best diet for me?
- 07-25-2009, 09:34 PM
best diet for me?
Im 21, 5 11, and about 175 pounds now. I quit smoking about 2 months ago and im starting to notice fat gain. I work out 4 to 5 times a week and practice muay thai twice a week. I don't do any cardio outside of muay thai training. Anyone have any suggestions of a good diet that will keep me growing, without the fat I've been gaining? Also I can't cut out carbs completely due to lack of energy in class.
- 07-27-2009, 10:41 AM
What is your typical daily diet? You need to get that in check first. Post it up so we can check it over.
- 07-27-2009, 10:54 AM
07-27-2009, 01:13 PM
Right down my typical day is
Wake up- 1 scoop whey w water
30 minutes later-bowl of special k high protein cereal with milk
Few hours later-10 chicken wings, no sauce no skin.
Few slices of thin crust ham and pineapple pizza.
Snacks-vienna sausages, yogurt, chocolate milk, chicken breast
Dinner-chick fil a cool wrap, coke zero.
Post workout-35 grams whey, 40 grams wazy maize, cissus.
Before bed-35 grams whey/casein
This is a normal day. I work almost every day. If im training extra hard ill eat more carbs. Sometimes I wake up early and eat scrambled eggs and toast. I also take prime with every bigger meal. Multi at morning and before bed. Fish oil with every meal. Cissus only with post wo shake. Zma and 5 htp before bed. I don't have much time to cook honestly, so anything I eat has to be able to be made fast, or at work. Im a manager at papa johns. I close every night.
07-27-2009, 01:41 PM
no wonder you aren't making progress like you want it's because your food choices kind of suck to be blunt.
Drop the wings, drop the pizza, vienna sausages, chick filet, choc milk. You can't cut out carbs you say? It's because the carbs you eat are not that good, so you have sugar crashes from white processed flour in all of them
Put the search button to use, check some of the posts I have made for a basic beginners nutrition game plan. You need to learn to buy raw food and cook it yourself and quit buying quick and easy stuff. That crap will never help you get lean. Take the money you save from not smoking, and buy some real food, the fresher the better. Chicken breast, lean beef, eggs, whole turkey breast, not lunch or deli turkey meat, fresh fruit and veggies, or at least frozen, not canned. The greener the veggies the better.
When you start eating real food, your energy levels will start to get better during the day.
07-27-2009, 05:40 PM
ur diet blows.
u say you dont have time to cook. Make the time to cook. Everyone is busy but if your serious its a nessessity. Sucks, but its definately the most important step.
07-27-2009, 05:41 PM
07-27-2009, 08:15 PM
07-28-2009, 09:49 AM
Fix all your meals for your day prior to going to work, and get some tupperware containers. Throw them in the fridge at work and nuke 'em when ready to eat. Papa Johns food is terrible if you want to get in shape. You might be 170lbs, but I will assume it's a pretty sloppy 170. You say you close every night, do you work all day every day? They aren't open that long. Just quit being lazy about the food if you are serious. It's not hard really.
I can cook 3lbs of baked chicken breast 40 mins tops, including trimming fat prior to cooking. If I pack 4oz. per meal, I typically eat it 3 meals a day. That gives you 12 meals. Divide accordingly for how much you need. I grill about 3lbs of lean beef, sirloin, top round steak, I splurged and had 2 lbs of filet last week. Leave the beef fairly pink, more than you would typically eat it off the grill. SO whenyou nuke it, it turns the right shade of pink instead of turning into jerkey. 3-4 days worth for me. I cooked 2 lbs of lean ground turkey last night, 20 minutes tops. Cook in enough bulk to last a couple days. I like to keep 2 kinds of meat cooked at all times. Some like to cook a weeks worth and divide it up and freeze it. I just cook enough and kepe in fridge. Eggs take all of 5 mins to cook and eat. Oatmeal or a healthy cold cereal, like Kashi or ezekial, 5 mins to fix and eat. I get byrd's eye frozen bags of broccoli. 1 per day for me, so the first thing I do is sling a bag in microwave for 5:30, it cooks while I get out my bowls, make some protein sludge, get out my diet log pad. Divide it into 3 bowls for work, since I eat 3 times in 8 hr work shift. Add 4oz of meat of choice, add 1T EVOO since on CKD, add 1oz almonds to a baggy, through my sludge and 3 bowls I just made into cooler, add ice pack, toss in vitamin case, grab my bottle of xtend and vaso charge to drink on the way to gym before work. Oh yeah, I get up at 5am to fix mine and my wife's lunch boxes so I am out by 6am. Gym until 730am, shower work by 8. Sludge at 8, first meal at 10am, then every 3 hrs after. It's really not hard, you just have to make a decision to quit being lazy. Everyone wants to not be lazy and out of shape, but very few actually MAKE THE DECISION to do what it takes.
Not trying to hammer you too bad, just suck it up. It will take some work to get into the hang of it, but you will be able to fix your meals and know what you are eating calorie wise by heart before you know it. Then it becomes less tedious.
07-28-2009, 09:55 AM
07-28-2009, 10:23 AM
at least I am M-F, sat is carb up right now, so it's a free for all. Sunday is usually trying to get back on the horse for monday.
07-28-2009, 10:17 PM
Honestly, I think im about 14 percent bf. At one time I was 200 pounds, but I lost a lot of weight. I got a decent amount of mass, but my fat is around my belly. I went shopping today. I got chicken breast, brussel sprouts, wheat bread and natty peanut butter. Is canned spinach still good? The popeyes version is tasty. I can eat it out of the can.
07-28-2009, 11:02 PM
honestly, there are SO many ways to diet out there its ridiculous.
i was just having a discussion about that with my brother. how everyone on the planet just looks at getting fit as '' eat good, and exercise'' but there really are alot of different ways to manipulate a diet.
as long as you go full steam in one direction with 1 diet, that is. if you start mixing and matching you will see some bad results quickly.
look at what foods/nutrients do
then look at what you want to do
and the choice will be clear as to what to eat and when.
For me, the action IS the juice.
07-29-2009, 12:50 AM
work ur carbs around your workout and no more then 3 meals with carbs in it, the rest with protein and fat.
if you feel thats not helping you adjust from there, but thats a good place to start,
yhou need to evaluate food choices, ones with quality nutritional value,
TRY and have Grains with complete proteins as your carbs, if not i would say best choices are oats, brown rice , and sweet potato.
as your fats i would opt for Mac nuts walnuts and almonds coconut oil and EVOO
of course whole eggs as well,
take from there...
07-29-2009, 01:17 AM
yeah bro, your diet is whack, better start putting more nutrition into your system.
doing my own thang!
07-29-2009, 01:36 AM
07-29-2009, 01:52 AM
07-29-2009, 01:54 AM
07-29-2009, 02:02 AM
07-29-2009, 08:21 AM
07-29-2009, 08:58 AM
07-29-2009, 09:00 AM
07-29-2009, 10:25 AM
and capone, he worded it weird but im pretty sure he meant have <Grains As your Carbs> WITH your complete protein sources. ( hopefully what he meant)
actually, having read it again, i think he probably meant that some grains are complete protein sources. which is wrong.
so you were right.
For me, the action IS the juice.
07-29-2009, 12:22 PM
I know those aren't I was giving examples if he couldn't get the buckwheat amaranth or quinoa. Bc those can be tricky to get right and cook especially quinoa
07-29-2009, 12:30 PM
07-29-2009, 12:40 PM
thats awesome and all but hes 21. hes not gonna go buy quinoa and buckwheat and **** and cook it.
the guy eats nothing but fast food and you think hes gonna turn into martha stewart?
boil chicken breasts from walmart
baked potatoes in the microwave for 5 minutes
boil spaghetti for 7 minutes
picante sauce, salmon cans, tuna cans, whole wheat bread, etc
coming up with fancy stuff to look cool isnt going to help a papa johns manager that eats like sh**
For me, the action IS the juice.
07-29-2009, 01:23 PM
AMEN to simplicity. YOu can also make yourself a couple pounds of chicken breast at the begininning of the week and pull it out as needed. Get the large smoked turkey breasts and cut into portions for you. Protein shake, and a hand full of nuts. Active LifeStyle hot cereal has a nice mix of complex carbs, fiber, and healthy fats and can be made with hot tap water. Use cans of tuna, salmon, or chicken breasts to make life easier on you when you need it. I keep all of these items along with some ranch style beans in my desk at work. I have big bowls for the microwave and get this ready made seasoning like taco seasoning, blackened seasoning, lemon pepper. When I forget to bring lunch I dive into my drawer at some seasoning to whatever meat in a can I want and heat it up often I put 2 cans of tuna in with a can of beans and some blackened seasoning for a good high fiber, complex carb, and protein meal. Keep it as simple as you need it to be to make it doable for you. YOu can add all the other stuff in as you make the new way of eating a lifestyle change. Then when you have sought out the knowledge on your own and understand what is going on with nutrition you can make some other changes or pay someone to make up a meal plan for you... However just getting started at eating right, my suggestion is don't make it so hard it is easy to want to say screw it.
Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
07-29-2009, 02:02 PM
07-29-2009, 02:04 PM
07-30-2009, 12:52 PM
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