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CSpanky
10-28-2009, 08:35 PM
Ok, I'm sorry if I seem like a total noob, I'm 17. I lost 30 pounds in the last couple months, cutting sugars out, not eating foods I wanted to, and cutting out most red meats (chicken, chicken, chicken.

Now I don't have a routine, IN STONE.

But example would be.

Monday-Friday 4 am 2 mile runs
Monday-Friday (depending on work schedule) either way I plan to work out all 5 days, or at least 5 days in the week, probably later on in the day. and so on.
Saturday, rest day, maybe just run and work on agility (gotta stay agile)
Sunday, probably hit the punching bag, work on my boxing (no not trying to be a boxer just wanna keep my fighting instinct there)

Anyways, I don't wanna get like "competition" big, I just wanna get to where I start getting ripped, etc. But I dont know what I should eat. Or a couple days examples. Should I eat or drink something before I run each morning. What's healthy for breakfast.

I also have school and so I'm thinking most people will say "salad bar" or bring a snack to school. I wanna balance it out to be healthy, make it so it helps my routine and getting ripped, as well as getting all my daily serving sizes and nutritions and such.

Any "example" of a couple days foods would be nice. I dont know how to do it without eating too much and still getting in all my fruits and veggies each day. And what I should be eating before and after workouts.

Any questions feel free to ask.

determined4000
10-28-2009, 09:06 PM
Dietary minimums
1. 1g/lb bodyweight in COMPLETE proteins (when other food sources are added you will probably end up with at least 1.5g/lb)
2. 0.4-0.5g/ lb bodyweight in fat (Focus on EFAs)
3. 6 servings of Veggies (Although there is no physiological need for carbohydrates, 6 servings of veggies is a good way to get at least a baseline level of micronutrients, vitamins, fiber, etc. through diet).
Fill out the rest of your caloric intake with additional carbs (and/or more fat and protein based on preference)
My general guide to sources
I. Lean Protein-1g/lb from complete proteins (minimum)
a. primary sources- chicken breast, turkey breast, eggs, egg whites, egg beaters, chunk light tuna (water packed), whey, casein, cottage cheese
b. Secondary sources- lean beef, lean ham, salmon, lean ground meat, soy
II. Fats (.5g/lb minimum)
a. Visible Fats- Nut Butters, Nuts, flax, fish oil, olive oil, canola oil, dressings (without added sugar or hydrogenated oil), avocado, Promise butter spread
b. Limited sources- yolks, cheese, red meat
c. Low carb Foods (comprising at least half of fat intake)-Low carb baking mix, low carb (whole rain) pita/wraps, omega enriched products. (should be very high in fiber, low in sat. fat). Check nutrition labels (these should be nutrient dense not junk/empty calorie low quality foods)
d. Saturated Fat- Should comprise no more than ? of total fat intake (polyunsaturated should make up at least ?).
e. Trans Fat- Avoided
III. Carbohydrates
a. Primary- Fibrous Veggies- broccoli, spinach, cauliflower, greens, asparagus, green beans, peppers
b. Primary- Low fat dairy, fruit, whole grains (breads, oats, cereals etc.)
c. Secondary- Starchier carbs (potatoes, pasta, rice)
c. Avoided- Processed/refined sources, High, fructose corn syrup, sugar

PickItUp
10-28-2009, 09:18 PM
Dietary minimums
1. 1g/lb bodyweight in COMPLETE proteins (when other food sources are added you will probably end up with at least 1.5g/lb)
2. 0.4-0.5g/ lb bodyweight in fat (Focus on EFAs)
3. 6 servings of Veggies (Although there is no physiological need for carbohydrates, 6 servings of veggies is a good way to get at least a baseline level of micronutrients, vitamins, fiber, etc. through diet).
Fill out the rest of your caloric intake with additional carbs (and/or more fat and protein based on preference)
My general guide to sources
I. Lean Protein-1g/lb from complete proteins (minimum)
a. primary sources- chicken breast, turkey breast, eggs, egg whites, egg beaters, chunk light tuna (water packed), whey, casein, cottage cheese
b. Secondary sources- lean beef, lean ham, salmon, lean ground meat, soy
II. Fats (.5g/lb minimum)
a. Visible Fats- Nut Butters, Nuts, flax, fish oil, olive oil, canola oil, dressings (without added sugar or hydrogenated oil), avocado, Promise butter spread
b. Limited sources- yolks, cheese, red meat
c. Low carb Foods (comprising at least half of fat intake)-Low carb baking mix, low carb (whole rain) pita/wraps, omega enriched products. (should be very high in fiber, low in sat. fat). Check nutrition labels (these should be nutrient dense not junk/empty calorie low quality foods)
d. Saturated Fat- Should comprise no more than ? of total fat intake (polyunsaturated should make up at least ?).
e. Trans Fat- Avoided
III. Carbohydrates
a. Primary- Fibrous Veggies- broccoli, spinach, cauliflower, greens, asparagus, green beans, peppers
b. Primary- Low fat dairy, fruit, whole grains (breads, oats, cereals etc.)
c. Secondary- Starchier carbs (potatoes, pasta, rice)
c. Avoided- Processed/refined sources, High, fructose corn syrup, sugar

/thread

determined4000
10-28-2009, 09:31 PM
/thread

yeah
then I wouldnt have to keep posting it

CSpanky
10-29-2009, 05:10 AM
Ok that helps and all. But how long before a workout should I eat? when's the latest I should eat? how much should I eat in the morning? (should I eat before my 4am run or just after?) Thanks, and thanks for the help :)

TriBust
10-29-2009, 05:26 AM
OK... I have to say it... Search the forums and read stickies please... There are literally thousands of questions asked just like yours filling this forum to the brim. Do some of your own research and ask more specific questions from there its not hard.

CSpanky
10-29-2009, 06:29 AM
Ok, I've done some research and seeing that some whey protein and bcaas and or such thing as bananas before morning runs and a little protein or once again a little snack after.

But I can't determine, should I then, when I'm getting ready for school around 7 (probably about 2 hours after my 2 miles run), eat a regular breakfast and what should I eat when I eat? (I searched and couldn't find)

So what Im trying to say is. I wake up at 3. Eat oatmeal (complex carb) and maybe a piece of fruit, run/jog my 2 miles. Come home, shower, then protein shake, maybe be done by 5-530, sleep till around 650 to get up for school. What should I eat for breakfast when I wake up at 650?

Also, is there really a wrong time when to take my multivitamins and such thing as fish oils etc? Or just before school?