09-19-2003, 02:25 AM
I have posted this in numerous threads, which should point you in the right direction as far as planning a diet.
Welcome to WBB:)
Here are some general dieting guidelines that might be of some help:
1) 1 gram of protein per lb. of bodyweight
2) 25-30% of daily calories should come from fat (Essential fatty
acids making up most of this total)
3) Fill in the rest of daily calories with low glycemic index carbs, except postworkout which would ideally include high glycemic index carbs along with a quick digesting protein (whey protein).
4) Drink plenty of water throughout the day, and one gallon would be good starting point.
Listed below are some good sources of each macronutrient. This is just a small list and is by no means all inclusive.
protein sources: eggs, chicken, lean beef, dairy, fish
low GI carbs: oats, sweet potatoes, beans, whole wheat bread, vegetables, fruit
fats: nuts, natural peanut butter, oily fish (such as salmon), fish oil, flax oil, olive oil
To find out how many cals you should be eating each day I would slowly decrease cals in small increments until you are losing the desired amount of weight each week (approximately 1lb per week is a good number IMO). You can use www.fitday.com to help you track calories if you like. Here is an example of what I mean. Say you are eating 3000 cals and maintaining your weight then you would need to decrease cals by a small amount (about 200-300). That would put you at 2700 cals for the week. Keep cals at this level for the week and then weigh yourself at the end of the week and see how much weight you have lost. I woud weigh myself at the same time each week to try and ensure the most accurate measurement.
As far as routines go you might want to check out one of the WBB routines on the main page. The following site has a list of exercise illustrations that might be helpful as well www.exrx.net
09-19-2003, 01:19 PM
"What should I eat" is one of the most often asked questions. Here is a list that I was given that was pretty comprehensive and should give you an idea of where to begin. Please feel free to include additional foods or tips.
Fruit: Apples, Avocados, Bananas, Cantaloupe, Pears, Plums, Grapes, Kiwi, Apricots, Nectarines, Peaches, Berries, Oranges, Grapefruit
Vegetables: Asparagus, Artichokes, Bell peppers (red and green), Broccoli, Cauliflower, Brussels sprouts, Carrots, Celery, Corn, Eggplant, Peas, Green beans, Lettuce, Cabbage, Collard Greens, Salad Mix, Spinach, Tomatoes, Mushrooms, Cucumbers, Onions, Green Onions, Potatoes, Sweet Potatoes, Zuchini and other squash, garlic
Honey, Horseradish, Low-fat salad dressings, Mustard, Non-fat Mayonnaise, Slasa, Vinegars
Note - Choose low-fat or nonfat only when possible
Cheese, Cottage Cheese, Ricotta cheese, Eggs, Egg substitute, Egg Whites, Light margarine, Milk, Sour Cream, Tofu, Yogurt
Bagels, English Muffins, Pizza Crust, Rolls, Sourdough Bread, Lowfat Tortillas, Whole-wheat bread, whole-wheat pita bread
General Rule for Bread: Browner is Better
Cheerios, Oatmeal, Raisin Bran, Shredded Wheat, Wheat Chex, Other whole-grain cereals
Peanut Butter, Almonds, Walnuts, Brown Rice, White Rice, Wild Rice, Flour, Bulgurs, Couscous, Wheat Germ, Lentils, Dry Beans, Dry Split Peas, Garlic Powder, Imitation Butter flavoring, Cajun Spices, Mexican Spices, Vanilla flavoring, Sugar-free Sweetener, Canola Oil, Olive Oil, Raisins and other Dried Fruits, Flaxseeds
Tuna, Salmon, Black Beans, Kidney Beans, Lima Beans, Garbanzo beans, Green beans, Peas, Spinach, Tomatoes, Soup (lowfat and low Na), Broth, Pineapple, Peaches, Pears, Applesauce (unsweetened), Tomato Sauce
Pasta and Sauce
Spaghetti, Macaroni, Noodles, Nonfat Pasta Sauce
Chicken breast, precooked chicken strips, beef pot roast, round steak, sirloin steak, pork tenderloin, lean ground beef, lean ground turkey, turkey breast fillets, fresh fish fillets (halibut, orange roughy, salmon, shark, red snapper), scallops, venison, canadian-style bacon, leg of lamb, lean ham, lean deli meats
Strawberries, blueberries, Peaches, Orange juice, Fruit Juice bars, Asparagus, Broccoli, Soybeans, Other vegetables, Cooked Frozen Shrimp, One-package meals, Healthy frozen dinners
Bottled Water, 100% Fruit Juices (orange, apple, grapefruit), Tomato Juice, Diet Soda, Cofee, Tea
Whole-wheat pretzels, low-fat chips, popcorn, rice cakes, whole-wheat crackers, sherbert
Nutrition bars, protein powders, vitamins/minerals, glutamine, creatine, soy products, thermogenics
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