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Thread: Diet Guidlines and Tips

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    Wannabebig Member BobbyRS's Avatar
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    Diet Guidelines and Tips

    This is a collection of info I have collected over the years. Some are more true then others and some can be completely wrong for some people. So, Feel free to add... Let me know what you think. I'm curious what others would say. Maybe this will spawn some good discussions.

    Things to Remember When Dieting:

    1. There aren't that many different ways to train a muscle, but there are many different alterations you can make to your diet to fine-tune your performance.
    2. The hardest part of a fat loss program is discipline.
    3. The hardest thing about loosing fat is patience.
    4. Just don't gain weight so you gain a number. Gain quality.
    5. Become more aware of what you put through your body, rather then only what you put your body through.
    6. Never attempt to gain or lose weight! Instead, you should always strive to gain muscle and lose fat!
    7. Building a sustainable diet and exercise plan is the key to maintaining a consistent weight.
    8. Controlling proportions is one of the most important aspects of dieting.
    9. How much you eat is important, but it is just as important to know what to eat and when to eat it. This is crucial to long-term success.

    Dieting for Losing Fat:

    1. A caloric level of 10-14 calories per pound is suggested as a starting place for fat loss.
    2. Eat 5-7 meals a day, approx. 3 hours apart, to help increase metabolism, control hunger, and prevent storage of excess calories as fat.
    3. Eat every 3 hours to keep a steadier flow of nutrients into the body.
    4. Have a protein source with each meal to help keep nitrogen levels high and minimize muscle breakdown.
    5. Eat 1 gram of protein per pound of bodyweight to help reduce muscle breakdown.
    6. Consume a low amount of carbs. 30-45% of total calories is a good place to start.
    7. Keep fat intake around 20-30%. Mostly from EFA's (like flax seed oil, cod liver oil, and olive oil).
    8. Never go below 15% of daily fat intake. You risk health deficiencies & causes fat hoarding.
    9. Eat a lot of fruits and vegetables as your carb sources (low GI and high in fiber).
    10. Eat fruits and vegetables first in your meal. They will help in lowering the GI on foods to follow.
    11. Keep the carbs as low as possible, around 5-15 grams of carbs per meal! Except fruits and Veg.
    12. The first 5-10 pounds of weight loss are going to be from water and carb storage.
    13. As you lose/gain weight, you metabolic rate changes. Adjust calorie increase/decrease accordingly.
    14. A good diet in reduction of weight loss is between .5-1 pound a week. Any more and the greater the weight loss is attributed to muscle loss instead of fat.
    15. After 20 pounds of weight loss, you will start to lose strength. That is why you should stay within 20 pounds of 10% bf.
    16. Severe calorie restriction, whether from reduced food intake or imposed by excessive exercise, lowers testosterone, which causes muscle loss.
    17. A decrease in calories by 15% does not lower T levels.
    18. When refeeding resumes and calorie intake equals calorie expenditure, T levels will rise back to normal.
    19. If you are engaging in chronic high volume endurance exercise, even extra calories won't help raise your T levels back to normal.
    20. Drink enough water. Multiply your weight by .55 or one ounce for every 2 pounds.
    21. Get at least 8 hours of sleep every night. Less than 8hrs. causes a surplus of insulin, which boosts body fat storage. Sleep is when you grow the most.

    Dieting for Muscle Gain:

    1. A caloric level of 16-19 calories per pound is suggested as a starting place for mass gains.
    2. Eat 6-7 meals a day to help increase metabolism & provide enough calories to support gains.
    3. Eat every 3 hours to keep a steadier flow of nutrients into the body.
    4. Have a protein source with each meal to help keep nitrogen levels high.
    5. Eat 1 gram of protein per pound of bodyweight for mass gains.
    6. For mass gains, 45-55% of total calories as carbs is a good place to start.
    7. Keep fat intake around 20-30%. Mostly from EFA's (like flax seed oil, cod liver oil, and olive oil).
    8. Do not bulk up more than 15 pounds. If you bulk up more than 15 pounds you will lose strength.
    9. Do not go above 14-15% body fat. Gain 10-15 pounds and then diet to the previous BF level.
    10. When overfed, in an attempt to induce weight gain, there tends to be a decrease in T levels, as upper body fat increases.
    11. Limit calorie intakes to less than 1000 calories above energy requirements.
    12. Drink enough water. Multiply your weight by .55 or one ounce for every 2 pounds.
    13. Get at least 8 hours of sleep every night. Less than 8hrs. causes a surplus of insulin, which boosts body fat storage. Sleep is when you grow the most.
    14. Don't eat less then 1hr. before a workout. Eating too close to a workout will direct blood to the gut for digestion, and cause insulin release. Both impeding performance.
    15. Alternate mass gain (accepting fat gains) with fat loss (trying to minimize muscle loss). This avoids the buildup of excessive body fat levels, while allowing one to gain mass.
    16. For weight gain 7-12 pounds a year is good. For arm gains an inch a year is good.

    Tips for Losing Fat:

    1. Don't eat the same thing every day, at the same time every day - Mix it up! You will probably have a few core staples of your diet, (chicken breasts, tuna, eggs etc) but don't get too routine in the type of food you eat! Use various different sauces and prepare the food differently! (Bake, barbecue, grill but not fry!)
    2. Treat yourself to a little snack/treat - If you get too strict with your diet/meals, you will psychologically go nuts! Every now and then, treat yourself to a small portion of something you normally wouldn't eat. (licorice, pretzels, nuts etc.) If you don't, you will eventually snap and binge on a large pizza and half a gallon of rocky road! (Not that you should have this in your house!) The key here is moderation and to make yourself feel like you are treating yourself to a reward.
    3. Experiment with foods - Do something different! Use different sources of protein, if you are sick of the same old thing. Mix different things/fruits/juices into a post workout shake! What do you have to lose?
    4. Measure progress regularly - if one or two weeks go by without any progress, something has to change. Try cutting back on carbohydrates and calories or increasing cardio.
    5. Try cycling caloric intake - staying on a calorie-restricted diet for too long can make your body adjust by dropping metabolism. Having a day of no calorie deficit or surplus may hold off unfavorable metabolic changes.
    6. Allow yourself one cheat day a week - so it's easier to stick with your diet. It's also best to have any cheat meals after working out when you can store most of your carbs as glycogen, not fat.
    7. Don't have late meals - try not to eat anything less than 2 hours before bed. If you do, make sure it's light, low fat, high in protein, and low carb.
    8. Avoid processed foods - processing removes most vitamins and fiber (raising GI) and tends to destroy essential fatty acids. (Stay away from anything in a box unless it's whole grain)
    9. Control Proportions - Believe it or not cooking the meal is not the most important thing, it is what you put on your plate. I believe in portion control. As long as you control the proportions you don't have to limit yourself to many tasteless diet foods. You can still enjoy what you like to eat - to a limit.
    10. Slow down your eating - You eat so fast that your stomach hardly has time to tell your brain that it is full. Eat slower! Eating slowly will help prolong the enjoyment and probably will reduce the amount of food actually eaten. Try these few tips: Drink a glass or two before a meal. This will help curve your starvation and make you feel fuller quicker. On every bite, chew, swallow, put down your fork, and take a sip of water. Also, try having a conversation to help slow you down.
    11. Eat enough fiber - Not enough fiber in your diet? Fiber rich foods help control blood glucose and insulin levels. Therefore, making you feel fuller longer.
    12. Eat lots of fruit and veggies - fruit may contain fructose, but though it is simple in structure, it has the least effect on blood sugar out of all foods! Veggies are high in fiber, which also lowers GI. Some exceptions: bananas, carrots, and most dried fruit.
    13. Don't boil your veggies - fiber lowers GI, but there are soluble fibers that are lost when boiled in water (and poured off), so steam your veggies, or eat them raw.
    14. Stick with whole grain foods - when selecting bread, make sure white flower is not the first ingredient! Eat oatmeal instead of flaky cereals, and get protein fortified or whole-wheat pasta.
    15. Eliminate juice/pop calories - Substitute pop and juice with water or diet drinks with virtually no calories, milk is fine, but not between meals. Anything with caffeine in it doesn't count because the caffeine will act as a diuretic. As well, alcohol tends to further dehydrate you so beer after a workout isn't a good way to increase your fluid intake.
    16. Start meals with salads/fruit/veggies - eating low GI/high fiber foods before a meal lowers overall GI, so eat your salad first, or start your meal with an apple.
    17. Taper your meals through the day - make your biggest meals in the morning, and taper them off as the day goes on.
    18. Understand the Glycemic Index - it is a measure of how much blood sugar is elevated in response to eating food. Lower the GI, the better. High blood sugar leads to high insulin levels, which leads to fat storage and less satiety.
    Last edited by BobbyRS; 05-14-2003 at 12:14 PM.

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