A few food questions..

[thedoc]

So basically I've started to take working out seriously and I think my main concern is food.


I've read that I need 1-2 grams of protein for each pound I weigh. Fair enough I can try to get that.

Do I eat that much on the days I work out (3 times a week), or every day?


What's the rule of thumb for fast food. I'm in high school and I don't feed/support myself and there are those days when I call home and for dinner is some vegetable bs with no meat or chicken or, I simply have no time. Am I better off going out and getting 2 burgers or just getting less protein that day? I'm not saying I'm going to do this everyday, but on some rare occasions.


What about dairy foods like cottage cheese, and just milk? I've tried flavored protein shakes and stuff but my favorite way to have protein is to either add it to my cereal or just even with a glass of milk. The only problem is I saw some posts on here that said to completely avoid dairy products but I don't think I'm going to do that.


Thanks in advanced guys and if there are any other tips you have be sure to post!

 

[CarlitosWay]

Yeah when you're in a rut some quick burgers from a place here or there won't hurt. At least do yourself a favor and get them with no mayo and ketchup. Just mustard! You can even pat down the patties with some napkins to get the grease off.

Taco bell is cheap and great to. For instance after my workout today I just headed to taco bell and got me 3 chicken burritos for only 3 bucks and I got a whopping 60 grams of protein + **** load of carbs.

Also most cereals suck....stick with oatmeal in the morning (oatmeal is dirt cheap) Do this take a nice amount of oatmeal, fill the bowl with enough water to be level with however much oatmeal you have in there. Then nuke for 90 secs. After throw in 2 scoops of whey protein, mix. Add some fruit like blueberries/strawberries to real kick it up a notch. I like the quick rolled oats. Smaller, cook faster and easier to take down.

> Protein. Most people set it at 1 to 2 grams per pound of bodyweight, or if going by percentage of a diet, 30 to 40% of total intake -whatever floats your boat. This topic has been beaten to death!

Protein list
pork
beef
chicken
cottage cheese
cheese
protein powder
turkey
eggs
egg whites
all kinds of fish - oily (salmon, trout, sardine, mackerel) and lean (tuna, halibut, cod, flounder, and so on)
yogurt (has carbs too - actually more carbs than protein)
Greek yogurt (less carbs, more protein)

> Starchy carbs. Most people set it as 30 to 50 percent of the diet, depending on how good they do with them. I personally do quite ****ty with a ton of starchy carbs, but if you do good with them, so be it.

Starchy carb list
quinoa
sweet potatoe
whole-grain bread
whole-grain pasta
brown rice
oatmeal
oat bran
corn

> Fruits, beans, veggies. This is what has been recommended to make up most of your carbs throughout the day, thanks to nutritionists Lonnie Lowery and John Berardi. I'm with them. Eat these with most of your meals and leave the starchy carbs for the post workout and breakfast meals, unless you're extremely active, have an insane caloric allotment, or do great with them.

List
All veggies
All fruits
All beans

> Fats. Make up 30 percent of the diet. 1/3 saturated, 1/3 monounsaturated, 1/3 polyunsaturated. I don't bother counting this, but make sure I get a blend of fats.

List
olive oil
fish oil (I don't take caps. I eat a piece of salmon or a can of sardines.)
flaxseeds
flaxseed oil
nuts
coconut oil
macadamia nut oil
egg yolks
full-fat cheese
medium- to high-fat meats

> P + C and P + F versus mixed meal war. Do what works for you and what you have faith in. I'm with Berardi and Lowery.

> Peri-workout. Whey and/or milk protein or can of tuna and whatever simple carb floats your damn boat! Yeah, it can be a can of coke, low-fat chocolate milk, Surge, OJ, grape juice, or Kool Aid powder. I've used all sources and I've not noticed one damn difference in my physique, strength, or recuperative ability. Or you can actually live on the edge and go next door to the Chinaman and order a SOLID MEAL (gasp) of brown rice, steamed chicken, and veggies.

> Supplements. Most are **** and unnecessary. If you're eating 6 to 10 servings of veggies and fruits per day and eating enough nutrient-dense food overall, you don't need much, if any, of them.

Now I ****ing dare anyone to tell me what else needs to be here or what else 99 percent of newbies, intermediate, and even some advanced people need!

 

[mrRuckus]

You're a teenager. Eat whatever as long as you get the protein and enough calories. I wish i lifted when i was a teenager. Don't blow those prime years.

Fast food is better than no food.

Don't let the anal nazis confuse you with long lists and rules that barely make a difference to the blast furnace that a weightlifting teenager is.

 

[blinkwatt101]

Taco Bell is crap and full of trans fats.

The only healthy fast food there is,is pizza. Jimboys is a close 2nd.

 

[thedoc]

Wow thanks a lot I really appreciate all the responses!



You're completely right about the excuses but I'm not that type of person but we're not talking about that now lol.



About the burgers I meant 2 whopper juniors which are like $2.16 and have 28g of protein. They are also easily available next door to my gym



Basically, I kept track of everything I ate today, and I was really surprised.
Including the 30g of whey protein I added, I "only" had 120g for the whole day.

Unless you guys think that's really not enough, I'm probably not going to stuff myself any more past that. Eating too much is also not good for you and today I ate a lot more than I normally do.

Again, thanks for the responses they really were helpful.

 

[thedoc]

How much do you weigh? How tall are you? What is your goal? Do you want to add muscle? If so, forget about it--respectfully...120 grams per day is not enough...not nearly enough.

Good luck though. You're wise for focusing on the diet aspect of traning.

I'm 5'9 and around 145lbs. Lol I guess I'm going to need to figure out a way to get that protein down..


I have another quick question:
How much protein is in a single egg (when I make an ommlette). I looked it up online and it only said 2g per egg. Only reason I'm asking is people almost praise eggs for only 2g??




Carlitos: I tried Greek Yogurt(kefir?) today and it wasn't that bad. It was blueberry which had kinda a lot of sugar and next time I'll buy plain. It has a sh1tload of protein plus you can add whey to it and not taste the whey protein at all.

 

[ATP]

Each egg is about 6-7 g of protein in each egg if you include the yolk. Egg protein is one of the best proteins though with very high biological value. I agree with mrRuckus though, don't worry too much about getting X grams of this and X grams of that. If you eat 149 g proteins it will still make you grow even though people say 150g is minimum.

 

[CarlitosWay]

If this kid follows a properly designed bodybuilding split/upper/lower split. Eating at least 1.5-2 grams X BW in protein plus what we specified and lifting 4-6 times a week. I could see him putting on 30+ lbs in only a year.