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Weight Loss Forum / General Topics / March 2005WOL advice needed
My object here is two-fold: 1. To settle into a normal way of eating. All my life I've eaten normally but in the last year I've been tending toward borderline eating disorder - starvation dieting and overeating at other times. 2. To increase my muscle mass. My current fat level is low. Gaining muscle will likely increase my fat level but at this point I don't care about that. I think I have a handle on the exercise. I've never had trouble motivating myself to do it. I have access to weight programs and equipment. I know I have to increase my protein intake. I know I have to decrease my cardio work. I know I have to work my muscles hard and I have to rest them. No, the hard part for me is the eating, in particular getting a controlled intake. In my recent past I've been doing things like not eating during the day, then having a big meal at the end of the day, or having a big food day, then virtually nothing the next few days to compensate. Bad Bad Bad food patterns I know. I want to be more sane about it all from now on. So the idea I had was to have 6 meals a day, all about equal calories and nutrition wise. This is the bodybuilders' way of eating. I'll make sure I get protein in each meal - eggs, chicken, fish, red meat too I guess, and today I bought some Myoplex for an additional source. I'm still not sure what to do about junk food, by which I mean high cal food with not much nutritional value. For me that means chocolate, wine, white bread and peanut butter, beer, hotdogs, and donuts. Should I give these foods up? Should I learn to eat them in moderation? Have them one day a month? Or one meal a week? (Even one meal a week I could gulp down 4000 cal of this food EASY, then regret the stomach pains later). I've seen some people here say they have 1 square of chocolate a day. That works with chocolate but is probably not a good idea with hotdogs or beer. If I have rules about this stuff I know I can follow them. But I need rules. So what do you think about my eating plan? Do you have any advice for me about junk food, something that works for you maybe? Or any other WOL advice at all. Thx all. > I'm still not sure what to do about junk food, by which I mean high cal food > with not much nutritional value. For me that means chocolate, wine, white > bread and peanut butter, beer, hotdogs, and donuts. Well some will debate with you on chocolate, wine, and peanut butter not having nutritional value. But if your goal is to gain weight I don't see any need to restrict any food unless it is a particular trigger for some "borderline eating disorder" behavior. I also desire to gain muscle (strength really) and this is a typical daily menu for me: Breakfast - egg whites and oatmeal mixed with fruit, nuts, etc. Morning snack - MRP shake Lunch - leftovers from previous day's dinner Preworkout snack - Clif bar Dinner - lean protein like chicken breast, lean beef, or fish; a whole grain; a leafy green vegetable; and another vegetable. Following this basic diet I have gained (based on bodyfat measures) 5 pounds of muscle in the last 3 months. As a relative "newbie" I have been able to also lose some bodyfat during this time. I do quite a bit less weightlifting and cardiovascular exercise than you do. With weightlifting I focus on compound movements and work the full body three times per week. Cardio is no more than one hour four times per week and all below a heart rate of 140 (approximately 75% of max). Most weeks I do significantly less cardio. The biggest struggle for me is patience, but I am trying to realize that I have the rest of my life to work on this. Matthew  SignatureYou're it. Get fit! Sign up for the President's Challenge: www.presidentschallenge.org/login/register_individual.aspx Group ID Number: 23823 / Group Member ID/Name: Alt.Support.Diet Began 3/10/2005 - Current: 1,262 points - Goal: 20,000 points >Following this basic diet I have gained (based on bodyfat measures) 5 >pounds of muscle in the last 3 months Do you have a goal weight? How much muscle would you like to put on? > >Following this basic diet I have gained (based on bodyfat measures) 5 > >pounds > of muscle in the last 3 months > > Do you have a goal weight? How much muscle would you like to put on? Currently I am around 175-180lbs. I would like to try a powerlifting "competition" (I will not be competitive by any stretch of the imagination) in a couple of years and see myself most likely in the 75kg (165lbs) weight class. So I will need to continue to lose bodyfat and gain muscle; eventually I will probably have to cycle between the two. Matthew -- You're it. Get fit! Sign up for the President's Challenge: www.presidentschallenge.org/login/register_individual.aspx Group ID Number: 23823 / Group Member ID/Name: Alt.Support.Diet Began 3/10/2005 - Current: 1,262 points - Goal: 20,000 points >Currently I am around 175-180lbs. I would like to try a powerlifting "competition" ...in a couple of years and see myself most likely in the 75kg (165lbs) weight class. So you see your total body weight decreasing? Why's that? Do you have a lot of fat to lose? > >Currently I am around 175-180lbs. I would like to try a powerlifting > "competition" ...in a couple of years and see myself most likely in the 75kg > (165lbs) weight class. > > So you see your total body weight decreasing? Why's that? Do you have a lot > of fat to lose? I am about 23% bodyfat currently. Matthew -- You're it. Get fit! Sign up for the President's Challenge: www.presidentschallenge.org/login/register_individual.aspx Group ID Number: 23823 / Group Member ID/Name: Alt.Support.Diet Began 3/10/2005 - Current: points 1,262 - Goal: 20,000 points > I also desire to gain muscle (strength really) and this is a typical daily > menu for me: > > Breakfast - egg whites and oatmeal mixed with fruit, nuts, etc. Just curious about this combination, how do you mix egg whites wth oatmeal? Do you microwave them with the oatmeal & milk, then add fruit'n'nuts? Does it taste palatable? > > I also desire to gain muscle (strength really) and this is a typical daily > > menu for me: [quoted text clipped - 4 lines] > Do you microwave them with the oatmeal & milk, then add fruit'n'nuts? Does > it taste palatable? Bad grammar. The egg whites are seperate from the oatmeal mixture. Matthew -- You're it. Get fit! Sign up for the President's Challenge: www.presidentschallenge.org/login/register_individual.aspx Group ID Number: 23823 / Group Member ID/Name: Alt.Support.Diet Began 3/10/2005 - Current: points 1,262 - Goal: 20,000 points >So the idea I had was to have 6 meals a day, all about equal calories and >nutrition wise. This is the bodybuilders' way of eating. I'll make sure I >get protein in each meal - eggs, chicken, fish, red meat too I guess, and >today I bought some Myoplex for an additional source. This is a good approach. Don't forget nuts and dairy as protein sources. >I'm still not sure what to do about junk food, by which I mean high cal food >with not much nutritional value. For me that means chocolate, wine, white >bread and peanut butter, beer, hotdogs, and donuts. You've got some non-junk items in your list. Chocolate, wine, and peanut butter (preferably natural) all have health benefits. Like everything else, you need to control the calories, but there's no need to eliminate them from your diet. Chris 262/130s/130s started dieting July 2002, maintaining since June 2004 >Don't forget nuts and dairy as protein sources. I still have the mind-set of wanting to avoid carbs and fat. I'll have to get past that. >Chocolate, wine, and peanut butter (preferably natural) all have health >benefits. Like everything else, you need to control the calories, but there's no need to eliminate them from your diet. Yes that's the point I've been missing. I can see now. I can eat those foods you mentioned, and they are beneficial *given* that I can control the calories. I guess it's back to Fitday for me. It's too easy for me to eat these foods and go over calorie limits without realizing. thx > I'm still not sure what to do about junk food, by which I mean high cal food > with not much nutritional value. For me that means chocolate, wine, white > bread and peanut butter, beer, hotdogs, and donuts. Should I give these > foods up? First of all, junk food in moderation. It's still okay as long as you can actually control the intake. Chocolate and wine, as others have said, have been proven to have health benefits and might just be good for your mental well being (I know that good, rich chocolate has that effect on me-- it's a serotonin thing). Secondly, natural peanut butter (with no added stuff, just the peanuts) is just like eating a handful of nuts. It's not just generally good for you; the healthy fats will aid in your muscle gain. Eat a tbsp or two with banana, apple, or whole grain bread. I think that you have a good plan. Do some experimenting on what and how you should eat so that you eat in a controllable fashion. For me it was low carb, which is used for body building in various ways. For you, it may be something else. Junk food is made to be overeaten, for obvious profit reasons. Signature223/173.3/180 |
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