BG Nutrition HELP!

[Atreides]

I usually get fancy and buy perdue chicken breasts (on sale if possible, but normally not) which are a little expensive, then store each one in its own little ziploc in a bag in the freezer. On the morning I use them, I take a bag out of the freezer, toss in some marinade, and by the time dinner rolls around it's marinated and defrosted and ready to go.

I usually buy whatever marinade looks good and doesn't have too much sugar, jamaican jerk seasoning, thai peanut sauce, right now I'm obsessed with patak's tandoori paste, and grill it after marinating on the foreman (my building doesn't allow propane/charcoal grills). Some of the marinades out there are really high in sodium so I try to alternate so I don't retain too much water lol.

Whole foods has their own brand of like 15 different kinds of marinades in the meat dept (not too expensive either), Trader Joes has some good choices too.

[richardd]

im really simple with it, i dont mind the red wine vinegar/low sodium marinades, lol. but i can eat chicken with no seasoning. i always dice it up and mix it with whatever else i eat. i been really lazy about it, but i been doing this for the last couple months:
http://eatthis.menshealth.com/conten...-eat-every-day

never have i been more energetic to go out and do things since i started doing this. now im only eating about 4/8 of what i should daily, but still. with the white carbs out, i feel like im on speed 24/7

[Moss]

Thank you for the detailed response, that's exactly what I needed. As you know getting into a good routine is just as hard as planning what you eat.

[richardd]

Thank you for the detailed response, that's exactly what I needed. As you know getting into a good routine is just as hard as planning what you eat.

good luck man, post some pics of before/after!

[Moss]

I'm actually just trying to add muscle mass and eat healthy in general, as I have never had any problems keeping my weight down. My main problems are that I don't like having to go to the grocery store more than once a week and I'm pretty picky. Thanks for that link, gives me some ideas.

[richardd]

well either way, dont give up.

and that link is cool, there were some things i didnt know about those foods lol. especially the walnuts. richer than omega 3 than salmon? crazy lol, but ima just do what atr' said earlier and start taking those multivitams/fish oil supplements to fill in any blanks i might be missing

[Moss]

well I appreciate the support broski

and yeah, out of that link I only eat spinach regularly so I better step my game up

[Caiyuo]

In case anyone was interested this is my current cutting diet, ~2k calories a day:

Spoiler: show

Breakfast:
1 yolk 3 whites with a little salsa
Shake: 1 cup skim, 1 tbsp peanut butter, 1 scoop chocolate whey

Lunch:
4 oz chicken
1 cup raw vegetables

Post workout snack:
1 scoop whey with 1 cup skim milk
1 tbsp peanut butter with celery
1-2 clementines or 2 prunes

Dinner:
4 oz chicken
1 cup steamed vegetables
4 oz sweet potato

Dessert/snack:
1 apple
1 scoop casein with 1 cup skim milk

Supps:
Multi-v, Fish oil

Total calories is like 2050 or something like that. 3 scoops of protein is a little high but eh, ON's casein/whey has a really nice protein/calorie ratio.

I'd actually been meaning to talk to you about specifically what kind of foods you were eating as I remember you giving a rough idea in a previous fitness thread, so this helps a lot. I'm surprised you don't show off at all in RLpics, but I guess the guys are after you too much as it is. lol

ideally you want a multi-vitamin without Iron (so don't get them at walgreens, you don't want to take centrum and one-a-day) since you'll probably get enough from food and the only way your body can get rid of excess iron is by sloughing it off through dead skin. Personally I take Optimum Nutrition's Opti-men, although GNC's Mega Men isn't a terrible choice if you don't mind paying extra.

I usually buy my supplements from Bodybuilding.com, there are some cheaper sites out there but they're really fast with deliveries and they give you all sorts of free gifts if you spend certain amounts lol.

Richardd if you just want to tone then you need to lose fat, in which case you should take in less calories than you burn but you still want to make sure you're eating enough protein. If you want to get bigger (arms or elsewhere) then you need to make sure you're eating even more protein. In both cases protein supplements can make it a lot easier to make sure you're getting enough. But obviously you shouldn't be replacing food with supplements, hence the name.

(As an example the whey im currently using has 120 cals per serving, 24g protein, 3g carbs, and 1g fat)

Thanks for pretty much every post in this thread. As for shopping, I generally alternate between bodybuilding and allstarhealth.com, the latter usually being cheaper overall because they have a flat $5 shipping rate, but BB's has nice specials and sends me "aw buddy, come on back" emails every once in awhile so they even out at times.

also, somethingsomething gay joke somewhere in that fishy smells post, but this post is gigantic so I'm not doing the footwork.

[Atreides]

I've been on a collard greens kick lately, but I think I can probably make spinach the same way, just with some EVOO and garlic.

Actually my absolute favorite veggie of all time is Brussels Sprouts, which I usually roast... I could probably eat a whole pound of them in 1 sitting lol

[Tharen]

If food tastes bad, it's good for you. If it tastes good, it's bad for you, lol. Hot sauce is a life saver also, I hate tuna so I just smother it in hot sauce. I hot sauce a lot of shit to cover up nastiness or just give it some flavor in general.

[Atreides]

I actually make a pretty decent tuna salad without mayo:

1 pouch (6-7 oz) or 2 cans (3 oz each) solid white albacore
Juice from 1 half lemon
1 tsp of capers
3-4 green olives, chopped
1 stalk celery, chopped

makes 2 servings

Just mix everything together and flake the tuna pretty well, the citrus covers up the fishy taste almost as well as mayo and the tanginess of the capers/olives goes really well with it. You can obviously divide the recipe in half if you just want 1 can/serving.

Oh and don't buy oil-packed, obviously.

edit: oh and if you keep the lemon rind you can rub it on your hands after you eat to get the fishy smell off

[richardd]

i been buying a lot of my veggies frozen or in a can. i hate to not eat it fresh, but its still not bad for you, and packed with vitamins still. I just cant afford my old fresh veggies unless i get lucky and buy some foodstamps from someone lol. but you got some good cheap recipes for the most part, man

one thing i like to make are eggwhite omelets. i load em up with spinach and tomatoes. (2/8 shit you should eat everyday) and it tastes fucking amazing. you dont need cheese or whatever.

[Atreides]

i been buying a lot of my veggies frozen or in a can. i hate to not eat it fresh, but its still not bad for you, and packed with vitamins still. I just cant afford my old fresh veggies unless i get lucky and buy some foodstamps from someone lol. but you got some good cheap recipes for the most part, man

one thing i like to make are eggwhite omelets. i load em up with spinach and tomatoes. (2/8 shit you should eat everyday) and it tastes fucking amazing. you dont need cheese or whatever.

honestly fresh veggies aren't so bad pricewise, especially if you shop around and buy stuff in season or go to farmers markets. They're kinda hard to fuck up, easy to cook, and you can make huge batches that stay good all week.

Today I made about 2 lbs of roasted brussels sprouts with garlic, and a big batch of grilled leeks, both of which came out fantastic and took about 15 mins of prep time for something that'll last 5-7 days. The brussels sprouts were like $1.49/lb, and the leeks were $2.99 for the bunch.

I guess frozen/canned are alright as long as they don't have too much sodium, it's better than eating no veggies at all. The only frozen fruit/veggie I buy are frozen raspberries, since they freeze them at peak ripeness they usually taste a lot better (and are significantly less expensive) than fresh.

Oh and if your produce is going bad too quickly, those Debbie Myers Green Bags really work well for a lot of fruits/vegetables. $10 gets you like 20 reusable bags, which have paid for themselves many times over, and now I only have to buy produce once or twice a week instead of 3-4x.

[DragonCloud64]

I actually make a pretty decent tuna salad without mayo:

1 pouch (6-7 oz) or 2 cans (3 oz each) solid white albacore
Juice from 1 half lemon
1 tsp of capers
3-4 green olives, chopped
1 stalk celery, chopped

makes 2 servings

Just mix everything together and flake the tuna pretty well, the citrus covers up the fishy taste almost as well as mayo and the tanginess of the capers/olives goes really well with it. You can obviously divide the recipe in half if you just want 1 can/serving.

I usually use the fat-free mayo instead of the regular, it pretty much gets the same job done. I also throw in a bit of minced garlic/onion powder/old bay, and it makes the tuna amazing. I need to try capers myself though...

[Atreides]

something about the way fat free mayo tastes really bothers me, I'm sure I could get used to it over time but eh

[Natsuchii]

Well, I guess I'll add in my question. It's been a year now and since I have some extra time open, I wanted to get back into shape somewhat. My little one is 1 now and I need new healthy eating choices/habits for myself and the little one. I've been doing pretty good with him so far but it's hard to keep him with his eating habits when mine are poor. I also need to work off the "momma pouch" some more. Any ideas I could use to fit in through my day that aren't totally time consuming(less than 15-30 mins at a time if possible ><)? I've never been good at the "diet" thing and don't exactly have the cash for a gym membership.

[Meat]

Well, I guess I'll add in my question. It's been a year now and since I have some extra time open, I wanted to get back into shape somewhat. My little one is 1 now and I need new healthy eating choices/habits for myself and the little one. I've been doing pretty good with him so far but it's hard to keep him with his eating habits when mine are poor. I also need to work off the "momma pouch" some more. Any ideas I could use to fit in through my day that aren't totally time consuming(less than 15-30 mins at a time if possible ><)? I've never been good at the "diet" thing and don't exactly have the cash for a gym membership.

aside from quit ffxi? being fit\healthy is a lifestyle not an activity.

[Weiing]

You don't need a gym to get fit/lose weight. Walk around town or something. Do some jump ropes. Sprint!

I love this site, because it's very thought out and logical. http://www.marksdailyapple.com/
It has a lot of tips. Like this: http://www.marksdailyapple.com/prison-workout/

Yes, that place touts stuff that contradicts what a lot of previous posters in this thread have said, but if you look at the success stories, it's hard to deny. Paleo/primal lifestyle is pretty awesome. I get to eat all the eggs--WHOLE EGGS--I want, with as much butter, coconut oil, etc I want. It's delicious! I totally notice the difference from when I stopped eating more primally (more fat&protein, less refined/processed/high GI carbs [e.g. grains, wheat, bread, potatoes]) and when I started again. I can already see my abs again.

And I'm a girl! If you want to lose your fat, Natsuchii, make sure to also be lifting weights! You won't get bulky, like some may be afraid.

PS
Don't be afraid of FAT! and don't be afraid of saturated fat! Fat is essential! I just started eating full fat greek yogurt and it's like an orgasm in my mouth.

[Atreides]

yes, you can pretty much eat whatever you want if you're active enough to operate at a caloric deficit, but to suggest anyone can just eat as many whole eggs and cheeseburgers as they want as a method of losing weight is beyond irresponsible. Moderation is the key to everything, diet or not.

[Weiing]

Cheeseburgers are unhealthy, for sure! Especially with who knows what meat in it plus the crappy buns that come with. However, you're missing a lot of the nutrition if you don't eat the yolk. Plus, saturated fat and cholesterol is essential for your body. But people will eat the way they want, so it's up to them to decide their diet/lifestyle. Yes moderation is key, because you can get sick of eating too many of one thing, I'm sure. I used to buy into conventional wisdom (low fat, cholesterol/saturated fat bad, more whole grains, etc), but now I'm starting to question it...