critique my nutrition

derek · 09-03-2012, 12:09 AM

im starting to workout and would like a suggestion on a 7 day meal plan that someone is using and works. i can eat stuff that doesnt taste good since the key is getting ripped. i hate oatmeal, but eat it anyway....so if someone suggests a 7 day meal plan, let me know. thanks.

hip hop bunny hop · 09-04-2012, 04:12 PM

Eh? Just focus on meeting your nutrient needs. Figure out how much protein you need, fiber, etc. without going over your allotted calories. Eating the same thing every week is just a recipe for burnout...

derek · 09-07-2012, 02:29 PM

That's ok. I can at least get an idea of what a good 7 day plan is and modify it later. I just need a 7 day plan right now. Anyone?

Rjinn · 09-07-2012, 03:02 PM

Quote:

Originally Posted by derek

im starting to workout and would like a suggestion on a 7 day meal plan that someone is using and works. i can eat stuff that doesnt taste good since the key is getting ripped. i hate oatmeal, but eat it anyway....so if someone suggests a 7 day meal plan, let me know. thanks.

Diets don't work. Just eat healthy. Fruit, veggies, raw nuts, juice, grain bread, red meat or lentils for iron, avocado, soy products, non-junk breakfast cereals etc. Don't over eat or under eat. Eating regularly throughout the day is important, it keeps your metabolism working into a habit. Allocating one day of the week eating whatever you please is ok. Don't limit yourself too much, its unhealthy, and when you start eating more the body just holds onto the fat preventing later starvation.

gunnels · 09-07-2012, 07:48 PM

I picked a terrible time to try and get healthy. College meal plans and schedules don't really allow for regular meal hours or reliable knowledge of nutrient intake. I've been averaging two meals (occurring at unpredictable times) a day with a snack like a glass of milk or something. I try to get as much protein as I can through what resources are provided. Carb intake mainly comes from this wholegrain wheaty cereal stuff I eat in the morning. Fats basically come exclusively from avocado and nuts. I'm predicting my daily caloric intake to be around 1500. I know it's not THE healthiest thing in the world, but considering the situation its about the best I can do. Any suggestions?

Freebase Dali · 09-07-2012, 08:47 PM

Quote:

Originally Posted by gunnels

I picked a terrible time to try and get healthy. College meal plans and schedules don't really allow for regular meal hours or reliable knowledge of nutrient intake. I've been averaging two meals (occurring at unpredictable times) a day with a snack like a glass of milk or something. I try to get as much protein as I can through what resources are provided. Carb intake mainly comes from this wholegrain wheaty cereal stuff I eat in the morning. Fats basically come exclusively from avocado and nuts. I'm predicting my daily caloric intake to be around 1500. I know it's not THE healthiest thing in the world, but considering the situation its about the best I can do. Any suggestions?

What are you aiming for? Weight loss, health, or both?

gunnels · 09-07-2012, 08:50 PM

Weight loss is the reason I'm doing it, but if I'm doing it I want to do it as healthily as possible.
I don't really care about strength building. I only do weights to burn extra calories, really.

Freebase Dali · 09-07-2012, 09:10 PM

Diets do work. It's just about the kind of diet you choose.
Me, I went from 182 to 166 in 3 months simply by doing this weird new "not drinking beer every day" diet and cutting out sodas. But I think that sorta thing should be obvious.
Dieting just means manipulating the way you consume. Whether it's portioning, calorie tracking, changing habits, or whatever, that is a diet as long as you are doing something different for a specific goal.
I think that people probably need to focus more on eating and living normally, and not the normal that our cultures are making us believe is normal, be it through convenient food availability or image enforcement.

I definitely agree that eating regularly is good if you want to maintain a constant metabolism and not put your body into starvation mode, but it's not out of the realm of nature for your body to actually need to use reserves for its fuel. It's the purpose of fat storage, and very much a natural thing for a human being, among many other animals. If a person wishes to lose weight, however, they will need to purposely intake fewer calories than they burn, pure and simple, so that fat storage can be utilized instead of new caloric energy.

Back in the days where we had to scavenge and hunt for our food, surplus caloric material was a matter of survival. These days, not so much, obviously. And in the kind of world we live in where food is as abundant as it is, it's hard not to be the envy of every caveman that ever lived. But at the same time, it's not natural for us to have as much as we have. Our systems were evolved from such that expects us to not always have everything we desire.
When we pour surplus into our bodies, the body just says "hey, I'll be able to use this later!". And of course, there's never any "later" now days.

So, I think that the best course of action would be to not fear hunger. Let it tell you when you should eat, and eat when it tells you. Sate it with natural food, but not mounds of it every time. Think of the hunger response not as a sign that you are deprived, but that your body is functioning as it should be, and sate the response as necessary.

And, above all, exercise like a hunter-gatherer.

Freebase Dali · 09-07-2012, 09:17 PM

Quote:

Originally Posted by gunnels

Weight loss is the reason I'm doing it, but if I'm doing it I want to do it as healthily as possible.
I don't really care about strength building. I only do weights to burn extra calories, really.

I think the most powerful thing you can have for this scenario is, and I'm not ****ting you, a calorie counting app on your phone, or a website where you can do calorie counting.

Most people don't realize how much they're actually consuming. If you want to lose weight, you need to consume less calories than you burn, whether it's BMR only or BMR plus exercise.
The problem most people have is assuming that they're eating less calories than they're actually eating. Which is why calorie counting is a thing.
It's easier on smartphones, as there are apps that let you scan barcodes of whatever you eat and automatically add the nutritional properties to your diary. Websites do have searches for stuff, though, if you don't have a smartphone. I'd recommend MyFitnessPal. Practically anything you eat, even down to a random ass sub at Subway, will have caloric and nutritional info that you can add to your diary. It lets you set a weight loss goal, and how many calories you need to consume daily to get there, depending on the rate of loss you want.
Without it, you either have to do it with a pen and paper, or just guesstimate, and usually those two options don't yield results.

Also, sweet drinks have to stop. They actually have to halt to 0 percent of your diet.
If you need to ask why, then something is up.

gunnels · 09-07-2012, 09:32 PM

Just filled out the MyFitnessPal registration thing. This certainly makes me feel a bit more confident, considering it's suggesting I burn 1390 cals/week and eat 1900 cals/day when I already burn at minimum 2200 cals/week.
For some reason, it's suggesting I eat 270 grams of carbs and 66 grams of fat a day though.

Anyway, thanks for all the advice. Must appreciated.

09-04-2012, 04:12 PM	#22 (permalink)
hip hop bunny hop Music Addict Join Date: Oct 2009 Posts: 1,381	Eh? Just focus on meeting your nutrient needs. Figure out how much protein you need, fiber, etc. without going over your allotted calories. Eating the same thing every week is just a recipe for burnout... __________________ Have mercy on the poor.

09-03-2012, 12:09 AM	#21 (permalink)
derek Music Addict Join Date: Jul 2010 Posts: 778	im starting to workout and would like a suggestion on a 7 day meal plan that someone is using and works. i can eat stuff that doesnt taste good since the key is getting ripped. i hate oatmeal, but eat it anyway....so if someone suggests a 7 day meal plan, let me know. thanks.

09-07-2012, 02:29 PM	#23 (permalink)
derek Music Addict Join Date: Jul 2010 Posts: 778	That's ok. I can at least get an idea of what a good 7 day plan is and modify it later. I just need a 7 day plan right now. Anyone?

09-07-2012, 09:10 PM	#28 (permalink)
Freebase Dali Partying on the inside Join Date: Mar 2009 Posts: 5,584	Diets do work. It's just about the kind of diet you choose. Me, I went from 182 to 166 in 3 months simply by doing this weird new "not drinking beer every day" diet and cutting out sodas. But I think that sorta thing should be obvious. Dieting just means manipulating the way you consume. Whether it's portioning, calorie tracking, changing habits, or whatever, that is a diet as long as you are doing something different for a specific goal. I think that people probably need to focus more on eating and living normally, and not the normal that our cultures are making us believe is normal, be it through convenient food availability or image enforcement. I definitely agree that eating regularly is good if you want to maintain a constant metabolism and not put your body into starvation mode, but it's not out of the realm of nature for your body to actually need to use reserves for its fuel. It's the purpose of fat storage, and very much a natural thing for a human being, among many other animals. If a person wishes to lose weight, however, they will need to purposely intake fewer calories than they burn, pure and simple, so that fat storage can be utilized instead of new caloric energy. Back in the days where we had to scavenge and hunt for our food, surplus caloric material was a matter of survival. These days, not so much, obviously. And in the kind of world we live in where food is as abundant as it is, it's hard not to be the envy of every caveman that ever lived. But at the same time, it's not natural for us to have as much as we have. Our systems were evolved from such that expects us to not always have everything we desire. When we pour surplus into our bodies, the body just says "hey, I'll be able to use this later!". And of course, there's never any "later" now days. So, I think that the best course of action would be to not fear hunger. Let it tell you when you should eat, and eat when it tells you. Sate it with natural food, but not mounds of it every time. Think of the hunger response not as a sign that you are deprived, but that your body is functioning as it should be, and sate the response as necessary. And, above all, exercise like a hunter-gatherer.