T Nation

LL Prime Time Thurs 8/25


Hi All.

I'm here to learn a little if you are.

Got questions?


Here's one from cally...

Just keep track of the cumulative milligrams of both EPA and DHA.

Three grams, + or - a gram perhaps, of combined EPA+DHA is a lot but not too much according to the research I've seen.


You beat me to it. thanks for the response


Low typing speed...

would that be called typo-glycemia?



Dr. Lonman, do you have any foods that you eat every day? Can you expand on why/not?



creatine serum.



would you have any suggestions for awakening the soul before a sporting event. I like taking Power Drive, piracetam and green tea with some creatine. Any ideas of what I could throw together when I'm feeling lethargic?

Thanks Doc,

-Get Lifted


No, seriously... I'm so sold on [/i]variety[/i] that there aren't many foods I eat every single day.

Old-fashioned oatmeal and skinless boneless chicken breast are probably closest. How about you?



Going back to your "good carbs bad carbs" thread, would you say that complex carbs (barley, oats, quinoa, etc) are better in the morning after a big workout and simpler carbs like pasta, rice and the like are more ideal PWO? Would these general guidelines change depending on your specific goals (bulking up, cutting, endurance prep, etc) and if so, how? Thanks.


Get lifted,
Hey bro.
I personally think that a pre-event "ritual", that's done each time in the 60-90 minutes beforehand, is awesome. Rob Fortney and I covered this in an Experiements v. Experience audio program a while back. (I think TC may have it in the T-Nation archives.) We used to drink strong bitter coffee and watch metal videos. Done regularly, a pre-workout ritual triggers your mind that it's time to rock. In a reverse sort of way, it's a similar line of thinking to a "sleep ritual", where one habitually trains himself to relax and get to sleep with a series of repeated behaviors. I'm no psychologist, but it works for me and I've seen it work for others.

You might also want to check out a book called "Mental Toughness Training for Sports" by James Loehr (another Ph.D.). It's been a real influence on me.


Well, I used to eat 3 cans of tuna a day... did that for 2 years straight.

Now I'm big on dairy. Cottage cheese, yogurt, and milk are staples. Macaroni and cheese is another... and lets not forget the Calorically dense Pop Tarts!



Thanks Lowery,

Off to the grid.

i'll check that out!

-Get Lifted


Yes, lower glycemic index carbs like oats, beans and 100% whole grains outside of the workout period. Whole fruits are also so helpful that I wouldn't want to limit them to a time frame during a given day. Mid-workout drinks and post-workout drinks/ meals can include sucrose (table sugar), brown potatoes, diluted grape juice, white rice or white bread, sports drinks, sugary kids cereals, etc.


LL, are you a believer in 'the source really doesnt matter' when it comes to calories when bulking?

IE: if you are eating above maintenance and have adequate protein, EFA's, and micro/macro nutrients do you believe were the extra calories comes from really matters.

For example if a person eats unrefined carbs for more of their calories or gets most of them from fats.


David, you and I have a lot in common. (Read on.)

I consume low-fat dairy regularly too. This isn't always popular, maybe you and I should pen an article on its myriad benefits.

And I, too have pop tarts in the cupboard. (My wife thinks they're for my son but I've always had a peri-workout soft spot for them in the tradition of Tom Platz.)

After umpteen years of eating cans of tuna twice a day, I had to get increasingly creative to get it down. Ultimately, recipes flew out the window and I just slammed it with OJ right there on a bench in the gym. I don't do eat it much nowadays. Two-three times per week maybe.


I think that calorie source matters based on individual aspects (family history of diabetes for example or current body composition or supplements and meds or exercise choices...) it's why a tailored nutrition assessment is helpful. There really are differences in how well people metabolize the "energy macronutrients": carbs vs. fats. (protein not being a primary fuel source, of course)

And overall nurient content of one's ongoing diet is another consideration. There are so many phytochemicals that work in as yet unknown combinations, it's worth going after whole fruits and vegetables instead of refined starch foods all the time.

But you probably already know that part.

I think it's helpful to note that when it comes to changeing body composition and muscle mass, energy balance (total kcal) is the important beginning, but not the end-all-be-all of the process.


Okay all,

It's 9:30 and I'm out.

Take care and I'll see you next time.
Barring catastrophe, my nights will change to WEDNESDAY and Thursday.