EPTNerf real food!
General nutrition recommendations - Page 19
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JingleHell
United States11308 Posts
Nerf real food! | ||
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eshlow
United States5210 Posts
On April 21 2012 10:11 JingleHell wrote: Man, eating real food is kinda OP. Semi-paleo for 3 weeks, with just light body weight type workout and TKD, and I've put on 5 pounds with my Crohn's flared up. I feel healthier, have more energy despite cutting way the hell back on caffeine, need less sleep... Nerf real food! Nice... eat more real foodz | ||
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eshlow
United States5210 Posts
On April 21 2012 05:23 Ahzz wrote: ok well I just went to a shop and bought some extra protein so I dont run out, and the shopkeeper said that you shouldn't drink your recovery drinks with milk products since it slows down how quickly the proteins can get to your body or smthing. So far I haven't had a hard time with recovery itself so I doubt it matters much to me atm, and I think I could down my proteins with yoghurt too? Of course I optimize in eating enough meat and protein based food every day. Let me get this straight, it doesn't matter where I get my 150g of protein, as long as I get it? (assuming im 75kg) If I do not get enough protein from eating high quality food, then I should use supplements to fill up on that, even on off days. Well, ideally you get it from real foods like meat, fish, etc. because they also have other vitamins and minerals from the animals. If you just supplement protein you'll get protein... but you don't get all of the other beneficial stuff that helps your body work well. | ||
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JingleHell
United States11308 Posts
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Nick_54
United States2230 Posts
Lunch: Grilled chicken and an apple Dinner: Grilled chicken and vegetables (probably carrots and broccoli) I plan on drinking only water and maybe cheating with a soda or two max throughout the week and maybe switching the grilled chicken out for a healthy meat occassionally. Does this seem like a solid plan? My other question is it okay that I am not having anything for breakfast? If not I would maybe move the lunch apple to breakfast. Thanks for the help ! | ||
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solidbebe
Netherlands4921 Posts
On April 24 2012 00:43 Nick_54 wrote: Ive lurked the health and fitness section of the forum for a while and I am happy to say it is just a wealth of great information. I have reached the point in my life where I want and need to be healthier. I have a lot of weight to lose. I have read a few of the nutrition guides and it seems like meat vegetables and fruit should be the core of the diet. Lunch: Grilled chicken and an apple Dinner: Grilled chicken and vegetables (probably carrots and broccoli) I plan on drinking only water and maybe cheating with a soda or two max throughout the week and maybe switching the grilled chicken out for a healthy meat occassionally. Does this seem like a solid plan? My other question is it okay that I am not having anything for breakfast? If not I would maybe move the lunch apple to breakfast. Thanks for the help ! Seems like a pretty bad plan. Not having a breakfast is one of the worst things you can do and even if you want to lose weight, do NOT do it. Also, eating grilled chicken twice a day every day while bland is also not very good, you need variety. Furthermore it seems like you plan on consuming 500kCal a day with that diet. You need a better diet and to me it looks like you're not really able to form your own properly ( no offense). I recommend checking out a Paleo diet before you do anything else, and see if it's something you're prepared to do. Ofcourse you can modify it to make it better suited for you, for instance some people drink milk in their Paleo diet. You can ofcourse also get the help of a professional, but be careful it's actually someone who knows what they're talking about and not some idiot who thinks bread and cheese are the healthiest things around. On a side note; I've started taking D3 supplements and it's working out so great! I've been taking em for a couple weeks and I'm much much less tired. Usually after sleeping 6 hours I could barely get myself out of a chair in the afternoon, now I never have that anymore, even after sleeping very short I still have a good amount of energy. | ||
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mordek
United States12705 Posts
 My wife started making deviled eggs in large quantities which I will say is awesome and recommended. | ||
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JingleHell
United States11308 Posts
On April 24 2012 04:43 mordek wrote: Anyone have some cost-friendly high calorie suggestions? I am just struggling to eat enough. I'm drinking like a half gallon of milk a day, and I try to stick to paleo +safe starches but I'm ready to do whatever as long as it's reasonably cheap and able to be eaten en masse. I know there's lots of options I'm just frustrated when I can't stomach a lot of eggs and rice in the morning and hoping for some gem here My wife started making deviled eggs in large quantities which I will say is awesome and recommended. Well, this isn't so carb friendly, but you could try picking up a box of chocolate covered honey buns. Something like 310 kcal per, 180 of them from fat, but it's nowhere near paleo. Taste fucking awesome for cheating on your healthy food though. I'm trying to gain with Crohn's, so for me, I can''t hit full paleo, so I take supplements for vitamins, and use stupidly high calorie stuff to flesh out the parts I can't get properly without screwing my guts up. And yeah, I boil like a dozen eggs at a time every few days, and just eat those fuckers any time I'm hungry. If you want to know the exact horrors of the label on the chocolate covered honey buns, let me know, I've got a box laying around. | ||
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mordek
United States12705 Posts
Just checked McDouble's on the dollar menu. 10 of those gets you 3900 lol. Milk so OP. This whole thing might have been caused by a pizza ad in the mail XD Common suggestions elsewhere included: cornbread, peanut butter, and oatmeal. | ||
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decafchicken
United States20166 Posts
On April 24 2012 04:43 mordek wrote: Anyone have some cost-friendly high calorie suggestions? I am just struggling to eat enough. I'm drinking like a half gallon of milk a day, and I try to stick to paleo +safe starches but I'm ready to do whatever as long as it's reasonably cheap and able to be eaten en masse. I know there's lots of options I'm just frustrated when I can't stomach a lot of eggs and rice in the morning and hoping for some gem here My wife started making deviled eggs in large quantities which I will say is awesome and recommended. Potatoes (10 lbs for 3$?), sometimes i find pork loin or chicken on sale for 1.80/lb, peanut butter, | ||
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mordek
United States12705 Posts
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Ingenol
United States1328 Posts
On April 24 2012 04:32 solidbebe wrote: Seems like a pretty bad plan. Not having a breakfast is one of the worst things you can do and even if you want to lose weight, do NOT do it. Also, eating grilled chicken twice a day every day while bland is also not very good, you need variety. Furthermore it seems like you plan on consuming 500kCal a day with that diet. You need a better diet and to me it looks like you're not really able to form your own properly ( no offense). I recommend checking out a Paleo diet before you do anything else, and see if it's something you're prepared to do. Ofcourse you can modify it to make it better suited for you, for instance some people drink milk in their Paleo diet. You can ofcourse also get the help of a professional, but be careful it's actually someone who knows what they're talking about and not some idiot who thinks bread and cheese are the healthiest things around. On a side note; I've started taking D3 supplements and it's working out so great! I've been taking em for a couple weeks and I'm much much less tired. Usually after sleeping 6 hours I could barely get myself out of a chair in the afternoon, now I never have that anymore, even after sleeping very short I still have a good amount of energy. +1 for the Paleo suggestion, but not having breakfast is absolutely not a problem (see leangains). In fact intermittent fasting can make meal-planning much simpler and has been suggested by considerable science to actually be healthier than a traditional eating plan. OP: your diet doesn't have enough calories. Even if you ate as much chicken as you could every day you'd probably just get completely sick of it before you even came remotely close to an appropriate amount of calories. Look to incorporate more healthy fats (grass-fed ground beef, coconut oil, grass-fed butter, dairy if you tolerate it), especially on non-workout days. You can also look to healthy starch/carb sources like sweet potatoes, yucca root or even white potatoes. It's just that a pound of grilled white meat chicken is only 480 calories. | ||
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decafchicken
United States20166 Posts
On April 24 2012 09:57 mordek wrote: Anyone have somewhere they get their protein powder for less than $7.50/pound? i just usually hunt slickdeals.net | ||
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dpurple
Turkmenistan592 Posts
On April 24 2012 04:43 mordek wrote: Anyone have some cost-friendly high calorie suggestions? I am just struggling to eat enough. I'm drinking like a half gallon of milk a day, and I try to stick to paleo +safe starches but I'm ready to do whatever as long as it's reasonably cheap and able to be eaten en masse. I know there's lots of options I'm just frustrated when I can't stomach a lot of eggs and rice in the morning and hoping for some gem here My wife started making deviled eggs in large quantities which I will say is awesome and recommended. I always get those cheap burgers thats like 40 in a bag, when I want to gain some weight. They so full of fat. | ||
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Autofire2
Pakistan290 Posts
I say semi-Paleo most because of dairy: for example, I still have a protein milkshake after every workout and once in a while treat myself to frozen yogurt (since I don't have any ice-cream, cake, chocolate etc. any more) which comes out to about 220 extra calories per week. HOWEVER there are some fine tunings I want your opinion on to lose that last inch or two (hopefully getting rid of the little bit of fat I still have around my stomach...its flat if you look at it side-on, but I still have love handles and you can't see my lower abs properly). 1. Potatoes yea or nay? I love boiled potatos, and I know they're not a vegetable exactly but they are natural roots. I'll cut down if it'll make a big difference however. 2. I have fried eggs every day . Would it be much better if I had them boiled? I prefer fried but again, I'm willing to take the blander route with some salt if it really makes that much difference. 3. At work, I have at least 3 cups of tea a day, with about 2 spoons of sugar TOTAL. But it is daily. Is it worth buying a supply of artificial sweetener to keep at the office, or just having unsweetened tea? 4. I occasionally have burgers or sandwiches. I try not to but y'know...not every place you go out to eat has a good pure protein/vegetables option. I have maybe A burger or A sandwich every 4 days or so. Should I just have coffee when my friends go out to eat at such places and eat at home? Aside from that, I've completely given up bread, rice, sweets, potato chips etc. etc. Do let me know. I really want to lose that last inch or two around my waist without compromising on my "good" food intake; I think it'll look great with the muscle I've put on. | ||
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eshlow
United States5210 Posts
Eggs is fine. Unsweetened tea if you can handle it. Occasional stuff is likely OK. But you may have to cut it if you are having issues with losing the last amount of body fat. | ||
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solidbebe
Netherlands4921 Posts
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spacemonkeyy
Australia477 Posts
On April 26 2012 06:33 Autofire2 wrote: Hey guys! So I've been on a semi-paleo diet and the SS weightlifting routine for awhile now. Lost an inch or so around my waist and put on some muscles on my thighs, chest and back which im real happy about. I say semi-Paleo most because of dairy: for example, I still have a protein milkshake after every workout and once in a while treat myself to frozen yogurt (since I don't have any ice-cream, cake, chocolate etc. any more) which comes out to about 220 extra calories per week. HOWEVER there are some fine tunings I want your opinion on to lose that last inch or two (hopefully getting rid of the little bit of fat I still have around my stomach...its flat if you look at it side-on, but I still have love handles and you can't see my lower abs properly). 1. Potatoes yea or nay? I love boiled potatos, and I know they're not a vegetable exactly but they are natural roots. I'll cut down if it'll make a big difference however. 2. I have fried eggs every day . Would it be much better if I had them boiled? I prefer fried but again, I'm willing to take the blander route with some salt if it really makes that much difference. 3. At work, I have at least 3 cups of tea a day, with about 2 spoons of sugar TOTAL. But it is daily. Is it worth buying a supply of artificial sweetener to keep at the office, or just having unsweetened tea? 4. I occasionally have burgers or sandwiches. I try not to but y'know...not every place you go out to eat has a good pure protein/vegetables option. I have maybe A burger or A sandwich every 4 days or so. Should I just have coffee when my friends go out to eat at such places and eat at home? Aside from that, I've completely given up bread, rice, sweets, potato chips etc. etc. Do let me know. I really want to lose that last inch or two around my waist without compromising on my "good" food intake; I think it'll look great with the muscle I've put on. Sounds like you have a lot of it under control which is great to hear. Specifically on your points 1. If weight loss is your goal then carbohydrate intake should be limited to 50-100 grams per day seems to be the general recommendation. Once you reach your ideal weight/body composition you should be fine to up this to 100-150 grams per day. I wouldn't get the calculator out for this but particularly I would limit fruit-particularly dried fruit as well as any carbohydrate rich vegetable such as potato or sweet potato. Even though sweet potato's are technically paleo (not that peeled white ones are a big deal in comparison to gluten) they are carbohydrate heavy so perhaps cut them out altogether or limit it to training days if you find yourself a little light headed/performance drops. Concentrate on heavy fat and protein content essentially so that you aren't producing to much insulin (essentially tells the body to store fat) which seems to be the main problem from eating too many carbohydrates when trying to lose weight. So even though your working out your body is running on carbohydrates instead of fat which is what you want when you want to shake some weight. 2. Should be very little difference from a calorie perspective. Certainly get more benefit from other measures. 3. Sugar is a type of carbohydrate and definitely not going to help any weight loss goal as well as generally being a problem. Whilst the artificial sweeteners are technically less calorie dense they do have some more harmful properties and still do stimulate the hunger response from what I have read. Best ditching the sugar or at least cutting it down if your serious about loosing that extra fat. I would prefer to have the real thing over the sweetener- at least I know the deal I'm getting into. If you can't ditch the sugar in your tea maybe look at switching to just drinking water. 4. Once every 4 days is perhaps a little too frequently for my liking- to get into fat burning mode having too many carbohydrates can really destroy your best attempts. Not only do sandwiches have gluten but they are very carbohydrate dense. If you can just get by with a coffee (no sugar) then that is a great strategy otherwise if there is literally no paleo friendly options (pretty common) at least minimize the damage with some cheats. Wraps generally have less carbohydrate- you don't have to eat the whole bun/bread or you could just eat the ingredients inside at risk of looking like a weirdo. My main concern here is that your body will be seeing sawing all over the place where we want to keep the main fuel as fat and really up the fat metabolism. A product such as gluten generally can stay in the blood for up to 6 weeks so exposing yourself to it on such a frequent basis is unlikely to show you the full benefit of going gluten free. On top of all these recommendations to get your carbohydrate intake under control I would suggests playing around with some intermittent fasting. Mark Sisson (www.marksdailyapple.com) has just done a big guide to the different methods and once you start burning more fat and less carbohydrates you will find it easier to play around with the intermittent fasting to help ditch that last bit of excess fat. I wouldn't get to crazy with this perhaps limiting yourself to an 8 hour eating window might be worth a shot- fasting generally is something you recommend to someone that has everything else under control though. http://www.marksdailyapple.com/fasting-weight-loss/ Hope that helps | ||
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Autofire2
Pakistan290 Posts
I guess what you're saying is that carbs inhibit weight loss more than the sum of their calories would imply? I wont lie its going to be tough for me to give up fruits...I reallly love them. (Never have dried fruit though). If you think its important, I will try to cut down on them and the potatos. And I'll redouble my efforts to eliminate cheating on my grains. It's hard to completely give up a food group you've had as your staple for two and a half decades. In your opinion, would these measures go a long way in getting rid of that last but oh-so-stubborn layer of fat? | ||
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spacemonkeyy
Australia477 Posts
On April 26 2012 19:53 Autofire2 wrote: Thanks everyone, and especially spacemonkey for that very detailed report. I guess what you're saying is that carbs inhibit weight loss more than the sum of their calories would imply? I wont lie its going to be tough for me to give up fruits...I reallly love them. (Never have dried fruit though). If you think its important, I will try to cut down on them and the potatos. And I'll redouble my efforts to eliminate cheating on my grains. It's hard to completely give up a food group you've had as your staple for two and a half decades. In your opinion, would these measures go a long way in getting rid of that last but oh-so-stubborn layer of fat? No problems. Overall calories are definitely important however carbs drive us towards overeating generally and also tend to steer the boat towards fat storage than fat burning. You can absolutely lose weight and eat carbs you will just generally be hungrier and have a harder time doing so IMO. Keep in mind if you only want to shed an extra couple of kilo's this low carb approach is only to lose weight and then you can go back to maintanence mode (i.e eating potatoes) if you so wish. Giving up on carbs as your major macronutrient is extremely tough especially if you have really been a carb lover all your life. It does get easier- eat a some bacon, eat omeletes with veges etc. to make sure your full and your hunger is satisfied. Don't worry about counting calories or portion size- high fat/protein diets are very satisfying unlike the constant craving cycles carbohydrates promote. Out of everything you mentioned fruit is probably the last thing you should cut out. Sugar then bread then fruit in that approximate order. Fruit isn't bad and doesn't really make you fat at all but if your trying to lose a stubborn extra kilo or two and cutting sugar and bread isn't doing it just be mindful your not going crazy on the really sweet fruits. If your confused then get out a food calculator and see if your carb input is in the 50-100grams per day. Also goes without saying making sure your not working out too hard, not stressed, getting plenty of good quality sleep and regular sunlight is very important. A stressed sleep deprived person will not lose weight easily. Let us know how it goes! | ||
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