I posted the following to Jeremy at the Quad Squad board:
Quote:
A poster on the Main Board, who also posts at the BFL board at www.3fatchicks.com, asked about why cheese (even fat free cheese, yuk!) is not considered an authorized protein. I also note that on the nutrition program you made for me, it's not listed.
I have never considered cheese a really healthy food myself, but could you go into the whys and wherefores in a bit more detail than the answer on the Main Board? Thanks!
Jeremy's answer:
Quote:
The fat content of most cheese is prohibitive. The cheeses with reduced fats are highly processed and contain other, less desireable ingredients. I do, however, enjoy occassional dabs of organic cheese here and there .... I don't see it as a problem as a protein source, but most people lack the discipline to eat the right portion sizes ... if you can eat a block of cheese, great! Just keep in mind the fatty cheeses can pack 500+ calories in an inch square!
In health,
Jeremy
And just wanted to add this related Q&A from the Hussman site:
Quote:
Q.Hi John! I'm doing the program as a vegetarian. Is there anything you would advise for keeping my protein up?
A. It helps if you aren't totally vegan, and can include foods derived from milk and eggs. If that's not the case, then by necessity, the staple is probably soy protein, which you can have in tofu, Boca Burgers, and other texturized forms. So far as soy-protein isolates are concerned, my understanding is that they vary significantly in terms of amino-acid profile. In the March 2000 Muscle Media, Brett Hall R.D. notes that the best of these is Supro brand, from Protein Technologies (a division of Ralston). The Supro is very complete in that regard.
As far as beans, rice and lentils go, be sure to remember that they are higher in carbohydrate than in protein. For example, most beans have about 2-3g of carbohydrate per gram of protein, and rice is closer to 10g of carbohydrate per gram of protein. So in order to get 1 gram of protein per lean pound (which I would suggest on the BFL program), it's almost essential to supplement with a soy protein isolate or other high protein source. If you're targeting your protein intake to about 1 gram per lean pound (at least 30-40% of your calories), and your overall caloric intake is consistent with your fat-loss goals, the carbs will work themselves out, so you don't have to be analyzing the whole diet gram for gram.
If milk and eggs are included in your diet, you've got a much wider range. On the whole-food side, there's egg protein, which gives you a lot of variety itself, and casein protein (cottage cheese). Cottage cheese is digested slowly, and it has properties that help to reduce muscle breakdown (for example, high glutamine content). It's a great choice for your last meal of the day. I'd definitely include it in your dietary mix, even though Zig Ziglar says "I have found it to be universally true that 'aint nothin' but fat folks eat the stuff".
Whey protein is also derived from milk, and is the key protein source in Myoplex. It has an excellent amino-acid profile, with a high concentration of branched-chain amino acids that are integral to muscle growth. It also has immune-enhancing properties, so is good to include if you can. EAS derives the whey protein from micro-filtration and ion-exchange, which keeps it intact. Brett Hall, a vegetarian, suggests that you try to get a balanced variety in your protein supplements, and he shoots for an equal ratio of soy, whey and casein proteins, with egg whites (or egg-beaters) as an additional whole food source. Hope that helps! John
If you check the book, even tho' cheese isn't listed as an authorized carb, you'll note that Bill P does use it kind of like a condiment or flavoring in one of his sample menus. Probably the best way to use lowfat/fat free cheese if you're gonna IMO.
doesn't especially want a cat. My cat Tommy was my best buddy growing up (male cats can be great!)
but I thought I'd let the sleeping dog lie at that point if you know what I mean. Even though the old fallacy about BFL being expensive to do was mentioned (I hear that SO often and it's completely untrue - my grocery and eating-out bills have actually DECREASED since starting BFL). I'd like to post something that I posted on a previous thread but bears repeating - originally posted by George at L&S:
I have the same deal with lying DB Tri extensions - funny that I can do overhead tricep rope extensions at up to 65# for 15 reps but for lying DB extensions I'm still stuck at 10-12# tops. I usually superset 'em with bench dips - whatta workout!