joined an actual gym - Page 2

On May 18 2014 17:57 Nitewin wrote: Highcard - What do you eat for protein and carbs? Everything you listed is mostly good sources of healthy fats.

There is definitely an over eating of proteins. For most people if you hit 90g protein you are solid for the day. Animal proteins aren't as important either. If you eat some beef a couple times per month that is sufficient.

Eating chicken a little more frequent than beef is ok, but again not that important.

Eggs are pretty inexpensive and good source of proteins but not very environmentally friendly, terrible living conditions and eat soybean meal all day.

Fish/seafood is a little different. For instance, eating shrimp a lot might be pretty healthy and also fairly environmentally friendly meat source.




However, that meal I laid out has like 45-60g protein, so technically you don't need any or much more than that

For a second meal, easy to eat some sort of dish similar to central american staple food, rice/beans/lentils/sweet potato/quinoa mixture + steamed veggies or warmed spinach/kale. That will boost protein and fiber.

Easy to add in more oils, like olive oil or coconut oil, balsamic vinegar, as well as, healthy spices like turmeric, black pepper, iodine salts, hot sauces or hot peppers. Easy to make up a large batch of the mixture of food, eat cold or however.


As for quick meals, as people said, you can make up a batch of oat flakes with water or milk/halfnhalf/table cream and leave in fridge for 8h+ to absorb. Add in anything you want. The oat flakes is a good substitute for the bread in the 1st meal and can throw in most of the other components into the oat flakes



If you are going to eat a lot of chicken/beef/meats. It is most likely a good idea to marinade them, looks like marinaded meats cook more healthy by reducing the levels of the maillard reaction (carcinogen compounds from the outside of food overcooking/browning)

As for protein shakes, they are good alternative for after activity/workout but not needed if you normally eat a proper meal. If you are getting into whey, avoid all wheys with filler/additives. Try to just get pure isowhey with no artificial flavouring or sugars. Stevia is considered the 'healthy' sugar but even that can be cut and I think it shouldn't be consumed. Actual real vanilla bean, cocoa powder, 100% strawberry puree.

A mixture of vegan protein (usually just pea/rice proteins) + iso whey + strawberries = solid after workout shake

This is a good example of a solid whey

http://www.proteinco.ca/new-zealand-whey-protein-isolate/ (unflavoured version is best)

I heard from one of bruce lees movies that he works out on an empty stomach

Highcard - What do you eat for protein and carbs? Everything you listed is mostly good sources of healthy fats.[/QUOTE]

There is definitely an over eating of proteins. For most people if you hit 90g protein you are solid for the day. Animal proteins aren't as important either. If you eat some beef a couple times per month that is sufficient.

[/QUOTE]

true though I've read that sports medicine institutions recommend up to 120g protein per day for an athletic person, but since you're on the lighter side 90g makes sense. A high protein diet consisting to up to 35% of your total caloric intake will encourage optimal metabolic rate will ensuring the fulfillment of your daily protein requirements. if you're eating around 2500 calories eating 35% protein will equate in just under 220 grams per day which can be difficult (even more difficult if you're vegetarian as it becomes hard to not consume too much fiber), but since you're probably not worried about gaining fat since you're having trouble gaining weight at all you can definitely eat a large percentage of your diet in carbs, like 50-60% of your diet. In actuality the break down of your diet in proteins carbs and fats should be influenced by what works for you as an individual and what you're preference of eating is so that your diet is realistic and maintainable. Out of your total daily caloric goal I've came across 20-40% protein, 30-60% carbs, 10-30% fats.

animal proteins not important? 45g of protein per day? what kind of veggie broscience is that?