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OKAY...I've gone through the board and eyes got crossed. I seriously need help with food prepping. I don't know how. lol Everybody I ask say oh it's easy but when I ask how they look at me like I'm a dumbass. I have a scale so that's one thing down. I have one of those grill machines. I'm suppose to stay within 1800 calories. So all I'm missing is food...that should be the easy part for me but it's not. I'm all new to the supplements and everything in general when it comes to dieting. Any ideas, suggestions, tips, etc???? Thaaaaaaaanks!!!
But for when it comes to nutrition, there are several important elemments to look at:
-height
-age
-current weight---also current body fat percentage
-experience
-current phase at gym (burn, build, strength)
-specific goal in weight, and body fat%
-Alergies
-what kind of work you do, and how you can structure your meal plan so that it works with you, not agasint you
I hope that those tips help you better structure a meal plan that's sustainable for you and your goal.
B2J
A river cuts through rock, NOT because of its strength, but because of its consistency...so let's f----ing do this bros!!!
Born2Juice4Ever biochemically designed for the people, by the people!
Ummmm are you asking about what food to eat? If so stay with whole foods. And always use things that are mostly protein for protein and mostly carbs for carbs. Like oatmeal is mostly carbs and not much else so that's your carb for a meal. And egg whites would be good for protein. Main sources of protein should come from chicken, turkey, fish, lean beef. Main sources of carbs from quinoa, sweet potatoes, oatmeal. And for fats mostly get that from meat sources but if you need to increase fat intake nuts are always good. Also have all your carbs earlier in the day and most fats in evening. And try not to combine a lot of fat and carbs in same meal. Maybe this helps?????
A diet recommendation depends on several factor....the most important being you physical fitness activities.
1800 calories sounds a little on the lite side unless you are dieting.
Without any other info, the only thing I will say is that you DO need a scale. But one that shows all three factors:
lean body mass
fat
water content
if you lose or gain weight, whatever your goal may be, you need to know what weight you are gaining/losing.
For someone like me, on a 4500-5000 calories a day diet, I know i've got it right when the weight goes up and the fat either stays them same or drops. the water element is fairly voodoo, though, escpecially for an estrogen based life form such as yourself. the water content can fluctuate greatly...in within a single 24 hour period.
I will sometimes gain or lose as much as 4 pounds in a day due to water issues.
but, thats me. like I said...dont know enough about what you do and what your goals are.
You have a list of clean foods above. Now go to a calorie counting site and learn how many
calories and macros are in 4oz of each of the lean meets. Now learn about all the complex carbs.
Same method on 4 oz or say a serving like 1/2 cups of oats for example.
You will quickly learn some simple facts. Next you have to add in fruits and veggies to these meals.
You will end up with mini meals 5 or 6 mini meals a day,approx 300 to 350 calories per meal
Google competition meal plans, just to see what one looks like. It can be very simple.
You just can,t assume anyone here is going to build you a plan from scrap.
OKAY...I've gone through the board and eyes got crossed. I seriously need help with food prepping. I don't know how. lol Everybody I ask say oh it's easy but when I ask how they look at me like I'm a dumbass. I have a scale so that's one thing down. I have one of those grill machines. I'm suppose to stay within 1800 calories. So all I'm missing is food...that should be the easy part for me but it's not. I'm all new to the supplements and everything in general when it comes to dieting. Any ideas, suggestions, tips, etc???? Thaaaaaaaanks!!!
Like the others said, give u your stats and goals and we can work from there. Also, how often you exercies, duration and what you do. Make sure to read the nutrion stickies in the stickies forum, for some great info too.
Okay, I was going through my original thought and I see that I was clear as mud lol Sorry about that. I have this entire thought process in my head and just didn't get it out.
I workout 5 times a week - lift & cardio on MWF and yoga on Tues/Thurs. I had an appointment with nutritionist and 1800 cals is what she said was optimal and I talked to my trainer and he said that was a good ideal.
As to the others, I'm completely brain dead as to what foods to eat, sounds stupid but my Type A personality makes things harder than it should be and occassionaly can't think outside the box. I've had a couple of meals of Chicken & broccoli, just discovered hard boiled eggs are good - I know a massisve doh! moment only because I seen it as an example - have lots of veggie and fruit snacks, and protein shakes.
Fats:
Mostly from your meat sources but if additional is needed, olive oil, flax oil, fish oil, almonds and natural peanut butter.
As far as a diet plan I doubt anyone will take the time to make one but you should be able to google a basic diet plan for what you need. There's even some sites that you plug in the amount of calories you need and then the ratio of macros and it sets your portions for you
heather,
I will sit down later and figure something out for you, so hang tight!!! Can you gives us your height and weight too? I stay around 1700 calories on lifting days and around 1400-1500 oon non lifting days. Always have done fine on this. continue to read the stickies and we have so much info here that you do not even need to go anywhere else. Do you log your food in a site such as Fitday.com?
Heather,
You can share your height and weight with us all. That is one of the single most important factors when considering daily calories. Please know we are not here to judge you in any way. Please dont feel that way. FG members are here to support and help you reach your goals.
Good Lick,
gc
I am dieting right now so wen i cook off my food i make enough to get me threw 3 days of food prep. but i am cutting up so i am only taking in about 2240 cals a day with about with about 165 carbs a day.
6 meals a day any were from 2hrs to 3hrs apart.
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