Lets enter the knowledge zone, and welcome you to this fabulous site!
Introducing one of the most powerful tools one can use on the goal path:
I support and advocate tracking calories and macro-nutrients--"dependent upon the individual person" which would include their current diet and fitness knowledge, and the individual's level of
"personal science".
What is ones
"Personal Science"?
It is the LEVEL of personal implementation of diet and fitness
into ones way of life that
solicits a lifestyle change that applies
"enough of the person" to achieve the goal they desire. This
includes making difficult decisions and easy applied decisions.
Tracking has a POWERFUL PLACE within ones personal goal quest, IMO.
One can "manipulate past data in the present" based on ready available data and will be able to:
Manipulating the Diet (by having tangible data to work from)
and
Manipulating Fitness Training (by having tangible data to work from)
Which equals (=)
KING of personal SUPPLEMENTS.
and allows for "potentially" accurate:
Deficit Diet (calorie manipulations) + (nutrient manipulations) + (exercise change/manipulations) =
dealing effectively with tissue loss/gain complications.
Personal history data, IMO, can assist with OPTIMIZiING results, and can arm one with a MIGHTY tool to make adjustments when or if:
A Plateau Develops.
Then this can:
Build a "personal knowledge base" to support ones goal and CAN reduce the potential of failure if applied correctly specific to the person.
Additionally, it can bring in
powerful tools that can be used when one tracks their diet and training correctly, and bring forth the power it possesses to:
1. Combat cravings
2. Be allowed to eat more (at intervals) and keep deficits
3. Assist to prevent plateaus, and to pinpoint when plateaus begin and have tools to work with to find a solution within the diet and fitness data.
To name a few.
Manipulating calories Vs. fitness training data can be a powerful tool IF one knows how to use it.
It also can ASSIST in preventing:
I dont know what is happening! I am not losing weight or gaining weight!
or
" THE I DONT KNOW PROBLEM (because of no history of bodily adaption), so I dont know what to do"
Through ARMING YOURSELF WITH THE TOOLS TO COMBAT THIS.
In addition:
When you add in an a HUNGRY HEART for education IN DIET and in WEIGHT TRAINING........then you can USE this education to CHANGE the diet and/or training to break the plateau with
USING YOUR HISTORY
Breif Synopis
========================================================
Take a ride on a "Hungry Heart"
Lay it Down...BABY!.........
Do not carry a BACKPACK..of negatives on your BACK........>eliminate it through a "Hungry Heart!"
Come on! Brotha and Sista's............have a "Hungry Heart!"
Let it "shiver your spine" with motivation and love for yourself and what you are doing!........YES!
----------------------------------------------->It will not desert you and never fail you.
Oh, yes!........all forum Brotha and Sista's, it doesnt matter what people say:
Everybody........has a "Hungry Heart!"..........Everybody's got a "Hungry Heart!"
If you take a ride on a
"Hungry Heart" you will never look back you will always attack.
From my heart to yours, I wish all of you success. I wish all of you to EARN your dreams...........and make a "Hungry Heart" your home
Let this feelen' wrap you DEEP inside and send you reelen'
========================================================
Within the Nutrition 101 thread you will find some valueable information. Or you can use the ready made input web page in the 3rd 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:
Weight Training 101
Nutrition 101
Delaware Consumer Health Information Services (Originally Posted by Wrangell)
Weight Training Technical Articles
==================================================
Some Info on the ab core:
Abdominal Training
How to get abs guide
==================================================
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)
===================================================
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
=========================================================
Some Good "base" cereals to "Chill" the mouth with once in a while
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.
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
==========================================================
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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YOU are the one that makes it happen:
You are the person who has to
decide. Whether you'll do it or toss it
aside;
you are the person who makes up your mind. Whether you'll lead or will linger
behind. Whether
you'll try for the goal that's afar. Or just be
contented to stay where you are.
Tomorrow
is the most important thing in life. Comes into us at midnight
very clean. It's
perfect when it arrives and puts
itself in our hands. It hopes we've
learned something from yesterday.
(Unknown)
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Starting a personal Journal:
You may want to consider creating a journal in the journal section of the forum. This way you can ask additional questions, post your diet and training, keep a log of thoughts, etc.
A lot of persons view these logs, and it could assist you, possibly, in allot of ways!
ROCK ON!
PEACE AND HAPPINESS TO ALL!
ROCK ON EVERYONE!
BE HAPPY and spead love to all!
Best wishes in all that you do in life and within fitness,
Chillen
