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Diet & Nutrition Message Board


Diet & Nutrition Board Index


Hi again Nikos, Okay, if you have to CHOOSE between diet and excercise, I say start with diet! It is so important to eat right. And a healthy diet will improve the effectiveness of your excercise. But both diet and excercise are quite important and both will contribute greatly to reducing your belly!

As you requested, here are some numbers for you. These are recommended daily calories for an adult male, 21 years old, 6'1", 195 lbs:
2200 if inactive (but this includes normal daily activity)
2400-2600 with 60 minutes of moderate activity (brisk walking, light sports)
2600-2800 calories with 60-90 minutes of heavy activity (basketball, running, etc)

Using the 2400 calorie range, and based on formulas previously posted you might want to eat meals as follows:
Breakfast, Lunch, and Dinner: 600 calories each consisting of approximately 75 carb grams + 37 protein grams + 17 fat grams
2 Snacks (each): 300 calories consisting of 38 carb grams + 19 protein grams + 9 fat grams

You would benefit greatly drinking 64-96 oz of water per day. The more you drink, the better your liver will function to metabolize fat.

So what fits into these numbers for you? Here are a few sample breakfasts:

1. 2 eggs + 2 slices of hearty whole grain toast with 1 tbsp of butter (the kind of bread where you can see the nuts and seeds in it) + 1 8oz container Lowfat fruit yogurt
Nutritional Values: 690 calories 50% carb/20% protein/30% fat
Notes: A bit high in calories but a good balance of nutrients

2. 2 packets of instant oatmeal (with 2 tsp of sugar and 1 tbsp of butter if you must!) + 3 oz ham steak + 1 banana
Nutritional Values: 550 calories 50% carb/20% protein/30% fat
Notes: To give you an idea of portion size, 3 oz of ham is about the size of a deck of cards, even if you would have to fold it.

3. 3 Nutrigrain frozen waffles + 1 cup of LF cottage cheese + 1 cup of sliced peaches (in own juice or drained well)
Nutritional Values: 515 calories 58% carb/32% protein/10% fat)
Notes: Pile this one together like a big ice cream sunday - its really pretty good! This is the lowest fat option here! The cottage cheese is your primary source of protein in this meal so you really cannot eliminate it or reduce it by much.

4. Fastfood option (believe it or not!): 2 egg mcmuffins (lowest in fat of any other FF breakfast sandwhich!) + 1 whole orange.
Nutritional Values: 670 calories 45% carbs/22% protein/32% fat
Notes: Don't eat Mcdonalds every day just because its on the list!!! Its rather high in sodium and higher in fat, and fastfood is never the best option. My point is that if you are out and about and you MUST choose - this is probably the one of the better menu choices. Gotta keep it realistic!

Here you can see, that convenient breakfast foods tend to run high in fat. You need to seek out foods which are higher in protein but lower in fat (which can be tricky, especially in your environment). So you if you consume more fat in the AM, reduce your fat intake later in the day. Your example of eggs, sausage, and cheese together in one meal gives you lots of protein, but WAY too heavy on fat in one sitting.

Remember, these numbers are targets - you can be off a bit in either direction - just focus on the target numbers as a goal. It would be virtually impossible to hit these targets precisely with each and every meal! Get on the web and start to look things up - the more you learn the easier it will be. Do a google search on "USDA Food Database" - you can find anything and everything there. Also remember its all about balance. You don't have to give up eggs or cheese you just need to combine your foods so you get modest, reasonable amounts of the nutrients you need (so for example you might avoid eating eggs [I]with[/I] cheese)
[QUOTE]1. 2 eggs + 2 slices of hearty whole grain toast with 1 tbsp of butter (the kind of bread where you can see the nuts and seeds in it) + 1 8oz container Lowfat fruit yogurt
Nutritional Values: 690 calories 50% carb/20% protein/30% fat[/QUOTE]

This one sounds like a reasonable meal, but is whole grain any better than whole wheat?

Also what kind of yogurts are good, I never have them so I am not sure which are good? Any suggestions there?

[QUOTE]2. 2 packets of instant oatmeal (with 2 tsp of sugar and 1 tbsp of butter if you must!) + 3 oz ham steak + 1 banana
Nutritional Values: 550 calories 50% carb/20% protein/30% fat[/QUOTE]

I don't really like oatmeal, so this isn't really a feasible option for me.


[QUOTE]3. 3 Nutrigrain frozen waffles + 1 cup of LF cottage cheese + 1 cup of sliced peaches (in own juice or drained well)
Nutritional Values: 515 calories 58% carb/32% protein/10% fat)[/QUOTE]

I like waffles a lot, but never had a nutrigrain one, also I don't really think I care for cottage cheese much unfortunely :( -- so this one isn't really a good possibility/fit for me.

I looked up eggo waffles (plain) and the ratio is 29g carb 5g protein 7g fat -- is that real bad since there isn't enough protein relative to carbs? Could those carbs just continue to add to my mid-section? (I would only need a little butter, I don't care for syrup on my waffles neccesarily......




[QUOTE]4. Fastfood option (believe it or not!): 2 egg mcmuffins (lowest in fat of any other FF breakfast sandwhich!) + 1 whole orange.
Nutritional Values: 670 calories 45% carbs/22% protein/32% fat[/QUOTE]

How bad are egg and cheese alone (no sausage)? Lately I have had egg and cheese on an english muffin in the mornings with medium sized fruit cup? Is that reasonable given my normal "sausage egg and cheese standards"?

Also are home fries (once in a while bad for breakfest)?



As you can see I am very picky and I seem to favor carbs and fat etc.... regardless of ratios.

I like waffles, meats, I dont mind fruit etc.....I use to have low fast peanut butter and whole wheat toast with water for breakfest and probably will continue that soon again when work ends next week.

I guess I just have to take this slow cause I am obviously very picky in all my meals and foods. Its going to very tough -- and the best I can do right now in the short term is cut off soda and fries (which I have done for 3 weeks now almost) and drink water all the time. COuple that with exercise daily starting next week I hope I can lose a little of the mid-section.

Just curious, but I notice that many basketball players tend to eat some junk food or foods that are high in carbs etc..... Could I follow a similiar diet and just exercise a lot more and cut off the soda, sweets etc....?

Would you say my extraneous fast food eating (over eating) and lack of exercise is the reason for my gut -- or is it mostly the ratios?

Thanks

Sorry for all the trouble, Im struggling with this as you can see --I want to be able to eat mostly what I like at a reasonable rate while Im young, while still being able to be in nice physical shape, and not have a mid-section. Im not 100% interested in eating perfect yet. But I want to start slowly and ease my way into better eating habits, just not drastically yet -- otherwise Im afriad ill UNDER eat.

Any help would be great :(





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