DIETING

[lady_blackrose]

if ur going to eat...make sure its breakfast coz its the most important meal of the day.veggies are good but not too much coz its gonna make u weak.try read meat coz its gonna supply u more energy of the day...just make sure no rice at night.veggie or fruits will do but fruits would be alot better though.proper excerise will help too

[wisechoice]

my diet now:
1 kilo chicken breast(steam way timpla)
1 cup oatmeal(way timpla)
30 eggwhites a day..
banana
apple

[P-Chan]

my diet now:
1 kilo chicken breast(steam way timpla)
1 cup oatmeal(way timpla)
30 eggwhites a day..
banana
apple

pwede pa hibaw like meal #1 is.. then meal #2 is..










my diet looks like this on a "game" day

whey-before & after workout(120 cal, 10g fat, 3g carb, 24g protein: total of 240 cal, 20g fat, 6g carb, 48g, protein)
1 cup rice + tuna post workout meal(rice- 103 cal, 0.2g fat, 22.3g carb, 2.1g protein; tuna(155g) - 170 cal, 6.2g fat, 7.8g carb, 21.7g protein)
[total 513 cal, 26.4g fat, 36g carbs, 71.8g protein]

1/2 cup oatmeal + 4 egg white + cinnamon(oatmeal - 156 cal, 2.5g fat, 27.1g carbs, 6.5g protein; egg(4 white) 69 cal, 0.2g fat, 1g carbs, 14.4g protein)
[total 224 cal, 2.8g fat, 28.1 carbs, 20.9g protein]

2 servings of meat/sud.an
[total 442 cal, 26.8g fat, 0.0g carbs, 47g protein]

peanuts(100g)
[total 567 cal, 49.2g fats, 16.1g carbs, 25.8g protein]

2 servings of meat/sud.an (442 cal, 26.8g fat, 0.0g carbs, 47g protein)
1 cup rice(rice- 103 cal, 0.2g fat, 22.3g carb, 2.1g protein)<before a game, no game no rice>
[total 442 cal, 26.8g fat, 0.0g carbs, 47g protein]

optional a glass of milk before sleep[total 87 cal, 0.3g fats, 13g carbs, 8g protein]

I burn about 556 cal during this day

over all total 2275 cal 132.2g fats, 92g carbs, 220.5g protein

on an "ordinary" day is the same except there's no whey and rice on the last meal

[Onins]

Sample of my BULKING diet:

Coffee
Meal 1 – 4 slices wheat bread, 4 egg whites, 4 cooked ham, multivitamin, vitC, NitricOxide tab, creatine cap
Workout
Meal 2 – PWO shake = 1 scoop whey protein, 1 scoop milk & egg, 1 banana
Meal 3 – 7oz chicken breast (broiled), 1 cup rice, ½ cup stir fry veggies
Meal 4 – 7oz tuna (turbo), 1 cup rice, ½ cup stir fry veggies
Meal 5 – 7oz chicken breast (grilled), 1 cup rice
Meal 6 – Casein shake


Calories: 2608
Fat: 39g
Carbohydrates: 268g
Protein: 283

[Onins]

30 eggwhites a day..

bro maau unta mamaligya sad ka sa imo tindahan ug kanang egg whites lang gani.

[tinsi]

I've seen several posts on dieting/exercise. Could not bring myself to put in my inputs till now since I felt I had no K to write anything considering that I am still several several several pounds away from my ideal weight. I have to admit I started on this (lifestlye change) as an obese person. But to date I have lost 35 lbs and maybe it is time to share.
I came across this book ULTRAPREVENTION by Dr. MarK Hyman and another doctor whose name now escapes me.
The book itself is not a diet book but it explains how the food we eat can either help us achieve good health (which obviously means also achieving a healthy weight) or it can be shortening our lives. Not all food are created equal and just because a food is edible does not mean it is nutrition. KNowing this, I don't feel like I am dieting (feeding myself with food that is good for me)
In short, low glycemic food, low carbo, good fat, no hydrogenated or transfat, erase all white food like white rice, white sugar, softdrinks etc..., more fiber, less animal protein , to minimize the oxidation process, (which hastens aging) don't overeat but eat in reasonable amounts within 3 to 4 hours from last meal since beyond that our bodies go into starvation mode. Which is why Men's health encourages 5 to 6 small meals a day. Hope this helps.

[wisechoice]

@ goryo
first meal -- 2/3 cup oatmeal and 7 eggwhites
second meal -- 1/3cup oatmeal 8 eggswhites ( after ani gym nako)
third meal -- chicken breast , 5 eggwhites, banana,apple
fourth meal -- same as third meal
fifth meal -- same as fourth meal

no juices...

[wisechoice]

bro maau unta mamaligya sad ka sa imo tindahan ug kanang egg whites lang gani.

ni try bitw ko inquire ana bro but di mn mu ship ang states ana kng outside states daw..duda ko dali madaut...

[P-Chan]

@wisechoice: diba mas better after workout simple carbs?

[Onins]

ni try bitw ko inquire ana bro but di mn mu ship ang states ana kng outside states daw..duda ko dali madaut...

mao ba bro sayanga no. kapoy mangud tangtang sa yolk oi. basi dali jud na madaut.