foods?

[ROTTN1]

looking for advise on foods to help me with my weight loss. below is a little list i got ? on. thanks for any help given
what are good carbs , what are bad carbs?
are fruits good for dieting? what kind?
fiber..what to eat gets me fiber?
fats..what to eat to get fats?

[Rugger02]

Here are some good choices for your intakes of carbs, protein and fats.

Carbs - Sweet potatoes, red potatoes, oats (No sugar added), brown rice, wild rice, barley, Steel cut oats, aktivated barley, Green leafy vegetables, Ezekiel bread, Whole wheat bread (sparingly)

Protein - About 1.5 times your lean body weight per day in grams of protein.

Sources -
Steak, lean ground beef, chicken breast, tuna, salmon or other fish, egg whites or whole eggs, beef jerkey (if you don't mind the sodium) and whey protein (I have one shake after working out, try to stick with real food as much as you can). Casein (Fat free cottage cheese is a good choice before bed) Any lean wild game (Venison, bison, elk etc.)

Fats -
Flax, Fish or olive oil, casein or dairy products, avacadoes, nuts, egg yolks , all natural peanut butter.


These are some of the better food sources to use in a healthy cutting or bulking diet, yes there are plenty more out there but this is a good start anyways.

You want to eat at least 5 meals per day, and arrange the calories derived from protein, carbs, and fat 40% 40% 20% to start off and we'll go from there.

Here is sort of a generic guide you can use so you know when it's acceptable or most benefitial to each which food. I listed each foods main macro per portion size, and keep in mind that this is a simple guideline and not hte Bible.

Protein (all of these can be eaten at any meal)

Chicken Breast 3.5 oz 31 grams
Ground Buffalo 3.5 oz 19 grams
Buffalo Steak 3.5 oz 28 grams
Venison Steak 3.5 oz 31 grams
Cod (Atlantic) 3.5 oz 22 grams
Tilapia 3.5 oz 26 grams
Orange Roughy 3.5 oz 22 grams
Ground Beef (95% lean) 3.5 oz 26 grams
New York Strip Steak 3.5 oz 29 grams
London Broil Steak 3.5 oz 28 grams
Beef Flank 3.5 oz 27 grams
Top Round Steak 3.5 oz 31 grams
Egg Whites (Raw) 8 - 9 whites 31 grams

***6g protein PER large egg (To = 3.5oz of meat, you¡'d need 8-9 eggs)

Protein Powders (Pure powders, nothing added)
„X 20-24g protein per scoop
Preferred Sources = Isolate (morn/pre/post)
Caseinate (before bed)


Carbs

Cream of Wheat (Cooked) 1 Cup 27 grams First Thing in the Morning or Before Bed

Post Workout ONLY!

White Rice (Cooked) 1 Cup 36 grams
Rice Cakes (Multi-grain) 1 Cake 8 grams
Baked Potato (Cooked, No Skin) 3.5 oz 21 grams
Honey (Pure) 1 Tbs 17 grams
White Bread Per Slice 15 grams
Strawberry Jelly (Organic) 1 Tbs 25 grams
Vitargo (Waxy Maize) 2 Scoops 72 grams

Anytime Acceptable!

Rolled Oats (Dry) 1 Cup 67 grams
Brown Rice (Cooked) 1 Cup 44 grams
Sweet Potato (Cooked, No Skin) 3.5 oz 18 grams
Whole Wheat Bread (Wheat germ) Per Slice 12 grams
Whole Wheat Bagel (Oat Bran) 3 1/2 Diameter 53 grams


VEGETABLE LIST


Anytime during the day AS LONG AS you count carbohydrate totals towards your goals

Broccoli 3.5 oz 7 grams
Green Beans 1 Cup 8 grams
Onions 3.5 oz 10 grams
Pumkin 3.5 oz 6.5 grams
Yams (Highly Suggested) 3.5 oz 28 grams



Filler or “FREE” food to be used anytime to counteract hunger

Baby Spinach 1 Cup 6 grams
Asparagus 4 Spears 2.75 grams
Celery 1 Stalk Less than 1 gram
Cucumber 3.5 oz 2 grams
Tomatoes 3.5 oz 4 grams
Zucchini 3.5 oz 3.35 grams


ONLY After a Workout for glycogen replenishment

Potatoes 3.5 oz 20 grams

This should help you get the structure of your diet down and we'll take it from there.

P.S. You can get your daily fiber from green veggies or from fiber supplements. For a critique of your diet that you create, we'll need your stats and goals.

[ROTTN1]

Wow thanks that helps out alot. Only ? Why carbs after work outs, i can see in morning or before work outs?

[ROTTN1]

What about fruits? Good or no good?

[Rockstar1990]

What about fruits? Good or no good?

Fruits are great man, they are a complex carb. Great to eat before a workout and the meal following your postworkout meal.

but make sure you mix your carb sources up dont get stuck on the same type of carb.

[Rugger02]

Fruits are ok for cutting or bulking. I tend to stay away from them somewhat just because of the sugar, but most members on here have a place for them in their diet. I used to mix up some berries and what not into my PWO shake. Yummy.

And carbs are important after you work out because after you lift your body's glycogen stores are depleted. Without replenishing those stores, your body will go from an anabolic state (muscle building state) to a catabolic state, when it will actually start to break down your muscle tissues. This is also known as starvation mode.
People say breakfast is the most important meal of the day, and I do agree that it's very important, but IMHO PWO meal tops it. You gotta give your body the fuel it needs after you beat it up in the weight room. This should happen as soon as possible after working out. If you live a long way away from your gym, you should consider taking your PWO meal with you.