In Training? - Pics of what you have eaten
Discussion
There is a lot of people in training, trying to either lose weight or gain muscle. One of the hardest things about that is getting your diet right, there is a thread running on here where people post a pic of their tea. It would be good if we could have a separate one for people looking to eat healthy.
Show us what you have had today, whether it be breakfast, lunch or dinner/tea
Show us what you have had today, whether it be breakfast, lunch or dinner/tea
Ok, I'll get the ball rolling. I have recently managed to get very lean after spending years with too much body fat.
I've always done exercise, but gym seriously for the last two years. I managed to put on muscle, which has sped up my metabolism. But, because I never actually counted the calories I was eating, I now realise that more often than not, I had too much.
Ok so first thing is for all you iphone, ipad people. There is an app for these devices called my fitness pal. Its free. You put in weight, height, sex etc, and whether you want to loose or gain weight and then it tells you how many calories you should eat to achieve that goal. It is also linked to the website myfitnesspal.com. You can also add everything you've eaten. It can even barcode scan all your stuff. This has made a big difference to me. There is also a weight tracker. you post up your weight everyday and watch it rise and fall. This is important as you can cross reference what you've eaten and the effect it had on your weight. In my experience, i was ok during the week, but weekends were ruining the whole of the week for me. So, limit the beer and takeaways as much as poss.
Generally speaking, an active male needs 2500 calories per day to maintain weight. If you want to loose weight, drop to 2000 per day. If you want to gain lean muscle mass, increase to 3000 per day. Make sure you have at least 1g of protein per pound of lean body weight. So if you're a 200lb guy with 20% bodyfat, eat 160 of protein per day. Simples.
Now my diet, sorry no pics. I get up at 4 am for work and have a bowl of cereal. First break at 8.30 am I eat a big chicken breast, and as much broccoli as i can, with a bowl of porridge. Next break is at 11.30am. I'll have another chicken breast and rice or something equivalent. I have my evening meal at 6.30 pm; whatever I fancy and is within my caloric limit. I have a double protein shake after every gym session with 5g creatine and 5g bcaa's. Also I have BCAA's when I get up and go to bed, in order to maintain muscle mass when I'm asleep. I also have a multiviamin.
Hope this helps.
I've always done exercise, but gym seriously for the last two years. I managed to put on muscle, which has sped up my metabolism. But, because I never actually counted the calories I was eating, I now realise that more often than not, I had too much.
Ok so first thing is for all you iphone, ipad people. There is an app for these devices called my fitness pal. Its free. You put in weight, height, sex etc, and whether you want to loose or gain weight and then it tells you how many calories you should eat to achieve that goal. It is also linked to the website myfitnesspal.com. You can also add everything you've eaten. It can even barcode scan all your stuff. This has made a big difference to me. There is also a weight tracker. you post up your weight everyday and watch it rise and fall. This is important as you can cross reference what you've eaten and the effect it had on your weight. In my experience, i was ok during the week, but weekends were ruining the whole of the week for me. So, limit the beer and takeaways as much as poss.
Generally speaking, an active male needs 2500 calories per day to maintain weight. If you want to loose weight, drop to 2000 per day. If you want to gain lean muscle mass, increase to 3000 per day. Make sure you have at least 1g of protein per pound of lean body weight. So if you're a 200lb guy with 20% bodyfat, eat 160 of protein per day. Simples.
Now my diet, sorry no pics. I get up at 4 am for work and have a bowl of cereal. First break at 8.30 am I eat a big chicken breast, and as much broccoli as i can, with a bowl of porridge. Next break is at 11.30am. I'll have another chicken breast and rice or something equivalent. I have my evening meal at 6.30 pm; whatever I fancy and is within my caloric limit. I have a double protein shake after every gym session with 5g creatine and 5g bcaa's. Also I have BCAA's when I get up and go to bed, in order to maintain muscle mass when I'm asleep. I also have a multiviamin.
Hope this helps.
Gassing Station | Food, Drink & Restaurants | Top of Page | What's New | My Stuff