[2000Mustang]

Im looking to get back into weight lifting pretty hardcore. I also want to start eating right to assist my working out. Problem: I am pretty limited on my knowledge of healthy foods. What are a couple of healthy breakfast, lunch, and dinner combos? What is a healthy mid-day snack? Any info would be helpful

[ReverendDexter]

Easy way to determine this: would a caveman recognize what you're eating as food? If not, don't eat it.

[vfast]

lean meat,fish.. veggies etc... 6 small meals with a multi vitamins, amino acids

[MSO]

Originally Posted by ReverendDexter Easy way to determine this: would a caveman recognize what you're eating as food? If not, don't eat it.

lol i like that

red meat, candy, white bread = the devil

pretty easy

fish, poultry, vegetables, fruits

milk = bad

surprisingly, crispy bacon is an exception to the "no red meat" rule lol

[vfast]

fucking n'bor eats 4 bacon sandwiches a day

[ReverendDexter]

I diasgree about red meat being the devil. I would say don't eat a lot of it, but so long as you know where your meat is coming from (i.e., you pay extra for local grass-fed beef, and don't just get the cheap crap at the used food store), it's not bad.

Buffalo is a lot better than beef in that regard, plus it's much leaner and higher protein density.

In my opinion it's very worth it to eat organic, and I notice a difference when I do (I tend to get full eating half as much). Some people don't notice a difference at all.

And don't get me started on dairy. We're the only animals in the known universe that continue to consume milk after we're weaned, and we're the only ones that consume a different animal's milk.

[96Snaker]

Originally Posted by 2000Mustang Im looking to get back into weight lifting pretty hardcore. I also want to start eating right to assist my working out. Problem: I am pretty limited on my knowledge of healthy foods. What are a couple of healthy breakfast, lunch, and dinner combos? What is a healthy mid-day snack? Any info would be helpful

If you're going for denser muscles, you'll need a high regiment of protein (eggs, fish, nuts, chicken, milk, etc.); a great breakfast is a few eggs and some good old fashioned OJ. Protein shakes are also a personal favorite, especially immediately following a workout session. Small, chicken salads, are great for lunch, especially if you throw some fruit on them as a substitute for dressing (mandarin orange slices, bell peppers, grapes, apples, cranberries, etc.).

Just a few ideas taken from my diet/workout schedule.

[dr.gonzo!]

Dont go down the middle isles of the store.

[ReverendDexter]

Originally Posted by dr.gonzo Dont go down the middle isles of the store.

I've heard that, too. Works surprisingly well, lol.

[96Snaker]

Originally Posted by dr.gonzo Dont go down the middle isles of the store.

Usually I find that the top shelf items are 10x healthier than the bottom shelf items.

[JBIGBOOTSY]

there is: Tuna, egg whites, tuna, tuna, egg whites, and tuna... Oh yea, tuna.

[dr.gonzo!]

tea, sugar, canned veg's and mexican shit is the only thing in the middle I look for.

[MamaStang]

Shop the perimeter - +1

Raw fruits and veggies and lean meats such as fish, chicken (boneless/skinless) and pork. Red meat is okay but limit it to a treat every once in a while for doing a good job - a serving is about the size of the palm of your hand. We typically will eat 3 times that much in a setting - which is why it's bad.

Don't forget about beans! Black beans are high in protein - canned beans are okay but give them a rinse in water to rid them of extra salt.

[PiggySmallz]

in the morning a good simple carb is good to restore glycogen levels and get your insulin levels up...it helps your body absorb protein. I usually have a bowl of plain oatmeal and a scoop of protein with water to get my day started...and I also take animal paks vitamins in the morning...then 2.5 hours later I eat a can of tuna then 2.5-3 hours later I have grilled chicken breast with another serving of carbs usually a wheat bread (complex carbohydrate that takes time to digest) and I'll have some lettuce and tomato on it. Then I usually go to the gym about 3 hours after that when I get home from work. I take my creatine, amino acids, and nitric oxide pre workout...as soon as I'm finished I have some glycerol and a protein shake. Then I shower, right after my shower I eat some salmon I broil or bar b q with a side of steamed broccoli and a half cup of almonds or I replace the almonds with 2-3 tablespoons of peanut butter. Then 3 hours later it's around 10-11PM I have a casein protein shake so my body has protein to digest and use while I sleep. Then i wake up at 6:30 and do it all again.

if you want to build your muscles make sure you are taking in about .75-1 gram(s) of protein per pound you weigh. I also generally take in about 3500-3800 calories a day. Eat a lot, 85% of your workouts will be done in the kitchen so make sure you eat every 2.5-3 hours. If you eat every 3-3.5 hours thats ok too, but you want to make sure you get in 6 good meals a day. I weigh 160lbs right now so I generally take in 25-27 grams of protein per meal sometimes a little more sometimes a little less. It's rough but when you see the results you'll be very pleased

[04mustang232]

If you want to get stronger and bigger, you have to "feed the need". When your body is hungry, give it food. Then, when you get in the gym, bust your ass because you know you have plenty of fuel to keep you going. I eat alot of chicken, wheat bread, and i cannot stress, DRINK A TON OF WATER. People underestimate the value of water. Drink a gallon a day. Your skin will thank you, your eyes will thank you, your sweat wont stink, and youll feel better.

But, before i eat, i always drink a glass of water. Sometime you might think you are hungry, and your just thirsty.

[MustanG_guy17]

I just started trying to eat more to put on some more lbs.. yes more weight. My metabolism is really high and I am trying to offset it. This thread helped alot.

[96Snaker]

^^ Well said. Careful on the tuna though... although I too am addicted (every Safeway trip consists of at least a 6-can purchase)... because in small amounts it's healthy, but in large amounts, if there's too high a mercury count, well you know what mercury is....... bad for you.

Slightly metaphoric but, I live at SuperSupplements . Certain daily vitamins, protein/creatine powders, and lots and lots of teas I buy each month. I'm similar to your protein consumption per meal, at about 25 grams. I'm about 170 so that's about right for my routine.

I'm thinking of switching to cardio in the near future. My L.A. Fitness has a lap pool and I'd seriously like to get into a good swimming routine next year. Change it up a bit.

[PiggySmallz]

Originally Posted by 96Snaker ^^ Well said. Careful on the tuna though... although I too am addicted (every Safeway trip consists of at least a 6-can purchase)... because in small amounts it's healthy, but in large amounts, if there's too high a mercury count, well you know what mercury is....... bad for you. Slightly metaphoric but, I live at SuperSupplements . Certain daily vitamins, protein/creatine powders, and lots and lots of teas I buy each month. I'm similar to your protein consumption per meal, at about 25 grams. I'm about 170 so that's about right for my routine. I'm thinking of switching to cardio in the near future. My L.A. Fitness has a lap pool and I'd seriously like to get into a good swimming routine next year. Change it up a bit.

yea man I usually only eat a small can of tuna a day and to be honest I don't always eat it. That was just a quick sample of what my meal plan looks like. It gets fairly monotonous but when February comes around and I begin cutting intensely, I'll be glad I ate that way because I'll have plenty of muscle to be cut and have some mass. Nothing I hate more than being very well defined but not having any muscle to back it lol.

If you want a real good cardio, checkout HITT tabata drills. They break down very very little muscle mass and they boost your metabolism for quite a few hours afterwards. It's a 4 minute drill starting with 10 seconds rest then 20 seconds of work. I usually do it with sprints or front squats. They are no joke and were designed for olympic athletes, the first few times I tried them, I threw up a few times, but the results are great. Also it's extremely demanding on your lungs and heart, so anyone over 12% body fat I wouldn't recommend it. I seriously shake when I'm done with it

here's a good article on the tabata guerilla sprints...
Guerilla Cardio Tabata Sprints

[1FastFox]

Go to BodyForLife.com They have workout routines and diet plans on there along with success stories to show how well they work... I have been using their plans for a few years now and couldnt be happier with them.

[03_StangGuy]

Check this site out, its tells you which is better between two choices. So when you with your buddies and they wanna hit up wendys you can still eat heathly. Eat This, Not That - The No-Diet Weight Loss Solution From Men's Health

Now If you wanna build size it gonna be VERY tough not to put on any extra wait. Your need to eat excess for your muscles to grow. Your best bet would be put on size for a year and a few extra pounds and the work on losing the extra fat that you dont need. Doin cardio work will also hurt your efforts to build size. Size being big and bulky isnt efficient for running and speed you body wont get bigger. I was 140lbs a year ago and now im about 175, with about 15% body fat. Im workin now to drop the extra fat for the summer. Its easier and more livable than eating crazy healthly and a near zero fat diet. Also protein shakes are very necessary!