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[–]wttr 13 points14 points15 points 9 years ago (23 children) | Copy Link
The brain dead easiest way to eat clean is to batch cook chicken breasts, brown rice, and a vegetable and season to taste. There are a lot of things you can do with chicken and you can mix and match vegetables, but eventually it gets old.
Look into slow cooker recipes that are high in protein. There is a subreddit dedicated to it.
[–]NotTheRealZuck 7 points8 points9 points 9 years ago* (0 children) | Copy Link
Listen to this guy.
One thing to add that wttr touched upon, the more prep you do all at once, the more likely you are to stick to eating right. It's a lot easier to make good choices when they are quick to make.
Edit: Forgot to add: STEAMFRESH VEGETABLES. They come in a bag frozen that you can microwave. I buy a broccoli/cauliflower blend and brussel sprouts. Generally I stay away from things cooked in plastic, but these are fucking mint for when you're in a rush.
[–][deleted] 5 points6 points7 points 9 years ago (13 children) | Copy Link
The key phrase here is "batch cook." No matter what you make, batch cook it.
[–]jjshinobi 1 point2 points3 points 9 years ago (6 children) | Copy Link
One thing missing in the sidebar would be a batch food for fitness guide.
[–][deleted] 5 points6 points7 points 9 years ago (5 children) | Copy Link
It's really not brain surgery. Just don't eat processed food; eat real food; eat protein (meats, milk, eggs) healthy carbohydrates to metabolize the protein and give you energy (vegetables, fruits, whole grains such as oats), and fat (found in meats, cheese, olive oil) to sate your appetite and for your brain. Also, portion control; don't pig out. Exercise. Lift weights, and then eat the meal afterwards. For some reason, this helps with weight loss. Some people call it "bro-science" but it has worked for me. Stay away from caffeine, alcohol, and excessive supplementation. I take a multivitamin, vitamin D, and glucosamine chondroitin.
[–]enclosed10 5 points6 points7 points 9 years ago (0 children) | Copy Link
And don't go on one of those bullshit low-fat diets. Fat and oils are super important. It's sugar you should be avoiding.
[–]jjshinobi 2 points3 points4 points 9 years ago (0 children) | Copy Link
Definitely not hard except that it can't always be this perfect: lift->jog->ab circuit->eat.
[–]ModMachiavellianRed 1 point2 points3 points 9 years ago (1 child) | Copy Link
What's wrong with caffeine/coffee?
[–][deleted] 1 point2 points3 points 9 years ago (0 children) | Copy Link
Gives with one hand; takes with the other. Not good for the adrenal system in the long run.
[–][deleted] 0 points1 point2 points 9 years ago (0 children) | Copy Link
Woah, caffiene is the stuff of Legends!
[–][deleted] 0 points1 point2 points 9 years ago (5 children) | Copy Link
Yup. I regularly make 20+ dinners worth of chili and freeze it.
[–][deleted] 3 points4 points5 points 9 years ago (0 children) | Copy Link
I love chili! I can't put habaneros in it otherwise I get acid reflux though. : - (
[–]Uedukai 0 points1 point2 points 9 years ago (0 children) | Copy Link
Yeah dude, I've been eating chili the past week. Good shit.
[–]Bisuboy 0 points1 point2 points 9 years ago (2 children) | Copy Link
Do you just put it into the microwave when you want to eat it again?
When I put stuff in the microwave it's always so soft and wet. I hate that, must be doing something wrong
[–][deleted] 0 points1 point2 points 9 years ago (1 child) | Copy Link
Just stir it well once when it's halfway done microwaving (should be melted through) and it will come out indistinguishable from unfrozen
[–]Bisuboy 0 points1 point2 points 9 years ago (0 children) | Copy Link
Okay, my post was more about meat, fries and stuff like that.
When I put that stuff into the microwave it's so wet and squishy. Once made some special kind of chicken breast that was so delicious, but when I wanted to eat it out of the microwave later I almost had to vomit.
I always do it on a high power level for about 2 minutes, maybe that's wrong?
[–]RPModulator 2 points2 points2 points 9 years ago [recovered] | Copy Link
Good advice. I will add a few:
Protein: leaner beef cuts, some high end jerky, and, if necessary, some protein powder (I like to mix it into oatmeal for breakfast and greek yogurt for a snack).
/u/wttr mentioned the boredom of repetition, but when you are starting out, it can help to build habits.
Data can be your friend to the fastest results. Tracking your eating, your weight, and your workouts can help you debug. I like MyFitnessPal: it's free, the food database is huge, and the iOS app is well designed.
As far as the macro strategy, well, when you are starting out, balance of energy is really all that matters: calories in - calories out. When you are looking for more subtle effects (i.e., body composition), then your macro strategy counts . . .
Good luck!
[–][deleted] 0 points1 point2 points 9 years ago (6 children) | Copy Link
Thanks!
As far as defining my exact energy usage I read about tracking weight and energy intake for a week and calculate it based on that. Are there any easier ways of doing it as far as you know?
[–]RPModulator 1 points1 points1 points 9 years ago [recovered] | Copy Link
So, I have made various comments regarding various aspects of this in the last week. At this point, I think I will write a post regarding my experience with this. Give me a day or two to get it written, and I will PM you when it is up.
Perfect, thanks again!
So, getting this written is taking longer than I thought, so I am just going to reply to you directly, so you don't have to wait for weeks and weeks.
My first comment is that knowing your actual metabolic energy requirement is not really necessary. Here is how I generally operate:
Use IIFYM (http://iifym.com/iifym-calculator) to get an idea for your metabolic energy needs. Of course, this is a population-wide formula, so it won't apply to you precisely, but it is fine for a starting point from which to iterate. (Also note that your metabolic energy is a function of your weight, so as you lose weight, every, say, 10 pounds, you will need to recalculate this number).
Set the goal in MFP (or whatever food tracker you use) to be the number calculated in (1), so that your nominal weight loss should be around 1 pound per week (assuming that is what you specified to IIFYM), which is generally considered pretty safe.
Proceed with your tracking, of both food and weight, to make sure you are staying under the calories calculated in (2).
After a month, look at the weight data, and see if you have the expected result. If not, tweak the value in (2), and iterate. By tweak, I mean maybe take off another 100 cals. After another month, if not losing enough, take off another 100 cals . . .
I know this process is slow, but it will give you a nice, slow loss, which will, among other things, be more sustainable, and minimize the likelyhood of metabolic problems.
Thanks for getting back to me. This is great stuff! I've started somewhat to keep track of my calorie intake. I'll try to use the steps you put here and see how it goes. Thanks again!
Things are going great with this. I can't thank you enough - you are doing people a big favor :)
[–]thefoxman88 10 points11 points12 points 9 years ago* (11 children) | Copy Link
I'm doing the /r/keto its the life!
All clean, hardly any processed foods and all the good fats! Already down 33KG in a year, and just started lifting.
Bonus Info - My Macro's
[–][deleted] 1 point2 points3 points 9 years ago (5 children) | Copy Link
More protein is needed mate, I was doing about 180g at 1800 cals.
[–]Furyk_Karede 2 points3 points4 points 9 years ago (4 children) | Copy Link
On a keto diet?
Excess protein is converted to glucose.
Excess protein calories are converted to glucose body fat. It's just a shit ton harder to eat excess protein than it is carbs.
[–][deleted] 9 years ago* (1 child) | Copy Link
[permanently deleted]
[–]Furyk_Karede 0 points1 point2 points 9 years ago (0 children) | Copy Link
.... Ketosis is the name of that process
Ketosis is a state of elevated levels of ketone bodies in the body.
The acetone smell your notice in your breath/urine is a result of the ketone body acetoacetate being broken down. (IIRC acetoacetate is what ketostix measure for.)
[–]jhthm 1 point2 points3 points 9 years ago (3 children) | Copy Link
Pretty sure the rule of thumb is 1g protein per lb not kg...
[–]thefoxman88 0 points1 point2 points 9 years ago (0 children) | Copy Link
Was waiting to give it a few weeks at the gym before up'in the protein to see how I handle it.
Yeah 2g/kg body weight, so it's 1g/lb
[–]RG68 0 points1 point2 points 9 years ago (0 children) | Copy Link
Yup I'd advocate giving keto a try as well. It doesn't necessarily work for everyone, and if you are not careful it's quite easy to start losing muscle mass but for me there is no diet as good for cutting fat fast.
If I eat meals with carbs, I can eat absurd portions and still feel hungry. If I eat only meat, vegetables/salad and healthy fats I'm never hungry, never feel the urge to over eat and I still stay under maintenance calories for my cut. The body fat just melts away.
[–]Acksiom 6 points7 points8 points 9 years ago (2 children) | Copy Link
In addition to the other suggestions, which are good, I recommend better defining your goals. "Build muscle" is way too vague. Better defining what you want, such as "15% body fat at 180 pounds", or "2 more inches of back development to accentuate my waistline" or the like will help you considerably, and in a lot more ways than just sorting through the 50K eating strategies.
[–]jjshinobi 0 points1 point2 points 9 years ago (0 children) | Copy Link
What other specific fitness goals exists?
You are exceptionally on point, because when I think about it this is exactly what I lack. Thanks!
[–][deleted] 4 points5 points6 points 9 years ago (3 children) | Copy Link
Man I seriously need to get back into this, lately I've been off my game on this shit. Also I've been drinking alone (not getting drunk). Which makes me feel sort of bad. Anyone else get that?
I sometimes want a beer or two when I get home from a long day at work. I don't see much difference in a beer or water in such a situation. However, if it makes you feel bad you are doing something wrong. Look into why it makes you feel bad.
[–]swordblade 2 points3 points4 points 9 years ago (0 children) | Copy Link
Currently, my diet consists of a very-modified Keto diet. Most my meals are 3/4 oz meat and maybe a glass of milk with nuts in between meals.
Example:
BF- Two Eggs(Hard-Boiled) & Supplements 5000 IU Vit. D, 500 mg Magnesium
Snack(If need be)- Serving of Almonds,Cashews, or Walnuts
Lunch- 4oz Beef usually combined with some bell pepper(red) and possibly a flour tortilla and milk.
Snack again
Dinner- Salmon Fillet
Snack before bed and Whey Protein
I use this with MyFitnessPal to watch my calorie counts. Today was my cheat day and I only ended up at 2019... Usually I find it hard to surpass 17-1800 even though it suggest I intake 1990.
This diet has shown great results for me with both energy and overall feeling. I don't feel bad about have very little carbs and the protein I aim for 100-140. I aim that high since I lift 5 times/week and I am trying to cut fat but maintain muscle at a slow controlled rate.
I've had great results losing fat by eating low carb. Low carbers who also lift are over at /r/ketogains if you want to check it out.
[–][deleted] 1 point2 points3 points 9 years ago (11 children) | Copy Link
I make hella meat. Veal, steak, chicken breasts, steak again, salmon, sausage, pork. I like to make rice, peppers, onions, etc with that. Usually saute stuff while baking or cooking on stovetop. Cooking is too fun and in the words of gordon ramsay, cooking is confidence. I make pancakes once or twice a week for breakfast. Otherwise it's eggs or cereal. For lunch its usually ham sandwiches or grilled chicken sandwiches. Things like that.
[–]jjshinobi -3 points-2 points-1 points 9 years ago* (10 children) | Copy Link
+Granola and yogurt for snacks
+Almond milk
+PowerBalls or Honey Nut Cheerios
+Baked potatoes
+Yautía
+Batata
+Salads [lots of lettuce (y)]
+Chicken Patties
+Sweet Plantains
+Tostones
+Vistec
+Shrimps
+Turkey Breasts
+Grilling
+Yautia
+Water
+Swiss Cheese
+One occasional Four Loko / Capricio
+Cranberry juice
+Home made lemonade
-Beer
-Pasta
-Veil
-American Cheese
-Pancakes
~(Rarely: <= twice a month) steak, salmon, or lobster
~Rice
~Beans / Gandules / Garbanzos
~Apples, Pears, Oranges
~DonQ, Bacardi, Black Label, hard liquor / etc.
~Smoothies
~Little Caesars
~Subway
~El Meson
~Taco Manny's
~Pizza Hut
~Denny's
~Sour Warhead cubes
~Icees
~Bar and Grills like Ponderosa, Sizzlers, Outback Steakhouse, Longhorn, etc.
~Almonds / Peanuts
~Sushi
[–]TaylorWolf 1 point2 points3 points 9 years ago (1 child) | Copy Link
I would recommend you watch out for soybean/canola oil. That shit is pretty much empty calories and causes mad inflammation.
Right. This is why Wegmans uses olive oil, parsley and other herbs. Man, I wish they can directly deliver to PR.
[–][deleted] 0 points1 point2 points 9 years ago (7 children) | Copy Link
Yeah I eat a lot of this but It slipped my mind. Why do you only eat steak rarely? I eat steak fairly often.
[–]jjshinobi 0 points1 point2 points 9 years ago (6 children) | Copy Link
I eat too much vistec, and I prefer my steaks grilled, medium rare and to be honest I'm too lazy to clean the grill more than once a month.
ah well I make my shit on a skillet like a bitch so there's that.
I really want to learn how to grill but I have nobody to teach me and shit. Eventually I'll learn to do it myself.
[–]jjshinobi 0 points1 point2 points 9 years ago (4 children) | Copy Link
Start with ribs and use a timer.
[–][deleted] 0 points1 point2 points 9 years ago (3 children) | Copy Link
Alright. I'm excited. Thanks for the advice. I bookmarked your username so when I grill something for the first time I'll hit you up and thank you again.
[–]jjshinobi 0 points1 point2 points 9 years ago (2 children) | Copy Link
No prob. If you live near Wegmans they offer grill training sessions and it's like 1 hour. All you need is a thermometer, some oil to lightly drizzle the metal and good charcoal. See you around.
Damn I do live near a wegmans. I'll call them. How much does it cost?
It was free over in Rochester back when I used to work with them. Not sure about now. That was more than two years ago.
[–]16 MGaiusScaevolus 1 point2 points3 points 9 years ago (0 children) | Copy Link
1200 to 1600 calories a day. Keto diet. All the protein, very low carb, high fat.
meat, salad with tuna feta cheese & light vinaigrette, mac and cheese (homemade), beef jerky (homemade), greek yogurt, granola
For snacks I recommend muesli with milk. It's delicious as fuck and still relatively high in protein.
[–]Endorsed Contributorvandaalen 1 point2 points3 points 9 years ago (0 children) | Copy Link
/r/keto
[–]isthatyourdaughter7 points 9 years ago [recovered] (5 children) | Copy Link
Eat real food. Add cholesterol. Subtract soy. Limit carbs.
This is what I do and I was surprised that my energy levels went up so much even though I cut carbs and ate a lot more fat in the forms of mono and polys.
[–]draketton 1 point2 points3 points 9 years ago (1 child) | Copy Link
whats wrong with soy?
[–]LeykisFan 2 points3 points4 points 9 years ago (0 children) | Copy Link
Soy contains phytoestrogens, which many believe alters testosterone levels.
I see several people talk about real food and it is kind of undefined what is meant about it. I did not know about the soy thing though. Thanks!
[–][deleted] 9 years ago (2 children) | Copy Link
[–][deleted] 1 point2 points3 points 9 years ago (1 child) | Copy Link
Damn, you're a lucky man. If I eat like that until I'm full everyday I can easily eat >5k calories a day. I'd become obese in under a year.
[–][deleted] -1 points0 points1 point 9 years ago* (2 children) | Copy Link
there are fifty thousand eating strategies related to a healthy lifestyle
Braunschweiger
In all seriousness though most people simply eat far too much wheat. There's nothing in it we need that we can't get from other sources. We're adapted to hunting and gathering, with an emphasis on the former.
I tell everyone liver is the healthiest thing you can eat, and nobody believes me lol...
Every predator eats the liver first when they make a kill. Period. Wether it's hawk and rabbit or lion and gazelle. Wolves actually are forced to eat around the liver and save it for the alpha when he arrives.
Case fucking closed people. We are the only meat eater that skips the organs. If your going to eat meat, you better be eating the organs for peak nutrition.
[–][deleted] 1 point2 points3 points 9 years ago* (0 children) | Copy Link
I tell everyone liver is the healthiest thing you can eat
Yes but it's much tastier when it's ground, mixed with bacon and onion, stuffed into beef intestine, and then smoked and served as sort of a meat based version of velveta. Sausage in general is also pretty cheap for weight, which is something to think about with even 80/20 beef pushing $5/lb.
I eat meat at least once a day, but vary it: chicken, beef, fish, pork, eggs, milk, whole grain oat groats, some cheese, fresh vegetables, a protein shake, and some fruit.
[–]SneakyTouchy 0 points1 point2 points 9 years ago (0 children) | Copy Link
Can't comment on a diet with no lifts, but I can tell you what I do.
I swim 2 hours every other day. Between those days I practice in a dry gym with trampolines for two hours, then hit the pool for another 2 hours of diving. This would pretty much be the equivalent of an hour of gym work and an hour of running each day.
With that, most of my diet starts with breakfast. In the early morning, I make myself a sandwich with 2 slices of whole grain bread, three eggs, 3 slices of ham, butter, and some cheddar cheese. About an hour later I have myself some scrambled eggs mixed with leftover steak and bacon. I estimate my Cal intake is somewhere between 2-3000 Calories.
For dinner around 5pm (because I skip lunch), I usually alternate between steak and salmon with a side of veggies like asparagus, spinach, or steamed broccoli. I never consume high GI foods after breakfast. The wheat bread in the morning is pretty much the furthest I go.
Overall I like it because of how simple I've kept it. Eggs, steak, salmon, veggies, cheese, nuts and bread. If you plan on not working as hard as I am, just drop the 2nd breakfast out and you'll be fine.
[–]heal_thyself 0 points1 point2 points 9 years ago (0 children) | Copy Link
I have very limited time, and I really don't have much free time to cook + eat a proper meal. I'm also fucking broke, so that compounds the problem of a proper diet for me. BUT, what I've been in the habit of doing is I'll cook tomorrow's lunch/dinner today, while I eat what I prepared yesterday, tossed in some tupperware and microwaved. Not ideal, and gets very bland, but it works.
EX: I'll make rice, veggies and chicken, enough for 4 meals at a time. Steam the veggies (usually broccoli/cauliflower), cook the rice, and use a George Foreman grill for the chicken. Two thighs and then two breasts. While this is cooking (have to watch so nothing overboils and the chicken doesn't burn) I'll toss whatever I prepared yesterday into the microwave, eat, and clean up. The food is usually done cooking then. Just put that into a couple containers so you can make a standalone meal (chicken+rice+veggies), put them into the fridge, and then clean up the rest of the dishes. I can get two days worth of food, plus eat, and clean up in about an hour.
Slow cooking would give you better meals, for much less time invested, and would still give you comparable results. I just don't have a slow cooker to try this with yet.
On top of slowcooking , check out leangains , gainit , and budgetfood . All 4 subs will point have pointers on diets and making meal plans. (I'd direct link those, but I can't tell if doing so is prohibited in the posting rules > crosslinking section)
Couple tips I've learned from this bachelor as fuck diet: Find a couple spice blends that make this shit palatable. It gets real old, fast. When you microwave the cold rice, add a little bit of water to the container, enough so you can clearly see it on the bottom, but not so much that the rice is swimming in it. To me, it seems like it helps rewarm it more evenly, and prevents everything from drying out. Also microwave with the lid partially on. Finally, get cheap plasticware, the disposable gladware containers are great. They can break if you're too rough, but they'll get through the abuse. Plus they're relatively dirt cheap.
For breakfast, 5 scrambled eggs with shredded cheese, a small bowls of oats, cup of coffee and a glass of milk. 5 minutes to prep, 5 minutes to clean up.
[–]TheInkerman 0 points1 point2 points 9 years ago (0 children) | Copy Link
Chicken curries (butter chicken specifically) with white rice, and rump steaks seasoned with a dry rub. On the side is broccoli and carrots.
That's for dinner, I actually need to find some healthy, filling snack/lunch food, right now it's nutella sandwiches, which ain't great.
[–]1bradyo2 0 points1 point2 points 9 years ago (0 children) | Copy Link
Ok, it really depends on what your goal is, but if you're trying to build muscle, the hands down best thing to do would be to sort a proper gym workout routine (really don't shirk on this, I spent 2 years doing a 'custom' programme and made no progress) and a good diet plan.
So first thing to do once you've established proper goals is to go to IIFYM.com, and use their calculator to work out your macros (how much Protein, Carbs and Fat you should be taking in based on your goals). Also if possible, download the "myfitnesspal" app, incredibly useful to keep track of what you're eating.
Once you've done that, go and get a shit ton of white meat, vegetables and fruit. Chicken and Turkey are very low in fat, a great source of protein and just generally good for you. Also Liver (if you can stand the smell) is great and cheap as anything. You can get a weeks worth in the UK for <£2.00.
The IIFYM plan allows you to eat anything as long as it fits within your limits, but getting a good foundation of 'healthy' foods is a great habit to get into, and makes your life easier and healthier in general. I know a lot of people in reddit in general recommend using /r/keto and /r/Paleo diets. I don't really know too much about it, but people rave on about it do you might wanna check it out.
If you have any specific questions, feel free to PM me.
[–]ThisShitRules 0 points1 point2 points 9 years ago (0 children) | Copy Link
http://www.lift-run-bang.com/2011/08/getting-jacked-part-3-lift-run-bang.html
[–]stillnoturday 0 points1 point2 points 9 years ago (0 children) | Copy Link
Eat lean proteins (chicken, turkey, buffalo, 97/3 beef), then as a carb source potatoes/rice/veggies. Get seasonings that you enjoy I get the lemonpepper garlic ms.dash that is crazy good. Plus I use a lot of salsa and hot sauce. Easy way to get started eating healthy is to drink water.
[–]RPL23 0 points1 point2 points 9 years ago (2 children) | Copy Link
buy "the four hour chef" by tim ferriss. read it, learn from it, execute.
thank me later.
I read his other book, 4 hour work week. It's an interesting read, but he seems almost naive at times. Is this book up the same alley?
[–]RPL23 0 points1 point2 points 9 years ago (0 children) | Copy Link
while 4hww focused on lifestyle, 4hc focuses on skillsets and how to get them quickly.
same style, different context. lots of really good stuff in there. im also a fan of TF, so consider that into your equation.
[–]parkitmister 0 points1 point2 points 9 years ago (0 children) | Copy Link
There's an axiom that it's damn hard to overeat if you're only eating "clean", i.e. non processed or junk foods. The problem with junk food is that they are very energy-dense, so you put own more calories to feel full. You don't need to do a lot of complex cooking to accomplish it.
Wash vegetables and just eat them. If you don't like the flavor raw, 5-10 minutes on medium in a pan with butter or olive oil and everything's better. Proteins can go in a pan as well, or in a glass oven dish in the oven.
Don't worry much at first about lean vs. not lean cuts of meat, or macros or any of that. Focus on vegetables and meat, with fruit or some grains when you crave it, and it's just going to work.
[–]magx01 0 points1 point2 points 9 years ago (0 children) | Copy Link
I have Crohn's disease and therefore have to be really careful, so keep that in mind when I say this. Right now my diet literally consists of just salads, home-made chicken soup, home-made chili, vegetables, fruit, almonds, walnuts, milk, grapefruit juice and water. Less than 30g of carbs a day. I'm doing intermittent fasting right now and that seems to be working great for me, both in terms of the disease and otherwise.
This combined with a stretching and kickboxing routine has made me feel several years younger and it feels great. It's only been one month of real dedication (was in a bad period before this- so I know where you're coming from) and really, once you get through the first few days it becomes fairly easy to stick to. Eventually you look at shit food in disgust and if you slip up and eat it you're reinforced by feeling like total shit after.
[–]skinisblackmetallic 0 points1 point2 points 9 years ago (0 children) | Copy Link
Ive been doing keto. Tough to get going but it feels good.
I eat grass-fed beef, it's decently cheap where I live. I fully believe getting on grass fed meats as part of a higher fat diet has been very helpful to me in a variety of ways. Grass fed meat is probably the best thing you can do for your food. I eat tendons, kidneys, liver, bone broth / marrow, everything - this is well-worth it and it keeps prices down.
I eat a shit ton of eggs. Choline, protein, high satiety per calorie, cheap as fuck.
I occasionally get chicken / turkey / pork, but when I do I like to buy big. A whole turkey roasted and then portioned and frozen is a life-saver. I don't fuck with these costco packages of chicken breast, because I used to for so long when I was cutting and now that I am bulking, I don't have to eat that dry shit.
So, you compose your protein primarily of those 3 sources. Add on a whey protein shake if you need more to hit the protein cap for you. Then, scale up carbs - maybe you want to eat around 50g carbs to lose bodyfat, so add in 1 sweet potato and 1 apple. Then you add in your fat after calculating how much you will be getting from your meat (so you may not need to add extra). I am trying to eat around 200 carbs, so for me that's like 2 sweet potatoes, 2 fruits, and a cup of oats.
Then I will usually up my fat content by eating an avocado, fish oil, and cooking my food in some sort of lard. But then again, I'm trying to eat around 3500 calories, so you're experience may differ. On a cut I keep fat to about 50g per day.
[–]TRP VanguardVZPurp 0 points1 point2 points 9 years ago* (0 children) | Copy Link
Meat, fish, nuts, vegetables, fruit, occasionally dairy (depends on circumstances). No sugary foods, grain, legumes, or potatoes. No alcohol. Limited caffeine in the form of tea.
Shaped by my personal experience, and reasoning about /r/paleo, /r/keto, glycemic index, and glycemic load.
As well as:
Natural Defenses in Preventing and Treating Cancer (Excellent lecture)
Anticancer: A New Way of Life
Does anyone here take Zinc? I know the recommended amount a day is 40g, but does that include the Zinc from foods too? Or just the pill?
[–][deleted] 0 points1 point2 points 9 years ago* (2 children) | Copy Link
Make sure you get your protein (1g/lb body weight), fat (necessary for T biosynthesis), nutrients and fiber, while consuming less calories than you burn. The easiest way to do that is to eat unprocessed food high in protein, moderate in fat, and low in calories. In other words, meat, eggs, and dairy. Supplement healthy portions of these with lots of veggies to fill your stomach/provide fiber, and protein shakes as required.
Avoid foods with empty calories unless you do hard physical labor all day long -- you probably don't need the calories. These include things with lots of starch (anything with flour, other grains, potatoes etc.), excessive fat (anything deep fried). Especially avoid foods that combine starch and fat and have no protein, like french fries. Later on, once you lose body fat %, you may be able to add some of these back in as treats.
Edit: I forgot, since you mentioned being short on time, the fastest healthy meals involve eggs. You can fry them up in under 2 minutes, much faster than chicken breasts or any type of non-ground meat. Healthy too. If you get bored of fried eggs, you can whip up a loaded omelet/scrambled eggs in under five mins. I usually beat 4-5 eggs and throw in some pre-chopped ham, cheese, and whatever veggies I have lying around. Makes for a great meal. And if it ever gets old, just change the additions.
For quick snacks other than protein shakes, yogurt, cottage cheese, and milk are your friends. Or jerky if you're into that.
tl;dr High protein, moderate fat, little starch. Eggs, meat, dairy, veggies.
[–]Acksiom 1 point2 points3 points 9 years ago (1 child) | Copy Link
Another good way to add eggs is egg drop soups. I love a bowl of chicken broth in the morning with basil, oregano, sesame oil, and two or three eggs lightly beaten and drizzled into the hot soup as it's being stirred.
That's a great idea, I'm going to start doing that!
I buy bulk frozen chicken breasts for cheap, thaw them, fry them and add some montreal chicken spice, and then slice it up, throw the slices in with spinach and add a little ranch, bueno
[–][deleted] -1 points0 points1 point 9 years ago (2 children) | Copy Link
Eat food. Not too much. Mostly plants.
Eat protein if you want to build muscles.
thanks for the tip bro
[–]draketton -1 points0 points1 point 9 years ago (0 children) | Copy Link
Staple foods are white rice, chicken breast, ground beef, broccoli, lettuce, pizza hut, and water
Once per week treats are bagels, donuts, and soda
Once per week "chore foods" are eggs, beans, brown rice, and assorted nuts
The white rice, pizza and treats make me kind of fat but idgaf, I like them, and being somewhat fat with a strong solid musculature underneath isn't the end of the world when it comes to SMV.
[–]l0ng_time_lurker -1 points0 points1 point 9 years ago (0 children) | Copy Link
In the morning: granola, w/ sliced banana, apple , honey, natural yoghurt lunch: company food, healthy choices, never dessert or softdrinks dinner: sliced tomatoes,tuna, cucumber,feta cheese, olive oil
I try not to eat bread at all, if so only until noon. I try to refrain from carbs past noon . I switched from beer to white-wine.
[–][deleted] -5 points-4 points-3 points 9 years ago (0 children) | Copy Link
Food.
[–]IrishLuigi -2 points-1 points0 points 9 years ago (0 children) | Copy Link
Mother fucking porridge oats to start every day.
[–][deleted] -3 points-2 points-1 points 9 years ago (0 children) | Copy Link
Pussy
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