A few random questions. Also need some suggestions. (food related)

[Gordz24]

Ok as some of you know and have already pointed me in a better direction, I need more information. It's saturday and i'm trying to get everything all sorted out for this coming weeks meal plans.

5'8''
208 lbs.

I have a gym membership now and plan on running and lifting 4 times a week. I wont have a set time for the excerisize since i have class different times on different days. I have had great success previously on low carb and actually ive lost 30 lbs on slimfast as well. I go up and down pretty easily.

I have really been learning alot in school as far as anatomy and physiology go as far as the human body becuase im the the process of becoming a registered nurse.

I have a goal set at 165 lbs.

A midterm goal of 185lbs.

And now for some questions.

1. Best time of the day to consume the majority of the allowed carbs?
2. How many carbs are recommended for a weight loss reginemt at my weight? (I was thinking 50g and below)
3. Meat choices.. Besides chicken and tuna lol. (ie. Is keilbasa, brats, steaks, burgers) all ok?
4. Do i need to worry about fat intake. (I will stay away as best as possible from anything hydrogenated and try to stay away from saturated). But aren't lipids the next alternate body fuel source after glucose is used up? If i keep the carbs lower, then after the glucose would be burned, then fat. But im worried if my fat intake is too low, will it switch over to muscle loss?
5. Multivitamin, necessary?
6. I love things like Giardeniera (peppers, carrots, celery, cauliflower etc. in a vinegar marinade) mixed with some cheese and meat.
7. Cheese consumption. I love it..
8. I have these light flatout wraps that have 16g carbs but like 9 fiber. Can i eat??
9. Hot peppers in olive oil. My mom made like 90 jars. she likes canning, can i eat them? Not just like a few but i like alot on stuff. spoonfulls in eggs stc.
10. Pickles. nothing fancy or sweet. regular pickles. when i get a late night craving i eat a pickle. not much in them i dont think. is that ok?
11. Milk. Need it in oatmeal and coffee? Limit?


LOL ok i'll stop asking questions. I have alot of the basic stuff down about the "regular (or common) diet foods that are high in protein etc, but some of this other stuff i need help on. Thanks.

 

[needtogetaas]

well for one bro this here will help you a lot on knowing were you are getting all your cals from....
http://fitday.com/WebFit/Index.html

 

[Gordz24]

I tried the fitday before and never stuck to it. I just don't have time to keep finding and plugging in shit all day. Somedays i dont even have time to eat right.

 

[T-Cake]

Ok as some of you know and have already pointed me in a better direction, I need more information. It's saturday and i'm trying to get everything all sorted out for this coming weeks meal plans.

5'8''
208 lbs.

I have a gym membership now and plan on running and lifting 4 times a week. I wont have a set time for the excerisize since i have class different times on different days. I have had great success previously on low carb and actually ive lost 30 lbs on slimfast as well. I go up and down pretty easily.

I have really been learning alot in school as far as anatomy and physiology go as far as the human body becuase im the the process of becoming a registered nurse.

I have a goal set at 165 lbs.

A midterm goal of 185lbs.

And now for some questions.

And here are some REAL answers for you:
1. Best time of the day to consume the majority of the allowed carbs?
Lunchtime through dinnertime.
Excess insulin in your body (brought into your system when you eat carbohydrates of any sort), when it doesn't go used by your body, can and will only be stored as one thing: FAT. The name of the game is to minimize the number of hours in your day where released insulin is present. If you wait til lunch to consume carbs, that means ALLLLL morning you don't have that insulin excess to worry about. Eat carbs lunch, snacks, dinner... then stop. At night, your body will use up the insulin and you won't have that excess there turning into fat as you sleep. Breakfast and evening snacks should be PROTEIN and GOOD FATS. Nothing else. Only day to break that rule: Cheat day. One day a week; you pick it. If you screw up during the week... no cheat day til you make it 6 days again.
2. How many carbs are recommended for a weight loss reginemt at my weight? (I was thinking 50g and below)
Following the advice in #1, including those foods, you end of day total should be 40% protein, 30% fat, 30% carbs. If you count grams you'll make yourself crazy. Since you are admittedly too lazy for Fitday ... which I'll say doesn't help, but I'll work around it -- the next trick is the PLATE trick. HALF your plate should be protein, 1/4 of your plate carbs, 1/4 of your plate good fats or combo food. It's harder to work this when you go out to eat a lot like me or have to deal with food in the house prepared by others... so that's why I say suck it up, and make an attempt at Fitday again. Once you get your common foods in ONCE, it's a breeze forever.
3. Meat choices.. Besides chicken and tuna lol. (ie. Is keilbasa, brats, steaks, burgers) all ok?
Protein sources should be turkey, seafood, chicken, lean red meat of any sort. The one big no-no that people don't speak of is PORK. Pork is WHITE MEAT but it's still FAT -- and it's the type of fat your body doesn't recognize. It will stay in your system and never digets properly... ever. If you want straight fat, eat pork. Otherwise... get rid of it. It's good to include a red meat in your diet, also, at least once a week to maintain the digestive enzymes needed so you don't become sick when you eat it.
4. Do i need to worry about fat intake. (I will stay away as best as possible from anything hydrogenated and try to stay away from saturated). But aren't lipids the next alternate body fuel source after glucose is used up? If i keep the carbs lower, then after the glucose would be burned, then fat. But im worried if my fat intake is too low, will it switch over to muscle loss?Fats should GOOD fats, also called monounsaturated fats. Good sources of this are all-natural peanut butter, extra virgin olive oil, avocadoes, and nuts (unsalted if possible). These fats help to lubricate your blood vessels and ARE a necessity for a healthy body's hair, nails and digestive system. Trans fats are soooo on the outs, and as you mentioned, anything made with hydrogenated oils is right up there in the category with trans fats.
5. Multivitamin, necessary? Yes.
6. I love things like Giardeniera (peppers, carrots, celery, cauliflower etc. in a vinegar marinade) mixed with some cheese and meat. These things are good meals but watch out for who is making it, especially if you buy it prepackaged. There is not only a ton of SALT/sodium, but SUGAR and added carbohydrates in that marinade. Better idea: Sautee up your own veggies in low sodium teriyaki sauce... or olive oil/lemon juice/garlic... or hoisin sauce (Asian foods aisle). Add a protein and a starch of your choice (I love cous cous, brown rice, and brown pasta) and voila. This freezes AWESOME too so I make a ton on Sundays and have enough for all week. It's WORTH THE WORK and wayyyy cheaper. And what comes free with it is 1) peace of mind and 2) better results in your body
7. Cheese consumption. I love it..Go lowfat. Full fat is bad fat type... fat free tastes awful and has added carbs/sugar in it. Lowfat is the happy medium. Moderation is key. Cheese is a great nighttime snack by the way (see #1)
8. I have these light flatout wraps that have 16g carbs but like 9 fiber. Can i eat??YES! I LOVE Flatout Light wraps! They are LOW LOW in carbs (one serving of bread normally packs nearly 40g of carbs for 2 slices) and HIGH not only in fiber but check out the protein in that sucker! 9 grams of protein in BREAD FOOD?! WOW. Good choice, any flavor as long as it's their LIGHT version. Spread them with guacamole/avocados or an italian oil-based dressing instead of mayo and take sandwiches to school.
9. Hot peppers in olive oil. My mom made like 90 jars. she likes canning, can i eat them? Not just like a few but i like alot on stuff. spoonfulls in eggs stc.Peppers are fine but it's carbs (all produce is carbs), so don't eat these at night. They (with the oil) would be a good choice as a snack... but overconsumption means you're probably eating TOO MUCH of that "healthy" oil, and yes, there is such a thing as "Too much of a good thing." Moderation -- eat 5, then stop. Again, Fitday will have more of a breakdown on this food if you search for it.
10. Pickles. nothing fancy or sweet. regular pickles. when i get a late night craving i eat a pickle. not much in them i dont think. is that ok?Pickles are carbs; great for day snacking but not night snacking. If you're craving a salty snack at NIGHT, switch to nuts or natural, crunchy peanut butter (check the label! "Peanuts" ONLY!!! Salt is ok in the ingredients too)
11. Milk. Need it in oatmeal and coffee? Limit?
Milk has carbs. I'd get it out of my oatmeal b/c you're probably using enough for the carbs to trigger an insulin response in the morning. Focus on splenda and splenda's brown sugar blend too instead if you must have the oatmeal. As for the milk in the coffe though -- you're talkin' a shot of milk or less, so it's so few carbs that it won't register with your body. No worries on that one.

I'll bill you later.

 

[advanced-stealth]

Excellent advice above...

 

[T-Cake]

Excellent advice above...

Thank you!

I'm a bona fide pro, I swear! Got the stats to prove it! If you want it bad enough, ANYTHING and EVERYTHING is possible. But you gotta make yourself a fighter, it doesn't just happen with a pill or a gym membership (though, that'd be nice!)

 

[Gordz24]

I'll just make the check out to T-Cake. LOL

I know all about the 40/30/30 ratio but is that just a maintenance ratio? I was under the impression that U want atelast a gram of protein per body pound. So that would put my carbohydrates up to like 180g if i followed that ratio right?

 

[T-Cake]

I'll just make the check out to T-Cake. LOL Sweeeeettt

I know all about the 40/30/30 ratio but is that just a maintenance ratio? I was under the impression that U want atelast a gram of protein per body pound. So that would put my carbohydrates up to like 180g if i followed that ratio right?

Well I'll just say that for general health and cutting, 40/30/30 is the best place to start. For a lot of people, when they take a close look at what they're eating (*cough*Fitday*cough*) they see that they are nearing 20% protein a day, not NEARLY close to 40.

If you feel you're not in this percentage of people (i.e. you've got a grip on protein sources), then it's time to up the anty to 50% protein a day. To cut, period, calories in should be 10 x your body weight per day, so a 200 lb guy should consume 2,000 calories a day to LOSE weight, not just maintain.

So, eat 2,000 a day (do this same math for your gf, by the way, if she's interested) and make sure 1,000 of those cals come from protein. I go out to eat a lot and it's more realistic in my life to know, for long term especially, that not everything I eat will carry a label next to it where I can look at grams of food. Most restaurants WILL provide calories, though and the rest will need to be strategic guesswork.

But yes, 10 x body weight in lbs = # cals per day to be eaten to LOSE body fat, not maintain. To maintain, add about 500 calories per day to that.

 

[Gordz24]

Basically here is what i have been dieting on..

4 eggs and 1 piece of whole grain toast with butter for breakfast..

A salad for lunch (balsamic and oil)

two burgers for dinner with mayo, hot peppers and cheese, (no bun) for dinner.


Some other things i eat also, 3-4 pickles, 2 tbsps ANPB, 1 bowl of oatmeal with splenda, a few hunks of cheese

 

[T-Cake]

Basically here is what i have been dieting on..

4 eggs and 1 piece of whole grain toast with butter for breakfast..

A salad for lunch (balsamic and oil)

two burgers for dinner with mayo, hot peppers and cheese, (no bun) for dinner.


Some other things i eat also, 3-4 pickles, 2 tbsps ANPB, 1 bowl of oatmeal with splenda, a few hunks of cheese

I followed WeightWatchers for years (6 to be exact) and have used Fitday for the last year. I am the queen of calorie counting, and just by glancing at that meal -- holy you are NOT eating enough for a guy your stature! Eek!

I'm tellin' ya' man... bite the bullet and Fitday something. Even if it's just ONE day a week and you have to wait til Saturday to do the logging... you owe it to yourself!!! Really, it all comes down to how bad to you want it? (And if I were staring you in the face right now asking you that, believe me you'd get annoyed seeing some little blonde chick antagonizing you like this! )

Suck it up, homey