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On May 03 2013 05:02 Thor.Rush wrote:
You can find information in the OP, but anyway I think you should just focus eating right (w/lots of protein) and lifting right, and just forget about the scale. You'll probably lose weight from eating better and the increased metabolism from lifting, but you will look bigger anyway from an increased muscle to fat ratio.
I re-read the OP But did not see anything specifically mentioning what I am asking, but it does say I should be able to lose weight and still gain muscle, so guess I should be try to maybe lose a little bit of weight and eat at a slight calorie deficit and then bulk up again later.
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uh double post can't delete.
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On May 03 2013 04:45 Earll wrote:
Ok so I know this is one of the more iffy questions, but about to start working out again and am wondering what my approach should be to eating as I am starting out. I have been working out on and off for a few months at the time over the last year or so, and even though I am currently in pretty bad shape, I guess I am not as bad as I used to be before when I had never worked out before.
The main thing I am wondering is if I should aim to lose weight first or try go up in weight, or at least stay same weight\gain muscles? I am currently about as fat as I have ever been (T_T) but still not actually that fat I guess. Am at 83~ kg and 181~182 cm tall. I mean if I could choose my optimal long long term body If that matters, would probably be still be weighing a bit more than I am now (closer to 90kg I guess). But then again definitely have a large amount of excess fat I could\should be getting rid of.
Edit: I Guess if it matters, currently I am sort of leaning towards losing weight, first, have gained a decent amount of weight lately where i am guessing most of it is fat, so think I would feel overall better by getting rid of some of this before I go on to hardcore building strength\muscle. Though I am not set in stone with this so if its a better idea to keep on eating lots and going up in weight some more before I start focusing on going down again, I am all ears.
Well there are basically two approaches I think you can realistically take. You can take the method starting strength takes where you eat tons of stuff (mostly good whole, unrefined carbs and lots of protein and milk) and just do a crap ton of lifting, or you can take a more conventional method.
I think this is going to depend on what your goals are. I think that while building strength is more important than superficiality, you probably want to look good as a result of your lifting and training. I'd recommend probably doing some form of HIIT in addition to your lifting just to help lose some fat, but it's not really necessary. As long as you're eating lean and clean and lifting well, you'll drop lbs/kgs.
Ultimately, if you find something that you really enjoy doing, you're more likely to sick to it and reach your goals in your expected time. I'd find some form of cardio you like (biking, jogging, swimming if that's possible, jumping rope, etc.) and just do it maybe 2x a week and lift 3x a week. You won't get super fast results doing the cardio, but you'll definitely feel way better after doing it and if you're eating clean and lifting well you'll lose weight.
Mostly just my suggestions, I'm not an expert on the topic.
The stickies in the forum suggest no cardio, but I think if you're doing HIIT once or twice a week it can really help you get back in shape quicker and then you can just cut it out once you feel like you don't need it anymore. It's also important that you do high intensity interval training so you don't affect your lifts, unless you don't care about getting stronger and just want to get "fitter" and healthier.
TL;DR Eat healthy, lift well, and do some HIIT if you feel it's necessary.
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So, I've changed my diet recently and started exercising. Even thought I have been doing reletively well over 2-3 weeks and I feel better. I've had little to no success losing weight, however, when logic says I should have lost a bit more. Here's some info about me and my diet...
Height 6'0
Weight 240 lbs
Diet:
Breakfast:
1/2 Whole Wheat Bagel w/ aprox 1. Tbls. Peanut Butter
1.5 cups 1/2% milk
and
1 medium Banana on days where I'm going to run
or
2 hard boiled eggs on days I'm not going to run until the evening
Lunch:
On days I run in the morning I get back from my run and have a strawberry banana smoothie with a tbls of protien powder made with greek yogurt, 1/2% milk and some sort of fruit juice (apple, cranberry, pomegranate, etc)
or
On Days I do not run I usually eat a 6 inch subway sub with turkey breast, veggies, mustard
Dinner:
No set meal. Something with some protein and some vegatables. Some days I will have 12 inch sub, some days I will have ~2 cups of soup, or fajitas, etc. I usually have about a 1/2 cup of cottage cheese with my dinner.
So, I have 2 problems.
1) I'm not losing any weight. According to a few things I've found, to lose a few pounds a week I should be eating around 2000 calories a day. I'm usually eating between 1200-1400 a day, so I'm cutting an additional 800-600 calories. I'm not doing this intentionally to try to speed up my weight loss. I am pretty much eating what I feel comfortable with in terms of a healthy meal and being satiated. I feel full and don't feel hungry between meals. I've had some people tell me I need to get more calories in my diet while I'm a bit heavier. I don't, however, want to add a bunch of extra empty calories to my diet (say, eating some french fries or something) to get my calories up when I don't feel the need to eat. Also, as stated above, I run almost every day burning around 500 calories or so a day.
2) My carbs are way out there. Most days I end up with something like 65% carbs. I don't really know how to fix this rather than not eating any breads, but as a person on a budget, I can't really afford to eat wonderfully with a ton of fresh produce. I need an affordable food budget, and stuff from the produce isle is so much more expensive than convenience foods. I try to eat as well as possible on my budget, but I don't really know how I can switch things up a lot without breaking the bank.
Any help would be great. Thanks
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is it convenient for you to cook your own meals?
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1) I'm not losing any weight. According to a few things I've found, to lose a few pounds a week I should be eating around 2000 calories a day. I'm usually eating between 1200-1400 a day, so I'm cutting an additional 800-600 calories.
If this is true, you should be losing weight. Give it some more time.
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On May 06 2013 07:18 Recognizable wrote:Show nested quote +1) I'm not losing any weight. According to a few things I've found, to lose a few pounds a week I should be eating around 2000 calories a day. I'm usually eating between 1200-1400 a day, so I'm cutting an additional 800-600 calories. If this is true, you should be losing weight. Give it some more time.
Well, it's been somewhere around 3 weeks, at this point I believe if it hasn't started coming off something else is probably at play, and I'd like to fix it to avoid potential problems (losing lean muscle mass for instance)
Also yes I can and do prepare my own meals, I work in a kitchen so no problems finding time to cook
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On May 06 2013 02:29 Arisen wrote:
So, I've changed my diet recently and started exercising. Even thought I have been doing reletively well over 2-3 weeks and I feel better. I've had little to no success losing weight, however, when logic says I should have lost a bit more. Here's some info about me and my diet...
Height 6'0
Weight 240 lbs
Diet:
Breakfast:
1/2 Whole Wheat Bagel w/ aprox 1. Tbls. Peanut Butter
1.5 cups 1/2% milk
and
1 medium Banana on days where I'm going to run
or
2 hard boiled eggs on days I'm not going to run until the evening
Lunch:
On days I run in the morning I get back from my run and have a strawberry banana smoothie with a tbls of protien powder made with greek yogurt, 1/2% milk and some sort of fruit juice (apple, cranberry, pomegranate, etc)
or
On Days I do not run I usually eat a 6 inch subway sub with turkey breast, veggies, mustard
Dinner:
No set meal. Something with some protein and some vegatables. Some days I will have 12 inch sub, some days I will have ~2 cups of soup, or fajitas, etc. I usually have about a 1/2 cup of cottage cheese with my dinner.
So, I have 2 problems.
1) I'm not losing any weight. According to a few things I've found, to lose a few pounds a week I should be eating around 2000 calories a day. I'm usually eating between 1200-1400 a day, so I'm cutting an additional 800-600 calories. I'm not doing this intentionally to try to speed up my weight loss. I am pretty much eating what I feel comfortable with in terms of a healthy meal and being satiated. I feel full and don't feel hungry between meals. I've had some people tell me I need to get more calories in my diet while I'm a bit heavier. I don't, however, want to add a bunch of extra empty calories to my diet (say, eating some french fries or something) to get my calories up when I don't feel the need to eat. Also, as stated above, I run almost every day burning around 500 calories or so a day.
2) My carbs are way out there. Most days I end up with something like 65% carbs. I don't really know how to fix this rather than not eating any breads, but as a person on a budget, I can't really afford to eat wonderfully with a ton of fresh produce. I need an affordable food budget, and stuff from the produce isle is so much more expensive than convenience foods. I try to eat as well as possible on my budget, but I don't really know how I can switch things up a lot without breaking the bank.
Any help would be great. Thanks
Honestly, your diet above looks like it's 70-75% carbs not 65%.... you should get your carbs down under 40% if not below 30%.
Buy cheap meat, and frozen veggies and you can throw it all into a crock pot for stew for example.
Cut back on the running and lift weights.
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seconding the cheap meat + frozen veggies idea. most places on the east coast of the US have chicken thighs and drumsticks for a dollar a pound. certain cuts of pork are also a dollar a pound, sometimes cheaper when on sale. ground beef is also pretty cheap, cheaper than most bread if i recall correctly. maybe white bread is cheaper, but you dont wanna eat that shit anyway.
what i would do is stop eating subway, and make your own lunchbox with good portions of meat and veggies, and maybe fruit on the side.
cutting back on some of the calorie dense foods may help your cut as well. stuff like peanut butter generally has a lot of calories, but doesn't really fill you up (at least in my experience, it might be different for you). same with milk and other dairy products.
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On May 06 2013 08:31 eshlow wrote:Show nested quote +On May 06 2013 02:29 Arisen wrote:
So, I've changed my diet recently and started exercising. Even thought I have been doing reletively well over 2-3 weeks and I feel better. I've had little to no success losing weight, however, when logic says I should have lost a bit more. Here's some info about me and my diet...
Height 6'0
Weight 240 lbs
Diet:
Breakfast:
1/2 Whole Wheat Bagel w/ aprox 1. Tbls. Peanut Butter
1.5 cups 1/2% milk
and
1 medium Banana on days where I'm going to run
or
2 hard boiled eggs on days I'm not going to run until the evening
Lunch:
On days I run in the morning I get back from my run and have a strawberry banana smoothie with a tbls of protien powder made with greek yogurt, 1/2% milk and some sort of fruit juice (apple, cranberry, pomegranate, etc)
or
On Days I do not run I usually eat a 6 inch subway sub with turkey breast, veggies, mustard
Dinner:
No set meal. Something with some protein and some vegatables. Some days I will have 12 inch sub, some days I will have ~2 cups of soup, or fajitas, etc. I usually have about a 1/2 cup of cottage cheese with my dinner.
So, I have 2 problems.
1) I'm not losing any weight. According to a few things I've found, to lose a few pounds a week I should be eating around 2000 calories a day. I'm usually eating between 1200-1400 a day, so I'm cutting an additional 800-600 calories. I'm not doing this intentionally to try to speed up my weight loss. I am pretty much eating what I feel comfortable with in terms of a healthy meal and being satiated. I feel full and don't feel hungry between meals. I've had some people tell me I need to get more calories in my diet while I'm a bit heavier. I don't, however, want to add a bunch of extra empty calories to my diet (say, eating some french fries or something) to get my calories up when I don't feel the need to eat. Also, as stated above, I run almost every day burning around 500 calories or so a day.
2) My carbs are way out there. Most days I end up with something like 65% carbs. I don't really know how to fix this rather than not eating any breads, but as a person on a budget, I can't really afford to eat wonderfully with a ton of fresh produce. I need an affordable food budget, and stuff from the produce isle is so much more expensive than convenience foods. I try to eat as well as possible on my budget, but I don't really know how I can switch things up a lot without breaking the bank.
Any help would be great. Thanks Honestly, your diet above looks like it's 70-75% carbs not 65%.... you should get your carbs down under 40% if not below 30%. Buy cheap meat, and frozen veggies and you can throw it all into a crock pot for stew for example. Cut back on the running and lift weights.
I know I need to cut back carbs, the question I have is how. Besides a bagel and ocassionally (1-2 times a week) a sub, I don't eat a lot of breads. I eat a decent amount of bananas, but bananas are one of the only fruits I can realistically afford on a daily basis, so I'd hate to cut them out too.
Also, why cut running for strength training? I really need to build better fitness and endurance, and running seems to be congruent with that, weight training would only serve to make me stronger, not more fit, yes?
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2) My carbs are way out there. Most days I end up with something like 65% carbs. I don't really know how to fix this rather than not eating any breads, but as a person on a budget, I can't really afford to eat wonderfully with a ton of fresh produce. I need an affordable food budget, and stuff from the produce isle is so much more expensive than convenience foods. I try to eat as well as possible on my budget, but I don't really know how I can switch things up a lot without breaking the bank.
guess going lower on milk,bananas,bread and all the "filling" sides should do alot. im far from beeing able to give real advice but for me i had no problems getting really low on carbs on some days. big fat bowl of salad or just the usual random meat with veggies is healthy, tastes great and is cheap (doesnt have to be a steak evrytime).
maybe it was easier for me cause i skip breakfast anyways since i was like 14 so i naturally dont start my day with a ton of carbs like many others do.
On May 06 2013 14:12 Arisen wrote:Show nested quote +On May 06 2013 08:31 eshlow wrote:On May 06 2013 02:29 Arisen wrote:
So, I've changed my diet recently and started exercising. Even thought I have been doing reletively well over 2-3 weeks and I feel better. I've had little to no success losing weight, however, when logic says I should have lost a bit more. Here's some info about me and my diet...
Height 6'0
Weight 240 lbs
Diet:
Breakfast:
1/2 Whole Wheat Bagel w/ aprox 1. Tbls. Peanut Butter
1.5 cups 1/2% milk
and
1 medium Banana on days where I'm going to run
or
2 hard boiled eggs on days I'm not going to run until the evening
Lunch:
On days I run in the morning I get back from my run and have a strawberry banana smoothie with a tbls of protien powder made with greek yogurt, 1/2% milk and some sort of fruit juice (apple, cranberry, pomegranate, etc)
or
On Days I do not run I usually eat a 6 inch subway sub with turkey breast, veggies, mustard
Dinner:
No set meal. Something with some protein and some vegatables. Some days I will have 12 inch sub, some days I will have ~2 cups of soup, or fajitas, etc. I usually have about a 1/2 cup of cottage cheese with my dinner.
So, I have 2 problems.
1) I'm not losing any weight. According to a few things I've found, to lose a few pounds a week I should be eating around 2000 calories a day. I'm usually eating between 1200-1400 a day, so I'm cutting an additional 800-600 calories. I'm not doing this intentionally to try to speed up my weight loss. I am pretty much eating what I feel comfortable with in terms of a healthy meal and being satiated. I feel full and don't feel hungry between meals. I've had some people tell me I need to get more calories in my diet while I'm a bit heavier. I don't, however, want to add a bunch of extra empty calories to my diet (say, eating some french fries or something) to get my calories up when I don't feel the need to eat. Also, as stated above, I run almost every day burning around 500 calories or so a day.
2) My carbs are way out there. Most days I end up with something like 65% carbs. I don't really know how to fix this rather than not eating any breads, but as a person on a budget, I can't really afford to eat wonderfully with a ton of fresh produce. I need an affordable food budget, and stuff from the produce isle is so much more expensive than convenience foods. I try to eat as well as possible on my budget, but I don't really know how I can switch things up a lot without breaking the bank.
Any help would be great. Thanks Honestly, your diet above looks like it's 70-75% carbs not 65%.... you should get your carbs down under 40% if not below 30%. Buy cheap meat, and frozen veggies and you can throw it all into a crock pot for stew for example. Cut back on the running and lift weights. I know I need to cut back carbs, the question I have is how. Besides a bagel and ocassionally (1-2 times a week) a sub, I don't eat a lot of breads. I eat a decent amount of bananas, but bananas are one of the only fruits I can realistically afford on a daily basis, so I'd hate to cut them out too. Also, why cut running for strength training? I really need to build better fitness and endurance, and running seems to be congruent with that, weight training would only serve to make me stronger, not more fit, yes?
huge ass bowl of salad with tuna,egg etc costs like what, 2€ in the end? similar for a bag of frozen veggies and lets say 500g of chicken breast i pay like 4-6€. put some raclette cheese over vegs in oven, marinate & grill the breast and you got 2 servings of awesome delicious food for like 3€ with half a bag of vegs left over.
Also, why cut running for strength training? I really need to build better fitness and endurance, and running seems to be congruent with that, weight training would only serve to make me stronger, not more fit, yes?
depends on your goals. in my opinion most endurance runners dont look "fit" to me. sure they got endurance and no fat but they also often look unhealthy skinny. maybe the go to look for women but for men id say most have other goals.
also working your muscles balanced is good, having a strong frame is good, lifting gives you alot that running wont and also more strong muscles = more calories used.
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infinity21
Canada6683 Posts
Invest in a slow cooker or dutch oven and cook tougher cuts of meat in it. Minimal prep required and harder to screw up.
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On May 06 2013 14:12 Arisen wrote:Show nested quote +On May 06 2013 08:31 eshlow wrote:On May 06 2013 02:29 Arisen wrote:
So, I've changed my diet recently and started exercising. Even thought I have been doing reletively well over 2-3 weeks and I feel better. I've had little to no success losing weight, however, when logic says I should have lost a bit more. Here's some info about me and my diet...
Height 6'0
Weight 240 lbs
Diet:
Breakfast:
1/2 Whole Wheat Bagel w/ aprox 1. Tbls. Peanut Butter
1.5 cups 1/2% milk
and
1 medium Banana on days where I'm going to run
or
2 hard boiled eggs on days I'm not going to run until the evening
Lunch:
On days I run in the morning I get back from my run and have a strawberry banana smoothie with a tbls of protien powder made with greek yogurt, 1/2% milk and some sort of fruit juice (apple, cranberry, pomegranate, etc)
or
On Days I do not run I usually eat a 6 inch subway sub with turkey breast, veggies, mustard
Dinner:
No set meal. Something with some protein and some vegatables. Some days I will have 12 inch sub, some days I will have ~2 cups of soup, or fajitas, etc. I usually have about a 1/2 cup of cottage cheese with my dinner.
So, I have 2 problems.
1) I'm not losing any weight. According to a few things I've found, to lose a few pounds a week I should be eating around 2000 calories a day. I'm usually eating between 1200-1400 a day, so I'm cutting an additional 800-600 calories. I'm not doing this intentionally to try to speed up my weight loss. I am pretty much eating what I feel comfortable with in terms of a healthy meal and being satiated. I feel full and don't feel hungry between meals. I've had some people tell me I need to get more calories in my diet while I'm a bit heavier. I don't, however, want to add a bunch of extra empty calories to my diet (say, eating some french fries or something) to get my calories up when I don't feel the need to eat. Also, as stated above, I run almost every day burning around 500 calories or so a day.
2) My carbs are way out there. Most days I end up with something like 65% carbs. I don't really know how to fix this rather than not eating any breads, but as a person on a budget, I can't really afford to eat wonderfully with a ton of fresh produce. I need an affordable food budget, and stuff from the produce isle is so much more expensive than convenience foods. I try to eat as well as possible on my budget, but I don't really know how I can switch things up a lot without breaking the bank.
Any help would be great. Thanks Honestly, your diet above looks like it's 70-75% carbs not 65%.... you should get your carbs down under 40% if not below 30%. Buy cheap meat, and frozen veggies and you can throw it all into a crock pot for stew for example. Cut back on the running and lift weights. I know I need to cut back carbs, the question I have is how. Besides a bagel and ocassionally (1-2 times a week) a sub, I don't eat a lot of breads. I eat a decent amount of bananas, but bananas are one of the only fruits I can realistically afford on a daily basis, so I'd hate to cut them out too. Also, why cut running for strength training? I really need to build better fitness and endurance, and running seems to be congruent with that, weight training would only serve to make me stronger, not more fit, yes?
I don't think you actually looked at what foods you are eating....
Breakfast:
1/2 Whole Wheat Bagel w/ aprox 1. Tbls. Peanut Butter Wheat bagle is obviously all carbs
1.5 cups 1/2% milk [/b]Whole milk is about 35-40% carbs.... 2% is about 50% carbs... 1% is about 65% carbs...[/b]
and
1 medium Banana on days where I'm going to run all carbs.. but acceptable because of nutrition
or
2 hard boiled eggs on days I'm not going to run until the evening
Lunch:
On days I run in the morning I get back from my run and have a strawberry banana smoothie with a tbls of protien powder made with greek yogurt, 1/2% milk and some sort of fruit juice (apple, cranberry, pomegranate, etc)
Smoothie.... all carbs... basically nullifies what you do with the running
milk I already converted
Fruit juice = 100% carbs
or
On Days I do not run I usually eat a 6 inch subway sub with turkey breast, veggies, mustard[/b]Lots of bread = lots of carbs, all of the veggies are carbs but fine.. most toppings are carbalicious[/b]
Dinner:
No set meal. Something with some protein and some vegatables. Some days I will have 12 inch sub, some days I will have ~2 cups of soup, or fajitas, etc. I usually have about a 1/2 cup of cottage cheese with my dinner.Sub carbs, fajitas carbs, soup is mostly carbs unless meat
Basically, you're eating a lot of carbs and saying it's not a lot of carbs because you don't know what foods contain what.
If you're going to run you should do sprints/HIIT because it's anabolic, as long as your body can handle it.
Strength makes you fit, and gives you good potential for endurance which can be improved with a bit of endurance.
The point being if your goal is to lose weight then strength training will help you maintain/gain muscle while you lose weight so you aren't skinny fat when you're finished.
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Bought 1.4L of virgin coconut oil, 
Posting this here again:
On April 26 2013 11:25 Cambium wrote:
Just had my physical exam results come back, only thing of concern was my LDL-Cholesterol level, it went from 109 from 1.5
years ago, to 147, which was above the normal expected range. HDL went from 59 to 50. All in mg/dl.
From 2011:
Triglyceride: 74
HDL: 59
LDL: 106
From last week:
Triglyceride: 78
HDL: 50
LDL: 147
T cholesterol (didn't have this last time): 208
Should I actually do something about it?
Only differences are probably:
1) Just finished bulking over the winter whereas last time I was a lot leaner (80 kg vs 77 kg)
2) More red meat, more butter, fat, etc.
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coconut oil is delicious. i've recently been using it to stir fry veggies when i get bored of eating them steamed, and it has a pretty soft, delicate flavor, very subtle. it's also really nice with fish like haddock, cod, tuna, salmon...
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Cambium,
LDL doesn't matter much unless you get it fractionated to differentiate which subtypes you have.
http://en.wikipedia.org/wiki/Low-density_lipoprotein#LDL_subtype_patterns
Basically, if you have the "big fluffy" you have very low risk of CVD/stroke/etc.
But if you have the "small dense" you have a higher chance.
Generally speaking, you only get the small dense if you eat a lot of refined carbohydrates and eliminate good fats from your diet....
So if you don't have a fractionated LDL it's useless to speculate whether you have increased risk or not... and if your doctor doesn't say this then they don't know what they're talking about.
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What do you guys think about cereals and salty crackers?
Too much processed / refined carbohydrates?
· Cereals more like Kellogg's normal cornflakes and All-Bran flakes (maybe change them for whole grain cereals / rolled oats / muesli? instead, but I fear the flavour might be too dull...).
· Salty crackers like TUC (generic salty snack crackers).
Guess I should start cutting on them alongside the greek yogurt, since it's starting to stall my weight loss just a few steps before finish line...
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whole grain cereals may be better than cornflakes, but it'll be even healthier for you to just eat non-processed meats, veggies, and fruit. same with salty crackers.
here are some breakfast ideas that are easy to make:
- fruits
bananas, apples, citrus fruits, berries, pears, etc
eat them whole or stick em in a blender and make a lot to last you a couple days.
- omelettes
eggs + whatever the fuck you want = deliciousness
carrots, mushrooms, spinach, kale, peppers, onions, bacon, ground beef, sliced pork, tuna... let your imagination be the limit. if you're concerned about time, you can make a lot and keep them in the fridge. microwave reheating won't taste as good as freshly made omelettes, but still good.
- salads
i used to hate salads, but i began liking them more and more as i ate them more often. i usually buy the "spring mix" assortment, or "spinach + power greens" whatever your grocery store calls them. of course, just veggies is boring, so you can add a bit of olive oil to taste, and whatever meat you desire - canned tuna and salmon are good. turkey breast also goes pretty well with salads.
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On May 12 2013 10:57 ieatkids5 wrote:+ Show Spoiler +whole grain cereals may be better than cornflakes, but it'll be even healthier for you to just eat non-processed meats, veggies, and fruit. same with salty crackers.
here are some breakfast ideas that are easy to make:
- fruits
bananas, apples, citrus fruits, berries, pears, etc
eat them whole or stick em in a blender and make a lot to last you a couple days.
- omelettes
eggs + whatever the fuck you want = deliciousness
carrots, mushrooms, spinach, kale, peppers, onions, bacon, ground beef, sliced pork, tuna... let your imagination be the limit. if you're concerned about time, you can make a lot and keep them in the fridge. microwave reheating won't taste as good as freshly made omelettes, but still good.
- salads
i used to hate salads, but i began liking them more and more as i ate them more often. i usually buy the "spring mix" assortment, or "spinach + power greens" whatever your grocery store calls them. of course, just veggies is boring, so you can add a bit of olive oil to taste, and whatever meat you desire - canned tuna and salmon are good. turkey breast also goes pretty well with salads.
Yeah, I should probably just cut all the processed food.
Started doing some kind of non strict paleo a few months back (only mid carbs on training days, while on rest day trying to keep it low), aside from the mentioned before as rest days' snacks, it has been all fresh food so far.
For cereals I guess there's a direct substitute (whole grain, oat and maybe muesli), but for crackers it is most likely a direct cut, and since I ate those more than the cereals (cravings on rest day), I think I kind of went over with them... So cutting them along the greek yogurt might be the best choice.
Fruits and nuts should be a good substitute for the crackers, without going overload with the nuts.
Thanks for the suggestions.
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a bit of carbs should be fine. i sometimes eat oats and quinoa for breakfast because it's quick and easy.
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EPT
