Nutrition EDU

Discussion in 'Fitness & Nutrition' started by Genghis.Tron, Mar 10, 2007.

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  1. Genghis.Tron

    Genghis.Tron New Member

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    Last edited by a moderator: May 9, 2007
  2. benny196

    benny196 New Member

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    Archived?
     
  3. Genghis.Tron

    Genghis.Tron New Member

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    Cliffs : If you're too lazy to read :



    DIET

    meal 1
    6 eggwhites 2 yolks
    3/4 cup oatmeal water or 1% milk
    one scoop whey protein
    meal2
    can of tuna
    1/2 cup rice
    light italian dressing(olive oil)
    meal 3
    6-8oz chicken
    5oz sweet potato
    1/2 cup green beans
    1 tbsp peanut butter
    meal 4
    1 can of tuna
    1/2 cup rice
    light italian (olive oil)
    train
    meal 5 (PWO drink ditch it if you don't train)
    2 scoops whey, 1 gatorade
    meal 6
    6-8oz sirloin or steak
    large dinner salad with red wine vinegar/olive oil
     
  4. sportsjunkie

    sportsjunkie OT Supporter

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    interesting...will print out for future reference :cool:
     
  5. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    thanks for the info.
     
  6. maks

    maks Bah! t(-_-t)

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    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 :big grin:

    When it comes to the PWO shake i was using gatorade but dextrose or even maltodextrin was alot cheaper.
     
  7. Mitchj

    Mitchj OT Supporter

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    Excellent :cool:
     
  8. Midgetized

    Midgetized Don't mess with Douche Cat

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    You should mention that the 2500 cals is only for guys, if chicks ate that much we'd get fat.
     
  9. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    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
     
  10. BlinginAssRims

    BlinginAssRims Now I'm blaumped out

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    nice start bro
     
  11. JabbatheSmut

    JabbatheSmut Don't Pitch The Bitch

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  12. Mitchj

    Mitchj OT Supporter

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    2500 is only for guys :ugh:

    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.
     
  13. Genghis.Tron

    Genghis.Tron New Member

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    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).
     
  14. BlackIce72

    BlackIce72 New Member

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    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.


    For protein:

    Canned tuna
    Turkey
    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)

    For fat:

    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)
    Omega-3 capsules
    Fish

    For carbs:

    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)
    Yogurt
    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)
    Sweet potatoes
    Grapefruit
    Broccoli
    Lettuce
    Peppers
    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!
     
    Last edited: Mar 11, 2007
  15. Marix

    Marix OT Supporter

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    Nice thread - I agree with almost all of it :big grin:

    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 :(
     
  16. Genghis.Tron

    Genghis.Tron New Member

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    Ahah yeah, at first I saw your post and I thought that my edit went wrong !
     
  17. BlackIce72

    BlackIce72 New Member

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    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 :o
     
  18. AaronOC

    AaronOC Guest

    nice posts
     
  19. ccrooks

    ccrooks New Member

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    <---- 1800
     
  20. ccrooks

    ccrooks New Member

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    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 :bigok:
     
  21. shastaisforwinners

    shastaisforwinners OT Supporter

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    You highly overestimate what most people need.
     
  22. crucialkc

    crucialkc the earth is flat

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    good work!
     
  23. Genghis.Tron

    Genghis.Tron New Member

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    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 :o
     
  24. Mitchj

    Mitchj OT Supporter

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    This just keeps getting better, In for when i get home from uni.
     
  25. bigdamray

    bigdamray New Member

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