Guide To Eating

[heteropedro]

i wake up at 530 run till 6 eat breakfast at 730 to 8 now this is the hard part, should i bring a healthy luch to school to i can sorta maintain the eat every 3 hrs thing? or should i jus eata at 8 or so and come home at 410 and eat then then eat again 710?

 

[Industry]

Yes bring something to school.

Choose from here

- Tuna Sandwich w/ one piece of wheat bread, fruit, water.
- Ham Sandwich w/ one pierce of wheat bread, " "
- Subway 6g of fat or less sandwiches w/ wheat bread.


Something to keep your metabolism going.

 

[Shiftkey]

heteropedro, eat breakfast before you run or you'll just burn up muscle instead of fat.

 

[Neo]

Yes, you shouldn't run on an empty stomach.
Yes you should bring lots of food to school, a couple of ham sandwiches, a chicken breast and some bread, and some fruit. That'll power you through the day.
Don't forget to drink plenty of water during class or at lunch.

 

[Neo]

Strawberries
Honeydew Melon
Apple
Orange

since when do they contain carbs?

 

[Saine]

Bump.

Why not bump this? So many people don't even know how to eat properly.

 

[Saine]

Originally posted by Neo
Strawberries
Honeydew Melon
Apple
Orange

since when do they contain carbs?

All fruits contain carbohydrates.

 

[Industry]

The fructose in some fruits amounts to simple sugars... which are carbohydrates. Granted there isn't very much in most fruits it still must be counted as so.

 

[Industry]

Here is a day in the life of eating for myself.

Meal 1
--------

2 Cups Oatmeal
.75 Cup Milk 2%
2 Eggs
2 tbs brown sugar
Multi Vitamin

Totals: 30.8g Protein, 87.4 Carbs, 18.2g fat, 633.6 Calories

Meall 2
----------
2 Bagels-Egg Sandiwches
6 oz Cottage Cheese - Lowfat 1%
2 Oanges
7.5 tsps cream cheese

Totals: 40.9g Protein, 112.8 carbs, 18.2g fat, 762.5 Calories

Meal 3
----------

2 Pieces Whole Wheat Bread
6 Grahm Crackers
1 Slice American Cheese
3 OZ Chicken Breast
1 Apple
1 Cup OJ
4 tsps Mayo - Lo Cal

Totals: 43g protein, 122.2 carbs, 22.9g fat, 833.6 Calories

Meal 4
----------

1 cup Milk 2%
2 tbs Peanut Butter - Natural
Multivitamin
Protein Shake

Totals: 35.8 g protein, 48.6 carbs, 22.6 fat, 528.2 Calories

Meal 5
---------

2 Cupe Rice- White
5 oz Fish - Salmon Baked
2 Cups Cantalope
1 tbs Butter
2.5 tsps Dressing - Ranch
2 cups Broccoli

Total: 57.2g protein, 132.9g Carbs, 30.6g fat, 1015.3 calories.


Whole day total: 207.7g protein, 503.9g carbs, 112.5g fat, 3773.2 Calories.

22% Protein, 53% Carbs, 27% Fat


This is pretty much right on the money with what you should be eating and your total calories. Use this as a guide for yourself. Eat, eat, eat. Take on the personality of a horse and just eat anything in sight.

 

[Neo]

just wondering, why so little protein?

i'd be aiming for a 40/40/20 PCF ratio.

 

[Industry]

Are you trying to tell me that 208+ grams of protein a day isn't enough? To gain weight you need carbs... to gain muscle you need protein and carbs. This is all based on my weight of 158 lbs. If you weight more than that, add to each total accordingly but keep the percentages intact.

 

[Sayajin_Prince]

Bump


I think this deserves to be read by all DJS that don't know how to eat well.

 

[Neo]

only 22% of your calories come from protein

 

[Industry]

Originally posted by Neo
only 22% of your calories come from protein

Yes I know this. The 40/40/20 combination you're talking about is great for maintaining your body once you get to a point that you're satisfied. But when you are trying to gain mass and weight you need a lot more carbs than usual. If you were to eat 40% of your calories from protein that would amount to 400-450g of protein a day. Your body can't process that much... it is physically impossible to do so.

Try eating that meal plan for a few days. And if you still want more protein then drink a few shakes during the day as well. You'll feel great. It balances out your entire body while allowing you to gain muscle and weight.


Good Luck


- Industry

 

[Mikeman!]

Industry, whats up with the fruit and white rice in your last meal?

What's your bf%, and how fast is it rising on this diet? What I want to know is how much fat are you putting on in addition to muscle...

 

[Industry]

I just happen to like cantaloupe. . No serously I am just trying to mix up the carbs and get some simple sugars in my diet. I meant to say Brown rice... I don't know why I put white there... hey it was late.

I haven't measured my BF since I started but I am definately not fatter by any means. And if I am I don't notice it. I am getting stronger and I look more "ripped" than I did a few weeks ago.

 

[blackbirdbeatle]

Diet

Don't know how much sway this holds with people becase science is always proving itself wrong. But a team of scientists and doctors did a comprehensive study on the effects of eating during certain parts of the day and weight. Conclusion: There is no difference. They said that it doesn't matter when you eat and that the no carbs after 8 rule doesn't really make a difference.

Don't know how true this is but I will try to find the journal it is in and post the link. I thik it was JAMA.

 

[B.A.]

Pub Med is one of the best online medical journals ro refer to when you are backing up or re-inforcing your posts or various views.

White rice is a poor carbohydrate to eat as it has a high GI and has also been refined, processed etc to remove parts of the grain. All refined, processed carbohydrates such as white bread and rice (when we say white we actually mean refined) make poor carbohydrate choices. Careful when buying brown rice as some manufacturers simply add a dye to the rice making it resemble wholegrain. Look for rice packets which specifically express "wholemeal" or "wholegrain" on the cover.

- B.A.

*Edit: Industry's CFP ratios are actually were good. I always recommend 50-60% Carbohydrates, 20-25% Fats and 20-25% Proteins to recreational strength athletes myself.

 

[B9]

Why not make this a sticky?

Anyway, ANY suggestions for food, preferably with how much carbs and proteins etc. they approxmatically contain would be greatly appreciated.

Also, anyone have any book recommendations on this? Preferably books that might have been published in Europe too.

 

[Industry]

Another Meal Plan

Meal 1
-----------

2 Bagel-Egg Sandwiches (Small)
3 oz Fruit Yogurt - LoFat
4 oz cottage cheese 1%
7.5 tsps cream cheese
Multi Vitamin

35.2g protein, 96.1g carbs, 18.1 fat, 686.8 calories


Meal 2
---------

6 oz Baked Potato
1 Cup Milk 2%
2 oz Cheese- Fat Free Cheddar
3 tbs sour cream

26.7g protein, 61.7g carbs, 14g fat, 478.9 calories


Meal 3
----------

1.5 cups milk 2%
1 Bannana
4 Chocolate Wafers
MRP Shake

35g Protein, 92.5g carbs, 13g fat, 614.2 calories


Meal 4
----------

1oz Croutons
1 cup Milk 2%
4 oz Cheese - Fat Free Cheddar
1 Apple
4 tsps Dressing-Italian
1 serving of carrots
3 cups Salad-Tossed w/ Vegetables
Multivitamin

44.2g Protein, 94.3g carbs, 21.4g fat, 730 calories


Meal 5
----------

1 Dinner Roll
3 cups Pasta Noodles
4 oz Beef Steak Baked/BBQ/Broiled
1 oz Cheddar Cheese
1.5 cups fruit ****tail
4 tsps dressing-italian
3 cups salad w/ vegetables
4 tbs prego spaghetti sauce

63g protein, 166.4g carbs, 38g fat, 1243.2 calories



Totals: 204.1g protein, 511g carbs, 104.5g fat, 3753.1 calories

22% protein, 54% carbs, 25% fat.