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.
I decided a few weeks ago that when I'll have done 6 months cardio & weight training, my next step to fitness will be to correct my (probably) bad eating habits and maybe lean down a little.
For now.. I'm gathering information.. (and courage).
But there is soooooooooo much!!!!
I still have 6 weeks before I start..
But I'm quite lost..
I'm 5'6", weigh 136 lbs. I'm a mesomorph.
My Fat is very badly distributed mostly on my arms and legs, so I know I'll end up with a skinny body, but I really need to do this I think.
Follow up this reading with his Lean Eatin' I & II Articles from here: JB's Nutrition
These are both plans where you don't count calories. I think that people who can do it without counting are better off, but some people need to count (like me).
The two programs are not mutually exclusive. Both are sound and you can easily mix and match (for the most part). With both, you limit your calories by virtue of your food choices. However, Berardi's focuses more on traditionally "healthful" ingredients.
For ADAMS's Diet : Maybe I'm just tired tonight, but I can't really find the basic diet on those pages.. juste claifications and explanations.. I'll have to take a closer look when I'm rested.
For the other.. I wouldn't need to change that much in what I'm doing.. but it's in the evening .. after 20:00 that I fall appart sometimes.. still eat healty, but can't loose any weight .
Mary, that same thing drove me crazy until I finally found it. Go to the sticky "Adam's Diet - Additional Explication" and it's all spelled out in a note from Kaiser that's fifth in the thread.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Well I finally started 3 days ago to at least write down everything I eat and check the calories.. around 1,400.. and through Gobbla's inspiration I decided to go with the South Beach Diet.. I'm still reading up on it.. gradually easing into it.
I should be completely into it and commited to it by November 6th.
The premise is essentually to eat cleanly. First two weeks are low carb, from then on out you're on a somewhat limited carb intake but in large eating normal food. The only stipulation is no simple sugars and no processed foods.
If you look at the food lists (guides) for whatever you want to do...you're essentially set. Just plan your meals accordingly. If it's on the list and no stipulations then you're good to go, with as much as you can stomach.
If you're interested in nutrient timing a little more, then you should have your carb items as soon after a workout as possible. If not working out then earlier in the day is better than later in the day.
I'm sure that probibly doesn't cover what you're trying to find...but that's really about all their is to it. Is their anything specifically that you're looking for?
absolutely. remember you're eating lean proteins, and you'll likely be eating normal sized portions of them. the bulk of your intake will be from vegis...the calories you'll take in from them are negligible. The majority of your fat will come in form of oil for dressings.
if you do phase one then you'll likely be a real hard low calorie deficit...but full.
phase two will bring you closer to maintenance but still you should be at a negative.
Just as an example day
Breakfast:
8oz Tomato Juice
2 eggs
Snack:
Slice of bread\apple
Lunch
Peanut Butter w\ vegi's & 2 eggs
Snack:
2oz peanuts\apple
Dinner:
Salad w\ 2-4oz meat, vegis, oil
Snack:
2oz lowfat cheese
misc:
protien shake somewhere in there.
Equals out to:
Just at 2,000 calories
125g fat
118g carbs
120g protein
8 servings of vegis
2 servings of fruit
That's a pretty good bit of food, and not any attempt to stretch out calories at all. If you cut out the Apples and Bread you'd have phase I...right at 1,500 calories. That's IF you ate it all. Sometimes I didn't even clear 800 calories in phase one because I was full.
Typically I eat closer to 1,500c a day...I just made out this sample to give an idea for the future for myself with a set amount of calories and vegi's\fruit\grain intake that I wanted. You could easily adjust a bit here or there.
Try running out a sample menu of your own thru www.fitday.com to get an idea of what you're looking at. It's REALLY easy to be full and stay really light in calories.
i'll take a closer look at fitday at home.. but when i did lots of veggies diets.. i felt it so ENLARGED my stomach.. that when i finished my diet.. i had to eat such big portions.. if they were not "only veggies" i'd gain again.
and at 1880- 2000 calories / day.. even with all the sports i do.. i don't loose weight.
but i know i'm being very negatif now.. but i'll read you (and the infos) again and again until it sinks in.
one good thing i've noticed.. just changing some of the carbs to proteins these past few days.. i haven't been having that "heartburn" sensation when i get hungry..
i think i'll just change in my mind the "all you can eat protien" i saw on that other page i had.. to "normal portions" you talk about...you wouldn't believe how much i could eat in some times.. (long ago).. at a certain 1 week canoe workshop at a college.. where we had "free food all you want" after 3 days i realized i was eating 3,600 calories for breakfasts!!!!!!!!! surely my appetite HAS changed since 30 yrs ago.. but i can't allow myself not to be careful.
IMO having a schedule really helps things. Making sure you have food handy and set times that you eat them help curb the worst of hunger pangs. With eating every 2-3 hours you can really space out the calories so that you don't really hit it too hard at any given time and throw off your whole day.
There for a little while I'd have about 700calories for breakfast and be hungry again in two hours...that was no good. But by dividing up breakfast into two meals I could have half the calories total but never get overly hungry.
I've found that the oil on salads really help add some weight to them so you don't feel starved after an hour. Tossing on 1/2 serving of beans help out a bunch too.
Formulate a plan and try it out. If it doesn't work then you can adjust and bend rules as you need to. But having that skeleton of a plan should give you alot of guidlines to work with. Sometimes it's as easy as upping a portion, or distributing, or simply finding things that make you feel full. But you have to start somewhere. [img]smile.gif[/img]
Don't feel discouraged, don't be overwelmed. Whenever I start something new I give myself a month's time to "break in" and see where things have to be tweaked. Just do your best and remember that you have plenty of people to help and support you in your quest.
PS.
I do the normal portions of meat because like you...I can put down some critter. Given free reign I'll eat a chicken in a sitting. 24oz steaks with 2lbs loaded baked potatoes have fallen before me...and beer...sweet sweet beer.
If you're interested in nutrient timing a little more, then you should have your carb items as soon after a workout as possible.
Yes very interested in nutrient timing !
QUESTION.. I always thought Carbs came BEFORE or DURING exercise.. (thinking mostly about hikes )
they come after?
Quote:
PS.
I do the normal portions of meat because like you...I can put down some critter. Given free reign I'll eat a chicken in a sitting. 24oz steaks with 2lbs loaded baked potatoes have fallen before me...and beer...sweet sweet beer.
during cardio it seems more important to have a steady flow of nutrients going thru the system but it doesn't really matter what kind the lower the intensity the more fat your body can use...so if you can talk normally or slightly challenged but willing to take a breather then your diet doesn't need to change around that bout of activity.
during your weight training sessions, having your carbs will help you recover faster since it's your muscle glycogen being almost exclusively used for fuel.
What is the importance of no/low salt content in the SBD?
Is it ok tu have salted peanuts? they are less expensive than the other nuts.. (but ouhhh how I love Pine nuts..)
my thoughts.. since I,ll be eating less "prepared" food that tends to have lots of salt, it would be ok to eat salted peanuts.. maybe passing the peanuts in a cloth to wipe off the really excess salt..
I don't worry about salt personally. Salted peanuts are almost the sole source of salt in my diet, minus some basic food preperation...so while it might be a salt bomb in one or two servings, it's still an essential part of your diet. Especially with extended cardio sessions.
Unless you're REALLY pounding down the nuts then you're probibly going to still have less sodium intake vs eating pre-prepaired food.
I really didn't eat well during my 5h20mn hike. I think on a day like this, there might not be much difference between SBD and Adam's diet.. so anyone.. please help! (see my day below)
My heartrate monitor said I burned "1918 calories ~ 50% fat " during my hike.
Quote:
Originally posted by gobbla: during cardio it seems more important to have a steady flow of nutrients going thru the system but it doesn't really matter what kind the lower the intensity the more fat your body can use...so if you can talk normally or slightly challenged but willing to take a breather then your diet doesn't need to change around that bout of activity.
8h00 BREAKFAST :
1 c branflakes
1/2 c 1%milk
coffee
9h45 : BEGINING OF HIKE
10h30 : 5 Brazil nuts and a handfull of small carrots.
15h30 :
1 tbsp peanut butter
1/2 c cottage cheese..
18h00 back to the regular diet stuff.
(gosh.. writing that out.. I think I have my own answer.. I should have eaten more.. that's all.. I didn't even it as much as usual I so didn't want to eat too much )
But I'd still love (everyone who is reading here) your anwer..
What should I have eaten? when?
can you give me a specific example?
Thanks a million! my next hike isn't before next friday
strive to take in 300-600 calories per hour in a 4:1 carb to protien ratio, ideally in primarily liquid form, although solids are ok, sticking to high GI carbs low in fiber. possibly considering taking 1,000mg of salt per hour and taking in UP TO 24loz of total liquid per hour.
example:
sports drink, fruit juice w\ some protien powder
We're outside the realm of "normal diet" here, trying to replace as much glycogen as possible and adding protein to help prevent muscle wasting (although if you're getting enough carbs it should be an issue anyway). The protein has also been shown to help reduce "percieved effort" towards the end of some distance events.
*important note*
Don't eat anything during the hour previous to your departure EXCEPT right before you start, no more than 10min. While you're just getting started drink 200-300 calories of high GI sports drink. That will keep you as much ahead on the glycogen game without giving time to provoke an insulin responce...which would limit your body's ability to use fat for fuel...which would suck!
I don't want to start another thread so I'll just talk about my diet here. Though I maybe don't have much to say.
week 1 day 3 went well, though I cheated at noon, eating a yougourt, I think I needed it. Tomorrow I'll bring some orange juice .. just for a sip if I feel I need it. I think GOBBLA it was you who mentionned 100ml.. I'l check how much that is.
I'm also going to look into protien powder next time I go shopping.
I so didn't want to eat too much )
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