Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
Hello, I just started working out about 3 1/2 weeks ago. I do a 2 mile walk & tone aerobic exercise. Along with 3 days a week lifting. I've noticed some nice results, and my total daily workout is between 30-50 minutes daily 6 days a week.
My question: Now that i'm noticing results, I want to focus more on my diet. Making sure that my body's metabolism is working as best as it can when I'm sitting. I work a desk job and sit 8 1/2 hours every day. I eat the traditional grapes, apples, bannannas, etc... but that gets boring...What kinds of other things would I be safe to eat on a daily basis?
Example, like for dinner time? I'm not sure of what to eat because I don't want it to ruin these results. Would PB&J, and stuff like that be okay?
Hey, welcome to the forums.
It's awesome that you are so active, but you also need to make sure you are feeding your body the right things. Fruit is ok as a part of your diet, but technically you cannot consider it to be food that meets your needs, so you need other foods, too. Just like you can't drive your car on oil alone, you can't live and work out and be healthy on fruit alone. It would really help if you wrote what you eat in a normal day, as well as your age and weight, so we could give you a more accurate idea of what and how much to eat to keep seeing results. There are better foods out there than PB&J to keep your body healthy and to give you energy for your workouts (not that PB&J doesnt taste awesome! ... mmm...)
okay well im im 5'7 160ish maybe.
since ive started working out, a splurge a little and eat garbage, but usually i eat something small every 2-3 hours.
7AM
1 serving special k / cereal
9AM
Fruit (apple, bannanna, or grapes usually)
12-12:30
lettuce/small salad
cup of yogurt
3-4
maybe fruit, if anything
5-6
pb&j
fruit
7-9
small snack, maybe yogurt, something low calorie
9-11
back to fruit usally. this is all in small doses, its like an apple, maybe half of one, or a couple grapes if that. nothing big at all.
im a very picky eater, im just starting to learn to eat salads. so if you could give me any help on how to expand my diet it'd be cool, because i could really use the help!
im not a vegetarian, no. i like chicken, ham, beef,..etc
i do not like turkey or fish, deer, eehhh any of that. i probably like all the bad stuff. are the ones i like bad?
also, i don't mind salad...though the toppings im having a hard time with..i need alot of work with it basically. but im trying.
ok, what else i like...well im cutting out fast food pretty drastically, maybe once or twice a week instead of 4 times.
like i said im loosing weight, i can feel it. so im doing something right but i want even more results.
i could bake chicken, because i know that's healthy, but everyhting else, i wouldn't know what to make with it.
i just started this about 3 weeks ago, as you can tell, im still trying to find something that i can do for years to come.
what you have got to get to grips with is a diet as you point out that you can live with.
If you deprive yourself of the meats you like now then chances are you will either give up or yoyo. So the key is moderation and knowing the value of what you are eating.
I am not at my pc and have brainblock at the second but start looking at tools online like calorieking.com or a variety of free calorie counting resources on the net to find a system you are comfortable with. What I would say is yep its a pain for the first week or so but we are creatures of habit and meals tend to revolve.
So dont go giving up the chicken breasts, the delicious sirloins or that steaming pile of mashed potato if you like them just learn how much you can eat and what its worth.
__________________
BFG
"The time for talking has passed, actions are speaking louder than words."
7AM
try porridge oats, wheetabix or something more filling than a processed minimal cereal (your a man we need the extra power to ugggh)
9AM
Fruit (apple, bannanna, or grapes usually) not a problem and good choice
12-12:30
Need carbs: rice, pasta small baked potato or even gosh shock bread
lettuce/small salad (1 cup)
Protein source: lean meat, tuna or fish (in brine not oil)
cup of yogurt
3-4
maybe fruit, (if anything is not an option but you could always go for 100mls of semi skimmed milk)
5-6
pb&j (as long as you allow for it)
fruit
7-9
try having a 400-500 calorie meal here instead
You are going so low on the calories otherwise yep you are losing weight but a) how much of that is muscle and b) your body will start conserving soon and you must have nada in the way of energy
__________________
BFG
"The time for talking has passed, actions are speaking louder than words."
BFG has given you good advice in terms of having to find a diet that you can eat and be happy with long term. Long time deprivation and cutting out major sources of nutrients like meats, cheeses or fats or whatever you consider "fattening" foods to be can lead to episodes of overeating. In a nutshell you need to make this as comfortable as possible and as healthy as possible. Most people at the stage that you are in find a source of information, like a basic book that could help you learn about the basics. If you are willing to do that, we would have some recommendations.
For the time being you will be also fine with sticking with something like Berardi's 7 habits. Check them out: http://johnberardi.com/articles/nutrition/7habits.htm
A lot of people have great results without going very technical, but you DO need some basic understanding of what different foods are so that you can make the best of it. No stress and you can always count on people here to help you out.
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