Advice about diet/exercise

N

NebulaWOW

New member
Ok, thanks for any help guys, I have a question about what healthy foods to eat. I've been through this before with successful weight loss.

So here's my story, I use to weight 250 pounds(Was at 270) and decided to start working out with some friends who use to play football in high school. I ended up getting down to 169 pounds(I'm 6'2) and felt I was too skinny looking(not ribs showing though).

I would do cardio for 20 minutes every single day, and 4 times a week I would lift weights for all parts of my body. I also did martial arts growing up and loved martial arts movie. I would punch/kick on the punching bag for at least 45 minutes just for enjoyment of it(which is a great workout!).

I would eat from a japanese restaurant that served Chicken, white rice, and shrimp sauce. I would eat half of it, and then later on in the night when I got hungry, I would heat up the remaining half and eat it. I did this about 85% of the time. Everyday single day. I also drank water all the time knowing it helps with weight loss. Other times I would eat from a fast food place and insteading of ordering my usual big meal from there, I would grab less(like 4 chicken nuggets, instead of 2 double cheeseburgers and a small fry) or a sandwich without fries if it's from a good restaurant.

My thing is lately I have been consuming salads(lettuce/cheese/ranch) to try and be healthy, since I'm getting motivated to get into a healthy life style since I quit smoking cigarettes a year ago. I mainly like chicken, steak, eggs, biscuits, pizza, sausage, beacon, mashed potatoes, fried tilapia and love white rice!

That's basically what I eat during the week( I eat pizza too, but I know that's not healthy). I do love putting cheese on my food, literally on everything I eat.

My question is what kind of healthy meals could I make and mention how to cook(I'll look up recipe or instruction on cooking it) with my criteria of foods? Also can someone point me out to a good site to give good workout routines?
 
NebulaWOW said:
Ok, thanks for any help guys, I have a question about what healthy foods to eat. I've been through this before with successful weight loss.

So here's my story, I use to weight 250 pounds(Was at 270) and decided to start working out with some friends who use to play football in high school. I ended up getting down to 169 pounds(I'm 6'2) and felt I was too skinny looking(not ribs showing though).

I would do cardio for 20 minutes every single day, and 4 times a week I would lift weights for all parts of my body. I also did martial arts growing up and loved martial arts movie. I would punch/kick on the punching bag for at least 45 minutes just for enjoyment of it(which is a great workout!).

I would eat from a japanese restaurant that served Chicken, white rice, and shrimp sauce. I would eat half of it, and then later on in the night when I got hungry, I would heat up the remaining half and eat it. I did this about 85% of the time. Everyday single day. I also drank water all the time knowing it helps with weight loss. Other times I would eat from a fast food place and insteading of ordering my usual big meal from there, I would grab less(like 4 chicken nuggets, instead of 2 double cheeseburgers and a small fry) or a sandwich without fries if it's from a good restaurant.

My thing is lately I have been consuming salads(lettuce/cheese/ranch) to try and be healthy, since I'm getting motivated to get into a healthy life style since I quit smoking cigarettes a year ago. I mainly like chicken, steak, eggs, biscuits, pizza, sausage, beacon, mashed potatoes, fried tilapia and love white rice!

That's basically what I eat during the week( I eat pizza too, but I know that's not healthy). I do love putting cheese on my food, literally on everything I eat.

My question is what kind of healthy meals could I make and mention how to cook(I'll look up recipe or instruction on cooking it) with my criteria of foods? Also can someone point me out to a good site to give good workout routines?
Click to expand...

nobody? ? ???
 
NebulaWOW it takes time for people to see your post, there are no instant answers here

I cannot help you with cooking, I am not a cook and as someone who is strict keto my healthy is different to the mainstream.

for exercise, it all depends on what you have available to you to and your current fitness levels to determine what is best for your exercise program. I cannot suggest a specific site because as a PL coach, sports trainer and athlete I prepare my own training programs. If you have any specific exercise questions I am happy to help. one site I can recommend although it is not for program is http://www.exrx.net/ which is a very good exercise library.
 
1. Eat a healthy breakfast

Good breakfast options include:

Whole-grain cereals or bread
Low-fat milk
Juice
Bananas
Yogurt
A waffle or pancake

2. Size matters

The general guideline:

Large meals. Eat these at least three to four hours before exercising.
Small meals. Eat these two to three hours before exercising.
Small snacks. Eat these an hour before exercising.

3. Snack well

Good snack options include:

Energy bars
Bananas or other fresh fruit
Yogurt
Fruit smoothies
Whole-grain bagel or crackers
Low-fat granola bars
Peanut butter sandwiches

4. 4. Eat after you exercise

Good post-workout food choices include:

Yogurt and fruit
Peanut butter sandwich
Low-fat chocolate milk and pretzels
Pasta with meatballs
Chicken with brown rice
5. Drink up

To stay well-hydrated for exercise, the American College of Sports Medicine recommends that you:

Drink roughly 2 to 3 cups (473 to 710 milliliters) of water during the two to three hours before your workout.
Drink about 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes during your workout. Adjust amounts related to your body size and the weather.
Drink roughly 2 to 3 cups (473 to 710 milliliters) of water after your workout for every pound (0.5 kilogram) of weight you lose during the workout.
 
Hi Nebula!

To be brutally honest, I am worried about your health on your current diet.

"I mainly like chicken, steak, eggs, biscuits, pizza, sausage, beacon, mashed potatoes, fried tilapia and love white rice!"

Every single one of those foods are extremely low or completely lack vital nutrients, antioxidants, phytochemicals, flavonoids, lignans, and literally thousands of other naturally occurring compounds that are essential for maintaining ideal weight AND protecting your body from disease. White rice for example gets all of its calories from carbohydrates (which has a very high glycemic load that basically turns into sugar during the digestion process, your pancreas can't tell the difference), and has absolutely no vitamins, minerals, or thousands of phytochemicals that nature intended for your body. At least switch to brown rice or quinoa bro!!

I'm not trying to be mean or rude, I am here to help, but like I said to be honest I feel like I have to tell you, you are eating a standard american diet, and consuming those same foods ever week will lead you to the fate that most americans meet, which is heard disease, strokes, and cancer. Most people eat in a way that sadly cuts 20-40 years off of their lives.

I suggest you immediately focus on adding in more natural plant foods to your diet, especially leafy green vegetables. They have all essential vitamins, minerals, and thousands of key micronutrients that help your immune system protect itself from disease. Unlike the foods you are eating now, vegetables, fruits, and beans are all very high in nutrients and lower in calories.

To answer your question specifically, invest in a blender. Go to costco (if you can) and load up on kale, spinach, and frozen blueberries, strawberries, and mango. In the morning, throw a hand full of greens in the blender and add frozen fruit, water (or soy milk if you have to) mix well and enjoy a drink that will help you keep weight off and remain in good health your whole life. Add some nut butter or honey to sweeten it up if you have to.

I'm here to answer any questions or help you out if you need it. Good luck!
 
Hey man,

Answering your question, here's a basis for a healthy meal:

- A portion of protein (meat, chicken, fish, egg whites...)
- A portion of veggies (especially leafy green vegetables like markzilla88 said)
- Complex carbs (brown rice, yams, sweet potatoes...) OR healthy fats (almonds, walnuts, olive oil...)

It's hard to be able to find really good healthy meals in restaurants, let alone fast food places. An alternative is Whole Foods or Trader Joes, where you can get some real protein and salad without a lot of crap added to it.

You can cook protein with some olive oil or canola oil spray and boil the veggies in a pan. Then you can add seasoning but stay away from dressings like ranch or any crap like that that only adds a million useless calories that will most likely end up in your waist area.

As far as the workouts go, bodybuilding.com is probably the biggest side around and they have workouts of all kinds with video demonstrations. Just pick one you like and stick to it for a little bit (I'd say 3-4 weeks), then switch it up.

Fred
 
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