PDA

View Full Version : Is white rice and chicken breast a good diet ?



netameta
09-12-2014, 06:24 PM
my current schedule is: i wake up at 6:00 - 6:30 workout for around 1.5 - 2.5 hours drink amplified wheybolic extreme shake, and eat energy snack, then at 2:00pm i cook white rice and chicken breast, at 7:30pm i go to swim for about 30 minute to an hour after the swim i drink another shake(smaller amount) and about 1 hours later i eat another white rice/chicken breast meal.

Is this a good diet ? should i change anything ?

SOJA
09-12-2014, 06:32 PM
No veggies? It's fine. I mean, you could cook the rice with some broth if you wanted to, or throw in some spices or seasoning mixes for some flavor. If you can bother, look up cilantro lime rice, and you can throw in some drained and washed black beans with it. Tastes great and it's pretty healthy. You get a healthy dose of potassium in a single meal.

netameta
09-12-2014, 06:40 PM
well i sometimes add onion, mushroom and zucchini, other then that nothing, i went to GNC they tried to sell me elite physique and ripped vitpack or something like that, but i cannot find any reviews about those yet. so i did not bother

necon76
09-12-2014, 06:43 PM
well i sometimes add onion, mashroom and zookeeny,


mashroom









and









zookeeny






















mashroom






and






zookeeny

AFC96
09-12-2014, 06:46 PM
well i sometimes add onion, mashroom and zookeeny, other then that nothing, i went to GNC they tried to sell me elite physique and ripped vitpack or something like that, but i cannot find any reviews about those yet. so i did not bother

im not sure u are srs or trolling.

netameta
09-12-2014, 07:05 PM
i am serious not trolling at all. i am new to this.

AFC96
09-12-2014, 07:06 PM
i am serious not trolling at all. i am new to this.

Are you new to english also?

Do you eat Tumatoe ?

netameta
09-12-2014, 07:09 PM
Ah crap.. zucchini ... mushroom. either way back to the subject.

PBateman2
09-12-2014, 07:24 PM
Have a peanut butter and jelly sandwich.

Eat some eggs.

Drink chocolate milk.

Pancakes are PURE SEX.

SOJA
09-12-2014, 07:25 PM
Waffles are like sex from Playboy bunnies.


-Ari Gold (Jeremy Piven)/Alan Aragon.

magician27
09-12-2014, 08:02 PM
my current schedule is: i wake up at 6:00 - 6:30 workout for around 1.5 - 2.5 hours drink amplified wheybolic extreme shake, and eat energy snack, then at 2:00pm i cook white rice and chicken breast, at 7:30pm i go to swim for about 30 minute to an hour after the swim i drink another shake(smaller amount) and about 1 hours later i eat another white rice/chicken breast meal.

Is this a good diet ? should i change anything ?

order of important in a diet is , caloric intake first , then macro , then micronutrient intake.

if your caloric intake is not sufficient , other 2 wont help you. you need all 3 for a good diet. eat your proteins , fats,carbs and vegetables . if you are trying to gain weight eat 10% above your maintenance calories , if you are trying to lose weight eat 20% below your maintenance, otherwise what you eat doesnt matter

Mdenatale
09-12-2014, 08:06 PM
my current schedule is: i wake up at 6:00 - 6:30 workout for around 1.5 - 2.5 hours drink amplified wheybolic extreme shake, and eat energy snack, then at 2:00pm i cook white rice and chicken breast, at 7:30pm i go to swim for about 30 minute to an hour after the swim i drink another shake(smaller amount) and about 1 hours later i eat another white rice/chicken breast meal.

Is this a good diet ? should i change anything ?


That diet totally sucks. Everything about it is terrible. Almost no real food and when you do have real food there is zero variety.

Hemogoblin
09-12-2014, 11:37 PM
my current schedule is: i wake up at 6:00 - 6:30 workout for around 1.5 - 2.5 hours drink amplified wheybolic extreme shake, and eat energy snack, then at 2:00pm i cook white rice and chicken breast, at 7:30pm i go to swim for about 30 minute to an hour after the swim i drink another shake(smaller amount) and about 1 hours later i eat another white rice/chicken breast meal.

Is this a good diet ? should i change anything ?

Well for starters that is one of the most boring diets out there. And more importantly, you would quickly become nutrient deficient. You need variety man. Chicken breast is nothing but protein, so in a word, s***.

Mrpb
09-13-2014, 12:00 AM
@ netameta, your diet is severely lacking micro and probably macro nutrients. Use the information below instead:



[/B]
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. (http://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/)

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. (http://www.nejm.org/doi/full/10.1056/NEJMoa0804748)



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 (http://fnic.nal.usda.gov/dietary-guidance/dietary-reference-intakes/dri-tables) USDA guidelines webpage.

You'll find the following information particularly helpful:




Intakes: Recommended Intakes for Individuals (http://www.iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/5_Summary%20Table%20Tables%201-4.pdf)

RDA and Adequate Intake for Vitamins and Elements (http://iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/RDA%20and%20AIs_Vitamin%20and%20Elements.pdf)

Upper Limit for Vitamins and Elements (http://iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/ULs%20for%20Vitamins%20and%20Elements.pdf)

Electrolytes and Water (http://www.iom.edu/Global/News%20Announcements/~/media/442A08B899F44DF9AAD083D86164C75B.ashx)




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.

respawn
09-13-2014, 01:42 AM
my current schedule is: i wake up at 6:00 - 6:30 workout for around 1.5 - 2.5 hours drink amplified wheybolic extreme shake, and eat energy snack, then at 2:00pm i cook white rice and chicken breast, at 7:30pm i go to swim for about 30 minute to an hour after the swim i drink another shake(smaller amount) and about 1 hours later i eat another white rice/chicken breast meal.

Is this a good diet ? should i change anything ?

That shake sounds like its super elite anabolic way over 9 000

I think your diet is severly lacking in fats.

TSNBTAN
09-13-2014, 03:06 AM
mashroom









and









zookeeny






















mashroom






and






zookeeny

Mate they spell things weird in American, they even spell mum as mom.

They drive on the wrong side of the road.

Use bronze age systems of measurement and believe that the metric system is the work of the devil.

They call tuna.... tuna fish!

Poor guys...ease off them mate you're a slack kunt

MicroApartments
09-13-2014, 05:48 AM
You should include green veggies. Kale is the best

mcapote3
09-13-2014, 05:59 AM
definitely need to add some greens and some fats in there. asparagus is my green of choice with chicken and rice.

ironwill2008
09-13-2014, 06:39 AM
my current schedule is: i wake up at 6:00 - 6:30 workout for around 1.5 - 2.5 hours drink amplified wheybolic extreme shake, and eat energy snack, then at 2:00pm i cook white rice and chicken breast, at 7:30pm i go to swim for about 30 minute to an hour after the swim i drink another shake(smaller amount) and about 1 hours later i eat another white rice/chicken breast meal.

Is this a good diet ?

should i change anything ?

Yes; you should change everything.



You need more help than I have time to spend on you. Put in a couple hours of your own time reading the stickies, and get yourself a grasp of nutrition basics.