Help with diet? Please?

MainEvent · 11-03-2005, 01:50 AM

Hey, I just started working almost full time, so I'd like to get a good thing going, a solid strict day to day diet. I'd LOVE any help I could get, because my organization and nutrition will power is my biggest downfall.

My goals are to lose bodyfat. I'm currently at 15% and I'd love to eventually get down to 8 - 10% ... eventually. I'm not looking to compete or anything, so I don't need to be ripped like Ronnie or anything, just low enough. If you really want to help, take these things into consideration.

I work on Mondays, Tuesdays, and Thursdays from 11 - 7, where I can pretty much take 3 or 4 breaks to eat. Wednesdays and Fridays, I work 10:30 - 3:30, same deal with meals, and from 6:00 - 10:00 I can't eat. I work at Subway, so I have access to 2 - 3 six inch subs a day. I usually have whole wheat bread, turkey or chicken. Otherwise, I have easy access to oatmeal, eggs, chicken breasts, steak, rice, fruits and veggies. Of course, I can always add stuff and go out and buy it, although I'm not a huge fan of cottage cheese... not much of a fan at all.

If you were to help me, I'd give you reps, mail you a cupcake/proteincake/box of Splenda and cinnamon, and I'd put you on my guests list when I end up assistant manager of Heaven. PLEASE and thanks alot.

Twitch · 11-03-2005, 02:07 AM

have you talked to jared about this...

MainEvent · 11-03-2005, 02:14 AM

If I had a nickle for every Jared joke I got over the past year, I'd probably have like ten bucks. But help!

superpump101 · 11-03-2005, 08:53 AM

it all depends how much u weigh?. how much u work out ?, do u lift weights and do cardio? after u answer this then ill give u some good tips.

serbmarko · 11-03-2005, 09:40 AM

Quote:

Originally Posted by MainEvent

Hey, I just started working almost full time, so I'd like to get a good thing going, a solid strict day to day diet. I'd LOVE any help I could get, because my organization and nutrition will power is my biggest downfall.

My goals are to lose bodyfat. I'm currently at 15% and I'd love to eventually get down to 8 - 10% ... eventually. I'm not looking to compete or anything, so I don't need to be ripped like Ronnie or anything, just low enough. If you really want to help, take these things into consideration.

I work on Mondays, Tuesdays, and Thursdays from 11 - 7, where I can pretty much take 3 or 4 breaks to eat. Wednesdays and Fridays, I work 10:30 - 3:30, same deal with meals, and from 6:00 - 10:00 I can't eat. I work at Subway, so I have access to 2 - 3 six inch subs a day. I usually have whole wheat bread, turkey or chicken. Otherwise, I have easy access to oatmeal, eggs, chicken breasts, steak, rice, fruits and veggies. Of course, I can always add stuff and go out and buy it, although I'm not a huge fan of cottage cheese... not much of a fan at all.

If you were to help me, I'd give you reps, mail you a cupcake/proteincake/box of Splenda and cinnamon, and I'd put you on my guests list when I end up assistant manager of Heaven. PLEASE and thanks alot.

LOL bro assistant manager of heaven i like that..

well here is my suggestion,

Like i said in a post before if you want to loose weight you need to kill the bread all together, its not an easy habit to quit but you have to be tough, especially working at Subway.

What I would suggest is that you pre-plan/cook your meals in advance due to your work schedule, it doesnt seem to be a big hinderance but this still calls for pre planning..

First off when do you work out? this will effect the way you eat and when you eat, lets just say you workout in the evening.. this is what i would do

start your morning early, wake up brew a cofee,

meal one, cup of oatmeal, 5 egg whites 1 yoke fried with pam.. use all the spices you need

dont make it longer then 3 hours between your meals. i would suggest 2.5 between all meals...

meal two- chicken salad, low fat dressing, crushed almonds on top, after salad is done, make a protein shake and down it

meal 3- steak, potato plain or with salsa and some brocolli

meal 4- protein shake with a scoop of natural peanut butter, or protein pudding

meal 5- any source of protein you like, chicken, steak, fish etc with any veggies preferbly broccoli because of the high fiber content and some rice or yams

meal 5 should be cut off at around 4pm or so.. this will be the last of any carb intake

meal 6- protein shake with some flax seed oil and another slow absorbing solid protein ..could be anything from ground beef, chicken or even some grond turkey..

6 meals would be sufficient enough for you to loose body fat.. the pro, carb, fat ratio should be somewhat like this.. 50%pro, 20%carb, 30%fats (good fats)

once again this will depend on your workout schedule.. :greddywav

serbmarko · 11-03-2005, 09:43 AM

I also forgot to add.. DRINK LOTS and LOTS OF WATER... at first it will be uncomfortable to drink even 2 litres a day, but stick it out.. Water is the key man.... Lift heavy, do cardio, eat right.. DRINK H20..

Ironslave · 11-03-2005, 10:34 AM

good posts serbmarko. Id also reccomend increasing your intake of fish oil and a bit of vinegar on a salad would be a good choice also.

Felipeop · 11-03-2005, 11:53 AM

Why does he needs fish oil? Is that for the fat or protein? ( I don't know exaclty what it is, I've just heard it's famous in cold countries because it has the done vitamin d, so people who doesn't see the sun can have this vitamin.) Please, if someone could explain better.

serbmarko · 11-03-2005, 12:48 PM

Quote:

Originally Posted by Felipeop

Why does he needs fish oil? Is that for the fat or protein? ( I don't know exaclty what it is, I've just heard it's famous in cold countries because it has the done vitamin d, so people who doesn't see the sun can have this vitamin.) Please, if someone could explain better.

It is important to know more about omega 3 fats and supplements. Contrary to what most people think, fats are very important and are essential for various body processes. The most important function of fat is the production of energy. Vitamins A, D, E and K can only be dissolved in fat.

Fats may be of animal or vegetable origin. It is important to make a simple distinction between 'good' and 'bad' fats.

Saturated fats are of the kind found in products such as meat and dairy products. Your body uses them almost exclusively for the production of energy. If you eat too many of these every day, they may start clogging up your veins causing physical discomfort and other problems.

Unsaturated fats are usually found in products of vegetable origin. Examples are: sunflower oil, olive oil and nuts.

Fatty acids are used by the body to form cell-membranes, to support the central nervous system, to produce a number of important hormones and for many other essential body processes.

In addition, the body also uses them to produce energy after the most important functions of these fatty acids have been fulfilled.

Your body is capable of producing many kinds of fats by itself, except for the omega-6 and omega-3 types. These fats should preferably be contained in your diet. These fats are sometimes also referred to as 'essential' fats. Unfortunately these fats do not form part of most people's daily dietary intake.

A few practical ways to ensure you consume these fats:

take half a tablespoon of flaxseed oil every day (for instance on salads) or mixed in with your protein shake

whenever possible, use sunflower oil or olive oil

every now and then eat a handful of walnuts, almonds or sunflower-seeds

eat biological peanut butter on rough wholemeal bread

eat fatty fish such as salmon, trout or mackerel regularly

eat turkey and beef regularly and drink a lot of milk.

If you follow one or more of these suggestions, your training-results and general health will improve considerably. If you take care of implementing the above items in your daily food scheme, you are well on your way improving your training results and general health!

Therefore add a table spoon of flaxseed oil daily to ensure you get enough of the healthy omega-6 and omega-3 fatty acids and to experience the benefits.

MainEvent · 11-03-2005, 02:54 PM

Nah, I don't work out or do cardio. I'm only on a bodybuilding forum. I don't want to pack away food and waste money on extra stuff to eat at work when I have 2 or 3 relatively healthy free meals per shift. I can ditch the breads... maybe switch them for salads? Wraps?

serbmarko · 11-03-2005, 02:57 PM

u need to workout.. can I ask why your not working out?

MainEvent · 11-03-2005, 04:13 PM

Yeah... that was sarcasm...

serbmarko · 11-03-2005, 04:16 PM

Quote:

Originally Posted by MainEvent

Yeah... that was sarcasm...

I dont like your sarcasm.. your grounded..

Ironslave · 11-03-2005, 04:37 PM

Quote:

Originally Posted by Felipeop

Why does he needs fish oil? Is that for the fat or protein? ( I don't know exaclty what it is, I've just heard it's famous in cold countries because it has the done vitamin d, so people who doesn't see the sun can have this vitamin.) Please, if someone could explain better.

Read this:

http://www.thefactsaboutfitness.com/news/fippa.htm

superpump101 · 11-03-2005, 11:49 PM

Quote:

Originally Posted by MainEvent

Nah, I don't work out or do cardio. I'm only on a bodybuilding forum. I don't want to pack away food and waste money on extra stuff to eat at work when I have 2 or 3 relatively healthy free meals per shift. I can ditch the breads... maybe switch them for salads? Wraps?

:(261): just because ur on a bodybuilding forum doesnt mean you do anything but surf the net.forget the nutrition tips from me u stick to 2 to 3 meals a day and see where you get. maybe ull look like jared. a flabby skinned, muscleless nerd.