Discussion in 'Fitness & Nutrition' started by Genghis.Tron, Mar 10, 2007.
Cliffs : If you're too lazy to read :
6 eggwhites 2 yolks
3/4 cup oatmeal water or 1% milk
one scoop whey protein
can of tuna
1/2 cup rice
light italian dressing(olive oil)
5oz sweet potato
1/2 cup green beans
1 tbsp peanut butter
1 can of tuna
1/2 cup rice
light italian (olive oil)
meal 5 (PWO drink ditch it if you don't train)
2 scoops whey, 1 gatorade
6-8oz sirloin or steak
large dinner salad with red wine vinegar/olive oil
interesting...will print out for future reference
thanks for the info.
i was about to mention in another thread that it looked alot like aragon's stuff. He's the man. I lost alot of weight with what he said. Nice edu
When it comes to the PWO shake i was using gatorade but dextrose or even maltodextrin was alot cheaper.
You should mention that the 2500 cals is only for guys, if chicks ate that much we'd get fat.
a nutrition EDU needs to include what sort of foods to eat and which ones to avoid....that's the thing that confuses most noobs i think
nice start bro
2500 is only for guys
2500 is nothing, im stupidly skinny, if i lived on 2500 i would rot into nothing, most members of these forums would need well over 3000, possibly 4000.
It's a starting point. Some people have an incredible metabolism, eat 4000 cals a day and barely gain weight. Last summer I worked outside (walking around during 6-8h everyday), went there in bike (40 min/day) and trained 4-5 times a week and I gained weight by eating 3000 cals/day on average (which was 18*bodyweight at that time).
Then your metabolism is used to the caloric intake. I'm 6'0 and 200 lbs-- a bigger than average guy. I eat 2500 to maintain and ~2000 + extra cardio to cut!
My body just doesn't function like yours does. Some guys cut at 3000, others bulk there. As andrew indicates, there is no equation-- it's guess and check.
Some foods I eat while staying "clean" or trying to cut that are college student friendly:
These are just some examples of what I eat and if someone has something else to add I'll edit this post.
Skinless chicken breast (No, not wings!)
Egg whites (I use 1 yolk for every 3 whites. Yolk adds unecessary calories and cholesterol, but a good consistency and better taste for me)
Other lean meats (may include lean ground or roast beef)
Whey protein isolate (low to no carbs, fast digesting protein that is arguably necessary if you are lifting weights with some consistency. The most popular brand is Optimum Nutrition chocolate-- available at Vitamin Shoppe and BulkNutrition.com for a decent price. Check the "deals" sticky for any deals on protein. Don't buy at GNC because they are very much overpriced)
Fish (such as salmon and flounder. Cold water fish additionally contains relatively high amounts of omega-3 fatty acids, which is a polyunsaturated fat that may lead to better cardiovascular health and brain cell function)
Cottage cheese (I don't like it, but fruit makes it taste nice. Eaten before bed allows for the slower digesting casein protein to keep your metabolism running while you sleep)
Almonds (one of the best nuts for you, additionally contains dietary fiber)
Peanut butter (preferably natural peanut butter. But, beware, some peanut butter has unecessary additives that may be counter productive. Reduced fat peanut butter is NOT better for you, as this is the fat that you are looking to benefit from! Eat in moderation, too, because these calories rack up faster than you think)
Darker berries (raspberries, blueberries, blackberries-- tons of great health benefits such as fiber and antioxidants)
Whole wheat/oat bran bread (causes less of an insulin spike in your blood and thus less likely a crash later on. Contains dietary fiber for an efficient digestive tract-- so you can shit basically)
Oatmeal (preferably steel cut oats or some sort of instant oatmeal that doesn't have tons of sugar/syrup added for taste. When it comes to oatmeal, I prefer to add my own flavor via some honey, berries, or splenda)
Generally most green vegetables
As I said before, these are not set-in-stone the best things to eat. These are simply some great grocery items for college students looking to eat healthy in the room or at the dining hall. There are absolutely some items that may be added, and I encourage people to recommend some! This was written relatively quickly.
edit: damn you ninja edited your first post with food suggestions!
Nice thread - I agree with almost all of it
I might also mention that when cutting you probably want to get rid of the extra calories by reducing carb intake rather than fat or protein. The reason is that you should keep your protein high to help avoid muscle loss. Fats are more filling (or more satiating) than carbs for most people too. I could eat carbs for days and they can actually increase peoples appetites. Even though fats are more calorie dense, it would probably be easier to overeat carbs. Therefore on a cut I would reduce carb intake and focus them pre and post workout.
I also agree with the posters above that everyone is totally different in what calorie level they gain/lose weight at. When I was 130lbs I needed 3500 a day. Now I'm 180 we're talking closer to 5000. It sucks
Ahah yeah, at first I saw your post and I thought that my edit went wrong !
lol it happens. I think we need two posts with some similar info in it anyway, knowing some people that come in this forum that miss easy shit
good post, andrew... i'll keep this in the front of my mind and refer to it whenever someone at work asks me about what they should/shouldn't be eating
You highly overestimate what most people need.
If it seems too complicated, just follow this : http://forums.offtopic.com/showthread.php?t=2920566
You could also use the Westside for Skinny Bastard routine with an added lower repetition day.
The main post is getting long
This just keeps getting better, In for when i get home from uni.