Begin with determining your personally approximated calorie needs. You can read this in Nutrition 101 or use the Delaware table (it uses the Benedict formula), and applying a deficit based on these calorie approximations.
Educate yourself.
Are you a male or female? How old are you?
What do you have to train with?
Here is some information on: Carbs, Protein, Fats, and Fiber
The Human Brain - Carbohydrates
What are Carbohydrates?
What You Need to Know Before You Start a Low Carbohydrate Diet
(and other info)
Carbohydrates
(this one may be a tad over-kill for the average person)
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Some info on Protein:
John Berardi - Protein Super Feature
Everything you need to know about protein
Protein: Nutrition Source, Harvard School of Public Health
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Some info on Fats:
What You Need to Know about Fat and Your Family's Diet - Family Articles - Kaboose.com
Fats 101: How to tell Good Fats and Bad Fats
Fats, Fish Oil and Omega-3-Fatty Acids - Cholesterol Information Produced by Doctors For Patients Experiencing High Cholesterol Levels
(and other GOOD info)
Fat
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Some info on Fiber:
Dietary Fiber
Difference between soluable and insoluable Fiber:
The difference is primary that soluable fiber can dissolve (but not entirely) in the bowel (and is the culprit for some people getting the "stinky gas"
) when consumed, while insoluable fiber can absorb a lot of water and isnt broken down as easily.
A couple of links for additional info:
Fiber 101: Soluble Fiber vs Insoluble Fiber
High Fiber Diet
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Various EXCELLENT John Berardi Nutrition Articles (a MUST READ):
John Berardi - Nutrition Articles
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An Article on Diet and Cheating by John Berardi:
Bodybuilding.com - John Berardi - Damage Control: To Cheat Or Not To Cheat!
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Solving the Pre and Post Workout Nutrition Puzzle, John Berardi:
Bodybuilding.com - John Berardi - Solving The Post Workout Puzzle - Part One!
Bodybuilding.com - John Berardi - Solving The Post Workout Puzzle: Part 2 - The Recovery Plan.
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Within the Nutrition 101 thread you will find some valuable information. Or you can use the ready made input web page in the 2nd link.
What you to do is to post your Maintenance Line of calories and list the multiplier you used to configure your approximated Maintenance Line.
Go here and read on some basic and fundamental information:
Nutrition 101
Delaware Consumer Health Information Services (Originally Posted by Wrangell)
Weight Training Information:
Weight Training 101
Weight Training Technical Articles
http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html
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Some Info on the ab core:
Abdominal Training
How to get abs guide
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Go here for some thoughts on the mental side:
Weight Loss Intricate
The ChillOut Log by Chillen
(allot of pages to go through, but there IS good information that may help you if you take the time to seek it)
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All of the links, plus additional links (Not Listed here) that you may be interested in are in this link below:
http://training.fitness.com/new-member-intro/where-begin-all-info-links-18741.html
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Change your eating habits (below are some suggestion examples)
The
3 Nutrients (Carbs, Good Fats, and Protein) are an essential factor in the diet; however, the
Law of Energy Balance within the DIET, is the ultimate KING while the Nutrients can play in some key decisions made within the body.
○ Try eating 5 to 6 smaller meals during the day
○ Balance your meals out during the day so in one day you have a mix of Protein, Carbohydrate and good Fats
○ Drink lots of water during the day and before, during and after exercise
○
Simple Carb Examples: (Various fruit) Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc
○
Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc
○
Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder, etc
○
Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.
○
Dietary Fiber: Whole Grains (Bran), Some fruits (like Apples), and vegetables, nuts and seeds
Dietary Fiber
ROOT VEGETABLES: beets, sweat potatoes, yams
GREEN VEGETABLES: asparagus, broccoli, brussel sprouts, cucumber, field greens, mixed salad greens, green beans, romaine lettuce, snap peas, and spinach
OTHER VEGETABLES: bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes, organic (low sodium) vegetable soup (be careful in the selection).
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Suggestions on various cereals:
1. Steel Cut
Oats, Old Fashioned Cut Oats, and Regular Cut Oats (quick cook type), in large containers.
2. Various types of
Go Lean Kashi cereals. (Some dont like them, but I dont share this opinion).
3.
Fiber-One. (60 calories per 1/2 Cup, and source of fiber)
4.
Grape Nuts
GRAPE-NUTS:
Ingredients: WHOLE GRAIN WHEAT FLOUR, WHEAT FLOUR, MALTED BARLEY FLOUR, SALT, DRIED YEAST, SOY LECITHIN. VITAMINS AND MINERALS: REDUCED IRON, NIACINAMIDE, ZINC OXIDE (SOURCE OF ZINC), VITAMIN B6, VITAMIN A PALMITATE, RIBOFLAVIN (VITAMIN B2), THIAMIN MONONITRATE (VITAMIN B1), FOLIC ACID, VITAMIN B12, VITAMIN D.
Its devoid of any "added in" sugars, and from what I have read on Lecithin, this is used in many bread products for various reasons, and isnt a bad ingredient.
5.
Shredded Wheat and
Shredded Wheat and Bran: (
NOT SUGAR TOPPED)
POST
SHREDDED WHEAT ORIGINAL SPOON SIZE
Ingredients: WHOLE GRAIN WHEAT
TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL--If you dont like perservatives, dont select this one
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Post
Shredded Wheat and Bran
Ingredients: WHOLE GRAIN WHEAT AND WHEAT BRAN.
TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL. If you dont like perservatives, dont select this one
Both are devoid of any "added in" sugars.
Alpen No Sugar Added Cereal
Serving size: 2/3 cup servings per container:7
calories:200
total fat:3g
sodium:30mg
potassium: 250mg
total carbohydrate:40g
sugars:7g (mostly from raisins)
protein:7g
Ingredients: rolled oats, whole wheat, raisins, pearled barley, roasted hazelnuts, skim milk powder, whey powder, sliced almonds, malt extract. 14 ounce box
Alpen No Sugar Added Cereal
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ROCK ON!
Best wishes to you all.
Chillen
