working out diet...

[Alex]

Sup y'all,

with my IBs ending in approximately a month and a half, Ive decided to dedicate my 3 months before college to getting into better shape. ive been told by many ppl that the exercise is only like 40% of getting in shape and its all really about what you eat. the exercise part for me is all worked out (no pun intended ) and all i need to figure out is the eating part...

does anybody have any advice? has anybody done this before?

any help appreaciated!


ps - in case its relevant: my objectives are to develop tone first then bulk up. i used to be pretty buff but got lazy and now theres a lil layer of fat covering my entire body :Q so burning that would essentially restore tone... ait im off now!

 

[Novgrod]

The key to a good diet is to eat, and to eat healthy (healthily? healthlily?)

You'll be building muscle/bone, so you'll need ample protein/calcium. Particularly good for you is any fatty fish (tuna, salmon, bluefish).

As long as you have a goodly amount of protein/carbos, and you stay away from excesses of sugar, and you stay hydrated, you'll be in good shape. Also, dark leafy greens never hurt anyone

Eggs, peanut butter, milk, sirloin, tuna, rice, beans, or something like these should be eaten once a day, minimum.

Have fun & good luck.

 

[Alex]

hmmm thx for the input... i cant believe you recommended peanut butter tho!

i was kinda lookin for some more detail, tho...

there was this one kid at school who like only has rice and salad for lunch cuz its part of a working out diet... never crossed my mind to ask him and he left...

 

[mss242]

there are tons of dietary options you can choose to get cut. Mine consists of the following: about 70% carbs, 20% protein, and 10% fat. The best sources for carbs will whole grains, barley, brown rice, etc. You want to eat stuff that has mostly complex carbs and lots of fiber. Stay away from simple sugars when you get your carbs though. That means candy, fruit, etc. Only eat that stuff b4 an aerobic workout. For protein I eat mostly dried beans. Occasionally i will eat eggs as well, but most meats aren't that good for you. Stay away from red meat; if you must eat, some chicken and fish. Fat usually comes with everything else you eat so you shouldn't need to worry about that. Don't eat too much dairy either. It is not that high on protein, and has a decently high fat content. If you eat dairy, go for skim milk products. that's my .02 cents.

 

[Alex]

no read meat??? :Q :Q

thx for the input tho!

 

[Geekbabe]

I cut down on sugar and fats, increase my exercise routine

 

[SludgeFactory]

Eat less. Rough rule of thumb: 10-12 x bodyweight(lbs) = daily number of calories to lose weight

Eat 1 gram protein/lb bodyweight if you're planning to lift weights, which I highly recommend. Protein from lean sources - chicken, fish, lean beef, cottage cheese, eggs, etc

Eat fats. 20-30% of daily calories. Unsaturated sources like fish oil, nuts, flax oil, olive oil, etc.

Eat carbs to fulfill the rest of your calories. Brown rice, whole grains, vegetables, etc. Stay away from highly processed foods and sugars.

Drink LOTS of water.

It's tough to do all this at once if you're not in the habit of eating "clean", you probably want to start slow. Maybe concentrate this week on eliminating soda or candy or whatever, and work from there. Good luck, your plan of reducing now and packing on muscle later is the way to go.

 

[Alex]

<< Eat less. Rough rule of thumb: 10-12 x bodyweight(lbs) = daily number of calories to lose weight

Eat 1 gram protein/lb bodyweight if you're planning to lift weights, which I highly recommend. Protein from lean sources - chicken, fish, lean beef, cottage cheese, eggs, etc

Eat fats. 20-30% of daily calories. Unsaturated sources like fish oil, nuts, flax oil, olive oil, etc.

Eat carbs to fulfill the rest of your calories. Brown rice, whole grains, vegetables, etc. Stay away from highly processed foods and sugars.

Drink LOTS of water.

It's tough to do all this at once if you're not in the habit of eating "clean", you probably want to start slow. Maybe concentrate this week on eliminating soda or candy or whatever, and work from there. Good luck, your plan of reducing now and packing on muscle later is the way to go. >>



eliminating soda???!!!! noooooooo im addicted to coke (the drink ) ... candy ive done without since i was 15 but soda???
ok ill have to figure out what my weight in lbs is... its kg x 2.6 right? 76x2.6 = 197.6 jeezus thats gotta be wrong...
anyways so are cereals a good breakfast? then like just carbs for lunch and protein for dinner?

what about red meat? does it strictly have to be eliminated?

btw thx alot dude !

 

[freebee]

Regardless of all the talk about dieting, it really does come down to calories. Either you burn it off, or quit eating so much. Lets just do some simple logic. If you eat 2500 Calories, but burn 3000 Calories, you will lose weight over time. If you didn't....then your skin would somehow be creating energy from sunlight.

Exercise gives you other benefits related to health, but its not necessarily the main component of weight loss.

 

[Koing]

how in the world did you manage to lose shape if you were pretty buff before?

How old are you then? I'm guessing about 18 so how did you manage to get out of shape so soon?

I'm 18 and Weight Lift hard and in good shape. You must have been 'really slack' if you manage to get a layer of fat over your body man in that short time frame.

So I'm just wondering how long it took to get the layer of fat from when you did work out to stopping and to now.

If you want to cut up and tone you've really got one choice. And that choice is to eat less. Just cut back on all foods. Stay away from sodas, beer and sweets. If you cut back and exercise you will cut up. BTW most people bulk up first then tone to the shape they want. If you tone and then bulk up you will lose the tone but get bigger.

Eat more proteins when bulking up and complex carbohydrates and drink lots of water. Simple carbohydrates provide only quick energy then has by products which aren't good for working out with. Can't remember the name of the by products right now.

 

[oLLie]

<< ps - in case its relevant: my objectives are to develop tone first then bulk up. >>


I didn't even know that it worked like that.
I always assumed bulk up first, then get toned. But what do I know, I'm a pencil.

 

[Alex]

<< how in the world did you manage to lose shape if you were pretty buff before?

How old are you then? I'm guessing about 18 so how did you manage to get out of shape so soon?

I'm 18 and Weight Lift hard and in good shape. You must have been 'really slack' if you manage to get a layer of fat over your body man in that short time frame.

So I'm just wondering how long it took to get the layer of fat from when you did work out to stopping and to now.

If you want to cut up and tone you've really got one choice. And that choice is to eat less. Just cut back on all foods. Stay away from sodas, beer and sweets. If you cut back and exercise you will cut up. BTW most people bulk up first then tone to the shape they want. If you tone and then bulk up you will lose the tone but get bigger.

Eat more proteins when bulking up and complex carbohydrates and drink lots of water. Simple carbohydrates provide only quick energy then has by products which aren't good for working out with. Can't remember the name of the by products right now. >>



I am exactly 18... when i was 16-17 i was like real good tone but no bulk then i started training hard and got pretty buff. over the past 6 months-year ive bulked up quite a bit but quit doing any aerobic exercise (other than playing bball) and quit situps etc and before i knew it ppl were jsut saying "jeez youve gotten fat n stuff like that" i mean im not even near fat ... the sixpack is there, just under about an inch of fat...
im determined tho...

cut beer?.... first soda now beer??? well im gonna be on a 3 month vacation so i can change habits and all but beign on vacation = partying = beer... ill try and stick to vodka cuz it doesnt make u fatter and theres so much u can drink compared to insane beer ammounts... soda... well.... if i move to 'light' will that help?

 

[Koing]

WOW 6 months and you lose shape? man thats dodgy.....

well CUT beer as each pint of beer has aboaut 250 calories. NOT good. And soda CUT them out as well. If you cut out all beer and sodas you will SAVE 100's of calories and cut up anyway. I don't drink sodas and don't drink beer often if at all. I drink shots instead when I go out.

You got to be strict if you want shape mate........

Mate and get back to doing the sit ups and work out.

I'd be pissed if I lost shape in 6 months. I alway see myself training no matter what. Maybe not as intense or as hard but I will be training. Get back to doing the cardio. That will help.

I suggest you bulk up 'then' tone. As before you will encounter the same problem. You will be toned but you lack the size and bulk.

How tall are you and how much do you weigh? I'm 5"10 and 77.25kg

 

[Alex]

<< WOW 6 months and you lose shape? man thats dodgy.....

well CUT beer as each pint of beer has aboaut 250 calories. NOT good. And soda CUT them out as well. If you cut out all beer and sodas you will SAVE 100's of calories and cut up anyway. I don't drink sodas and don't drink beer often if at all. I drink shots instead when I go out.

You got to be strict if you want shape mate........

Mate and get back to doing the sit ups and work out.

I'd be pissed if I lost shape in 6 months. I alway see myself training no matter what. Maybe not as intense or as hard but I will be training. Get back to doing the cardio. That will help.

I suggest you bulk up 'then' tone. As before you will encounter the same problem. You will be toned but you lack the size and bulk.

How tall are you and how much do you weigh? I'm 5"10 and 77.25kg >>



I stopped growing... that helps explain the 6 month thing... cuz i used to eat like a pig (quantity wise... but actually my manners do suck too...) well and when i stopped growing i started noticing the extra food...

shots seems the way to go... its always nice to hold a mug tho

ill start situps and pressups again tonight (u inspired me! ) ill only be able to train seriously after may 22nd tho (day of my last IB exam). i was thinking of a get up, jog, train calfs (plyometric shoes for bball jumping...), shoot some hoops, work out heavily and then swim in the afternoon. all in all its a 4-5 hour routine. maybe the swimming is just overkill tho, i like the big shoulders tho...
i used to jog every morning but i busted my ankle ligament playing bball and i still dont feel confident to start running seriously again

so this will be mainly a bulking exercise then...

im 5'11" and a half... like 1m79, weigh 76kg

dude like im not sure if i asked u this but here goes:

whats a good breakfast then for this kinda training? cereals? should i eat a lot or a little? and before or after a morning jog?

thx for all the help dude!