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.
-eggs for breakfast (scrambled with veggies probably?)
-between clases: assorted nuts
-diner: tuna, chicken, turkey, stuff of the like (with veggies or apples/grapefruits)
-between classes: assorted nuts, again
-back from school: same as diner?
-supper: what my mom cooks. I would try to eat only meat,veggies,good fruits. It wouldn't be that hard as she very often does meat stuff for supper. Heck, even when she does spagghetti, I could eat a portion of her spag sauce instead! It tastes so good and I don't think it would raise insulin.
So, am I on the right track? Anyone can tell me how I could make it better please?
**EDIT** I also forgot, I could take fat-free cottage cheese before going to bed, and possibly some cheese instead of one of the two portions of assorted nuts. Tell me what you think? [img]smile.gif[/img]
Careful with that spagetti sauce (does she make it from scratch?). Many jarred sauces are very sweet and some contain HFCS and/or other sweeteners. You'd want to make sure that you didn't get too much of that!
Yeah she makes it from scratch. The only thing I'm concerned about is the spices she puts in it, oh and maybe that tomato pasta/sauce she uses, which is the only processed thing she uses. There's citric acid in that.. is that bad?
It all sounds good. The one thing I'd suggest is just doing a nutrition log of a sample day (www.fitday.com) just to see where macronutrients come out. On a non-post-workout-drink day, you'd definitely want to be under 100 grams of carbs in a day, and perhaps preferably a bit lower (70-ish). A pre&/or post WO drink on a weight training day will add at least 40 grams on top of that, but that's OK, as Adam noted in his posts.
Good luck. I'm down about 5 pounds in three and a half weeks.
Ok, thanks for the help [img]smile.gif[/img]
I checked in fitday to see about how many calories and P/F/C I would get (aprox.) per day, and it went down to this:
1900 calories, 182/104/61 (not including shake)
I find the fat to be a little high, but since I'm on a low carb diet, the carbs need to be replaced by something, so I guess it's okay. Am I right?
Also, is that enough/too much/too little calories for someone 5'7" weighting 195-200?
Originally posted by Patrick: Ok, thanks for the help [img]smile.gif[/img]
I checked in fitday to see about how many calories and P/F/C I would get (aprox.) per day, and it went down to this:
1900 calories, 182/104/61 (not including shake)
I find the fat to be a little high, but since I'm on a low carb diet, the carbs need to be replaced by something, so I guess it's okay. Am I right?
Also, is that enough/too much/too little calories for someone 5'7" weighting 195-200?
You are right regarding the fat. I think one might try to have it be a mix of good fats, as well a bad fats. (So, nuts, tuna, salmon, olives & olive oil . . . all good fats). My fat ends up being, on average, about 40% of my daily intake; protein about 40% or more; carbs less than 20%.
The total cals is about right. I depends on how active you are. Get an estimate of that, and then if you decrease by 1000 cals each day, that will give you two pounds a week lost; 500 cals a day less, and you get one pound lost.
Originally posted by Patrick: I don't understand what you mean in the decrease.. I decrease from what?
Sorry. I wasn't necessarily clear on that. Determine how many total calories you are actually burning in a day and then figure out how many you need by decreasing from that level. So if you actually burn 3,000 in a day, then eating 2,000 (a 1,000 calories deficit) will result in about two pounds lost per week.
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