What should I do about my nutrition?

By all means mate, I have "cheat" days as well.

 

I'm just ****ing with you, friend. But that's pretty much what my diets been the past two weeks. Except for the few days I was at my mom's, where I got normal food.

 

I know dude :smoke

I've been working in construction for the past month or so. People in construction have **** eating habits and I burn so many calories that I take whatever I can. I've been loading up on chocolate milk besides my regular health freak diet just to stay on my feet. First there's the 8 mile cycle to work. Followed by a full day of heavy manual labor. Then I either bike home again and do road work / shadowboxing or I go to the gym to box and then head home. My hands are cramped up and my fingers are swollen, it's basically wrecking me.

Today I ate about 1 liter of smoothie, 1 liter of milk, 12 whole wheat sandwiches with cheese and chicken, two hands full of raisins, one handful of almonds, about three servings of vegetable soup with meat balls, a few potatoes, two bananas and some cottage cheese and yogurt with apple and cinnamon. And loads of tea. And some chocolate milk. So far, but it's almost bed time

 

There is a term called "empty calories"

basically it means anytime you are taking in calories that arent giving you any nutritional benefit. If you were in the desert starving they would give you energy and keep you alive but otherwise for trying to stay healthy they are garbage.

All the white breads, pastas, chips ect. all that stuff is garbage. It provides you calories but thats it. Instead you should be eating fruits/vegetables/meats that have minerals vitamins and proteins in there.

You could be taking in the same amount of calories but much more nutrients.

 

They have lean ground beef available. Its probably not what most people get if theyre not looking for it but its there. I only buy the 93-7. There is also ground just about anything.. ground pork, turkey ect. Ive read that the fats in pork are not as bad because there is less saturated fats compared to beef. Both the porks and turkeys are about as good as 90 or 93 beef in terms of fat. The ground turkey breast can be very lean like 97 or 98% lean.

So you can still have your burgers you just got to get the good stuff and not that 70-30 artery clogging stuff.

Another thing to consider is your energy levels. If you eat simple carbs, it will cause blood sugar spikes and you will get tired sooner and wont feel full for long.

Compare eating pop tarts for breakfast with eating eggs or oatmeal and you will notice how you are full longer and have better energy and no sugar crashes.

 

Holy ****. What do you weigh? and what do you estimate the calories from a day such as that?

Thx

 

About 145, no idea how many kcal. I even forgot a few things, I ate two eggs for breakfast for example.

 

A tuna can a day is a valuable thing. It's great protein, fills you up right and helps build mass along with training. Personally, I've been digging into one in the mornings for several years now.

 

well RDJ for as sarcastic as you are...you would think that you might be able to tell the kid the correct information...listen dude...fruits are monosaccharides...simples sugars...that right there is NOT where MOST of your carbs should come from...yes you need fruits and veggies for a well balanced diet...but please dont load yourself to death with fruits..this is ur first problem...not only is your diet a disaster, but you need to eat 5-7 meals a day in moderate proportion to maintain a good healthy weight...no i did not say shove the **** out of your face...eat in moderation...not only will this keep your muscles fueled but it will also keep your metabolism going... eating lean meat is correct...fish (not deepfried please) lean ground beef 95/5, chicken, eggs, digesting a COMPLEX carbohydrate with these lean meats will ultimately digest protein better such as baked potatoes (no not with a **** ton of sour cream and butter) use "i cant believe its not butter spray" pasta wout starch, yams, brown rice, steamed rice etc...in the long run this will not only get your muscles fibers to repair better but it will also give your muscles better ATP function in order to work that fast twitch muscle fiber when fighting...complex carbohydrates are perfect in moderation for giving your muscles and body the needed energy to sustain while training or fighting...so check it out...eat 5-7 times a day with lean meats fish or eggs...watch your oils,salts,sodium, and saturated fat. balance that meal with a complex carbohydrate and a veggie...now eating more times a day will not put weight on u if done correctly...DONT eat in huge portions...smaller more frequent...yes it is a science...play around with it...if you start losing weight or gaining weight adjust accordingly...and take a multivitamin..i dont care how strict ur diet is u cant get all the needed nutrients in your daily diet by just eating..and hell yeah have a damn cheat day...we cant all eat perfect!...oh and another thing...RDJ he posted the thread to ask advice...yeah u gave him some...but dont bash the kid...thats why he posted it to get information...not for u tell him how he should feel like ****...be easy on the dude...were all here for one reason and thats to learn off one another...good luck with the diet brother

 

Complex carbs break down to the same simple sugars when digested. What matters is how much vitamins, minerals and fiber you get per calorie, in other words nutritional value. Whether those carbs were simple or complex is not very important at all. A "complex" carb like starch for instance provides no nutritional value at all, you'd be much better off with the simple sugars from an apple.

And I also said, quite literally:

"Most of carbs you eat should come from fruits, vegetables or at worst whole grains."

Fruits AND vegetables. Both complex and simple carbs. If not from fruits and veggies, where SHOULD he get most of his carbs from? ****ing pasta? :huh

 

are you kidding me? theres no differance between complex carbohydrate and simple? here let me put it this way then...since i dont feel like typing...http://www.weightlossforall.com/complex-carbs.htm <--read that...i didnt just make the **** up...i used to bodybuild and know a great deal about nutrition...some of ur veggies do play a significant role...but dude the way ur body digests and stores monosaccharides and di and polysaccharides is a lot diff...

 

Simple carbs is not the same as processed foods. I agree that processed foods are bad. The article you posted actually confirms what I said, that it's about nutrients. The mistake it makes is that it states nutrients are mostly found alongside complex carbs. They are abundant in all unprocessed foods, both those with complex as those with simple carbs. Glycemic index is irrelevant unless you're obese and about to become diabetic.

 

well put :thumbsup

 

I have switched my diet from eating processed **** to all natural. I eat only non processed beef, chicken and fish. No sausage none of that **** anymore, only once in a while. Also, anything pre-packaged i dont eat anymore, unless there is absolutely no choice.
I used to eat like you and excercise alot and keep wondering why I was only gaining weight and felt like **** every time I worked out.

Now I eat alot of rice with lean meat, trying to split up my meals into several small ones throughout the day like TJ suggests. Important is to keep your breakfast complex, while keeping dinners small and healthy, you dont want to eat alot of **** before you go to bed.