied under Jeff Volek, so I suppose that’s not too surprising.[/quote]

I only linked it for its explanation of fruits and liver glycogen but if i remember correctly a lot of people had issues with the article on the whole when it came out.

Charles Poliquin recommends no more than 20mg fructose/day for a non-athlete wanting to lose body fat. That is the equivalent of a small apple. I tend to avoid fruit altogether when following a cutting diet and fill up on green veg.

[quote]Waif No More wrote:
Charles Poliquin recommends no more than 20mg fructose/day for a non-athlete wanting to lose body fat. That is the equivalent of a small apple. I tend to avoid fruit altogether when following a cutting diet and fill up on green veg.[/quote]

An apple has 20-25g of carbs, not all of that is fructose.

there is about 5g or so of fructose :wink:

All that really matters is cals in cals out.

JK!!!

I had an orange post workout today. OH MY GAWD MY HAWT ABS ARE GONNA DISAPPEAR.