Help with food

[Gloopo]

Im seeing alot of numbers, but i dont even know where to start. Im at 289 and would like to slowly take weight off so i can try a cycle. But i need to get my diet right first.

I will start a log tomorrow on my food intake, but dont know how to measure food or what i need.

Ty

[tarmyg]

Im seeing alot of numbers, but i dont even know where to start. Im at 289 and would like to slowly take weight off so i can try a cycle. But i need to get my diet right first.

I will start a log tomorrow on my food intake, but dont know how to measure food or what i need.

Ty

If you have a smartphone you can use Myfitnesspal to easily record your food. It will total up everything for you. It would be good not not change anything until you have recorded 3-day of what you currently eat. That will be a good record for you to keep.

[Gloopo]

If you have a smartphone you can use Myfitnesspal to easily record your food. It will total up everything for you. It would be good not not change anything until you have recorded 3-day of what you currently eat. That will be a good record for you to keep.

Ty.. will do

[Gloopo]

Its says 2310 calories is all i can consume for the day..

This is gonna get interesting quick.. ive already ate 2 12 inch subs and large salad.. thats like 1500 calories. Ive yet to have lunch or dinner...

Damn, i love to eat....

[RaginCajun]

Its says 2310 calories is all i can consume for the day.. This is gonna get interesting quick.. ive already ate 2 12 inch subs and large salad.. thats like 1500 calories. Ive yet to have lunch or dinner... Damn, i love to eat....

Actually that is probably almost double that

I love to eat as well

What is your lifestyle like?

[bethdoth]

This will get you started.

Format: Food - Quantity - Calories - Carbohydrate - protein - fat


Carbohydrates

Brown Rice - 1 cup cooked - 218 cal - 46g c - 5g p - 2g f
Brown Rice - 1/2 cup uncooked - 344 cal - 77g c -7g p - 2.5g f
Oats - 1 cup uncooked - 300 cal - 54g c - 10g p - 5g f
Oats - 1/2 cup uncooked - 150 cal - 27g c - 5g p - 2.5g f
Quinoa - 1/2 cup uncooked - 318 cal - 59g c - 11g p - 5g f
W. Wheat Spaghetti- 2oz dry - 198 cal - 40g c - 8g p - 1g f
Ezekiel Bread - 1 slice - 80 cal - 15g c - 4g p - 1g f

Lentils - 1 cup cooked - 230 cal - 40g c - 18g p - 1g f

Sweet Potato - 1 medium (5"x2" or 100g) - 99 cal - 23g c - 2g p - 1g f
Asparagus - 4 spears - 13 cal - 2g c - 1g p - 0g f
Broccoli - 1 cup chopped (5oz) - 41 cal -7g c - 4 g p - 0g f
Green Beans - 1 cup (4.5 oz) - 41 cal - 9g c - 2g p - 0g f
Brussel Sprouts- 1 cup (6oz) - 65 cal - 13g c - 6g p - 1g f
Green Pepper -1 medium 2.5"x2.5" - 24 cal -6g c - 1g p - 0g f
Spinach (frozen) - 1 cup (5oz) - 48 cal - 7g c - 6g p -1g f
Spinach (fresh) - 10oz - 65 cal - 10g c - 8g p - 1g f

Apple (w/skin) - Medium (5oz or 2 3/4") - 72 cal - 19g c -0g p - 0g f
Banana - Medium - (7 - 7 1/2 ") - 105 cal - 27g c - 1g p - 0g f
Blueberries - 1 cup - (100 berries) - 83 cal - 21g c -1g p -0g f
Kiwi Fruit - 1 medium (skin off) - 46 cal - 11g c - 1g p - 0g f
Mango - 1 skinned cleaned fruit - (6 1/2oz) - 135cal - 35g c - 1g p - 1g f
Pineapple - 1 cup - (chunks in water or fresh- not in syrup) - 74 cal - 20g c - 1g p - 0g f
Pear - medium - (6oz) - 96 cal - 26g c - 1g p - 0g f
Raspberries - 1 cup (45 medium berries) - 64 cal - 15g c - 1g p - 1g f
Strawberries - 1 cup (10 medium - stems removed) - 46 cal - 11g c -1g p -0g f


Proteins

Egg - 1 large - 74 cal - 0g c - 6g p - 5g f
Egg - 1 x-large - 85 cal - 0g c - 7g p- 6g f
Egg White - 1 large - 17 cal - 0g c - 4g p -0g f
Egg White - 1 x-large - 21cal - 0g c - 5g p- 0g f

Chicken Breast , boneless, skinless (medium - 3.5 oz) - 150 cal - 0g c -28g p - 3g f

Beef , bottom round , trimmed of fat (3.5 oz) - 169 cal - 0g c - 28g p -5g f
Beef , ground , 90% lean , 10% fat (3.5oz) - 230 cal - 0g c -28g p -12g f
Beef , ground , 95%lean, 5% fat (3.5oz) - 193 cal - 0gc - 29g p -8g f
Beef , tenderloin (fillet) , trimmed of fat (3.5oz) - 235 cal - 0g c - 27g p - 13g f

Turkey Breast , boneless ,skinless (3.5 oz) - 135 cal - 0g c - 30g p -1g f
Turkey , ground , 97% lean , 3% fat (4oz) - 140 cal - 0g c - 26g p - 3g f

Pork , tenderloin , trimmed of fat (3.5oz) - 173 cal - 0g c - 28g f - 6g f
Pork , canadian bacon , per 1 oz slice - 43 cal - 0g c - 6g p - 2g f

Fish , flounder/sole (1 fillet /4.5oz) - 149 cal - 0g c - 31g p -2g f
Fish , orange roughy (4.5oz) - 114 cal - 0g c - 24g p - 1g f
Fish , salmon, fresh (3oz) - 175 cal - 0g c - 19g p - 11g f
Fish , salmon (pink) , canned (3oz) - 118 cal - 0g c - 17g p -5g f
Fish , tilapia (3.5oz) - 128 cal - 0g c - 26g p - 3g f
Fish , tuna , bluefin , (3oz) - 156 cal - 0g c - 25g p - 5g f
Fish , tuna , yellowfin , (3oz) - 118 cal - 0g c - 25g p - 1g f
Fish , tuna - chunk light , canned in water (1 can) - 191 cal - 0g c - 42g p -1g f
Fish , tuna - white , canned in water (1 can) - 220 cal - 0g c - 41g p - 5g f


Fats

Almonds , (1oz - approx 20) - 164 cals - 6g c - 6g p - 14g f
Almond Butter , (1 tablespoon) - 101 cal - 3g c - 2g p - 9g f
Macadamia Nuts , (1oz - approx 10) - 204 cal - 4g c - 2g p - 21g f
Natural Peanut Butter , (1 tablespoon) - 100 cal - 3g c - 4g p - 8g f
Walnuts , (10z - approx 14 halves) - 185 cal - 4g c - 4g p - 18g f
Olive Oil , (1 tablesppon) - 119 cal - 0g c - 0g p - 13g f
Flaxseed Oil , (1 tablespoon) - 120 cal - 0g c - 0g p - 13g f
Flaxseed Oil , Capsule (1000mg) - 9 cal - 0g c - 0g p - 1g f
Fish Oil , Capsule (1000mg) - 9 cal - 0g c - 0g p -1g f

The BASICS-
1.Postworkout Nutrition- I’m a firm believer that PWO nutrition is hands down the most important aspect of dieting. It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin).

2. Carbs- You are **** right, carbs. In a strict cutting diet the majority of your carbs should come in the form of PWO nutrition, and the remainder in breakfast. Fibrous veggies are a staple, but keep in mind that they don’t count towards intake, as they have negligible impacts on blood sugar levels. (Exceptions: Carrots, Peas) All high glycemic carbs outside of PWO should be avoided. The best sources of low GI carbs can be found in oatmeal and brown rice, as well as yams.

3. Protein- You need tons. 1.5-2.0 grams per pound of lean bodyweight is a good general rule of thumb. You should take in a good portion of your protein in the source of real meals, avoid intaking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only cover a few, (Egg whites, Lean steak, Chicken breast, the list goes on forever….).

4. Fats- Guess what? You need fat to lose fat. We are talking about the granddaddy of fats, the EFA (Essential Fatty Acid). Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil).

5. The separation of Carbs and Fats- This is a hotly debated issue, but again, in my opinion, an important aspect nonetheless. Remember that it is often when you eat items and with what you eat them that is more important than what you are eating. A mouthful, I know, but stay with me. Remember that when you take in certain carbs, you can spike your insulin levels. If you are taking in fats when your insulin has been spiked, you are allowing the basic laws of physiology to act out, and you allow for a higher propensity for fat storage. Separation is key. The sample diet will give a good example of how to separate them.

[Gloopo]

Actually that is probably almost double that

I love to eat as well

What is your lifestyle like?

I work out 3 times a week. Focusing on the big 3 lifts.

I just started walking with 50 lbs on my back for cardio
and will increase weight and distance as needed.

I eat somewhat clean. I lean alot towards protein. Alot of
Chicken,turkey,eggs.

I use creatine and bcaa..

[Gloopo]

Thats for that post rhoag... Great info

Im really big on carb loading before a workout. I set myself up for squat day, 24 hrs ahead...lol. Then on squat day, ill wake up, drink pre work out on way to gym, then give her hell.. As soon as im done, i crawl to bag for protein source.

[bethdoth]

What do you estimate your body fat at? Just google pics to determine body fat and see what pic is closest to you. If you are up in the 20% or higher I would recommend doing fasted High Intensity Interval Training (HIIT) to reduce body fat and get your diet tuned in. I went from 26% body fat down to 12% body fat in 6 months doing HIIT and a very strict diet plan.

[Gloopo]

Well, im on my way to eating cleaner.. Not perfect by no means, but i do need to get my bf down so i can try a cycle..

Squats kicked my azz.. love to hate them.. im doing 5x5 program with 315. Got all 25 reps easy. Time to add weight to the bar next week.. gotta say, eating cleaner helps..

Im down to 284 today.. im on my way.

For cardio, i have pack with 50 lbs. and walking up hills.

Here is some food pics
..

[SlimmerMe]

Perhaps start a daily log. It will help keep you on track. Simply list everything you eat, every workout.

Also agree about fasted cardio. Works magic.