Help me get my diet regimented to achieve my goals :D (food cravings, dieting, meal planning)

  • Posted by a hidden member.
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    Dec 04, 2012 12:28 AM GMT
    All right,

    I come from a family that has very poor nutrition and dieting habits. Growing up, we went to fast food all the time and definitely used sweets as a reward. My parents are about as athletic as Snoopy's pet sloth. My dad overeats an embarrassingly tremendous amount. They sit on the couch and watch TV, that's their extracurricular life.
    Being brought up in that kind of environment means that my mind automatically defaults to fatty and sugary foods whenever my emotions get the best of me. I was never fat (a little pudgy when I was 16), but, to this day, I still struggle with some aspects of these old habits, and I want to BREAK free from them once and for all!!

    Now, over the past few years I have gotten really serious about substituting my food cravings with other habits (mostly exercise) and dealing with the underlying issues that make me eat late at night or when I'm unhappy (boredom, loneliness, anxiety, anger...).

    However, I still relapse into my old habits. Just the other night, I ended up eating almost an entire can of whipped cream, half a quart of egg nog, tons of banana chips, etc. It was a gorge fest, and, afterwards I realize that it probably set me back from achieving my goals and this upset me because I have been so good about going to the gym and doing very demanding aerobic and weight training routines. I figure, if I can get myself into the gym 5- 6 days a week without even making excuses as to why I don't want to go, then why can't I have that attitude with junk food??

    Now, I think the best way for me to beat this would be to have a daily food log and PLAN what I am going to eat for the day. But I also need to know just how many calories, protein, fat, and carbohydrates I should be taking in so that I can prepare.
    It is probably important to lay out my goals first:

    I would like to gain muscle mass on my upper body, particularly back, chest, and shoulder areas. I'm guessing 10 lbs. would suffice.
    I also probably have about 5 lbs. of remaining fat around my midsection that needs to go away quickly, and I have never been able to get rid of it throughout my entire life because of these addictive habits. It's very subtle, and everyone tells me not to worry, but I know it's there, and I don't like it, and that's all that matters. I also haven't been as dedicated to weight lifting as I am now, so, I think just from adding that, I will definitely see results.

    My routine is: weight training full body 90 minutes 3x per week.
    Rigorous swimming aerobics, breast stroke and freestyle, 45 minutes 3x per week.
    I do go for long walks everyday when I walk the dogs, and I'll ride my bike around town a few times a week.
    So I'm a very active guy.

    I also need to get into the habit of buying and preparing the right foods.
    This is the most important part for me, because, if I know what to buy and what to make, then planning out my day will be a breeze. I am a VERY organized and regimented person- if I make a plan, I do it. I do eat very healthy already and I have managed to get my portions down to reasonable sizes over the years, but, without a plan, I kind of let loose and will eat whatever is available if I'm hungry.

    First off, I would like to know, how much protein daily do I need to achieve my goals?
    I've heard 1g per 1lb. of body weight. I am at 150 lbs. now.
    150 g is a ton of protein, which leads me to my next point:
    I don't want to eat too much meat. I'd prefer to eat less meat and more vegetable and grain protein sources. Right now I'll have eggs in the morning, turkey breast for lunch, and some fish for dinner, and I like that type of portion. I do not want to be one of those guys that eats 2 steaks for dinner, a lb. of chicken breast for lunch, and 6 eggs for breakfast. Besides the health risks of a diet like that, it's too damn expensive!!

    So, if you guys could send in some recommendations/ recipes for what are good protein rich foods that aren't heavy on the meat as well as other all around foods to eat. I hear a lot of you talking about wheat germ, what's that all about??

    Also.. I am not against protein powder, but, I prefer to keep it all natural. The protein powders I have seen have tons of artificial sweeteners, chemicals, and preservatives. What's the point of working so hard on your body if you're going to poison it with such garbage? Same with protein and energy bars, they seem to have a lot of junk in them.
    So.. good quality protein shakes and bars, I'm all ears.

    Thanks a lot in advance.. I know I just typed out a bunch of stuff, but it has been something that has been bothering me lately. And you are probably helping out a lot of other people that may be reading this and going through the same thing but were too shy to say anything. icon_wink.gif
  • Posted by a hidden member.
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    Dec 04, 2012 5:30 AM GMT
    Dude you post a new diet thread everyday. Suck it up and pay a registered dietitian. Do you really want to get nutrition advice from ANYONE ON THE INTERNET? Seriously? Don't fuck your health up.
  • GWriter

    Posts: 1446

    Dec 04, 2012 6:18 AM GMT
    Timshel,
    Don't overthink things. You like fish? So eat more! Fish is a great source of protein. (Smaller is often better. Things like sardines, mackerel, and anchovies have great Omega 3 profiles and often have fewer toxins like mercury.)
    There are some good protein powders out there; just do some research. "Upgraded Whey" is from grass-fed cows and looks like a very clean product. I think there are others. I personally use the one from U.S. Wellness.

    Now (not to hijack this thread, but...) Bluey...Please, please, get your own blog, where you are in charge, and the only one dispensing nutrition advice. It will be cathartic for you.
    This site is driving you crazy, and frankly you are a bore. Sorry. People here ask for and give advice on workouts, food and nutrition, recreational activities, car problems, roommate issues, financial decisions, physical aches and pains, sexual activity, relationships, hobbies, mortgage payments, legal disputes, etc., etc., etc.
    And people respond... as regular people! That's the whole point.
    It's just advice from a random bunch of homo's! It is worth what is worth. Do you see anyone else running around saying, "Don't listen to anyone but me! Those other people have no legitimate opinions! I'm a registered:
    Dietician
    Sex Therapist
    Accountant
    Psychologist
    Car mechanic
    Attorney
    Spiritual advisor
    Etc. etc.

    It's really tedious to see you on every nutrition/diet thread telling everyone else they are not entitled to an opinion because they are not (like you!) a registered dietician. Enough.

    Sorry, timshel! icon_neutral.gif

  • Posted by a hidden member.
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    Dec 04, 2012 6:21 AM GMT
    bluey2223 saidDude you post a new diet thread everyday. Suck it up and pay a registered dietitian. Do you really want to get nutrition advice from ANYONE ON THE INTERNET? Seriously? Don't fuck your health up.


    Like any good scientist I collect evidence and make an educated hypothesis. A lot of people here appear to know what they are talking about. Even going to one dietician probably wouldn't suffice.
    I'm curious about learning. Too bad more people aren't.
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    Dec 04, 2012 7:29 AM GMT
    For the most versatile and healthy food: Black Beans are your friend (very high in protein and fiber, no animal parts, and dirt cheap).

    As for eating habits in general: Eat something every 3 hours when awake (alternating between high carb/fiber snack and complete meals). Eat meals in this order: 12 oz of water, 1 serving of fruit, then savory dish (50% carb 25% fiber and 25% protein), do not drink water afterward for at least 30 minutes. The initial cup of water should help inhibit ghrelin secretion (increasing satiation), the fruit will give you a rush of sugar, and the lingering savory flavor at the end will give your brain a chance to realize that you've eaten something substantial. Finally, just don't stock your fridge with junk to begin with and don't have lunch with people who stuff their face with garbage. Also, get a food scale and actually read nutrition labels.

    Additional reading:
    Black Bean Nutrition Facts
    Government Recommended Daily Intake Values Table (Macro and Micro nutrients)
  • Posted by a hidden member.
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    Dec 04, 2012 7:31 AM GMT
    I can relate to what you wrote except I was heavy for a long time.

    I think kicking the emotional overeating is a constant work in progress, and a lot of the time it has to do with the decisions you make. I know I can't have cookies, chips, candy, or cakes in the house, or else they will get eaten by the box full. Right now when I get a bad sugar and fat craving I eat an apple and some raw almonds. Fiber, good fat, and a little protein...all of which help me be fuller. Being prepared is half of it, and I notice that that's where I fall short sometimes especially since I'm on the go a lot with my job.

    My honest advice would be to try dealing with the emotional overeating thing before you try to gain muscle, because when you're lifting for muscle growth, you get HUNGRY and it's so easy to make bad choices when you're wanting to eat everything in sight.
  • Posted by a hidden member.
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    Dec 04, 2012 7:32 AM GMT
    Paleo diet is easy. Since its a full fat , eat all
    you want diet you do not have cravings nor does your body get weirded out from starvation .
  • rugbyjockca

    Posts: 84

    Dec 06, 2012 12:25 AM GMT
    I just wanted to say that there are benefits to keeping a food log even if you don't know the details of the food you're eating. It can help you track when and why you binge or fall off the wagon, and can also provide some additional willpower if you are considering a binge ("If I eat all this, I'll have to put it in my food log and it'll be there forever. Ugh. Better not.")

    I'm new to the food log thing, but it's been helping me stay honest - even though I don't know exactly what the macros are - for the last few weeks and my diet (and gains) have never been better.
  • Posted by a hidden member.
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    Dec 06, 2012 12:26 AM GMT
    chocolate_ganache_tart_600.jpg

    mmmm...ganache...
  • Posted by a hidden member.
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    Dec 06, 2012 12:46 AM GMT
    Alpha13 saidPaleo diet is easy. Since its a full fat , eat all
    you want diet you do not have cravings nor does your body get weirded out from starvation .
    +1

    And even if you don't do 100% Paleo, the basic principle is still WAY more healthy than junk food. Just cut out all processed foods, grains, and dairy...and cut down on sugary stuff (including drinks).
  • Posted by a hidden member.
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    Dec 06, 2012 4:31 AM GMT
    GWriter saidTimshel,
    Don't overthink things. You like fish? So eat more! Fish is a great source of protein. (Smaller is often better. Things like sardines, mackerel, and anchovies have great Omega 3 profiles and often have fewer toxins like mercury.)
    There are some good protein powders out there; just do some research. "Upgraded Whey" is from grass-fed cows and looks like a very clean product. I think there are others. I personally use the one from U.S. Wellness.

    Now (not to hijack this thread, but...) Bluey...Please, please, get your own blog, where you are in charge, and the only one dispensing nutrition advice. It will be cathartic for you.
    This site is driving you crazy, and frankly you are a bore. Sorry. People here ask for and give advice on workouts, food and nutrition, recreational activities, car problems, roommate issues, financial decisions, physical aches and pains, sexual activity, relationships, hobbies, mortgage payments, legal disputes, etc., etc., etc.
    And people respond... as regular people! That's the whole point.
    It's just advice from a random bunch of homo's! It is worth what is worth. Do you see anyone else running around saying, "Don't listen to anyone but me! Those other people have no legitimate opinions! I'm a registered:
    Dietician
    Sex Therapist
    Accountant
    Psychologist
    Car mechanic
    Attorney
    Spiritual advisor
    Etc. etc.

    It's really tedious to see you on every nutrition/diet thread telling everyone else they are not entitled to an opinion because they are not (like you!) a registered dietician. Enough.

    Sorry, timshel! icon_neutral.gif



    Don't attack me on behalf of what you think other people are thinking. That's psychotic. He wants good advice, but he's looking in the wrong spot and I'm telling him so and why. If you personally find it tedious to read my posts, then block me and don't read my posts. I don't need people calling me a bore on the internet. Most people would pay nice money for my input, but if you want to listen to anyone on the internet, block me.
  • Posted by a hidden member.
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    Dec 07, 2012 1:53 AM GMT
    bluey2223 said
    GWriter saidTimshel,
    Don't overthink things. You like fish? So eat more! Fish is a great source of protein. (Smaller is often better. Things like sardines, mackerel, and anchovies have great Omega 3 profiles and often have fewer toxins like mercury.)
    There are some good protein powders out there; just do some research. "Upgraded Whey" is from grass-fed cows and looks like a very clean product. I think there are others. I personally use the one from U.S. Wellness.

    Now (not to hijack this thread, but...) Bluey...Please, please, get your own blog, where you are in charge, and the only one dispensing nutrition advice. It will be cathartic for you.
    This site is driving you crazy, and frankly you are a bore. Sorry. People here ask for and give advice on workouts, food and nutrition, recreational activities, car problems, roommate issues, financial decisions, physical aches and pains, sexual activity, relationships, hobbies, mortgage payments, legal disputes, etc., etc., etc.
    And people respond... as regular people! That's the whole point.
    It's just advice from a random bunch of homo's! It is worth what is worth. Do you see anyone else running around saying, "Don't listen to anyone but me! Those other people have no legitimate opinions! I'm a registered:
    Dietician
    Sex Therapist
    Accountant
    Psychologist
    Car mechanic
    Attorney
    Spiritual advisor
    Etc. etc.

    It's really tedious to see you on every nutrition/diet thread telling everyone else they are not entitled to an opinion because they are not (like you!) a registered dietician. Enough.

    Sorry, timshel! icon_neutral.gif



    Don't attack me on behalf of what you think other people are thinking. That's psychotic. He wants good advice, but he's looking in the wrong spot and I'm telling him so and why. If you personally find it tedious to read my posts, then block me and don't read my posts. I don't need people calling me a bore on the internet. Most people would pay nice money for my input, but if you want to listen to anyone on the internet, block me.
    Girls, girls! Play nice! No hair pulling or ripping out nipple rings!

    You're both right, except that one of you could lose his license if someone got fucked up by following his online advice, and sued. icon_wink.gif
  • Posted by a hidden member.
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    Dec 08, 2012 7:38 PM GMT
    paulflexes said
    bluey2223 said
    GWriter saidTimshel,
    Don't overthink things. You like fish? So eat more! Fish is a great source of protein. (Smaller is often better. Things like sardines, mackerel, and anchovies have great Omega 3 profiles and often have fewer toxins like mercury.)
    There are some good protein powders out there; just do some research. "Upgraded Whey" is from grass-fed cows and looks like a very clean product. I think there are others. I personally use the one from U.S. Wellness.

    Now (not to hijack this thread, but...) Bluey...Please, please, get your own blog, where you are in charge, and the only one dispensing nutrition advice. It will be cathartic for you.
    This site is driving you crazy, and frankly you are a bore. Sorry. People here ask for and give advice on workouts, food and nutrition, recreational activities, car problems, roommate issues, financial decisions, physical aches and pains, sexual activity, relationships, hobbies, mortgage payments, legal disputes, etc., etc., etc.
    And people respond... as regular people! That's the whole point.
    It's just advice from a random bunch of homo's! It is worth what is worth. Do you see anyone else running around saying, "Don't listen to anyone but me! Those other people have no legitimate opinions! I'm a registered:
    Dietician
    Sex Therapist
    Accountant
    Psychologist
    Car mechanic
    Attorney
    Spiritual advisor
    Etc. etc.

    It's really tedious to see you on every nutrition/diet thread telling everyone else they are not entitled to an opinion because they are not (like you!) a registered dietician. Enough.

    Sorry, timshel! icon_neutral.gif



    Don't attack me on behalf of what you think other people are thinking. That's psychotic. He wants good advice, but he's looking in the wrong spot and I'm telling him so and why. If you personally find it tedious to read my posts, then block me and don't read my posts. I don't need people calling me a bore on the internet. Most people would pay nice money for my input, but if you want to listen to anyone on the internet, block me.
    Girls, girls! Play nice! No hair pulling or ripping out nipple rings!

    You're both right, except that one of you could lose his license if someone got fucked up by following his online advice, and sued. icon_wink.gif


    I don't think you can get sued unless you accepted money for it.

    Also, I'm not yet an RD so I can say anything I want icon_razz.gif