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Diet Question
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| Vlad |
With Orbax gone for the time being, I dont know who to address, so this is up for anyone knowledgable in this area.
I know there are alot of people that watch their weight and stay in shape eat like 5 meals a day, some 7... Can someone tell me what these meals consist of? Ive lost alot of weight already, and want to get lean, toned, defined, and just eating normally wont work. Can someone help me map something out?
BTW, I go to the gym atleast 3-4 times a week. |
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| TVG |
Alright. First off, never eat any high glycemic index carbs except post workout (within 10 minutes). This means oatmeal, and vegetables are pretty much the only carbs should eat unless you can find really good whole wheat type stuff. (Most of the "whole-wheat" bread in stores is far from that).
Next, you should start getting a lot of your calories from protein. Beef and pork are not good sources of protein because of their high fat content. Go for chicken, turkey, fish, and whey shakes. You should aim for 2 grams of protein per pound body weight.
As far as fat goes, obviously limit needless fats such as butter, but don't look at fat as a bad thing. Nuts/peanut butter in realistic quantities are a great snack. The good fats in things such as Salmon are great too.
For your workouts, make sure you are working your legs big time so you can increase muscle mass and consequently metabolism. For the amount of times you're working out a week, I'd go with a Upper/Lower split routine. Try and focus on big muscles (biceps & abs are useless).
Here's a link to a good routine.
Link
I could write a book on this, but hopefully this will get you started. |
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| smokeape |
| quote: | Originally posted by Vlad
With Orbax gone for the time being, I dont know who to address, so this is up for anyone knowledgable in this area.
I know there are alot of people that watch their weight and stay in shape eat like 5 meals a day, some 7... Can someone tell me what these meals consist of? Ive lost alot of weight already, and want to get lean, toned, defined, and just eating normally wont work. Can someone help me map something out?
BTW, I go to the gym atleast 3-4 times a week. |
Dieting is not rocket science. Eat lots less, like 1-2 times a day instead of 5-7 and toss the pork rinds, bacon, and lard for carrots, celery, and other rabbit food. When you go to the gym, actually sweat and work out hard instead of just going there to watch other folks sweat. Cardiovascular is good enough to drop the pounds.
Stick with the program and I'll guarantee you'll lose weight. Cheat and you just cheat yourself. Nobody else really cares about your lard ass.
;D
[[[smoke]]]
Walsh & Coutre ft Holly - Burn (Van Bellen Mix) |
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| SAEBodybuilder |
| quote: | Originally posted by TVG
Alright. First off, never eat any high glycemic index carbs except post workout (within 10 minutes). This means oatmeal, and vegetables are pretty much the only carbs should eat unless you can find really good whole wheat type stuff. (Most of the "whole-wheat" bread in stores is far from that).
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Actually if you are worried about msucle growth, you want to eat a high GI food ASAP after workout. Your glycogen stores in your muscles have been depleted after a long strenuous workout. A high GI food will replensih these stores much more quickly than a low GI food. Your muscles are already in a weakened state from the workout - your number one priority should be to feed the muscles with protein to rebuild and glycogen for energy. If your glycogen stores remain low for an extended period of time your body may enter a catabolic state, which will be detrimental to muscle growth. Any insulin spike casued by a high GI food post workout is negated partially but the consumption of a full meal just following the workout. I usually eat 4 rice cakes immediately following workouts. And watch, not all vegetables have a low GI. There are charts online that will tell you the GI of most common foods. Corn is not a low GI food, for example.
But Smokeape - since you're more worried about fat loss than muscle growth right now (it seems) disregrad the above paragraph. You can't have high GI foods ever. Disregard what TVG and I said. When you start puttin muslce on again, re-read the above paragrah and live it.
To answer your question directly however, you needn't be worrying about this kind of specific dieting quirks at this point. Very basically, if you're trying to lose weight and maitain muscle (I assume naturally, if you're not natural you have more on your plate than you can handle if you're askig these types of questions) You need to space your meals evenly, consume adequate protein (most people agree for a natural person 2g/lb protein is far too much, it's almost impossible to eat this much if you're over 200 pounds and not comsume more than 50g at a serving) eat good fats (flax seed oil should be in your diet a tablespoon /day spaced out @ breakfast and meal 3) and consume adequate but not abundant carbohydrates (sweet potatoes, oats, oatmeal, fibrous veggies -broccoli, asparagus) EARLY in the day. You should NEVER be eating 3/4 a cup of oatmeal at 9pm. As the day rolls on your carb intake should drop to nealy zero your last meal.
Without seeing your current diet in detail and seeing your workout regimen and your body type I am unable to make specific recommendations What I haev given are only generic guidelines you should follow. A local nutritionist or bodybuilder will be able to steer you more clearly, it would be worth the fee in my opinion for someone who dosen't know much about this stuff. You can only read so much online before everything contradcidts everything else. Also, a pseronal consult will give yout he chance to ask many more questions that you could here and you'ld likely get more deducated answers as well.
Oh, and no alcohol. Detremintal for tons of reasons.
Good luck and squat heavy. |
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| ::TranceVanDyk:: |
include meat, vegetable, grain, fruit, and dairy with every meal. simple.
lunch::
pork chop
rice
brocolli
orange
yogurt
water
fill u right up, and give u the muscle building calories u need. empty calories bad. full calories good. |
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| Vlad |
Im not looking for workout advice, Im looking for a good way to map out my diet. Like... is there some sort of order that you eat certain things in and when?
I always start and end with cardio and do some abs when Im at the gym, no matter what workouts Im doing. |
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| Orbax |
| im back, just IM me hehe |
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| kutvolkots |
Well, if you diet by eating less than your body requires first the glucose is broken down, then you'll loose a lot of water and you think you're lost fat because fat has a higher density than water but that's not the case, than the protein in your muscles is broken down and only then the fat.
Excersize still remains the best way to loose fat. |
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| ::TranceVanDyk:: |
| quote: | Originally posted by kutvolkots
Well, if you diet by eating less than your body requires first the glucose is broken down, then you'll loose a lot of water and you think you're lost fat because fat has a higher density than water but that's not the case, than the protein in your muscles is broken down and only then the fat.
Excersize still remains the best way to loose fat. |
actually fat goes before muscle. |
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| kutvolkots |
| It doesn't does it? Protein in muscles are dissimated before fat isn't it? |
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| Vlad |
| You cannibalize muscle to replace fats (stored energy) when it is low. Also, proteins are way more complex to breakdown than lipids, so it doesnt make sense. |
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| M@t |
Woman loses 33lbs on McDonald's diet
A US woman claims to have lost 33 pounds by eating nothing but McDonald's for 90 days.
Merab Morgan, of Henderson, North Carolina, began her diet because she found the Super Size Me film insulting.
In the documentary, film maker Morgan Spurlock put on 25lbs after eating excusively at McDonald's for just one month.
Ms Morgan, 35, memorised the calories in almost every menu item, and limits herself to 1,400 calories a day, reports the Detroit Free Press.
"It's kind of like the poor man's diet," said Morgan, who has tried Weight Watchers and Atkins but failed because of the time and money those plans required.
Her goal is to lose 40 to 60 pounds. By Day 67, she had lost 33.
Nothing at McDonald's is off limits, although she's only eaten french fries twice - you're better off eating two cheeseburgers, she says.
Nutritionist Barry Popkin says eating only at McDonald's isn't healthy, and he worries Morgan will need more vitamins, minerals, fibre and dairy.
But he admitted: "She's created, for her lifestyle, a very smart diet. The moral of the story for every person is, you've got to work out a plan that fits your lifestyle." |
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