Diet
I'm sure everyone here knows by now that diet isn't that thing female celebrities do that is not puking when they need to lose weight, AKA "not eating." Anyway, most people eat basically the same thing in the same amount every day, with the occasional splurges during birthday parties and visits to Hooters. But it is our regular eating habits that make our bodies adjust to whatever the situation we put it into.
Here is a thread where we may put our regular diets, so that other people may comment upon how to improve it. I will start with mine.
I have had varying eating habits the last five months.
In basic, I had:
BREAKFAST: Eggs (and maybe some turkey bacon *blech*), Oatmeal, Peanut Butter and bread, Fruits (Strawberries, Bananas, Oranges), French Toast, and Cereals with Milk.
LUNCH: Salad (without the dressing, so it was totally not gay), Grilled or Baked Chicken/Fish/Pork Chop, Mashed Potatoes/Mac & Cheese/Noodles/Rice, some sort of stir-fried or steamed vegetables, Bread, an Apple, and maybe some Cornbread. And milk.
DINNER: Same thing as lunch.
*Then later, Lunch was replaced with MRE's, and there was an increase in Ice Cream Sandwich consumption.
Then in jump school we had a different chow hall:
BREAKFAST: Eggs & REAL Bacon, Potatoes, Waffles, Cereals, Milk.
LUNCH: Chicken or Veal, Mashed Potatoes, Potato Chips, Soft Serve Ice Cream, Milk.
DINNER: Same as lunch. Or sometimes it's something like Subway or Burger King.
Finally, in yet another chow hall:
BREAKFAST: An Energy Bar, a Protein Shake, instant Mac & Cheese, maybe a Pop Tart, some Cereal.
LUNCH: Fired Chicken Strips, French Fries, a Soda, Ice Cream or Pie.
DINNER: Same as Lunch.
*Some Energy Bars in between meals. And Fish Oils.
I know...
Last edited by Machete; 07-22-2010 at 06:11 AM.
damn... ano na timbang mo? balik ka na ng glendale!!! nakapasa na pala sa ARMY si anthony. Cavalry scout siya papasok. 198lbs na lang, galing 280lbs yon. ibaba pa namin hanggang 180 tapos pasok na siya sa september. si miguel, nakapasok? ano na balita?
you can't do much with what they serve you. but basically it's just to get you by on your daily caloric needs. especially the MRE's!!! libre yan yata diba? pop tarts are good coffee replacements! try it out on other body parts as well. haha.
Teka, si Anthony si taba? Akala ko Navy ang gusto? Di ako sigurado kung ano ang ginagawa ng Cav scout, pero sabi sa akin karamihan sa kanila maliliit. Haha. Saan ang training niya, sa Kentucky o sa Georgia na? 19D... Dapat 11B ang kinuha niya. Infantry ang pinakamatigas sa lahat. HahahaOriginally Posted by burungkol
Si Miguel week 4 o 5 na yata sa basic training, pumasok noong June 68W Combat Medic. Okey naman, pero mas magaling ako bumaril sa kanya.
At oo, libre ang pagkain sa chow hall. Pero kadiri ang MRE. 1'200 calories ng asukal at taba. Nasa mga 138 ako ngayon.
Last edited by Machete; 07-22-2010 at 06:29 AM.
Oo, siya nga mismo! Ewan ko nga doon. Pabago bago ang gusto e, nagsubok pa nga sa Marines. Pero sa bandang huli, sa army pumasok pagkatapos ng ASVAB. 19D nga yung cav scout, yung mga kamaganak nya kase yung iba galing 19D din kaya siguro naimpluwensiyahan. Ang basic nila sa Ft. Benning sa Georgia.
naghahanap lang ng kasamang babae si miguel doon! ibang klase utol mo, ang tibay! tanong mo kung ano minemedic nya. haha.
ayos pa naman pala e, 138lbs. mukhang di naman apektado ng diet mo.
Madali kasi pumasok ng Army. Kadiri sa Fort Benning kamo. Pero buti hindi siya umabot ng Summer. Umaabot ng 120 degrees ang heat index noong nasa Airborne school ako roon.
Wala raw maganda sa company niya eh. hahaha
CUTTING WEIGHT (MY method)
I used to compete 108. I drop around 12 pounds for the weigh-in. Cutting weight is potentially dangerous. Several have literally dropped dead cutting weight. What follows is my own approach I have used for several years. Take note that I have a full day to recover after a weigh-in.
It is good to have a trial run, just so you know how much weight you can actually cut.
Five days before the weigh-in, drastically increase water intake. Consume around 10-15 liters of water per day. It is no easy feat, and would be easier if you drink lukewarm. A slight sodium increase would help. The logic behind this is that when you are dehydrated, your body hangs on to every drop of moisture, causing water retention, while if liquids are abundant, it takes what it needs and disposes of the rest. You WILL be pissing every 30 minutes and sweating quite a lot. This would be enough to drop around 5 pounds.
If you have more weight to drop, you may want to decrease carbohydrate intake, particularly starch. carbohydrates store water, which you are attempting to expel. You should be training light by now anyway. Just make sure you get adequate fiber. I once used a Ketogenic Diet (close to zero carbs) to great success, people from the gym couldn't believe it. I got my calories from fats and protein. I ate mostly eggs, grilled spiced chicken breast, almonds, walnuts, cashews, whey protein, and a fiber supplement.
Around 48 hours before the scheduled weigh-in, drop the sodium, and decrease fluid intake to 4-6 liters per day. A VERY mild natural laxative tea may help clear your bowels (an additional 1-2 pounds).
24 hours before the weigh-in (2 days to competition) should also be your final workout day, so try to sweat it out in the gym or the sauna. MAKE SURE YOU DO NOT OVERWORK YOURSELF AND TAKE REST INTERVALS. Dehydration causes cramps, blood pressure problems, and heart attack. People have literally died from this. Keep carbohydrate and water intake to a minimum, and constantly monitor your weight. It will probably be the most physically miserable day of your life, and you will not be able to sleep well.
On weigh-in day, I look as ripped as Ryan Reynolds from Blade 3, and probably as much as a pu$sy. I mean, I'm weak as f*ck, a 12 year-old girl could send me to the E.R.
More important than cutting weight is safely and effectively putting it back. Immediately after the weigh-in, I drink a cup of hot Milo with sugar (I don't know. Coach's instructions. To replenish Glycogen quickly. And it feels good). Then, a bottle of Gatorade (Electrolyte balance). I eat a couple of boiled eggs and bananas (Potassium), just enough to feel full. Your stomach would probably have shrunk. Yes, I bring my own food to the weigh-in venue. After 30-60 minutes, I drink another bottle of Gatorade or Enervon HP (Electrolyte balance and hydration), and some water, and I eat more bananas (more Potassium). It is integral to get back your electrolyte balance. I drink around 500ml of water (mostly lukewarm) every 30 minutes, and keep eating every hour, rather than base it on hunger or thirst. After a few hours, you should be feeling great and ready to rumble.
* DO NOT TRY ANYTHING NEW THE WEEK BEFORE THE BOUT.
Last edited by Machete; 10-07-2010 at 04:34 AM. Reason: found my entry on cutting weight
Macronutrients
The RDA for the normal person (60-70 kg) is roughly 2'000 calories.
(calories = energy. 100 calories is the energy required to increase the temperature of a liter of water by 100 degrees Celsius, or raise the temperature of 100 liters of water by 1 degree Celsius.)
60 grams of Fats (around 600 calories)
25 of which are Saturated
300 grams of Carbohydrates (1'200 calories)
20-25 grams of Dietary Fiber
50 grams of Protein (200 calories)
Fats
Fats are essential to the body. They have numerous benefits including transporting nutrients, regulating bodily functions, Glycogen storage, and as a backup energy source among others. Fat consumption should come from three sources in equal amounts, namely Saturated, Monounsaturated, and Polyunsaturated (half from Omega 3 and half from Omega 6 fatty acids). All have their own benefits to the body. Stay away from Trans Fats. They are artificial fats which are a by-product of the Hydrogenation process, and have no beneficial role in the body. Just look for "Hydrogenated Oils." (margarine, biscuits, crackers, doughnuts, etc...)
You can live with around 30 grams of fat.
Carbohydrates
Ah, a most controversial topic. Low carb diets for fat loss as promoted by the likes of Paris Hilton. I’m sure we would love to be able to compete in the ring as well as she does.
First, let us look at carbohydrates. Carbohydrates are converted to Glycogen stored in the muscles and liver, which in turn is converted to Glucose to fuel our daily activities. It is the most immediate source of energy used in intense physical activity. Without carbohydrates, training pace and intensity suffer.
Now each carbohydrate is classified by its Glycemic Index (GI). It determines the rate of how quickly Glycogen is released into the bloodstream. The higher the GI, the faster it is released. (Gatorade has one of the highest.) Examples of low to medium GI carbohydrate sources are sweet potatoes, apples, oranges, wholemeal bread and pasta, brown rice, legumes, vegetables, oats. They gradually release sugar into your bloodstream, providing a steady flow of energy. High GI carbohydrates spike your blood sugar. These include white potatoes, bread, rice, and sugar, bananas, and raisins. The Glucose derived from carbohydrates can reach a point where they become toxic. (Diabetes is the inability to regulate Glucose levels) To counteract the toxicity, the body "senses" the Glucose, and triggers the release of Insulin, a hormone that promotes storage. (This can be taken advantage of after a workout by immediately consuming a quick-acting protein with a high GI carbohydrate.) The excess Glucose (calories) that are not stored as Glycogen are converted to fat for later use.
A Glycemic Index chart
Now, both kinds have their own use in an athlete's diet. After an intense workout, one depletes one's Glycogen levels. Insulin tolerance is considerably high until about an hour after the workout, as the body craves high GI carbohydrates to immediately replenish Glycogen. (This explains why Gatorade tastes so good after a workout, and why endurance athletes have that occasional sweet tooth.) This is the time to consume high GI and starchy carbohydrates.
Put simply, get your carbohydrates from beans, fruits, and vegetables before your workout, and consume high GI carbohydrates during or immediately after your workout and starchy ones not more that 60 minutes after exercise. And try to stick with the high-fiber types.
As a good rule of thumb, you could correspond your carbohydrate intake to your level of physical activity. Low carb for sedentary pansies, medium carb for average hard-working folk, high carb for athletes, very high carb for endurance athletes.
By the way, a cup of white rice contains approximately 200 calories of high GI carbohydrates.
Protein
Composed of 20 amino acids (9 are essential and may only be obtained from food sources). Protein is basically used for the repair of damaged cells.
Whether athletes need more protein or not is subject to debate. But I believe there is no harm in increasing intake, as long as it is done properly. Better safe than sorry. Protein is a diuretic, and will put strain on the liver if one is not properly hydrated. Also, the body can only absorb around 20-25 grams of protein at a time, so anything in excess may actually turn out to be stored as fat.
There is also the quality of protein, and how quickly it is digested. Instantized whey protein is quickly digested, and enters the system in less than 30 minutes. It is best taken post-workout, immediately. Milk protein takes more time to digest, and is beneficial before sleeping, as it will prevent muscle catabolism as a result of fasting. Remember what mom used to tell you? (By the way, chocolate milk does wonder post-workout.)
A good rule of thumb is to get approximately 1 gram of protein for every 1 pound of body weight, just to be sure.
Water
how can we not include it here? About 4 to 6 liters a day of pure water would be good.
Last edited by Machete; 09-11-2010 at 12:14 PM.
Vitamins
A
Function: Fat soluble. Needed for cell growth and repair, vision and immune function, and healthy skin. Antioxidant.
Daily requirement: 700 mcg. Deficiency may lead to poor night vision, increased risk of infection, respiratory disorders, eye damage. Excess amounts are toxic.
Sources: liver, eggs, dairy products, green and orange fruits and vegetables.
B1 (Thiamine)
Function: Water soluble. Needed for energy conversion and muscle growth. aids digestion and prevents build-up of toxins.
Daily requirement: 1 mg. Deficiency may lead to appetite loss, mental confusion, muscle weakness, loss of sensation... excess is cleared by the kidneys.
Sources: pork, liver, whole grains, nuts and pulses, potatoes, dried beans
B2 (Riboflavin)
Function: Needed for energy release from food, tissue repair, and for the functioning of vitamins B3 and B6.
Daily requirement: 1.3 mg. Deficiency may lead to dry, cracked lips, inflamed, bloodshot eyes, dermatitis, and mild anemia. Excess is excreted as bright yellow urine.
Sources: dairy products, meat, fish, poultry
B3 (Niacin)
Function: Needed to produce energy in cells. helps maintain healthy digestive system. Important for proper brain function.
Daily requirement: 17 mg. Deficiency may lead to fatigue, depression, dermatitis, skin rash, diarrhea, and dementia. High doses may lead to liver damage.
Sources: lean meat, poultry, fish, potatoes, whole grains, nuts
B6 (Pyridoxine)
Function: Helps release energy from protein. Important for immune function.
Daily requirement: 1.4 mg. Deficiency may lead to anaemia, depression, and confusion (rare). Excess causes nerve damage and loss of sensation.
Sources: lean meat, fish, poultry, whole grains, bananas
Biotin
Function: Needed to release energy from food. Important in fat and cholesterol synthesis.
Daily requirement: 10-200 mcg. Deficiency may lead to dermatitis and hair loss (rare).
Sources: almost all foods, particularly peanut butter, liver, egg yolk
B12 (Cyanocobalamin)
Function: Vital in blood cell formation. Needed for cell division and transportation of foliate. Helps maintain a nervous system health, and convert energy.
Daily requirement: 1.5 mcg. Deficiency may lead to fatigue, megaloblastic anaemia, pins and needles, loss of sensation, degeneration of nervous system.
Sources: meat, poultry, fish, eggs, dairy products,
Pantothenic Acid
Function: Helps release energy from food, and essential to fat and cholesterol synthesis.
Daily requirement: 3-7 mcg. Deficiency is extremely rare.
Sources: meat, vegetables, fruits, nuts
Choline
Function: Utilization of B vitamins and brain function.
Sources: eggs
C (ascorbic acid)
Function: Needed to make collagen for healthy gums, teeth, bones, and skin, and neurotransmitters. Aids in iron absorption. Antioxidant.
Daily requirement: 40 mg. Deficiency may lead to fatigue, appetite loss, aching joints, sore gums, slow healing of wounds, increased susceptibility to infection. Megadoses may lead to kidney stones.
Sources: citrus fruits, berries, potatoes, vegetables
D (Calciferols)
Function: Needed to absorb calcium and phosphorus for strong bones and teeth.
Daily requirement: 10 mcg. Deficiency may lead to muscle weakness, and softening of bones. Excess may lead to calcium deposits.
Sources: egg yolks, organ meats, fish oil, sunlight
E (Tocopherols)
Function: Promotes healthy red blood cells and circulation. Valuable antioxidant.
Daily requirement: 4 mg. Deficiency is very rare. Excess may cause vitamin K deficiency.
Sources: nuts, wheatgerm, whole grains, vegetable oil
Foliate (Folic Acid)
Function: Required for cell growth and division. Important in red blood cell formation.
Daily requirement: 200 mcg. Deficiency may lead to megaloblastic anaemia, and nutrient malabsorption. Excess foliate may hide vitamin B12 deficiency.
Sources: green leafy vegetables, organ meats, dried beans
K (Phylloquinone, Manaquinone)
Function: Essential for normal blood clotting.
Daily requirement: 70 mcg. Deficiency impairs blood clotting.
Sources: green leafy vegetables, fruits, cereals, dairy products
Last edited by Machete; 09-11-2010 at 12:28 PM.
Minerals
Calcium
Function: Builds strong bones and teeth. Vital in muscle function, blood clotting, nerve transmission.
Daily requirement: 700 mg. Deficiency leads to muscle weakness, back pain, soft and brittle bones.
Sources: milk products
Potassium
Function: Maintains fluid and electrolyte balance, maintains regular heartbeat and blood pressure. Essential for nerve impulse transmission. Stores fluid in the muscles.
Daily requirement: 3500 mg. Deficiency leads to apathy, weakness, confusion, extreme thirst, heart and respiratory problems. Excess causes lethargy, slow heartbeat, paralysis, heart failure.
Sources: vegetables, fruits, bananas, potatoes
Sodium
Function: Works with potassium to regulate fluid balance. Essential for nerve and muscle function. Stores fluid in the skin.
Daily requirement: 1600 mg. Deficiency may lead to low blood pressure, dehydration, cramps (rare). Excess causes fluid retention, high blood pressure, heart and kidney failure.
Sources: table salt
Chloride
Function: Maintains fluid and electrolyte balance.
Daily requirement: 2500 mg. Deficiency does not occur on a normal diet.
Sources: table salt
Magnesium
Function: Important for muscle contraction, assists in nerve impulses.
Daily requirement: 300 mg. Deficiency may lead to apathy, weakness, and cramps.
Sources: nuts, greens, whole grains, beans
Phosphorous
Function: Helps form and maintain healthy bones and teeth. Essential in absorption of nutrients.
Daily requirement: 550 mg. Deficiency is rare. Excessive intake can affect absorption of minerals.
Sources: all plant and animal proteins
Aluminum
Avoid ingestion. Linked to Alzheimer’s.
Boron
Function: Helps keep minerals in the body.
Sources: leafy vegetables, grains, nuts, apples, raisins, grapes.
Copper
Function: Needed for bone growth and connective tissue formation. Helps iron absorption.
Daily requirement: 1.2 mg. Deficiency is rare. Excess amounts may be toxic, causing liver and kidney damage.
Sources: shellfish, nuts, organ meat, beans
Chromium
Function: Important for blood sugar regulation and insulin production. Helps regulate cholesterol.
Daily requirement: 25 mcg. Deficiency may cause glucose intolerance and raised cholesterol.
Sources: red meat, liver, egg yolk, cheese
Fluoride
Function: Protects against tooth decay.
Deficiency leads to tooth decay. Excess causes weak teeth and brittle bones.
Sources: toothpaste, water, tea
Iodine
Function: Important in the thyroid gland, which controls metabolism.
Daily requirement: 140 mcg. Deficiency may lead to goitre, apathy, coarse skin and hair. High intakes may cause hyperthyroidism.
Sources: seafood, seaweed, iodized salt
Iron
Function: Essential component of hemoglobin and many enzymes. Involved in energy metabolism and disease prevention.
Daily requirement: 8.7/14.5 mg (male/female). Deficiency may cause shortness of breath, fatigue, reduced resistance to infection. High intakes cause iron poisoning.
Sources: organs, meat, egg yolk, greens, enriched grains
Manganese
Function: Vital component of enzymes involved in energy production
Daily requirement: 1.4 mg.
Sources: nuts, whole grains, vegetables, fruits
Molybdenum
Function: Essential component of enzymes involved in production of DNA and RNA.
Daily requirement: 50-400 mcg. High intakes may induce copper deficiency.
Sources: organs, pulses, yeast, whole grains, greens
Selenium
Function: Antioxidant. Vital in sexual development and tissue flexibility.
Daily requirement: 75 mcg. Deficiency is rare. Excess may cause hair loss, skin depigmentation, and fatigue.
Sources: seafood, meat, organs, grains
Sulphur
Component of two essential amino acids.
Sources: animal and vegetable protein
Zinc
Function: Essential for normal growth, reproduction, and immunity. Aids the action of many enzymes. Prolongs muscle contraction.
Daily requirement: 9.5 mg. Deficiency leads to loss of appetite, impaired development, poor immunity. Excess is remote, unless self-administered.
Sources: oysters, red meat, liver, eggs
*resources:
Reader's Digest: Foods That Harm Foods That Heal
Ross Enamait, The Underground Guide To Warrior Fitness
*No approved therapeutic claims. Not evaluated by the FDA. I am not a licensed dietician. I am merely a sport practitioner. Maybe our doctor here can correct some of the misinformation, just in case.
More Diets
Ketogenic
Almost no carbohydrate diet. Mostly used for cutting weight and cosmetic purposes. Atkin's is an example of a Ketogenic diet. It is very depressing.
Paleo
Increasingly popular among the gym community. It's mostly a high-protein, high-fat, low-carb diet. Basically, you eat whatever cavemen eat. No frying, no processing, no grains. Kind of expensive if you live in the city. Similar to the Spartan Diet (Spartan Health Regimen - get Lean, Strong & Fit the Modern Spartan Way).
Zone Diet
I have not used this one. It was recommended to us by guys in the Special Forces. I'm going to do some research on this.
My Diet
I'm different from you. My body functions best on pop tarts, cookies, curly fries, orange soda, and ice cream.
Anabolic Diet
It's a diet by DiPascale that promotes muscle anabolism and fat loss. It uses the concept of "carb cycling," having six days of low-carb, high-fat, high-protein, high-cholesterol red meat selections, and one day for a high carb one. It promotes the increase in testosterone produced by high cholesterol. Probably good for those who train with weights.
Warrior Diet
By Ori Hoffmekler. He is not a professional athlete. Hoffmekler's background was the Navy, therefore the Warrior Diet is just about how they feed you in the Armed Service. You eat one but meal a day at night, you don't eat breakfast (or any other pre-workout meals), only post-workout meals that are usually low-carb. It takes advantage of certain hormones your body produces in an empty stomach, and increases your Glycogen stores.
*never tried either
Abs Diet
Rather than restriction, this diet focuses on adding certain foods to your diet with every meal. You eat 5 or more meals a day that include 2 or more of the foods listed. It's a pretty relaxed diet, and was popular with Men's Health issues back when I was in the RP. It was the diet I used and it kept me pretty lean, but skinny.
Last edited by Machete; 09-20-2010 at 11:58 PM.
Paleo = "man's original diet"
Cool article about it:
T NATION | Issue 641
Apparently reduces inflammation too. Sadly, in a 3rd world country like this it just isn't very practical.
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