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View Full Version : Trying to lose about 30pounds and bodyfat, Hitting the grocery tomorrow i need a list



BigLew619
06-16-2007, 11:21 PM
Hello bodybuilders

I'm 15 years old 6 foot and i weight 215, My goal is to slim down to 185 and lower my total bf. My summer diet will begin monday and I am heading out on sunday to figure out what to buy.

I need a list on what foods I should buy for my diet and what i SHOULDNT buy so i can keep ontrack and not buy something I shouldnt be eating like I always do. I will be eating 6 meals a day etc. The gym is right down the street from me, I have a membership.

I heard green tea speed up your metabolism?

premed lifter
06-16-2007, 11:27 PM
it would be irresponsible for anyone to tell you exactly what to eat.
I could name off a few random healthy foods, but that wouldn't be the point.....


read the stickies!!!!!!!!!!!!!!!!!!!!!!!!!!!

bbjoe17
06-16-2007, 11:51 PM
lean meat and veggies and water the basics..and nothing with sugar

cawiau
06-17-2007, 12:30 AM
Strickies and go to the nutrition section

niiick
06-17-2007, 12:31 AM
Lean Proteins

Top round beef
Chicken Breast
Top stirloin beef
Whey protein powder
Turkey Breast
Salmon
Swordfish
Tuna (Water packed)
Extra lean ground turkey
Cod
Lobster
Egg whites
Crab
Extra lean ground beef
Shrimp

Complex Carbohydrates (STARCHY)

Oatmeal
Plain wholewheat bagel
Wholewheat bread
Rye bread
White Potato
Sweet Potato
Cream of Rice
Cream of Wheat
Lentils
Black eye peas
Wholewheat Pitta
Kidney Beans
Whole grain pasta
Wholewheat pasta
Brown rice
Wild rice
Shredded Wheat
Kashi cereal
Yam
Muesli

Complex Carbohydrates (FIBROUS)

Asparagous
Brocolli
Boiled brussel sprouts
Cauliflower
Carrots
Collard greens
Corn
Cucumber
Green pepper
Kale
Lettuce
Onion
Mushrooms
Salsa
Spinach
Peas
Tomato

Fruit

Apples
Banana
Canteloupe
Grapefruit
Grapes
Nectarine
Peach
Pear
Pineapple
Plum
Orange
Raisons
Rasberries
Strawberries
Watermelon

Dairy Products

Skim Milk
1% Low-fat milk
Non-fat cheese
Low-fat cheese
Non-fat Cottage cheese
1% Low-fat cottage cheese
Non-fat cream cheese
Non-fat sour cream
1% Low-fat Yoghurt
Non-fat yoghurt
Non-fat frozen Yoghurt

Fats

Olive oil
Canola oil
Sunflower oil
Safflower oil
Flaxseed oil
Peanuts
Natural peanut butter
Cashews
Udo's essential oil blend
Italian salad dressing
Balsamic vinegar salad dressing

cawiau
06-17-2007, 12:32 AM
I am in a good mood so here you go :





boyscouT's Guide To A Better Life (http://forum.bodybuilding.com/showthread.php?t=1864731)
Questions? Comments? Feel free to post in my thread, just click the link.

Overall Nutrition: Read all sticky's located in the NUTRITION SECTION (http://forum.bodybuilding.com/forumdisplay.php?s=&daysprune=&f=13)
Nutrition Surrounding Training: Read Alan Aragon's sticky on PRE, DURING, & POSTWORKOUT NUTRITION (http://forum.bodybuilding.com/showthread.php?t=272067)
Fat Loss: Read all sticky's located in the LOSING FAT SECTION (http://forum.bodybuilding.com/forumdisplay.php?s=&daysprune=&f=16)
Training: Read all sticky's located in the WORKOUT PROGRAMS SECTION (http://forum.bodybuilding.com/forumdisplay.php?s=&daysprune=30&f=8) & take extra care when reading THIS (http://forum.bodybuilding.com/showthread.php?t=972440)
Cardio: Read Alan Aragon's sticky titled MYTHS UNDER THE MICROSCOPE: THE LOW INTENSITY FAT BURNING ZONE & FASTED CARDIO (http://forum.bodybuilding.com/showthread.php?t=747976)
Exercise Guide (INCLUDES BODYWEIGHT EXERCISES): Read all links located HERE (http://forum.bodybuilding.com/showthread.php?t=901853)

Figuring out your CALORIE (http://en.wikipedia.org/wiki/Calorie) requirements (2-STEP PROCESS):
Step 1: Calculate your BMR (http://www.bmi-calculator.net/bmr-calculator/) (WHAT'S BMR? CLICK HERE TO FIND OUT) (http://en.wikipedia.org/wiki/Basal_metabolic_rate)
Step 2: Multiply your BMR by the appropriate activity level modifier (http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/)
If <20% BF:
For cutting (CALORIE DEFICIT), I suggest -200 cals. For bulking (CALORIE SURPLUS), I suggest +200 cals
If >20% BF:
For cutting (CALORIE DEFICIT), I suggest -500 cals. For bulking (CALORIE SURPLUS), YOU DELUSIONAL? CUT!
Figuring out your MACRONUTRIENT (http://en.wikipedia.org/wiki/Macronutrient) ratios:

I recommend:
At least 1g of protein per lb of bodyweight
At least 20% of your calories should come from healthy fats (40% POLYUNSATURATED (http://en.wikipedia.org/wiki/Polyunsaturated_fat), 30% MONOUNSATURATED (http://en.wikipedia.org/wiki/Monounsaturated_fat), & 30% SATURATED (http://en.wikipedia.org/wiki/Saturated_fat))
Carbs are up to you (I PREFER TO KEEP COMPLEX CARBS AT BREAKFAST, PREWORKOUT, AND POSTWORKOUT)
Other important tips:
Meal size & frequency are not set in stone. (SMALLER/MORE FREQUENT MEALS YIELDS FOR OPTIMAL ABSORPTION OF NUTRIENTS & STABLE BLOOD SUGAR LEVELS)
I recommend P+C+F (P = Protein, C = Carbohydrate, F = Fat) in every meal except:
preWO (P+C)
immediate post workout (P+C)
and bedtime (P+F)
incidental fats in preWO and postWO are fine, but added fats are at your discretion
Eat your fruits & veggies!
Drink at least 1 gallon of pure water (http://en.wikipedia.org/wiki/Water#Human_uses) a day
Food Journal: FITDAY.COM (http://www.fitday.com/)

Food Database: NUTRITIONDATA.COM (http://www.nutritiondata.com/)

FDA Guidelines For Food Labels: FDA DEFINITIONS (http://forum.bodybuilding.com/showthread.php?t=1526221)

Proteins:

Egg Whites
Chicken
Turkey
Beef
Pork
Tuna / Salmon / Seafood
Tofu
Whey protein powder
Casein protein powder
Essentially most any other source of protein
Complex Carbohydrates:

Oats (ALL KINDS), oat bran, oat bran cereal (I.E. CHEERIOS)
Potatoes (ALL KINDS)
Rice (ALL KINDS)
Pasta (ALL KINDS)
Bread (ALL KINDS EXCEPT WHITE BREAD)
Beans (ALL KINDS)
Simple Carbohydrates:

Maltodextrin (FOR DURING/POST WORKOUT)
Dextrose (FOR DURING/POST WORKOUT)
Other Carbohydrates (FIBROUS):

Fruits
Vegetables
Fats: DO NOT FEAR FAT! (http://forum.bodybuilding.com/showthread.php?t=936089)

Egg Yolks (EAT YOUR YOLKS! DIETARY CHOLESTEROL IS GOOD FOR YOU!) (http://forum.bodybuilding.com/showthread.php?t=937460)
Nuts (ALL KINDS)
Peanut/Almond butter
Avocados
Fatty Fish
Fish oil
Olive oil
Dairy:
Milk (ALL KINDS)
Cottage Cheese (LOW-FAT or FAT FREE)
Yogurt (LOW-FAT or FAT FREE)
Stay away from:
Empty calories (I.E. NON-DIET SODA)
High fructose corn syrup (http://en.wikipedia.org/wiki/High_fructose_corn_syrup) aka HFCS (CHECK INGREDIENT PANEL)
Synthetic trans fats (http://en.wikipedia.org/wiki/Trans_fat)
**THE ABOVE ARE JUST GUIDELINES... IT IS YOUR RESPONSIBLITY TO LISTEN TO YOUR BODY AND ADJUST AS NECESSARY**

cawiau
06-17-2007, 12:33 AM
Between the two above posts, you should be set.
Good luck.

gountilfailure0
06-17-2007, 12:35 AM
dont let people tell u sugar is bad for u keep every in moderation and u will be fine its about u using all the cals u consume cut ur cals do a **** load of cardio and never give up u know the healthy foods no one has to tell u

gountilfailure0
06-17-2007, 12:43 AM
u can make or break ur metabolism high intensity cardio speeds ur metabolism up for hours even days i been running for many years nowi can eat 5k cals an d wake up lighter the next morning the the previous morning

cawiau
06-17-2007, 12:46 AM
u can make or break ur metabolism high intensity cardio speeds ur metabolism up for hours even days i been running for many years nowi can eat 5k cals an d wake up lighter the next morning the the previous morning

wow!
I envy your metabolism

gountilfailure0
06-17-2007, 12:59 AM
haha bro dont envy me i was bigger than u 5 years ago i was 370 i worked my ass off my metabolism is due to my cardiovascular health my first time on a treadmill i dropped dead after 7 minutes of walking and today after my back exercise i ran 4 miles 26 minutes it can be done dont give up bro

Cybernaut
06-17-2007, 01:16 AM
haha bro dont envy me i was bigger than u 5 years ago i was 370 i worked my ass off my metabolism is due to my cardiovascular health my first time on a treadmill i dropped dead after 7 minutes of walking and today after my back exercise i ran 4 miles 26 minutes it can be done dont give up bro

That is incredibly inspiring, bro! That gives me hope that I can transform my own crappy metabolism.

BigLew619
06-17-2007, 12:55 PM
for cardio should I go swimming or go on the treadmill and stuff at my gym

phil2007
06-17-2007, 01:06 PM
whatever you do, don't neglect lifting. see if you can get some whey too. good luck

phil2007
06-17-2007, 01:10 PM
also, what's with the "age: 24" thing in your profile, lol

deadsix
06-17-2007, 03:36 PM
Legit ways to boost metabolism

Cardio (more intense, higher metabolism)
Weight training (more intense, higher the metabolism)
Eating 5-6 meals a day
Consume lots of fiber
Thermogenics ( caffeine, ephedrine, green tea ect )
Thyroid stimulators ( guggulesterones )

Now, imagine doing all of the above (Leave ephedrine/caffeine out though, your too young). Nothing will get in your way.

BigLew619
06-18-2007, 12:48 AM
Legit ways to boost metabolism

Cardio (more intense, higher metabolism)
Weight training (more intense, higher the metabolism)
Eating 5-6 meals a day
Consume lots of fiber
Thermogenics ( caffeine, ephedrine, green tea ect )
Thyroid stimulators ( guggulesterones )

Now, imagine doing all of the above (Leave ephedrine/caffeine out though, your too young). Nothing will get in your way.I also heard green tea speed up your metabolism, does it have alot of sugar? should i get the diet kind/ Ima buy some fish oil capsules also. Can i just go to the gas station and buy some



also, what's with the "age: 24" thing in your profile, lol
I just put something in random

Ajaxus
06-18-2007, 02:21 AM
green tea will help your metabolism as will drinking atleast one gallon of water a day. i personally would recommend buying actual tea bags, nothing pre-bottled, and brewing your own. it's a personal preference because you won't be getting any chemical additives this route (especially if you can find some that is organic and in non-bleached tea bags).

or you can go the uber extreme route like i recently did and buy some loose leaf green tea and a good teapot..but this gets a tad pricey. :)

BigLew619
06-21-2007, 12:29 AM
any good turkey sandwhich recipes?

simply eating a sandwhich with mustard is gross

bigguy29
06-21-2007, 12:42 AM
Well...sometimes sacrifices need to be made for taste. You're not eating for love of food or taste anymore, you're eating for fuel, or so it seems.

One alternative to a traditional sangwich is to put it on a whole wheat pita with some tomatos and lettuce, makes it like a taco kind of.

Steveyblack
06-21-2007, 05:18 PM
Legit ways to boost metabolism

Cardio (more intense, higher metabolism)
Weight training (more intense, higher the metabolism)
Eating 5-6 meals a day
Consume lots of fiber
Thermogenics ( caffeine, ephedrine, green tea ect )
Thyroid stimulators ( guggulesterones )

Now, imagine doing all of the above (Leave ephedrine/caffeine out though, your too young). Nothing will get in your way.

really?? if so im guessing its without sugar and such?