Eggs

[Aanniimal]

I had boiled eggs for lunch today. They were filling and very good. I ate them with salt and pepper and ketchup. There has always been a stigmata (for lack of a better word) when it comes to eggs. I don't really understand it to be honest.

I have a question for all the nutritionist's: what would you say about an egg diet for lunch. I understand egg yolks have heavy cholesterol in them but other than that I do not really understand what is good or bad about eggs. In addition to this, what would you say about eating brown meat chicken nuggets only for dinner. I personally like eating the same foods instead of having a huge array of foods. I really need some help with getting my meal plan sorted for many reasons. Any advice would be helpful thanks.

I am 24 years old, 5'9 165-175 lbs, skinny fat. I use to weigh above 200 pounds until I started eating healthy (cutting out fast foods). I have a history of eating fatty foods several times a week, chips to burgers and coke. I have stopped drinking soda now, I only drink water. I enjoy grape juice sometimes... I don't eat fast food burgers at all anymore. The only fast foods I eat are pizza (2-3 slices) and chicken subs once a week. I also eat pasta and fish. I have cut out sweet foods entirely besides morning bowl of cereal. My body is far from attractive. I have stomach fat and also a mild case according to the doctors, I would say a bit more than moderate case of gynecomastia. My arms are small yet my calves are huge. I use to play a lot of sports when I was young, however I am not very active at all for the last roughly 10 years. I am going to be joining a gym... I don't really want any sort exercise plan as I have learned there is no real plan in getting the results you want but Hardwork and dedication.



If I had to make a meal plan in regards to dinner it would be like this (no specific order). TBH I don't even like fast food pizza anymore so I will probably remove that. If you could critique this and add in some inexpensive healthy meals and just give me some general feedback I thank you.


chicken sub w/ vegetables/sauce
spaghetti
brown meat chicken nugget's (7-8)
hard shell burger meat taco's with salsa/tomato's/cheddar cheese (2)

My grocery list would consist of:

Tomato's
Cucumber's
Marble cheese brick/sliced cheese
hard shell taco's
minced burger meat
salsa
brown meat chicken nuggets
eggs
white bread
ketchup
turkey meat
mustard
low fat mayo
sliced cheese
pasta
pasta sauce
cereal
milk
apples
bannanas

sub, and Chinese food (noodles/sweetnsour pork) once in a while.

Please critique.

Thank you very much.

[WonderPug]

To start learning the basics about nutrition, please read the relevant stickies at the top of the nutrition forum as well as this:

COMPOSING A RATIONAL DIET

Advice on diet and nutrition is often based on myths and, even more so, on the marketing message of supplement companies and self-proclaimed diet gurus with agendas contrary to your interests. Please don't allow yourself, your health, your fitness goals or your wallet to be compromised by the prevalent misinformation. Learn the basics of nutrition and start engaging in healthy, rational dietary habits that can last a lifetime.

The first step is to discard biased advice on nutrition and diet, and, in its place, embrace simple logic:

Compose a diet that ensures micronutrient and macronutrient sufficiency, derived predominantly from whole and minimally processed foods if possible, with remaining caloric intake being largely discretionary within the bounds of common sense.

Caloric Intake

Energy balance is the primary dietary driver of body weight and it also impacts body composition. A chronic surplus of calories will result in increased body weight and a chronic deficit of calories will result in a loss of body weight.

In other words, in order to gain about one pound of tissue weight (as opposed to transient flux in water weight), you need to consume a total of about 3,500 calories more than you expend. And to lose about one pound of tissue weight, you have to do the opposite -- consume about 3,500 calories less than you expend.

Thus, the first step in constructing any rational diet is to get a sense of how many calories per day, on average, you should consume in order to progress towards your goals.

The average number of calories you expend per day -- called total daily energy expenditure (TDEE) -- is a function of your basal metabolic rate (BMR) and your average weekly activity level.

To estimate your BMR, it's important to have a sense of how much lean body mass (LBM) you carry. If you're not sure, post a photo or two and we can estimate your percentage body fat and, from this number and your total body weight, it's easy to estimate LBM by using the following formula:

LBM = body weight * (1 - percentage body fat)

To estimate BMR, use the the Katch-McArdle formula:

BMR = 370 + (9.8 * LBM in pounds)
or
BMR = 370 + (21.6 * LBM in kg)

The next step is to estimate average weekly activity using the following guidelines to calculate an activity factor (AF):

• 1.1 - 1.2 = Sedentary (desk job, and little formal exercise, this will be most of you students)

• 1.3 - 1.4 = Lightly Active (light daily activity and light exercise 1-3 days a week)

• 1.5 - 1.6 = Moderately Active (moderately daily Activity & moderate exercise 3-5 days a week)

• 1.7 - 1.8 = Very Active (physically demanding lifestyle & hard exercise 6-7 days a week)

• 1.9 - 2.2 = Extremely Active (athletes in endurance training or very hard physical job)

To estimate TDEE (the calories at which you will neither gain nor lose tissue weight), use the following formula:

TDEE = BMR * AF

Now that you've estimated your TDEE, it's important to refine that estimate empirically. To do so, consume an average amount of calories equal to estimated TDEE for two weeks, monitoring weight change. The results will confirm your actual TDEE.

Once you know your actually TDEE, set your caloric intake to match your goals as follows:

To maintain weight, consume an amount of calories equal to TDEE.
To lose weight, consume 10% to 20% less than TDEE.
To gain weight, consume 10% 20 20% more than TDEE.

Monitor weight change via the scale and also body composition via the mirror and how clothing fits, making adjustments as needed biweekly.


Macronutrient Intake

Ensure that your intake of macronutrients meets sufficiency (as defined below), with remaining macronutrient composition of the diet being largely a function of personal preference.

Ideally, ensure macronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

Protein: ~0.6 to ~0.8 grams per pound of bodyweight (or target/ideal weight in the obese) -- the highest amount justified by research.

Fat: ~0.45 grams per pound of bodyweight (or target/ideal weight in the obese) -- the lowest amount implied by clinical observation.

Remaining caloric budget: whatever mix of macronutrients you prefer -- as implied by research.

Micronutrient Intake

Take care and use good judgement in food selection and portioning to ensure that micronutrient sufficiency is reached without excessive intake from dietary sources and/or supplements.

As with macronutrient sufficiency, one should ensure micronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

To get a good sense of recommended intake of vitamins and minerals, please review this USDA guidelines webpage.

You'll find the following information particularly helpful:

Intakes: Recommended Intakes for Individuals

RDA and Adequate Intake for Vitamins and Elements

Upper Limit for Vitamins and Elements

Electrolytes and Water

Meal Timing, Composition & Frequency

The number of meals you consume, the timing of those meals and the macro/micronutrient composition of each meal is largely a function of personal preference.

While it might be "optimal" to consume more than one meal per day and less than 5 meals per day, the simple truth is that any difference that directly results from such fine tuning is likely too small to notice even after years of training.

Thus, base your meal timing, composition and frequency on your subjective preference such as to optimize your sense of energy, performance, satiety, palatability, convenience, social/business life and sustainability.

Do not hesitate to very all three factors from day to day as circumstance dictates. In other words, do not become a slave to routine, with inflexibility compromising your quality of life.


Pre & Post Workout Nutrition

What (if anything) you consume before and after your workout does not play a significant direct role in the outcome of your diet, beyond personal preference.

Why? Because what matters in terms of direct impact on outcomes is total daily intake of all nutrients.

Thus, you should optimize based on how you respond to training in a fed or fasted state, and based on your hungry after exercise. In other words, use common sense.


Supplements

Supplements are just that, products that are intended to supplement deficiencies in your diet. If your diet is properly composed then there's no need or unique benefit to using supplements.

If your diet isn't properly composed and, thus, you have deficiencies, try to fix your diet to cure such deficiencies though the consumption of whole and minimally processed foods. If you can't fix your diet, then use the lowest dose supplement(a) needed to cure any remaining deficiencies.

[Aanniimal]

@ Wonderpug

can you do the nutrients for me? I will find the website name and it later if not... I cbf to read all that. I was NOT looking for a macro answer, I was looking for some personal insight from someone with knowledge.

[InItForFitness]

@ Wonderpug

can you do the nutrients for me? I will find the website name and it later if not... I cbf to read all that. I was NOT looking for a macro answer, I was looking for some personal insight from someone with knowledge.

Quit being lazy and do the work for yourself.

Do you expect us to train for you as well?



What exactly are you looking for insight on?
Your post is one long, jumbled mess.

[WonderPug]

Read post #2.

[Ej63090]

Why not just buy eggs, chicken breast, brown rice, oatmeal, and veggie assortments and eat that everyday. If I didn't care about assortment I'd probably eat chicken brown rice and broccoli for lunch and dinner and eggs and oatmeal for breakfast.

[Aanniimal]

Why not just buy eggs, chicken breast, brown rice, oatmeal, and veggie assortments and eat that everyday. If I didn't care about assortment I'd probably eat chicken brown rice and broccoli for lunch and dinner and eggs and oatmeal for breakfast.

I hate eating chicken breast, I only like chicken burgers/nuggets.

and i'd prefer white rice to brown rice anyway.

[Domicron]

Do you expect us to train for you as well?

damn that would be glorious.

"hey do an hour of cardio for me would you? i don't have time"

[WrestlingFan123]

I eat almost a dozen eggs a week, i eat 3 after my workouts during my push/pull/legs split

[andrewlef]

I hate eating chicken breast, I only like chicken burgers/nuggets.

and i'd prefer white rice to brown rice anyway.

What part of the chicken do you think chicken burgers/nuggets are made from? The breast possibly?

[Aanniimal]

What part of the chicken do you think chicken burgers/nuggets are made from? The breast possibly?

Yes I hate quail chicken and plain breast with just sauce, non breaded. I don't find it appetizing at all.

[MetilHed]

Yes I hate quail chicken and plain breast with just sauce, non breaded. I don't find it appetizing at all.

FYI: quail and chicken are two different birds.

Cant someone just do everything for him already ?

[InItForFitness]

FYI: quail and chicken are two different birds.

Cant someone just do everything for him already ?

I can see OP's amazing 2 year transformation...


...wait...nevermind, he refuses to do anything himself.

[Aanniimal]

bump

[Domicron]

bump

?!?!?! why are you bumping? what else is there that hasn't been said?

[tbarabash]

Why not just buy eggs, chicken breast, brown rice, oatmeal, and veggie assortments and eat that everyday. If I didn't care about assortment I'd probably eat chicken brown rice and broccoli for lunch and dinner and eggs and oatmeal for breakfast.

I think this is sarcastic.

This is exactly what I eat every day lol. I love it.

[MetilHed]

?!?!?! why are you bumping? what else is there that hasn't been said?

Still waiting for someone to figure it all out for him . . .