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Originally posted by Alex Dude I wish I could cook, but my condo isn't set up for a person on wheels. I've put on so much weight in the past year due to my worsening condition because I buy so much prepared crap. Frozen pizzas, ready made sandwiches and lots of deli meats to make an easy sandwich. It's gotten ridiculous and I need to change my habits, but the internet is full of such conflicting information that I don't know where to start and the fact that I'm only semi-moblie doesn't help. Good news is is that my last battery of blood tests were excellent, and my blood pressure is also perfect, but I realize I eat too much salt and fat and I need to cut that shit down.

Good on the blood-work. The rest, yeah, that makes it difficult. I dunno how much I can help, sorry Alex

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Originally posted by Sushipunk Good on the blood-work. The rest, yeah, that makes it difficult. I dunno how much I can help, sorry Alex

Ah well. Thanks for what you did provide. I'm sure someone here will be able to spell it out for me.

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The internet is full of misinformation on the topic of nutrition. You would be going in circles if you didnt have a person to help lead you along. ITs because a) some people are opportunists and promote information that only aligns with paradigm b) some people do not keep up with current research and thus promote old and refuted information and c) maybe they are just dont know.

You do have alot of good resources however. Depends how technical you wanna get. Im a huge science nerd and studied bio as a minor so i gobble all that shit up. Couple important principles

1. Macros (macronutrients) are the most important thing to track if your serious about losing weight and/or making gains. You can do it the old fashioned calorie counter by calculator and paper way or you can use apps now to automate the whole process (recommended) . Macro nutrients are fat, protein, and carbohydrates. NEVER CUT OUT ONE AND MAKE IT TO LOW. These are not sustainable diets. Diets in which one macro is reduced significantly are diets not meant to be used for a lengthy period of time. For example, i did a ketogenic diet which is high fat and protein and low carb. I did this diet for about a month and it produced pretty rapid weight loss. I then switched back to a normal balanced diet.

2. Other rules about macros is that their consumption levels depend on your physical output. The more you work out, the more energy your body needs to maintain homeostasis and thus the more food you can eat (without becoming out of shape)

3. Not sure why your so fixated on low fat.... YOU NEED FAT in your diet. You need good fats. A ratio of proper omega 3 fats to omega 6 fats to omega 9. Fat is needed to for important anabolic (muscle building) hormones like testosterone to syntehsize protein.

Yes you need to limit your salt and you can do that by eating natural foods. Yes you need to limit your fat but i dont think you need to limit your fat as much as your thinking. I consume 80g of fat roughly daily. If your looking to be healthier and feel better, you need to consume more protein , (this is key) and limit your carbohydrate intake. Carbohydrates are linked to every metabolic disease.

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Originally posted by Alex Ah well. Thanks for what you did provide. I'm sure someone here will be able to spell it out for me.

There are healthy foods that need little prep. I'll list my base.

1. Breakfast: steel cut oat meal with fruit no sugar. Occasionally eggs no bead or cheese.

2. Lunch: Prewashed salad with nuts or whatever healthy toppings. No pre made dressing only lightly covered in olive oil/vinegar. Alternative soup and sandwich. No bread or cheese. Use wrap as a substitute. Tuna fish is my go to meat.

3. Supper: some variation of a
grain (quinoa/non white rice), a veggie and
lean meat (chicken or fish).

Snacks: fruits and nuts. No chips or junk food. Apple is my go to.

Drink: Water, carbonated water, or tea. No soda, juice, or anything with sugar or sugar substitute aka diet.

Now the hard part... do it and stick to it. Once you do it for a month you'll form a habit and you'll want eat that way. After awhile if you go to a restaurant and eat fast food it will make you feel sick.

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Originally posted by Jon_Snow There are healthy foods that need little prep. I'll list my base. 1. Breakfast: steel cut oat meal with fruit no sugar. Occasionally eggs no bead or cheese. 2. Lunch: Prewashed salad with nuts or whatever healthy toppings. No pre made dressing only lightly covered in olive oil/vinegar. Alternative soup and sandwich. No bread or cheese. Use wrap as a substitute. Tuna fish is my go to meat. 3. Supper: some variation of a grain (quinoa/non white rice), a veggie and lean meat (chicken or fish). Snacks: fruits and nuts. No chips or junk food. Apple is my go to. Drink: Water, carbonated water, or tea. No soda, juice, or anything with sugar or sugar substitute aka diet. Now the hard part... do it and stick to it. Once you do it for a month you'll form a habit and you'll want eat that way. After awhile if you go to a restaurant and eat fast food it will make you feel sick.

This is very good advice. I'd also add that even if you're not going to the gym, invest in a good, lean protein powder. Eating protein (especially morning/noon hours) will reduce your appetite for foods higher in carbs and sugars.

Also, don't neglect sleeping 6-8 hours every night. Most of your fat loss occurs during that period. And water. Drink lots of it even if your going to the men's room every 10 minutes.

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Originally posted by ChemEnhanced any party from 2003 and back I only remember bits and pieces...i've combined those memories into one awesome party

Thanks you two.

I'll take the plunge starting Wednesday as it is the night I buy my groceries.

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Originally posted by Alex Thanks you two. I'll take the plunge starting Wednesday as it is the night I buy my groceries.

The hard part is starting. After that it's all down hill...and remember......

Just smashed my 10k PB by almost two minutes. My new record is 00:48:01. Still a pretty average time in the grand scheme of things but it's these little personal achievements that make keeping fit worthwhile.

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> Maximum Elevation [Progressive House]
> DI.FM 26th Anniversary Guest Mix [Progressive House]
> Live @ Dance:Love:Hub London, 11.10.2025
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Like these sets? Come see me play live at Kibosh in Manchester: https://www.instagram.com/kibosh.mcr/

It feels good when break through a physical and mental barrier in running.

quote:

Originally posted by Alex Thanks you two. I'll take the plunge starting Wednesday as it is the night I buy my groceries.

Good luck. Don't look at it as depriving yourself because those type of diets don't last. You're looking to improve your eating habits not to obtain perfection.

Last edited by on Sep-04-2015 at 03:16

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Originally posted by Jon_Snow It feels good when break through a physical and mental barrier in running. Good luck. Don't look at it as depriving yourself because those type of diets don't last. You're looking to improve your eating habits not to obtain perfection.

Thanks man.

Yesterday I went out to dinner and had some grilled chicken and a salad. Didn't feel like I was missing out at all.

Today I drank an ensure for breakfast (This is a problem I have that I am just NOT hungry in the morning for ANYTHING, but my best friend's mom is a dietician and believes ensure is an ok breakfast until I find something that's healthy that I can stomach in the A.M.)

I also had a turkey breast sandwich and assorted greens salad for supper.

I am often hungry late at night though... Any suggestions for healthy snacks?

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Originally posted by Alex . I am often hungry late at night though... Any suggestions for healthy snacks?

Choose whatever suits you. This is what i bounce around for during late night:

Fruits ---> apple or bananna
Veggies ---> Edamame packets (these are delicious)
Dairy ---> Greek Yogurt PLAIN FLAVOR + Flavored protein powder or stevia extract
Meat ---> lettuce sliced turkey wraps


And if really on the verge of breaking... ill low fat and low sugar ice cream or frozen yogurt bars

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Truth is A Peculiar Thing