eating for definition

  • Posted by a hidden member.
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    Aug 03, 2010 8:12 PM GMT
    can anyone share nutritional techniques i you're working on increasing definition?
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    Aug 03, 2010 9:39 PM GMT
    I just saw a nutritionist about that
    Basically,you have to cut down on rice,bread pasta etc. to 6 portions a day and a portion is half a cup.
    Also, eating white meat (chicken pork and fish) and only red meats twice a weak.
    Eat a lot of veggies and fiber
    I do a lot of salads with tuna, stir fry food in a wok you will see some great changes.
    (Also, less alcohol....the hard part lol)
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    Aug 03, 2010 9:45 PM GMT
    Thanks for this! I have the same goal. It's only been 3 weeks but I hope to see some great results in as little as 3 months.
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    Aug 03, 2010 10:01 PM GMT
    snowboarder saidI just saw a nutritionist about that
    Basically,you have to cut down on rice,bread pasta etc. to 6 portions a day and a portion is half a cup.
    Also, eating white meat (chicken pork and fish) and only red meats twice a weak.
    Eat a lot of veggies and fiber
    I do a lot of salads with tuna, stir fry food in a wok you will see some great changes.
    (Also, less alcohol....the hard part lol)



    Is it the alcohol that's bad, or the juices and mixes? I've been reading a lot about this too, and have found that

    • Red wines are great
    • Top-shelf alcohol like vodka, gin, tequila, etc. are fine to mix with soda water, diet tonic water, straight up, with squeezes of lime or lemon. It's sugary stuff like fruit juices and syrups that ruin it.
    • Light beers are OK.

    And obviously in moderation!

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    Aug 03, 2010 10:11 PM GMT
    Everything in moderation is always good, but if you are really looking for great definition and physique, high protein diet, with low carbs, healthy fats like flaxseed oil, light olive oil, and cutting carbs after 6pm, low to no sodium diet is good too, i have leaned out a few times to such diets, it takes discipline, dedication and motivation, alcohol can be reduced to on glass of red wine a day or every second day, tons of water, green tea (homemade of course) also veggie, grilled chicken, brown rice, and Oatmeal in the morning, with scramble eggs helps a lot.... Good luck!!

    p.s dont forget the vitamins, mineral, BCAA's, Glutamine.... L-arginine, and CLA... if u can get them... icon_smile.gif
  • Regina_Guy

    Posts: 406

    Aug 03, 2010 10:15 PM GMT
    DjDorchester said
    snowboarder saidI just saw a nutritionist about that
    Basically,you have to cut down on rice,bread pasta etc. to 6 portions a day and a portion is half a cup.
    Also, eating white meat (chicken pork and fish) and only red meats twice a weak.
    Eat a lot of veggies and fiber
    I do a lot of salads with tuna, stir fry food in a wok you will see some great changes.
    (Also, less alcohol....the hard part lol)



    Is it the alcohol that's bad, or the juices and mixes? I've been reading a lot about this too, and have found that

    • Red wines are great
    • Top-shelf alcohol like vodka, gin, tequila, etc. are fine to mix with soda water, diet tonic water, straight up, with squeezes of lime or lemon. It's sugary stuff like fruit juices and syrups that ruin it.
    • Light beers are OK.

    And obviously in moderation!



    Yeah, the trick is to stay away from the sugary mixes. Soda water water is the way to go!. Below is a link to three great summer drinks!

    [url]http://www.bengreenfieldfitness.com/2010/03/three-drinks-to-have-if-you’re-partying-and-want-to-do-as-little-damage-as-possible-to-your-body/[/url]
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    Aug 03, 2010 10:46 PM GMT
    thanks everyone for your posts. this pretty much confirmed what i figured was the case.
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    Aug 04, 2010 5:30 AM GMT
    Well with low carbs, healthy fats like flaxseed oil, light olive oil, and cutting carbs after 6pm, low to no sodium diet is nice , i have leaned out a few times to such diets, it takes discipline, dedication and motivation, alcohol can be reduced to on glass of red wine a day or every second day, tons of water, green tea.
    hgh
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    Aug 04, 2010 11:51 AM GMT
    Alcohol is bad because its actually a lot of calories but it doesnt fulfill your hunger. One beer = 15minutes of cardio.
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    Aug 04, 2010 12:20 PM GMT
    snowboarder saidAlcohol is bad because its actually a lot of calories but it doesnt fulfill your hunger. One beer = 15minutes of cardio.



    I disagree. If you're working out regularly, how much do you care about the extra calories from a couple of drinks? Unless you're on a major weight-loss diet, I don't think top-shelf alcohol, red wine, or light beer is going to be a problem for you. Skip the juices, mixes, syrups, etc., that's where the problem lies.


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    Aug 04, 2010 12:37 PM GMT
    When I dropped my 65 lbs about two years ago, I cut out alcohol all together, mainly to avoid the drunken munchies and Taco Bell binges. I had a general shape of ROUND. lol. Last summer I discovered a low carb margarita mix, only 5 calories and no sugar. you can't tell a difference....only fresh lemon/lime juice is probably still better for you.
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    Aug 04, 2010 1:00 PM GMT
    snowboarder saidAlcohol is bad because its actually a lot of calories but it doesnt fulfill your hunger. One beer = 15minutes of cardio.


    Damn...I have about 4 hours of cardio to do today then...
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    Aug 04, 2010 2:43 PM GMT
    old fashioned diet...2 large balanced meals and some snacks to get through the day (and night)
  • tongun18

    Posts: 593

    Aug 04, 2010 7:08 PM GMT
    Alcohol should be kept to a minimum guys, even if its a light beer or a hard drink without the mixes. The metabolic breakdown of alcohol is a four step process, every step releases energy (calories). Because many of the calories are not released during the first step of the process, companies are not required to count those calories on their nutrition labels.

    Keep this in mind: a single shot of 80 proof alcohol contains roughly 65 calories (assuming the alcohol is taken completely through the bodies metabolic process.) More if its a sweet liquor like rum.

    Wine on average has 23 calories per ounce.

    Beer (at 4.5% ABV) is roughly 12 calories per ounce.

    Also, something else to consider, alcohol suppresses testosterone! Less testosterone is going to make it difficult to build and/or maintain both mass and definition.
  • Regina_Guy

    Posts: 406

    Aug 04, 2010 7:28 PM GMT
    I've recently discovered quinoa, which is pretty similar to couscous. It's full of protein and acts as an antioxidant. There is a ton of other health benefits associate with it. You should check it out!

    http://www.whfoods.com/genpage.php?dbid=142&tname=foodspice




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    Aug 05, 2010 3:41 PM GMT
    i will. i've seen it but haven't tried it yet.
  • fitartistsf

    Posts: 638

    Aug 05, 2010 4:06 PM GMT
    Here's what I wrote on a similar thread...

    "I just dropped about 15 pounds, (see my newer photos just added in my profile, black Levis) for my high school reunion on July 31st, eating fish and vegetables. My trainer has been bulking me up the normal way for over a year, then about a month ago, she, yes, SHE (a former competitive body builder, now trainer/nutritionist), had me begin to increase my water intake, now up to 2 1/2 gallons a day.
    Also eating certain vegetables that are diuretic in nature, asparagus, broccoli, spinach (but that is high in sodium, so watch that one...), green beans. Increasing your intake of those to 1-2 cups, cooked, at every meal. Eat every 2 hours, small portions, measured cooked, since obviously you will eat again in 2 hours. I love fish, so I was able to rotate different dishes, so as not to burn out on it. 6 oz portions at a meal. No salt, herbs, like Mrs Dash brands, are good. No rice, or potatoes (your cutting carbs/starches). No sugar. No fruit (it's sugar, even natural). No sodas. WATER only. If need be, take a diuretic pill, but keep the water coming. Expel, or Extract, are 2 of the diuretics I know of...

    Needless to say, at my reunion on the evening of July 31st, my 30th high school reunion, gay or not, I was the center of attention, mobbed for photos by the women, and pumped for information about my workouts by all the guys... even the fat ones that were the sports gods I had crushes on in high school."

    Even now, a week after the event, I am still on the diet. My definition has been slow in coming, but it is coming....

  • Regina_Guy

    Posts: 406

    Aug 05, 2010 4:26 PM GMT
    fitartistsf saidHere's what I wrote on a similar thread...

    "I just dropped about 15 pounds, (see my newer photos just added in my profile, black Levis) for my high school reunion on July 31st, eating fish and vegetables. My trainer has been bulking me up the normal way for over a year, then about a month ago, she, yes, SHE (a former competitive body builder, now trainer/nutritionist), had me begin to increase my water intake, now up to 2 1/2 gallons a day.
    Also eating certain vegetables that are diuretic in nature, asparagus, broccoli, spinach (but that is high in sodium, so watch that one...), green beans. Increasing your intake of those to 1-2 cups, cooked, at every meal. Eat every 2 hours, small portions, measured cooked, since obviously you will eat again in 2 hours. I love fish, so I was able to rotate different dishes, so as not to burn out on it. 6 oz portions at a meal. No salt, herbs, like Mrs Dash brands, are good. No rice, or potatoes (your cutting carbs/starches). No sugar. No fruit (it's sugar, even natural). No sodas. WATER only. If need be, take a diuretic pill, but keep the water coming. Expel, or Extract, are 2 of the diuretics I know of...

    Needless to say, at my reunion on the evening of July 31st, my 30th high school reunion, gay or not, I was the center of attention, mobbed for photos by the women, and pumped for information about my workouts by all the guys... even the fat ones that were the sports gods I had crushes on in high school."

    Even now, a week after the event, I am still on the diet. My definition has been slow in coming, but it is coming....



    I guess it really depends on what your ultimate goal is. Sounds like your into it pretty hard-core. I enjoy eating, so I'm not about to just live on green veggies and meat. One of my goals is to gain weight and muscle. Everything I have read says that you should have equal portions of protein and carbs. Just stick with carbs that are not refined, such as brown rice and whole wheat pasta. Sweet Potatoes are also a great option!

    I also love fruit, so instead of cutting it out completely, I'm sticking to the fruits that are lowest in sugars, such as berries, cantaloupe, and nectarines. before you buy any processed foods, make sure you read the labels. The rule of thumb is if it has more than 10g of sugar per 100g portion, don't buy it.

    Hope that helps. I've discovered there is too much contradictory information out there when it comes to eating right. It can be very confusing!!!
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    Aug 05, 2010 4:57 PM GMT
    what is difficult for me is eating right with a busy schedule. its tough when you have to work thru lunch and the office orders in pizza. or you get home really late and the only thing you have energy to do is grab a bag of chips and crawl into bed. also, weekends when your friends want to go out to eat and you can't stop yourself from just pigging out.
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    Aug 05, 2010 5:04 PM GMT
    This is all so informative, thanks guys! icon_biggrin.gif
  • fitartistsf

    Posts: 638

    Aug 05, 2010 5:04 PM GMT
    Regina Guy...
    This is not my normal diet... I too love to eat. I just leaned out, after 2 years of lifting for bulk, so I would look more cut for my reunion. I dropped from a stocky 207, to 192 in the newer photos on my profile (black jeans). I will be off the diet soon, bulking up again, so eating again, proteins and carbs...
    What my trainer had me do, was a smaller version of what competitive bodybuilders go through to cut down weight and gain definition....