umm.. I probably know the answer.. this should get the Lifestyles ball rolling or something.. I dunno...

So.. I'm 170 lbs.. 6'3 .. I usually don't have time for the gym.. though there is one hour at around 4:45 when I could work out till say 6.. but I haven't eated till 4:45 and then I can't weight train hungry.. so I go eat at 4:45.. and then I don't have too much time to work out at the gym because i'm full..

Any ideas? I need to eat.. I need to work out.. Should I bring food from home and eat during classes?

Your body needs protein, and lots of it. It is the building block of muscle, which is why eating a high protein diet with high protein foods is EXTREMELY important for anyone looking to increase muscle, gain weight/get big, or anyone just looking to build muscle. Without enough protein in the body, muscle mass will not increase. During your weightlifting and strength training workout, your muscles are getting broken down. In order to rebuild and repair your muscles, your body needs protein. It is as simple as that.

So now your wondering how a high protein diet can be effective for someone trying to lose weight and lose fat, right? Well, it is just as simple. Most high protein foods are extremely low in carbs and extremely low in saturated fat (which is the fat that you DON'T want to eat). Therefore, by eating a high protein diet loaded with high protein foods, at the same time you'd end up eating low carb foods and low saturated fat foods. And, if you didn't already know, in order to lose weight and lose fat, eating low carbs and eating little or no saturated fat is a MUST.

Some high protein foods are:

chicken
turkey
lean meats and beef
fish (just about every fish is high in protein, anything from tuna fish, to salmon, to shrimp)
egg whites

There are many other high protein foods, but these are the basics.


1. When making food selections:

• Add nuts, seeds, croutons, grated cheese, and/or raisins to salad, rice, pasta, or any other dish.

• Choose calorie-dense breakfast cereals like granolas, Grape Nuts, and muesli. Add dried or sliced fruit.

• Add jam, peanut butter, apple butter, or cottage cheese to toast or bagels.

• Add slivered almonds or grated cheese to steamed vegetables.

• Choose desserts that contain nutrients: oatmeal cookies, Fig Newtons, fruit cobblers, stewed fruit compotes, puddings, pies, frozen yogurt.

• Add honey, chocolate powder or syrup, bananas, wheat germ, and low-fat yogurt to skim milk to make a smoothie.

• Use carbohydrate supplements as a snack.

2. While preparing food:

• Sauté (but don’t fry) foods, using a little olive or canola oil, or other vegetable oil (safflower, corn, soy, peanut).

• Top foods such as fish, chicken, or vegetables with bread crumbs before baking.

• Try adding wheat germ and/or evaporated milk to soups, gravies, cooked foods, potatoes, and shakes.

• Prepare hot cereals and appropriate canned soups with milk instead of water.

• Add beans, corn, potatoes to soups, entrees, and side dishes.



Here is an example of how a few modifications can add up to an extra 1,600 calories in one day:

LOWER-CALORIE DAY

Breakfast
1 cup corn flakes
1 cup low-fat milk
1 English muffin with 1 pat butter
1 cup orange juice

Lunch
2 cups spaghetti with
1 cup tomato sauce
1 slice Italian bread
1 pat butter
2 Tbsp. Italian dressing
1 cola
1 apple
Small bag potato chips

Snack
1 Snickers bar

Dinner
1 cup chicken noodle soup
2 roasted, skinless chicken breasts
1 cup green beans
1 baked potato with 1 pat butter

Snack
4 chocolate chip cookies
1 cup low-fat milk (1%)


TOTALS
Calories 3,106
Protein 178 grams (23%)
Carbs 414 grams (53%)
Fat 84 grams (24%)


HIGHER-CALORIE DAY

Breakfast
1 cup Grape Nuts with 1 cup low-fat milk
1 cup low-fat chocolate milk
1 English muffin with 1 pat butter & 1 Tbsp. jam
1 cup orange juice

Snack
1 cup trail mix (1/3 cup each chocolate chips, nuts, raisins)

Lunch
2 cups spaghetti
with 1 cup tomato sauce
2 Tbsp. parmesan cheese
2 slices Italian bread
1 pat butter
1 tossed salad with 1/2 cup kidney beans
2 Tbsp. low-fat dressing
1 cup cranberry juice
1 apple with 2 Tbsp. peanut butter

Snack
1 low-fat yogurt
1 banana

Dinner
1 chicken breast, breaded, baked
1 hard roll with 1 pat butter
1 cup peas & carrots
2 baked potatoes with 1 pat butter
1 cup minestrone soup

Snack
4 fig bars
1 cup chocolate pudding

TOTALS
Calories 4,790
Protein 196 grams (16%)
Carbs 810 grams (65%)
Fat 104 grams (19%)


Sidebar:
Weight-Gain Tips

• Never eat “naked” bread—always “dress” your bread with peanut butter, olive oil, jam, honey, apple butter, hummus, occasionally butter or margarine, or any other topping you enjoy.

• Be sure your beverages have calories—juices, milk, smoothies, sports drinks are all great choices.

• Don’t fill up on low-calorie foods or beverages—leave room for more high-calorie foods.

• Have your soup or salad after your meal.

• Consistently eat three meals every day.

• Include regular snacks or mini-meals in between—especially after practice for recovery, and before bedtime.

• Carry snacks with you so that you are prepared to eat when on the run—peanut butter crackers, sports bars, granola bars, and trail mix are easy and caloric.

• Go for seconds—even if you don’t finish them.

• Try to eat just a little more than you normally are used to.

The next question you probably have is how much protein should there be in a high protein diet. Anywhere from .5 grams to 2 grams of protein per pound of bodyweight will be good, but try to stick closer to 1 gram per pound. So, if you weigh 175lbs, eat 175 grams of protein everyday, whether you worked out that day or not. I eat a little over 1 gram of protein per pound, and most people who are looking to gain weight, get big and increase muscle should also try to eat at least 1 gram per pound a day, or a little more then that. Someone looking to lose weight can and should eat at least 1 gram per pound as well.

Now you must be thinking about eating a high protein diet and eating 1 gram per pound, so you must be saying "yeah right, 1 gram per pound, how the hell am I supposed to eat that much protein??" Well, a lot of people have this problem. Not many people have time to make high protein foods like chicken breasts all day long or bring tuna fish around with them all day. This is where protein supplements come in. Protein shakes (which are just the powder mixed with any liquid you want) and bars are the perfect solution. Drinking your average shake with 2 scoops of protein powder will give you 30+ grams of protein, and it only takes a minute to make and drink. The average bars also have about 30 grams each, and are the size of your average candy bar, so they are very easy to carry around with you.

Last but not least, when are the most important times to eat high protein foods. There are 3 "most important" times. These times are first thing in the morning after you wake up, last thing at night before you go to bed, and directly after your workout. However, remember that the main point of eating a high protein diet is to give your body the protein it needs all day long, which is why it would be a good idea to eat a meal once every 3 hours or so this way your body will always have what it needs.

There you go........how is that! haha

I am a person whos is very aware of what I eat. I don't need to loss weight but that is what most people say but having all my gf who is 5'2 90-100lbs and I am being 5'6 ....kind of hard not trying to slim down,
I exercise everyday but did not notice much. So I learn what to eat. For people who wants to gain muscle tone, they usually eat more carbohydrate like pasta, rice... etc and protein like meat, protein shake. but of course you should always exercise and drink lots of water.

For people like me who wants to lose few pound...stay away from carbohydrate only eat brown rice, whole wheat pasta, ... stay away from Potatoes and any thing with high startch. The reason is that when we get older and we are not as active as we were young, the carbohydrate will store in our body and becomes fat. This is one of the reason we gain weight so easy when we get older.
Always remember you have to exercise and eat well.

My goal is to lose 15 pounds.. I have so far lose 5 pounds.

my god I sound like a pro but i am in the computer field

hey gArGOyLe I know someone who did not have much time so they bring protein drink and pasta to work to eat and afterward the go training.
Most guy I know who is into the mucscle thing they drink alot of protein drink.

I'm a bodybuilder, and am really hardcore about my diet. I'm too lazy to type out everything I know right now, though. If you wanna chizat, look me up on AIM or e-mail or something.

Quick facts:
- at least 1.0g of protein per pound of bodyweight to maintain muscle; 1.5 to 2.0g if you're looking to gain.

- unless you're all up on the Atkins diet (which SUCKS ASS), i'd recommend at least 2-3g of carbs per pound of bodyweight.

- no more than 0.35g of fat per pound of bodyweight.

- it's okay to eat egg yolks; just don't go nuts. i know they have cholesterol, but the cholesterol in egg yolks do not increase the level of cholesterol in your bloodstream as much as saturated fats do.

- protein supplements are your friends; perfect for eating on-the-go. check www.netrition.com or www.planetdepot.com OR www.dpsnutrition.com

- DO NOT GO ANYWHERE NEAR GNC. They rape your wallet.

- Chicken is your god.

- Tuna is your other god.

- Eggs are kind of like little white gods.

- Oatmeal is your carb god; best carb out there.

- Brown rice also whomps ass.

- For fat: natural peanut butter. Make sure it's natty. 2 tbsp. in the morning can really get ya growin'.

- your post-workout meal should be all simple sugars and protein. i consume 75g of dextrose (in Kool-Aid) and 60g whey protein.

- your meal before bedtime should not have many carbs in it. avoid them.


more later.

wow! Thanks!

One> wow.. thanks! I'll do that. thank you thank you! .. I might need protein than that though.. right?
EvilKitty> kewl thanks!
Anti> wow.. thanks.. I didn't know you were a body builder..

I'll have to go shopping I guess

Already scarfing down peanut butter hehe..

I also need to start making sure that I eat when its time.. and not when my stomach tells me.

www.bodybuilders.com has nice prices too. GNC is evil I saw a couple of grams of creatine for something like $40

thanks again! .. I'll let you all know the results.

yeah i have been hearing that GNC royally rapes your wallet. I guess alot of those places are doing that, so be careful where you shop too

Ive heard having extra calcium can help you lose weight? and isnt having too much protien not good for your weight balance

that would be true if you consumed the protein rich foods and just didn't do anything but sit around. the energy becomes stored by the body and leads to becomming overweight.
the body uses the proteins to increase muscle, the protein itself doesn't increase muscle just by consumption, it has to be protein and working out, other yes it's bad for you.

that would be true if you consumed the protein rich foods and just didn't do anything but sit around. the energy becomes stored by the body and leads to becomming overweight.
the body uses the proteins to increase muscle, the protein itself doesn't increase muscle just by consumption, it has to be protein and working out, other yes it's bad for you.

ahh crap, can you delete one of those posts for me, it was real slow so i tried to post it again after clicking my browser cancel button.

no worries

I have a question is there anything I can do to lose my 10 pounds? I just can't get rid of the 10lbs hmm

aerobics, i hear, is the best for that.( mabye 3+ times a week) Using your own body weight in exercise is recomended.

I did the areobic before don't like it. Instead I did yoga once a week. Treadmill 6 to 7 time a week. plus sit up but no reult yet

it's all about the diet.

Try that too. No carb, eat lots of veg, and some protein. But I do eat brown pasta, brown rice and other high fibre food. I don't even eat junk food at all. Is there any better way out there
If I strave my self for 2weeks yes I will lose it but Once I am eating normal I gain it back again

the common mistake people make is that they always aim to loose weight when rather it should be aiming to loose inches, you have to remember muscle weighs more than fat, and through burning off the fat and increasing muscle it can actually seem like you've lost no weight, but you might have lost say, an inch off the waist by that point.
it really depends on the person, and just because you are for example, smaller and heaver than someone 4 inches taller than you does not mean that you are overweight.

muscle gain works around overloading the muscles as they adapt to the daily weight you place upon them, if your looking to loose yet not increase muscle, general workout but not overloading is the key, also keeping to a regular time everyday and eating well is the key. you don't have to diet to start loosing weight which is another common mistake people think, you do start loosing weight yes but that is the body using the stored energy to keep it going and can lead to poor blood flow and weak bones.

always warm up before exercise, put yourself in your muscles place and just think, if someone placed a large amount of weight or exercise on you and you weren't prepared, you'd be pretty sore for a few days, yet if you prepared for it and then took the weight, you'd be fine. an hours jog every morning or just a walk or activities such as sports or such are what you want to be looking towards.

that's about as much as i can tell you without giving too much info and making it all confusing. i hope that helps

You most definitely have to diet to lose weight; the mistake that people make is that they start undereating, which actually increases fat storage.

Thank You Krendoshazin
That make sense to me now. Because I do notice I lose few inches after I exercise noramlly but do not see the pounds to go down.
I am so happy now that I am on the right track yeppy give Krendoshazin a big hugs + kisses.