Hungry in AM and stomach gargling

**adioz** · 01-16-2007, 10:49 AM

Hello, I recently started a full time job and had to change my eating habits. I know breakfast is very important but even if I have something before work, I get hungry after a few hours, and can't always go to lunch at the I plan to and worst thing is my stomach gargles and its not fun..Does anyone know of anything you can snack on during the morning/in between meetings that will fill you up for a while?

Thanks for your help!

**IBdmfkr** · 01-16-2007, 10:52 AM

Do you have access to a microwave?

**Columbus** · 01-16-2007, 01:23 PM

Originally Posted by adioz

Hello, I recently started a full time job and had to change my eating habits. I know breakfast is very important but even if I have something before work, I get hungry after a few hours, and can't always go to lunch at the I plan to and worst thing is my stomach gargles and its not fun..Does anyone know of anything you can snack on during the morning/in between meetings that will fill you up for a while?

Thanks for your help!

Eat every 2-3 hours bro....you'll be much happier....anything small and quick...doesnt have to be heated, IBF - you had cold rice and chicken, I know it!

TUPPAWARE is your best friend!

**adioz** · 01-16-2007, 03:35 PM

I**..Thanks, yup have a microwave at the job..

**IBdmfkr** · 01-16-2007, 05:30 PM

Well then you must premake/cook meals in order to have them at hand during work..
Next it's up to you to take the time to eat them on a regular schedule to keep your metabolism going and keep good calories constantly being consumed during the day.

It's not easy but after a month or so it'll become part of your routine and you'll do it without even thinking about it.

First step is to learn what to eat and in what portion sizes, then you just gotta do it

Let us know if you need some ideas or help putting together some meals.

**adioz** · 01-17-2007, 06:00 AM

Thanks I B D.. I'll work on putting a schedule together (diet and exercise) this weekend and will post what I have so far.. I'm gonna try to get some fruit on my way into work this morning to give me a start on the day.

**adioz** · 01-17-2007, 07:27 AM

I B D.. I got some fruit and almonds this morning. The package has 340 cal, 15g fat and 5g carb. I dont know if this is all good, but is it okay to have half the bad or the entire bag throughout the day? i heard almonds are healthy but also have a lot of fat.

**IBdmfkr** · 01-17-2007, 10:16 AM

I think you got the number of "carbs" flawed above. 5carbs is virtually nothing, possibly 50 carbs and 15g fat?
You're forgetting the most essential building block of all, protein.

You want to eat a balanced meal for each of your 4-6meals during the day.
So if you are shooting for lets say 1500 calories within 5 meals, lets break it down real quick.

Here's an EX:
So if 1gram Protein = 4 calories
1gram Carbs = 4 calories AND
1gream Fat = 9 calories
THEN

125g Protein = 500 calories
150g Carbs = 600 calories
50g Fat = 450 calories

Total calories for the day would be 1550! (See how we came up with that?)

Now if you eat 5 meals then just divide everything by "5".
So each meal you'll want to get:
25g Protein x 5 = 125g total
30g Carbs x 5 = 150g total
10g Fat x 5 = 50g total

So an example of a balanced breakfast would be something like this:
Meal 1: 5egg whites + 1/2 bagel w/fat free Cream Cheese + 1/4 cup almonds or 2 tbsn Peanut Butter.

Meal 2 (3hrs later): 4oz Chicken breast + 1/2 Potato + 1 cup vegetables of your choice.

Meal 3 (3hrs later): 3oz Steak + 1/2cup whole wheat Pasta + 1/4cup sauce + 1cup vegetable if you choose.

Meal 4: ETC...

Get the idea?

**adioz** · 01-17-2007, 10:21 AM

B D - thank you very much. The example sounds great! I'll copy this down tonight and will go buy the food I need. I'm new to this and am glad you gave me the numbers to work with and appreciate everyone's input. Thank you everyone!

**IBdmfkr** · 01-17-2007, 10:26 AM

No problem.. that's just a starting point until you learn a bit more and figure out what can be substituted..

You need to figure out what you like to eat and then place those healthy alternatives in place of what I've put as long as they add up to the numbers given then you're fine.
The things I listed were just easy to follow examples..
Here's a link to a list of healthy foods you should be looking for in the grocery store.. ENJOY.

http://www.bodybuilding.com/fun/stella9.htm

**adioz** · 01-17-2007, 10:39 AM

Thanks B D .. btw, I'm trying to lose about 10-15lbs (dont want to gain muscle necessarily, just mainly tone and lose fat) and try to do an hour of cardio a day, sometimes up to 2 hours. I'm trying to use treadmill, bike, elliptical. So, if i can find the healthy foods and combine that with a good workout, hopefully that will help??

**Columbus** · 01-17-2007, 12:12 PM

Originally Posted by adioz

Thanks B D .. btw, I'm trying to lose about 10-15lbs (dont want to gain muscle necessarily, just mainly tone and lose fat) and try to do an hour of cardio a day, sometimes up to 2 hours. I'm trying to use treadmill, bike, elliptical. So, if i can find the healthy foods and combine that with a good workout, hopefully that will help??

Cardio is great and cardio works but you can do it till your blue i the face and not make any improvements....it all comes down to DIET....next time you are at the gym, take a look around at the cardio "bunnies" 99% of them haven't changed their physiqe 1 iota....yet there are still there day in a day out.....at least their heart is getting a good workout.

**IBdmfkr** · 01-17-2007, 01:04 PM

2hrs per day is over-doing it.

You need to research "Target Heart Rate", this is very important to know.

Also you should look into a good weight training program as I'm sure you haven't really lifted consistently, if ever. Building lean body mass is extremely important in having a healthy physique and to increase your metabolism.

Weight training is essential to ALL of my clients whether they are male or female.. don't be afraid of putting on muscle, it will help you more than you know. But remember proper form is KEY.. so I'd hire a personal trainer for at least the first few sessions to show you the proper way to lift (that's assuming they know what they're talking about, may trainers aren't worth even acknowledging).

**adioz** · 01-18-2007, 06:58 AM

Thanks guys! I got the list printed out so I can choose some foods I like and go shopping this weekend. I'm gonna put a diet plan together for 6 meals and post it here.. please feel free to critique/comment..

Thanks again

**adioz** · 01-19-2007, 06:32 PM

I B D and anyone else who could help..

I'm trying to figure out my meals (macros) and want to make sure I'm doing this right..heres an example:

I took carton of egg whites and calculated protein, fat, and carbs this way:

total protein 6g so 6g * 4 = 24g
total carb 1g so 1g * 4 = 4g
total fat 0g so 0g * 9 = 0g

Then, once I've calculated some foods as tuna, yogurt, certain veggies, I add each group to get a total? for example, 24g for the egg whites with the other protein grams I figured out..

Am I doing this correctly? Above I was given a calculation to follow and I want to make sure I'm doing this right. I'm new to this so sorry if the questions seem silly..trying to learn a lot.

Thanks and any suggestions and/or comments are appreciated

**IBdmfkr** · 01-19-2007, 10:45 PM

You got it right on.. post up another food source so we can make sure you've got it down before you put together a diet.

Looks good so far, once you figure out the numbers, all you gotta do is eat the foods

**IronAdam** · 01-19-2007, 10:48 PM

You've got it down. Plan out a diet plan and stick to your cardio/weight training. 1bmf got it pretty much covered. Stick around and read as much as you can about diet and training...it takes years to understand it all and find what works best for you.

Good Luck

**adioz** · 01-20-2007, 01:22 PM

I just replied and it all disappeared.. ok i put together another calculation..

rice cakes mini 7 (per serving)

pro is 1 times 4 = 4 cal
carb is 13 times 4 = 52 cal
fat is 1 times 9 = 9 cal

So, if i add up all the protein for the diff foods I want to eat during the day i will then have my total for protein of day, and i can then multiply that by 4 cal to get total calories for day of protein, correct?

Also, I have some restrictions with work/meetings, scheduling, etc. i cant always eat 5-6 meals a day every 3-4 hours.. will it mess up my diet/cardio if I eat lets say a yogurt (figured out the info on that) in the AM along with 2 big rice cakes for example?

I know i'll have less protein in the AM (unless im able to make egg whites for ex)

Is this still okay? I'd like to have a list of what i can eat, how much of it throughout the day so I can divide it for the day.. make sense?

thanks for your help everyone!

**IBdmfkr** · 01-20-2007, 01:34 PM

Originally Posted by adioz

I just replied and it all disappeared.. ok i put together another calculation..

rice cakes mini 7 (per serving)

pro is 1 times 4 = 4 cal
carb is 13 times 4 = 52 cal
fat is 1 times 9 = 9 cal

So, if i add up all the protein for the diff foods I want to eat during the day i will then have my total for protein of day, and i can then multiply that by 4 cal to get total calories for day of protein, correct?
You got it.

Also, I have some restrictions with work/meetings, scheduling, etc. i cant always eat 5-6 meals a day every 3-4 hours.. will it mess up my diet/cardio if I eat lets say a yogurt (figured out the info on that) in the AM along with 2 big rice cakes for example?
You need some sort of Protein in the AM upon waking.. figure out what you can handle eating and vary it up a bit so you don't get burnt out.. shoot for 20grams for breakfast if possible. Remember, balanced meals.

I know i'll have less protein in the AM (unless im able to make egg whites for ex)

Is this still okay? I'd like to have a list of what i can eat, how much of it throughout the day so I can divide it for the day.. make sense?
Get together a list and compile a sample diet and we'll critique.. doing good so far

thanks for your help everyone!

....

**adioz** · 01-20-2007, 06:05 PM

Thanks for the help I B D..

One more question while I'm putting this together.. heres an ex of what I've had today (woke up late, and still figuring out the diet and foods so just trying this out for the day) (for the Egg whites-- I had 4 so I did the math for amount per serving and wrote down what I actually ate (had green pepper with eggs, do peppers count? I love green veggies!

egg whites (2 eggs, 1/4 cup) 4 eggs
P-6g * 4 = 24cal 12g pro * 4 = 28cal of pro
C-1g * 4 = 4cal 2g carb * 4 = 8cal of carb
F-0g * 9 = 0 cal 0g fat

yogurt (low carb yogurt)
p-1.69g * 4 = 6.76cal
c-4g * 4 = 16cal
f-2.5g * 9 = 22.5cal

fat free creamer 1 tbps 6 tbsp
p-0g * 4 = 0cal 0 protein
c-5g * 4 = 20cal 30g * 4 = 120cal of carb
f-0g * 9 = 0cal 0 g fat

If this is the correct method, I will continue working on this today

**IBdmfkr** · 01-20-2007, 09:21 PM

yep.. making it a bit too complicated though.
Normally I'd just add up protein/carbs/fat per meal and then figure out calories for that meal..
At the end of the day just add up protein/carbs/fat from each meal and you'll figure out totals for day..
You're getting the hang of it though, lookin good.
Now just piece together nutritious meals and you'll be set.
Also I don't really count calories from green veggies such as spinach salad/green beans/broccoli/peppers etc..

**adioz** · 01-21-2007, 05:27 PM

Ok all.. I put together a diet, not so much meal by meal, but a list of what I want to eat that is very healthy and came up with #s.

egg whites 1 cart cottage cheese 1/2 cup serv (3 serv)
12g 48 cal 39g 156 cal
2g 8 cal 15g 60 cal
0g 0 cal 0g 0 cal

natural peanut butter 2 tbsp
tuna fish 2.5 serv 9g 36 cal
45g 180 cal 7g 28 cal
0g 0cal 16g 144 cal
1g 9 cal
chicken entire bag
yogurt 19g 76 cal
6g 24 cal 2g 8 cal
4g 16 cal 6g 54 cal
2.5g 22.5 cal
salad dressing 10 sprays = 1 serv.
orange 0g 0 cal
1.69g 6.76 cal 1g 4 cal
21.15g 84.6 cal 1g 9 cal
0.216g 1.944 cal
sweet potato
wheat thins (2 serv) 2g 8 cal
6g 24 cal 31g 124 cal
42g 168 cal 0g 0 cal
8g 72 cal

rice cakes 2 cakes
2g 8 cal
14g 56 cal
0g 0 cal

fat free creamer 8 tbsp Vegg. (do not count): string beans, let, pep.
0g 0 cal lettuce
40g 160 cal
0g 0 cal

TOTAL protein is 564 protein 141g
TOTAL carb is 716 carb 179g
TOTAL fat is 312 fat 35g

TOTAL cal: 1592

I know I dont have a set meal plan but I wanted to first set up a good healthy diet and then go from there. I will be eating chx with green beans for lunch and cottage cheese with tuna later on, etc.. etc.. i'll try to eat whats on the list every 3-4 hours.

Is this okay so far? Am I on the right track?

**adioz** · 01-21-2007, 05:28 PM

Ahh, sorry it all came up with # everywhere, I'll clean it up and will repost. If you can read pls advise..

**IBdmfkr** · 01-21-2007, 05:30 PM

I like your determination and dedication, most ppl don't even take the time to do what you're doing, it'll pay off!

Good food choices from what I see, now put them together into doable meals for you that are easy and convienent during the day.

Set it up something like this:

Meal 1:
Eggs + Oats + 1/4 cup f/f cott cheese
Prot/carbs/fat
calories for meal

Meal 2:
Food choices here
Prot/carbs/fat for meal
calories for meal

etc
etc

**adioz** · 01-21-2007, 06:08 PM

Thanks I B D.. appreciate all of your help. I'll put some meal plans together and will post on here. This took a while but its worth the time if the end results are great! I'm gonna try this diet for a week to see how my body reacts.

Also, I do 1 to 1.5 hrs of cardio a day, and machines at the gym.

One Q.. are my macros ok for the totals? I know my carbs are high but I figure its good carbs mostly and I'm working out so..

**IBdmfkr** · 01-21-2007, 07:32 PM

Yea looks o.k.

After you get the diet on track we'll talk more about your training/cardio to make sure you're not "over-doing" it. Also if you don't know what "target heart rate" is then look that up as well and stick to that when doing cardio.

Otherwise we'll wait for your proposed diets. Remember the time spent researching this is WELL worth it, because this is how you'll be eating from this day forward for the rest of your life. There is no such thing as DIET, it's a change of lifestyle, hope you're ready

**adioz** · 01-22-2007, 11:34 AM

I'll post my diet later today, but I split them up to 6 meals and even though its only been 2 days so far so good. Thanks to everyone's input and assistance!

**novastepp** · 01-22-2007, 06:50 PM

Originally Posted by Columbus

Cardio is great and cardio works but you can do it till your blue i the face and not make any improvements....it all comes down to DIET....next time you are at the gym, take a look around at the cardio "bunnies" 99% of them haven't changed their physiqe 1 iota....yet there are still there day in a day out.....at least their heart is getting a good workout.

like your avy?