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| jyms |
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There has been a few threads concerning health and fitness, with most revolving around the workouts, or the exercise. The problem is, nutrition is as much, if not more important. You can hammer weights all day and have the best planned workout possible, but without the right foods and the right nutritional supplementation, you will stunt, if not regress in your attempt to get bigger, stronger or leaner. Most people here are on one of two plans, get leaner or get Bigger (more muscular). For starters, the basics are the same, healthy proteins are the staple of either plan. 1.5 gms (avg) of protein per pound of body weight on either plan. How come both getting more muscle and losing fat need the same requirements. It comes down to muscle. You either want to build muscle or maintain it, and that requires a large amount of amino acids (protien) to do that. How come both need 1.5 gms per pound? Heres an example FTR member #1 wants to lose fat. He's 220 lbs and 30 lbs too heavy and needs approximately 2500 calories a day. By taking in our protein requirements, he will be eating 1.5 x 220 lbs= 330 gms of protein a day for 1320 calories. More than half of what we eat will be protein, add in some healthy fats and vegetables and you have 6 meals of 55 gms of protein with veggies and healthy fats at every meal, no room for refined or starchy carbs. Fat loss with any exercise regimen will be fool proof. FTR member #2 wants to gain muscle. He's 150 lbs and 15 lbs too light and needs approximately 2250 calories a day. By taking in our protein requirements, he will be eating 1.5 x 150 lbs= 225 gms of protein a day for 900 calories. Almost half of what we eat will be protein, add in some clean starchy carbs (rice, potatoes, beans or whole grains) healthy fats and vegetables and you have 6 meals of 37.5 gms of protein. When eating like this with starchy carbs and healthy fats you can be constantly feeding the metabolism with carbs and fats, all the while preserving the protein for constant feeding of muscles for repair and growth. Pretty simple. That information is a trade off. What do I need? I need some variety. I have been on bulking, cutting and maintenance diets for over 12 years, until this last year or two. I want to find some new foods I can eat that others may use for thier "diets" or jsut have as a favorite in the rotation. Here is the requirements. 1) High protein. 2) Low carbs. ( No potatoes, rice, bread, flour, sugar) No carrots or corn either. 3 ) Either protein dish, vegetable side or full meal. 4) Easy to make. Everyone has a problem with making food when on a "plan". Eating 5 or 6 times a day will make you feel like you are in the kitchen more than the gym. More complicated things are able to be made once and separated, but they can't all be like that. I am looking for things that can be made before work, or bought during lunch and either assembled or nuked. 5) Not "low fat". Fats are ok when working out and avoiding carbs. Obviously there is a limit, but healthy oils and nuts are great. (egg yolks too) Right now, I am living on beef, chicken, eggs, protein drinks, salads, spaghetti squash, cabbage, some raw carrots, celery and avacado. |
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Play for FREE and practice your game at...Join the FTR Poker Forum to disable these banners and start posting! | |||||
| ackthecat |
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| I wonder if shrimp is ok, its a nice break from chicken and canned tuna (just plain YECH) Im restricted to no carbs after 4 PM, so Im having a hard time trying to find different stuff to eat after 4. May be able to post some more ideas after meeting with my trainer on friday. Have been eating some of the lowfat 100 cal yogurts, they arent too bad. I too would appreciate any ideas for variety. | ||||
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I don't suffer from insanity. I enjoy every minute of it.
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| bigspenda73 |
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Here's my grocery list every week, and it's mainly from ideas Jyms and I have thrown around in the past. Well, actually I just ask a question and let him tell me what to do. 3 lbs. Chicken Breast 6 packs 8oz tuna in water (not the cans the packs) 2 bags lettuce 5 dozen eggs 3 cartons 1% cottage cheese 2 cartons non-fat vanilla yogurt (dannon makes a good tasting strawberry too) 1 loaf Whole-grain whole-wheat bread 1 Bottle of reduced-fat ranch (you'll notice the reduced fat has less carbs than the non-fat) 1 Gallon 2% milk 1 lb low-fat deli turkey breast sliced 1 lb low-fat deli ham sliced 1 bag 2% diced cheddar cheese 1 carton of pistachios (typically 250) Add the fact that I'll take 5-6 scoops of 20g protein shake powder throughout the day and I get well over 250g of protein a day. Standard day's meals Breakfast-4eggwhites/2yolks/4oz diced ham/1/4cup cheeese and a protein shake + 2 pieces of wheat toast Snack- Protein shake + 1 cup of non-fat yogurt Lunch- Chef salad (2 cups lettuce/4ozham/4ozturkey/3tbsp ranch) OR on carb-heavy days tuna sandwich dry with protein shake Snack-Protein shake + 30-40 pistachios Dinner- Chicken smothered in cheese OR chicken salad with ranch (8oz lean chicken breast) with protein shake Snack- 6oz tuna +1 cup of 1% cottage cheese |
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| jyms |
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| I don't eat pork or shellfish, but if you do, Shrimp is a great lowfat protein and so is lean pork. | ||||
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| mrhappy333 |
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for a good desert, I used to mix Ricotta Cheese, some almond extract, and splenda. Mix enough splenda till it tastes right for you. Put some fresh strawberries/ black berries or rasperries on top and mmmmmm mmmmmm good I was eating this while on a super low carb diet, and still losing weight. |
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3 3 3 I'm only half evil.
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| Frink |
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Soooo..... I guess this is the wrong time to be talking about deep fried Mars bars and Oreos? :P  
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I have no sig. Quit looking down here.
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| will641 |
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| im bookmarking this thread for when i decide to start working out again. biggest problem is not wanting to pay for a gym. | ||||
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Cash Rules Everything Around Me.
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| thizzSantaCruz |
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| Can anyone explain why 6 meals a day is recommended rather than 3 with 1 snack thrown in there? | ||||
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Flopping quads and boats like its my job
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| spoonitnow |
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| Reidak |
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| Can someone explain why i am paying twice as much on supplements every month that i would be on a gym membership? ima go busto. jacked and busto. | ||||
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| bigspenda73 |
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Also, if you are trying to gain, eating 6 times a day can generally mean consuming more calories if you want to. |
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| ackthecat |
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I don't suffer from insanity. I enjoy every minute of it.
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| bigspenda73 |
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| Reidak |
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| Frink |
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I have no sig. Quit looking down here.
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| swiggidy |
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Big meals are better if you're trying to gain weight (I was eating 4 regular meals at one point in time). |
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(\__/)
(='.'=) (")_(")
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| bigspenda73 |
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All I see it 2000 calories of high-glycemic carbs and saturated fats. I've worked out too hard and stayed on my diet perfectly, and I've committed to it for 3 months, so until April that will have to wait. |
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| thizzSantaCruz |
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| deep fried double cheeseburger???????? that sounds like the grossest thing i have ever heard of. | ||||
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Flopping quads and boats like its my job
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| Frink |
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 Hats off to spenda for his iron will. A lesser man would crumble when faced with a deep fried bacon double cheeseburger. 
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I have no sig. Quit looking down here.
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| Reidak |
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change your gif to THIS IS SPLENDA. then replace his face with a package of splenda sugar is -ev, +carbs |
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| bigspenda73 |
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Got back from the grocery tonight, I'm always looking for something to add or substitute in my diet but I can never seem to make anything budge. We need some good, healthy, low-carb recipes in here so I can spice up the diet every once in a while. |
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| flomo |
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beer battered, nothing is more important than beer battered beer battered -sounds like my first wife--bah dum dum chush |
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| spoonitnow |
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| mojoNOgo |
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im the guy who's 220 and needs to drop 30 pounds ^^ welcome to the internetz , fatass . anyways , what im tryin to eat is : meal : cheerios w/ milk or banana & grapefruit snack : mixed nuts w/ raisins meal : tuna on lettuce with a cutup hardboiled egg and/or cutup avocado snack : pre-post workout drinks meal : chicken breast with mixed veggies (frozen from bag) snack : raisins with nuts ^^ is this solid or lacking ? i like the chef salad spenda threw out + the yogurt , ima try to mix them in for varience . what do y'all do about DOMS ? stretch ftw ?
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hoozay !!! i beated real life !1!!
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| bigspenda73 |
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Stretching is meh once the soreness hits, you could've/should have stretched more before/after your workout and you probably did not use enough recovery nutrition. If it was your first few times hitting the muscles after a long lay-off it's more-than-likely going to happen regardless or what you do. |
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| jyms |
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Stretch light. Fuck the cheerios "fatass", lose the raisins, banana and milk. Breakfast for fatties like us is, eggs, cottage cheese, protein drinks or at most whole oats, with a scoop of protein Stop thinking about snacks, eat 6 "meals" and all must be based around protein foods. You need to re read the first post, you may only be getting about 160 gms of protein in a day, depending on the protein drinks and how many nuts. Speaking of which, don't eat mixed nuts. Most are not good, you need to know how many carbs, and every nut is different. You must be starving every night if you are actually working out to get DOMS. |
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| bode |
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| dinner last night: Grilled pork chop, steamed fresh green beans, brown rice. Healthy and filling. | ||||
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| bigspenda73 |
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yea, really, no Cheerios or other sugary breakfast cereal. Oats are good with some brown sugar and some berries on top (I usedd bananas or blueberries). For nuts, non-salted cashews/pistachios are my favorites. However, I'd stay away from nuts on a weight-loss diet for the most part seeing how they pack a high-calorie/high-fat to gram ratio. Meaning, they aren't going to fill you up, and you aren't going to want to eat enough to fill you up (handful of cashews has like 150 calories mainly fat-based and I'd need 4-5 handfuls to feel satisfied). Things that fill you stomach up but are low in calories are good for you. That's why I like my salads, the lettuce contains a lot of water which helps to fill the stomach, yet a cup of lettuce only contains 15 calories. That entire salad is only 330 calories (give or take 50 depending on cheese) and with a protein shake the meal hit 500 calories, which is exactly what I want my lunch to be (could be different for you). |
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| bigspenda73 |
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| maxxscam |
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steel cut oates with blueberries is money, can also throw oates into ur smoothies blend it up. one egg one can tuna and some chives mix fry up the patties and serve with salsa and lf sour cream makes a good snack i been using avocados to make my own kick ass salad dressing have a quick whipperr thingy that came with my hand blender works good. avacoado lime juice lf sour cream garlic chilli sauce s np and any spices u might wanna add |
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The Real Chris Moneymaker
www.sonpokeher.com
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| bode |
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| mojoNOgo |
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how can i make avocados taste better ? how about cottage cheese ? (yuck) ive been told tobasco on your eggs in the morning helps give your metabolism an extra kick . true / false ? |
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hoozay !!! i beated real life !1!!
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| spoonitnow |
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| Question: Will that shit that's in Crystal Light that starts with an A kill you? | ||||
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| jyms |
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Salt and pepper fruit and/or protein powder and some sweetner Aspartame, try nestea powders instead w/sucrolose |
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| bigspenda73 |
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| Reidak |
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| tobasco i feel is too much in the morning. try franks red hot instead, its less intense and more flavourful | ||||
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| mrhappy333 |
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| Aspartamine will give you cancer, just like just about everything else. Stick with water. or Beer/wine of course in moderation. | ||||
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3 3 3 I'm only half evil.
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| spoonitnow |
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| euphoricism |
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Lets see, I had 8-10 oreos for lunch, no breakfast. For dinner I had ham and provolone, real mayo, on a bagel. And I'm going to go make myself another one cuz im hungry. but hey i only drink diet soda! |
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<Staxalax> Honestly, #flopturnriver is the one thing that has improved my game the most.
Directions to join the #flopturnriver Internet Relay Chat - Come chat with us!
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| mojoNOgo |
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so the cottage cheese with pineapple is a hit . the avocado + salt/pepper is , meh . ive had these before with russian dressing and loved it , but dressing is a no-go - yes ? i just have to suck it up and prevail ! is there any healthy choice in a dip for cut veggies ? i was always a fan of the tubbed dressings with the celery/carrots but it defeated the purpose i believe . ive tried hummus as a substitute but my gut didnt react well and i was stuck to the john with the squirts . anyways , im down 5lbs so far - probably water weight , but it still makes me feel good
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hoozay !!! i beated real life !1!!
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| spoonitnow |
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| How badly does tacos go against wtf you guys try to consume or w/e | ||||
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| maxxscam |
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ice fishin got a trout cooked that bitch up 10 mins in the oven with lemons inside it after cleaning obv, and salt n pepper, 10 minutes or so in over at 400 and it was awesome, also try the veggies with guacamole. good way to get some avacados in too i usually make guac with avacados salt npepper, garlic, lime juice and a little bit of salsa . mash that shit up good, if u want it thinner maybe mix with lo fat sour cream ad that;ll thin it to dipping consistency. |
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The Real Chris Moneymaker
www.sonpokeher.com
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| bigspenda73 |
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| givememyleg |
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| i like food | ||||
 Get your own badge! Click profile at the top and FTR Badge from the left nav. "The Dragon in My Garage" by Carl Sagan I say onto you, I've felt the dragon! I felt the touch of his tail, the breath of his fire, and I know without a shadow of a doubt that the dragon exists!
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| holdin2 |
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There's like 1g of sugar in a bowl of Cheerios. It's not Cookie Crunch, Frosted Flakes or anything. 
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| jyms |
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| look again | ||||
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| holdin2 |
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| spoonitnow |
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| bigspenda73 |
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hmmm, I haven't made those in a while Spoon. To me, the biggest thing with carbohydrates is separating the good and the bad. I've completely eliminated any refined sugars, or "white" carbs (white bread, white pasta, white rice, etc...) and replaced them with their whole-wheat counterparts. To me, that's the secret, if you can stick with it. |
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| spoonitnow |
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| Latest Poker News | |
| KoRnholio |
05-26-2012, 03:08 PM Australia Legalized Online Poker coming up in next 6 to 12 Months
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| According to an email sent out by Mark Bryan, a gaming analyst at Merrill Lynch, the Australian government plans to legalize online poker sometime in the next six to 12 months. This move will coincide ... | |
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