My Thoughts on Nutrition and Training
This thread is for all of you who want to learn proper nutrition and training. If anyone has a specific question just ask me and I will answer it to the best of my ability. Depending on your individual goals your nutrition and training plan will be different based many factors. I do not want to speak in generalities because that would not do justice to this thread. So if anyone has nutrition and or training questions please fire away.
This is a great idea. I think if people would actually look at the nutritional info on their food to start with and understand what they are putting in their bodies they might stand a better chance of reaching their goals.
TVS+2.5+custom air/air=broke ass transmision.
I'm currently looking to drop at least another 20-30lbs I'm trying to build muscle by lifting heavy right now, I'm doing alot of cardio too, then in the spring I want to get cut with lower weight and high reps, and still lots of cardio.
currently for breakfast I eat Some granola flake thing with 2% milk, 2 apple cinnnamon breakfast bars, a fiber cookie and a yogurt
for lunch usually subway I get a footlong on whole wheat buffalo chicken ( I know I could do better) with bottled water and the apple slices
then I dont always eat a supper I go to the gym and upon my return I mix chocolate milk with GNC wheybolic protein mix and drink that
I try to drink as much water as I can during the day
Can't say it isn't working but progress has been slow and its hard to stick to all the time, occasionally I'll just be massively hungry and I'll go eat a bunch of wendys chicken nuggets and wraps
2007 Cobalt SS G85, Harrop 1320LSJ 2.8"
1989 20th Anniversary Turbo Trans AM #82
missing a meal may be detrimental. if u dont eat ur body goes after the muscle to get nutrients. ur breakfast isnt bad.. id do skim or 1% milk.
lunch i do subway or i just eat salads with tuna or salads with turkey salad mix on top of it so i can get some protein.
dinner.. ideally id do roasted/baked chicken or turkey.. and a veggie as well as some kind of carb on the side.. i come from a natrually skinny family so i had to devour huge amounts of food to get where i am.. 6'3" 220
i play basketball 3-4 times a week, i lift 3-4 days a week and run a mile or so at least 3 times now.
San Antonio Trifecta Dealer
pacesetter lt's, catless mids, monster level 3 clutch, mgw shifter
Ok for you I would recommend eating more often but small healthy meals. Eating often 6-8 times a day with small healthy meals will keep your metabolism as high as possible (I am sweating right now in 70* AC just sitting here typing LOL). Eating 6-8 times a day will keep you feeling full all the time so you will have no cravings for junk food. No cheating at all. You have to make this a lifestyle change. No fried foods cut down of bread and other refined processed carbs. Eat more veggies and lean meats, Good Carb examples 1/2 a cup brown rice, 1/2 whole wheat pasta, 1/2 cup oats, or a small sweet potato with no butter. Limit saturated fats as much as you can and eat nothing containing hydrogenated or partially hydrogenated oils. No dairy except for plain greek yogurt if you have to have dairy. 2% milk is better for weight gain then weight loss. Training wise for you cardio 20-25 minutes twice a day 5-6 days a week. Weight training 4-5 days a week. Make sure you do your cardio after your weight training to maximize your fat burn and muscle gains.Originally Posted by Rodimus_Prime
Eating 3 times a day for someone who is trying to loose weight is not enough IMHO. Eating 6-8 times a day but small 300-400 calorie meals low in fat and high in protein and good carbs is the way to go for him. He will never feel cravings for bad foods if he does this and he will have good energy for when he needs to do his cardio and weight training. Gotta keep that blood sugar consistant.
Even though terminator is the op here.. would like to add in "drink tons of water, and don't waste your money on protein"
Yes Drinking plenty of water (a gallon a day for your average active person) is very important. No soda, no fruit juice, (only whole fruits) and only one cup of black coffee a day if you must have coffee. IMHO Protein powder is a valuable supplement for pre and post workout and it is not that costly honestly. I normally use hydrolyzed 100% whey isolate. It costs $48 for 5 lbs but 5 lbs has over 2,060 grams of protein with no fat, no lactose and 0 G carbs. So you are getting 43G protein for $1. Ultra Lean beef or chicken is 80-90G proten per pound and costs at least $3.50 a pound so you are getting 22-25G protein per $1. So you can see protein powder is not really a waste of money because if you are dieting you are getting twice as much muscle building and muscle sparing protein per dollar. You should never use protein powder as a sole source of protein though. Eating a healthy balanced diet is the only way to go.
i can understand that. that would be ideal for most i think.. alot of people cant get that many meals in.. shoot even i cant and i have a very laid back job where i can get away with alot.. 3 solid meals at min. have worked for me.im in the process of cutting back to 205 right now
you by any chance a trainer or something.
San Antonio Trifecta Dealer
pacesetter lt's, catless mids, monster level 3 clutch, mgw shifter
I agree to disagree... do you know hard it is to use up protein let alone 43g's of protein "overkill"? If you are eating like you said a healthy balanced diet, you should have no use for that "extra protein" unless you want to be like this
Even busy people can eat that often, you just have to control your environment. I am a very busy guy and I get in 6-8 meals every day.I have to make my meals ahead of time and but them in a small cooler or fridge if you have on at work. Smokers take 5 minute smoke breaks every 2 hours or so if you do not smoke (no one should) just take a 5 minute break to eat your meal. It will be pretty small like 6-8 oz lean fish, chicken, steak or pork and 3/4 cup of brown rice or whole wheat pasta. It takes 1.5 minutes to heat in the microwave and about 3 minutes to eat because it is a small meal. I am not a certified trainer but fitness and nutrition are very important to me and I believe they should be very important to everyone else.
Last edited by Terminator; 02-04-2011 at 12:41 PM.
LOL no one wants to look that gross.. I am still clean bulking. I eat 40-50G of protein and 40-50G good carbs per meal 8 times a day normally. I am nearly 200 lbs and 5' 8" tall. My muscle recovery times are shorter when I use the hydro whey isolate 50G mixed with 40G of waximiaze vs just eating a meal after I workout ( I have my post workout meal which is dinner normally about 1.5-2 hours after my post workout protein shake. Supplements are just that they do not replace a good nutrition plan they merely add to a good nutrition plan if used properly.I agree to disagree... do you know hard it is to use up protein let alone 43g's of protein "overkill"? If you are eating like you said a healthy balanced diet, you should have no use for that "extra protein" unless you want to be like this
well how about ppl on a tight budget. Just out of school and owning a house has killed me for health. as weird as it sounds, since ive been broke ive gained a ♠♠♠♠ ton of weight. i had to drop the gym membership, and cannot afford good meals all the time anymore. cheaptest meals out there seem to be rammed full of carbs/starches and other crap u dont need. i work out around the house and go for walks to stay somewhat active, but i feel its nowhere near enough considering my diet. Im sure alot has to do with what i am eating and my metabolism.
How about some cheap healthy meal ideas. I mean ive found a bunch on the internet alrdy and love trying new things in the kitchen so lets hear some ideas.
i see wut ur saying. for the average person tho. i dont think theyll be able to fit that in easily. i always try to get people to get at minimum 3 meals in for the day. if they can start with that then they can move into the multiple smaller meals.
im a good size and cut for not using any supps at all.
San Antonio Trifecta Dealer
pacesetter lt's, catless mids, monster level 3 clutch, mgw shifter
Honestly, Buy in bulk because sometimes you can save a lot of money that way. You can get get boneless skinless chicken breast for $1.70 a pound sometimes instead of $3.50-4.50 a pound. Sams club or similar store. Eggs are cheap good quality protein (separate the yokes from the whites). My food bill is about the same as when I used to eat more processed junk actually. Most veggies, oats, brown rice are not very expensive at all. A crappy frozen pizza is about $6 you could make something much healthier for $6 or less. Use healthy foods you like becaue you might not have the same tastes as me.
Oh I fogot to mention I am not a fat 198 lbs 5' 8". My waist is 32 and my chest is 47". My body fat percentage is about twice as high as I would like though at about 11% but I am working on that.
I rock choc milk as my post workout drink/meal lol
Come on you could do better than that. Chocolate milk is mostly sugar and fat like a candy bar. Only 6G protein and as much as 30G sugar and 9G of fat (most of it saturated) in 8 oz whole chocolate milk. Even the low fat version is loaded with tons of sugar. Your muscles need protein to recover and carbs (sugars work but not well) to refill your glycogen stores.
nope lol
2.5G of fat
28G Sugar lol
9G protein
28G Carb
+ it taste great
Mind you.. I probably don't work out like you do...so choc milk is just right for me..
FYI: I know the sugar is bad for you but we all love sugar
win edit:
Here’s why post-workout chocolate milk tops the list when it comes to fueling yourself after a hard session at the gym.
Protein Content
Post-workout chocolate milk is beneficial because of its protein content. Every cup contains between 8 and 11 grams of protein, with the Clover and Bravo Foods brands containing the most. Ideally, you’ll want to consume between 15 and 25 grams of protein after a workout, which equates to 500 to 750 ml of chocolate milk.
Also, a study in the American Journal of Clinical Nutrition found that, when taken immediately after exercise, milk-based proteins promote greater muscle protein synthesis than soy-based proteins.
Finally, another reason why post-workout chocolate milk is beneficial is because cow’s milk contains about 80% casein protein content and 20% whey protein content. This is ideal because the whey protein is fast-acting, allowing amino acids to get right into the muscle tissue, while the casein protein is digested slower, providing a steady stream of amino acids over a lengthier period of time.
Carbohydrate Content
Turning to post-workout chocolate milk immediately following your lifting sessions is a smart move because of the types of carbohydrates it provides. The total carbohydrate count will vary depending upon the brand you choose, with most coming in around 20 to 25 grams of carbohydrates. The highest carb count is found in Hershey’s 2% Chocolate Milk, which rings in at 31 grams, while Hood’s Calorie Countdown 2% Chocolate Milk has the lowest carb count (5 grams).
This sugar will cause a spike in insulin levels, driving the glucose molecules into the muscle tissue and replenishing the energy stores for your next workout. Without this insulin spike, you’re going to be looking at a slower recovery period, which could mean more time out of the gym.
A study by the International Journal of Sports Nutrition had subjects perform three interval-style, exhaustion workout sessions on separate days, and then monitored the recovery that was demonstrated. The subjects consumed either chocolate milk or a carbohydrate replacement fluid post-workout.
More reasons to include chocolate milk in your post-workout routine...
Page 2: Chocolate Milk
It was seen that after the recovery period was over, those who were drinking post-workout chocolate milk showed enhanced performance between the interval sessions, indicating that the carbohydrates in chocolate milk were doing a better job in recovery than the carbohydrates in the replacement beverage.
Calcium Content
Finally, drinking post-workout chocolate milk is a smart move because of its calcium content. Calcium is one of the minerals that plays a critical role in the “power stroke” -- when the individual muscle fibers generate tension through a cross-bridge cycling pattern, causing contraction to take place. The calcium ions are what bind to the plasma membrane and send one of the first signals to stimulate the power stroke. So, without enough calcium ions in the body, this process will not take place optimally.
By drinking post-workout chocolate milk you will increase your daily calcium intake, and increase the likelihood of an optimal power stroke. Most brands average between 300 and 400 mg of calcium, but if you opt for Hershey’s Chocolate Milk, you’ll get 500 mg per cup.
milk it
Chocolate milk has a bad rep for being full of sugar, but perception is quickly changing and people are turning to it after their workout sessions. So, there’s no need to spend tons of money on mixing up some fancy post-workout beverage -- consider using simple chocolate milk instead.
^^^^^ good post G speed better than the brakes one. lol I will try that....
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