T Nation

T dawg diet & fiber

I’m starting the t-dawg diet soon and am concerned about the fiber requirements: 25 grams a day. i looked into a jug of metamucil, but that only offers 5 g per serving (if i am reading the label correctly). am i supposed to take five disgusting servings everyday? is there another way to get more fiber…pills?? anything else??

also, i noticed that the orange flavored metamucil contains citric acid. if i recall correctly, citric acid “negates” the benefits of creatine. thus, is it wise to combine the metamucil and ribose-c as suggested in the article? thanks for the help…

Well the metamucil is a must. If I recall there is a small amount of carbs in either variety so I choose to use Colon Pure made by GNC as it is carb-free (the plain one). It’s really not that bad. You could also use guar gum powder if you have access to it, this is also a soluble fiber that improves insulin sensitivity. You have to make sure you mix it w. plenty of water and drink it immediately after mixing it or it will turn into gel. You can also consume a small amount of green veggies such as broccoli, and I eat two salads/day similar to the mess-o-greens in T-Dawg, except mine is a little more boring. A cup of baby spinach (5 g. fiber and no carbs in the one I use), 1 cup romaine lettuce and 1 cup leaf lettuce. I use 2 tsp. olive oil, a tablespoon of red wine vinegar and a tablespoon of lemon juice. The vinegar and juice lower the glycemic level up to 30 % so this will keep what little insulin you get from the small amt. of carbs down. I also don’t do the pre-workout carbs as I don’t need them to maintain performance but many do need them so I’d try it initially if I were you. Good luck!

I have been buying the unflavored, powdered fiber supplement from Wal-Mart. This is a psyllium husk product. They have a very inexpensive generic brand. I mix it right in to my protein shakes, except for the post-workout recovery shake.
One handy way to do this is to preblend your protein powder in an empty container. I add protein powder, fiber supplement, creatine, and tribulus all together into a custom blend ahead of time.
When I am restricting carbs, I make pre-workout power-up shakes by blending sliced peaches or apricots with applesauce and water, and I add the sugar-free, orange-flavored powdered fiber supplement (generic brand at Wal-Mart) to this with lots of water. - Nylo

I’ll second the recommendation for guar gum, which you can get at the beyond-a-century site. If you are taking the fiber for intestinal regularity (which I imagine you are), the fiber in psyllium acts to “move things along” in the bowel, whereas the guar gum acts to “soften things up.” When I need extra fiber, I’ll mix 1 heaping tsp. of the Walmart unflavored psyllium with 2 tsp. of guar gum in about 10 oz. of water–and drink it quickly. That gives about 7g of dietary fiber. Guar gum even has a thermogenic effect, and has been well studied in use for weight loss.

Btw, beyond-a-century also sells bulk unrefined psyllium, so if you are really fanatical about carbs, you might try it out.

I think the costco near me had a very fine (texture) psyllum-husk product that had no carbs. I haven’t tried it myself yet, but I plan on getting a jar in the next few weeks and I’ll let you know. The colon-clense product texture is pretty gross to me, even if the “taste” is hidden by the shake.