Guide To Eating

Discussion in 'Health and Fitness' started by Industry, Jul 24, 2003.

  1. Industry

    Industry Senior Don Juan

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    I know DIESEL has gone over some of this in his guides but I just wanted to elaborate a little further on it.


    Hints To Lose Fat & Tone Muscle
    =======================

    --> Focus on daily behavior as opposed to
    results.

    --> No Carbohydrates after 6pm (rice, potatoes,
    pasta, bread, etc.) see authorized
    foods list cut out guide below.

    --> Do 20-60 minutes of cardiovascular exercise
    2-6 times per week.

    --> Drink 1 gallon of water per day minimum.

    --> Eat 1-2x your lean body weight in grams of
    protein daily.

    --> Eat every 3 hours. This keeps your metabolism going in order to
    burn fat and calories.

    --> Prepare your meals ahead of time so they are ready when it's
    time to eat.

    --> Eat before you get hungry. This keeps you from getting hungry
    and overeating.

    --> Take Sundays off as your FREE day.

    --> Take glutamine with a long-term protein


    List of Clean Foods - download print out and post on refrigerator.

    Proteins
    ======

    Chicken Breast
    Turkey Breast
    Lean Ground Turkey Breast
    Swordfish
    Orange Roughy
    Salmon
    Tuna
    Crab
    Lobster
    Shrimp
    Top Round Steak
    Top Sirloin Steak
    Lean Ground Beef
    Buffalo
    Lean Ham
    Organic Eggs
    Cottage Cheese
    Filet Mignon
    Ahi
    Tri Tip Steak


    Carbohydrates
    ===========

    Baked Potato
    Sweet Potato
    Yam
    Squash
    Pumpkin
    Steamed Brown Rice
    Steamed Wild Rice
    Oatmeal
    Barley
    Beans
    Corn
    Strawberries
    Honeydew Melon
    Apple
    Orange
    Yogurt
    Whole Wheat Bread
    Grits
    Cream of Wheat
    Whole grain Pasta


    Vegetables
    ========

    Broccoli
    Asparagus
    Lettuce (Dark Green)
    Carrots
    Cauliflower
    Green Beans
    Green Peppers
    Spinach
    Tomato
    Peas
    Brussels Sprouts
    Artichoke
    Cabbage
    Celery
    Zucchini
    Cucumber
    Onion
    Celery


    Fats
    ===

    Flaxseed Oil
    Virgin Olive Oil
    Safflower Oil
    Primrose Oil
    Natural Peanut Butter
    Natural Almonds
    Coconut Oil

    Eating Tips
    ========

    Eat 4-5 meals per day. Space your meals 3 hours apart.

    Three of the meals must contain (1) protein, (1) carbohydrate and (1) vegetable from the above chart.

    The other 1-2 meals: You may use meal replacement shakes or use (1) protein & (1) carbohydrate from the food chart.

    No Carbohydrates after____pm. - Specify your time 4-6 hours before bedtime.
    No Fats after____pm. - Specify your time 3-5 hours before bedtime.

    One serving of Carbohydrates equal the size of your clenched fist.

    One serving of Protein equals the size of your flat hand.

    Eat as many veggies as you want.


    Good luck,

    Industry
     
    Last edited by a moderator: Sep 28, 2008
  2. Diamond Detective

    Diamond Detective Don Juan

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    Very good post. Maybe you should copy those into each of Diesels guides to reduce the amount of questions about food.

    Im printing out this one!
     
  3. lemieux66

    lemieux66 Don Juan

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    that's an awesome post. very specific. nice job man.

    definately should be a sticky
     
  4. JoE BoXeR

    JoE BoXeR Senior Don Juan

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    I'll be the third man to tell you that that was an excellent post. Again I love it when people take the time and effort to summarize all the sh*t we may have heard before, but in tidbits. Printing it off as we speak :)

    Felt obliged to post this extra segment:

    FOODS TO AVOID:

    pop (of any kind)
    fried food
    sour cream
    white bread
    coffee
    alcohol (for the most part :D)
    mayonaise
    large portions of cheese
    sausage
    lard (duh)
    white rice (go with brown rice)
    potato chips
    french fries
    excessively processed meats
    excessively doughy foods like donuts
    excessively salty soups
    excessively greasy foods like pizza
    regular hot dogs
    instant oatmeal
    most store bought pastas (or so I've heard)
    ice cream
    homo milk
    candy bars
    any form of fruit juice that isn't %100 pure. None of that "drink", "beverage" or "punch" bullsh*t
     
  5. coin

    coin Don Juan

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    You should avoid instant oatmeal? Why?
     
  6. Industry

    Industry Senior Don Juan

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    For 10 year olds its ok. But tt is full of sugar and additives that are junk if you're on a diet.
     
  7. Miles Davis

    Miles Davis Senior Don Juan

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    Useful stuff.

    Sounds like a lot of it is derived from Body for Life
     
  8. (Sic)KNot

    (Sic)KNot Don Juan

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    Excellent post
     
  9. ReD MaFiA

    ReD MaFiA Senior Don Juan

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    what's homo milk?
     
  10. coin

    coin Don Juan

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    What if it's plain instant oatmeal? I buy the kind that doesn't have sugar and other sweeteners to add.
     
  11. Miles Davis

    Miles Davis Senior Don Juan

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    homogenized milk
     
  12. aolsuxs

    aolsuxs Don Juan

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    Thats from the bodybuilding bible correct (book)? I read it a while ago and it sounds familure, it was a good read if I recall correctly.
     
  13. heteropedro

    heteropedro Senior Don Juan

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    can i eat as many fruits as i want
     
  14. DIESEL

    DIESEL Master Don Juan

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    Body for Life didn't invest this, either. It's all common knowledge that's been around since forever.

    D.
     
  15. heteropedro

    heteropedro Senior Don Juan

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    Whats that mean?

    Also when should I do the cardio.
     
  16. Industry

    Industry Senior Don Juan

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    Let me put it to you the easiest way I can. Whatever you weigh, eat that much protein a day. 200 pounds? Eat 200g of protein every single day. Or better yet, use DIESEL's guides for protein intake.

    Do cardio whenever you feel necessary to do so. But don't overdo it... especially if you're trying to bulk. I am bulking right now and the only cardio I do is play basketball on Sundays.
     
  17. heteropedro

    heteropedro Senior Don Juan

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    ok thanks... is it ok if i do cardio almost every morning for 30mins?
     
  18. Industry

    Industry Senior Don Juan

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    ** Shameless Bump **

    More people need to see this so they don't ask food questions.
     
  19. heteropedro

    heteropedro Senior Don Juan

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    ok wtf this diet isnt workin im gaining weight. What should I do? Myabe I should do it diffrently becaus im younger.
     
  20. Industry

    Industry Senior Don Juan

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    This diet can be used for bulking and/or cutting. It all depends on how YOU use it.

    If you're trying to lose weight then you might be eating too many carbs and/or not doing enough cardio. And if you're drinking soda, beer, a lot of milkfat or juice on the side then you're screwing yourself.

    Try taking carbs out of one meal and doing an extra cardio session.

    Remember that Cardio = Busting your ass and sweating like you just banged the Dahm Triplets all at the same time.

    I'll give you a meal example:

    Tonight I'm going to eat this for Dinner.

    8 oz NY Strip Steak
    Stove Stop Stuffing
    Salad
    Water.

    For Snack Later --

    Protein Shake & Beef Jerky

    At bedtime --

    Glutamine w/ Cranberry Juice


    When I wake up I'll eat....

    Oatmeal
    Wheat English Muffins w/ Penut Butter
    Orannge
    Water

    Snack --

    Protein Shake & Bahel

    Lunch -- (I cheat sometimes here)

    Lean Ham Sandwich on wheat w/ one slice of cheese, lettuce, tomato, mustard. no mayo.
    glass of milk.
    some pretzels.

    I also allow myself one soda or red bull a day. (im trying to bulk).

    Lates --

    Industry
     

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