fischer
honorary peso (chingador*)
Posts: 16,271
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Post by fischer on Feb 15, 2011 22:47:23 GMT -5
in 2006 I gained 30 lbs in 3 months. So this has happened before.
In January I wrote a 6 pg. pamphlet about nutrition and how to gain good lbs. for the MISD. It goes out to all our athletes. It took me a TON of time to research and write. The reason I implemented my workout regimen is because of my research.
Like I said, I'd love to be 175. It just has to be the right kind of weight.
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Post by P. Marf on Feb 16, 2011 9:05:50 GMT -5
It is difficult to figure out the best way to gain or lose weight and the proper diets to do both. I have been looking a many websites the past few days and you always get contradicting methods that are all swore by. I guess you just gotta find the one that works best for you.
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fischer
honorary peso (chingador*)
Posts: 16,271
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Post by fischer on Feb 16, 2011 9:37:04 GMT -5
Well, that's kind of true.
To gain weight, there are some very specific things that you must do. The minor things may change, but the nuts and bolts are the same with every plan that works.
Same with losing weight.
If you want to build muscle mass, you need to eat protein, lift weights with high weight low reps and get some short burst cardio in there.
If you want to tone, burn fat, and lose weight; you need to stay away from too many carbs, eat foods that are low in bad fat, low in calories, but that contain the good kinds of fats. You also want to get your heart rate up to an aerobic rate as much as possible. When you lift you need to lift low weight with high reps.
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Post by P. Marf on Feb 16, 2011 10:24:12 GMT -5
The problem for me is figuring out the good fats, when to eat the most protein in the day, and how much carbs I should eat. Its a whole other problem trying to keep up with calorie, carb, and protein intake on a daily basis.
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fischer
honorary peso (chingador*)
Posts: 16,271
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Post by fischer on Feb 16, 2011 13:09:03 GMT -5
eat protein as soon as you wake up (breakfast), around 10 AM, noon, right before you work out, right after you work out, and right before bed.
Not all of those are supplements or shakes. A chicken breast, fish, lean beef, pork rinds, milk, etc. can account for it.
If you are trying to maintain your weight you need to eat about a half gram of protein per lb of body weight a day. Depending on how much you want to gain, that ration can go as high as 200%
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Post by The River Assassin on Feb 16, 2011 14:34:31 GMT -5
It is difficult to figure out the best way to gain or lose weight and the proper diets to do both. I have been looking a many websites the past few days and you always get contradicting methods that are all swore by. I guess you just gotta find the one that works best for you. I would stay away from any sort of "fad" diet or really any sort of meal plan for that matter. The best way to get in shape and make it last is to stick with the basics. Lean proteins, fruits/veggies, simple grains, and nuts. The reason most people fail at diets is because they try to starve their body thinking that will burn more fat. That will work for a little while, but eventually your body is going to find a way to get the nutrients it wants, and that is when most people fall off the wagon. Dieting is more about figuring out your bodies needs, rather than trying to trick it by only eating certain foods. I haven't worked out in over a year, but my weight has stayed pretty steady around 210. I really need to be closer to 205, but I'm good for right now. I don't really do anything special other than eat balanced meals and try not to over eat. I also try to stay away from empty calories like chips and soda, but one every now and then won't hurt. Mainly just try to stay away from over processed foods, fast food, and snacks/soda. Eat balanced meals with plenty of fruits and veggies, and don't over eat. |
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Post by P. Marf on Feb 16, 2011 14:44:47 GMT -5
I am going to for sure eat protein.... egg whites in the morning, a little at lunch, and we usually have chicken or something for dinner. I will probably mix a protein shake in too. I want to lose around 15 pounds however if I tone up and gain muscle I wouldmt mind just losing about 10. So I guess I should go with less of a protein to body weight ratio? I am about 192 (in the morning) and would like to flirt with the 170s. The thing about supplements or vitamins is that they motivate me to work out morw because in my head I have something that's helping the process.......whether its working or not.
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fischer
honorary peso (chingador*)
Posts: 16,271
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Post by fischer on Feb 16, 2011 15:28:56 GMT -5
misspoke above, Craig. If you want to maintain you need to consume a HALF gram of protein per lb.
If I were you, I'd go right at 100 grams of protein a day.
People who are really trying to pack on lbs are the ones that consume 200% (me ala 2006, I was eating 350 or so a day).
If you want I can email you my pamphlet. Its mostly on gaining wait, but it has nutritional information. Also has info on how much protein, carbs are in certain foods.
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Post by P. Marf on Feb 16, 2011 17:14:41 GMT -5
I was thinking that seemed like a lot. Yea email me that. Even though I am trying to lose some lbs it will still be helpful.
craig.frampton@gmail.com
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Post by The River Assassin on Feb 16, 2011 18:18:47 GMT -5
I am going to for sure eat protein.... egg whites in the morning Just a little fyi- there is nothing wrong with eating the yellow with your eggs. That's where the majority of the nutrients are and the good cholesterol. Sure there is some bad cholesterol, but as long as you don't eat more than two at a time and try not to eat any fat with the eggs and you will be good. Bad cholesterol will pass right through your body if it doesn't have any fat to cling to in your stomach. The whites by themselves offer little in the way of nutrition other than some protein and water. The yolk is where all the good stuff is at. |
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fischer
honorary peso (chingador*)
Posts: 16,271
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Post by fischer on Feb 16, 2011 19:16:15 GMT -5
I used to eat 12 hard boiled eggs a day...I didn't eat the yolks for obvious reasons.
For muscle gain, the yellow offers little to no value. As far as nutrition goes, the yellow may add a little something, I don't know.
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Post by P. Marf on Feb 16, 2011 19:53:40 GMT -5
Hmm well Ive just always heard pass on the yellow. I like to eat more than 2 when I eat eggs. A big 3 egg omelet.
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Post by P. Marf on Feb 16, 2011 22:05:45 GMT -5
I did plyometrics yesterday and it was brutal. So sore. Did a 15 minute ab workout after the regular one today and it was the hardest ab workout I have ever done. This thing doesnt mess around.
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Post by The River Assassin on Feb 17, 2011 10:58:40 GMT -5
I used to eat 12 hard boiled eggs a day...I didn't eat the yolks for obvious reasons. For muscle gain, the yellow offers little to no value. As far as nutrition goes, the yellow may add a little something, I don't know. If you are eating 12 a day then yes it is a good idea to leave the yolk out. Otherwise it is better to eat the yolk. That is where the majority of the protein and other nutrients in the egg are located. The yolk is where the baby chick matures, that is why it contains all the nutrients. The white only contains some proteins to help it build strength to break through the shell and water to keep the chick hydrated. Other than that the white is useless. Just eating whites is really a waste of time when it comes to nutrition. |
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Post by P. Marf on Feb 17, 2011 11:01:05 GMT -5
Then why does everyone who is working out say to eat egg whites? Nutrition is tough to get a handle on cause there are so many different suggestions.
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