Fitness Part 2:Eating

[garbageman18]

This is probably a poker players worst enemy, eating habits. Late night microwaveable pizzas, dominos, soda, chips; things we all love but theres a time and place for them. If you are lifting and running on a routine you should give yourself two days a week to eat the food you love(these days should not be back to back), if you dont lift or run it should only be one.

Eating 5-6 small meals a day is best. This is because if you have 2-3 big meals aday you are stuffing your stomach and this cause your stomach to stretch so essentially you can fit more and more food into your stomach in one eating session which causes you to grow a gut. Small meals are easier to burn off and keeps your metabolism up and as you go on your appetite decreases.


Morning- Have some carbs because you will be burning these off during the day.
Egg Whites, Cereal with 1% or 2% milk, Fruit

Day- turkey, Tuna on light/wheat bread

Dinner- Grilled chicken marinated in bbq sauce or light dressin, fish, lean steak, lean ground beef, salad.


These are just a few. Should not eat after 8-9pm because your body will not break down foods as you are less active. As for drinks water is the best option obviously. I highly reccomend Crystal Light Fruit Punch. 5 calories and tastes amazing.

If you cant stop the urge to eat late have some pretzel rods, low in fat and calories. If you would like to know more just write a response and I will do my best to help out. Be good.

[OneGreenChip]

gman:

had some experience with this one. i run a program revolving around tom venuto's philosophy, burn the fat, feed the muscle.

So I'm 185, 11% bodyfat, which means I have ~165lbs of tissue to feed.

I want to be eating 12.0 calories/1lb of Lean Body Mass, 12 * 165 = 1980 calories total.

I eat in a ratio of 40% protein calories to 30% carb calories to 30% fat calories. This figure can be hard to calculate b/c protein, carbs, and fat all have different calories per gram. Since everybody here can do basic math, they can figure out their own weight, Lean Body Mass, nutritional caloric recommendation, and then nutritional gram information, and use the figures on the food item to figure it out.

I agree with everything you said about the 6 meals per day with one exception: my LAST meal of the day is a small protein shake with olive oil (no carbs) taken right before I go to bed. This will give my body some protein to digest so my muscles aren't eaten due to 4am hunger.

Your post neglected an important component of dietary nutrition: QUANTITY.

How MUCH turkey? How MUCH chicken? Overeating 200-600 calories per day, even with perfectly 'healthy' food, is going to end up contributing to your fatness. Sadly, hunger is never a good measure for quantity either, as your body gets used to a certain amount of food, and then starts to crave it.

For instance, even when I'm eating my self-designed meal portions, I am still hungry after I finish my last bite!! But, I KNOW this is the right amount. So I drink a bottle of water and tell myself "if i'm still hungry after this bottle of water, i'll eat some more". By the time the bottle is gone, I am full.


------------------- cliff's notes ---------------------

Use the above formulas to figure out your food portion sizes for faster results

1) weigh self
2) get body fat test
3) get LBM = total weight - weight of fat
4) feed LBM for 12.0 calories / lb in a 40/30/30 ratio
5) have a 12oz water with every meal to solve hunger pangs
6) schedule a 'eat anything' day once per week. dinner w/ friends or something. cravings WILL OVERCOME YOU, so schedule them in.

7) get fit

[uNIS]

Originally Posted by OneGreenChip

6) schedule a 'eat anything' day once per week. dinner w/ friends or something. cravings WILL OVERCOME YOU, so schedule them in.

If we are talking about feeding the muscles w/ "carbs day", then its good. If we are talking about a "fat day", then we are wrong. If u have a diet w/ "alot" of carbs, u dont need this day, what u need is a day off from the gym to recover ur muscleglycogencells (I dont know the english word ). But if we call this day a FAT DAY we are wrong, and most ppl tend to eat alot of fats during this day, as in chips, pizza, burgers and stuff like that.

[OneGreenChip]

I'm talking about a 'fat day'. Mine is sunday. I eat healthy during the day, and then I have a sunday night family-style dinner with my friends, that I don't hold back on.

it's not for nutritional reasons, it's for psychological ones. everybody has cravings for chocolate, soda, chips, fast food, or whatever. if you allow yourself one meal/week to indulge, you will keep yourself from 'falling off the wagon' and gorging on whatever your comfort food is.

worked really well for me. plus I could always look forward to sunday and say, I'M GONNA HAVE MY SNICKERS-COVERED PIZZA THEN, IT'LL BE SO GOOD.

[garbageman18]

you are correct green chip, it slipped my mind to post quantity and how to calculte the quantity you. you have some very solid input. this is a topic I am a little off on because my trainer calculated everything for me and was told how much i should be eating. in regards to your comment about the protein shake before bed, i dont think that is a bad idea, i just have multible shakes during the day so i reall cant stand to choke down another late at night.

[Ikaika]

Originally Posted by uNIS

If we are talking about feeding the muscles w/ "carbs day", then its good. If we are talking about a "fat day", then we are wrong. If u have a diet w/ "alot" of carbs, u dont need this day, what u need is a day off from the gym to recover ur muscleglycogencells (I dont know the english word ). But if we call this day a FAT DAY we are wrong, and most ppl tend to eat alot of fats during this day, as in chips, pizza, burgers and stuff like that.

It's called a "cheat day" because you get to eat whatever your heart desires. Obviously you can't just spend the whole day sucking up lard with a straw but stuff like burgers, fries, and pizza is great cheat food. Not because of its nutritional breakdown, but the psychological benefit of eating food that you normally really enjoy but have basically eliminated from your diet.

This isn't about replenishing glycogen stores, which is the typical purpose of a refeed when on a low-carb diet. It's all psychological; it's easier to stick to a strict clean diet when you know you get to totally let loose for a meal on Saturday or Sunday. You're less inclined to cheat as a result.

[uNIS]

yes I know ppl use it as a psychological thing. But if u want to live w/ this for a longer time u just cant starve urself to the point that u MUST have one of these completly ridicoulus days. as u said its all PSYCHOLOGY. If u are telling urself u just need to go nuts over food one day to be able to eat good for 6 days, well ofc ur not gonna make it. Ur brain wins over ur body. Your body sure wont need it.

Many ppl bulk/diet in periods, ex they diet for 20 weeks to get in shape, are in shape for a couple of weeks then off to the gym for bulking and adding massive amounts of weight (yes muscles too, but u cant see em w/ all that fat covering)

I hit the gym to look good, 52 weeks/ year. This means I need to make this my lifestyle. So all Im saying is let your BODY win over your MIND, be smart, add goodstuff and ur body will after a while say "WTF, dont buy me that stuff, I feel sick eating it", when uve come to that point, ur body has won the fight! congrats.

To add, Ive also got 1 cheating day, where I drink alchol, eat candy, eat out w/ friends, stuff like that. Its not that u shouldnt have one but just keep the fat on a low level, have protein drinks to add protein even on cheating days. If u want to be fit year around, let ur body win over ur mind.

[Ikaika]

Keeping fat down doesn't mean anything when you're eating a ton of sugary crap like mixed drinks and candy. That stuff is what is going to spike your insulin and cause you to store it as fat. Furthermore, alcohol has nearly as many calories per gram as fat, so with the added bonus of it inhibiting your ability to process carbohydrates properly it is just as damaging to your physique from a caloric standpoint.

Fats you consume don't automatically become stored fat...they're used to synthesize hormones in your body. Eating a low-fat diet is fine if you don't understand how dieting works and just want to control your calorie intake, but if you want to grow/stay healthy/etc you have to get plenty of good fats in your diet. Stuff like almonds, avocado, salmon, olive oil, flax oil, etc are critical to being able to maintain your body.

[garbageman18]

two nights ago i was watching tv and stmbled upon true life: i cant keep off the weight(think thats what its called).. this one dude from seattle weighed 340 pounds, he dieted and got down to 200. his diet consisted of 200-300 calories a day, he said he could not do cardio because of the lack of energy he had from his diet. he took off his shirt and all he had was loose disgusting skin.obv this is from dieting and no cardio/lifting and loosing the weight without tightening up. also he went to cancun for his sisters wedding and from eating normally for 3 days he weighed 214. 3 days of eating and 14 pounds. his metabolism was completely shot from 200 calories a day and put on 14 pounds by having some pasta and bread, crazy. i just thought this would be cool to post since i just saw it and realized how little info some people have on health and dieting.

[uNIS]

Originally Posted by Ikaika

Eating a low-fat diet is fine if you don't understand how dieting works and just want to control your calorie intake, but if you want to grow/stay healthy/etc you have to get plenty of good fats in your diet.

This is not what Im talking about. You obv need fat in your daily diet. All I was saying was your cheat day shouldnt turn into a fat day.