Nutrition... - Chicagoland Sportbikes
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Health & Fitness Talk to fellow members about getting in shape, to diets, to supplements and what does and doesn't work.

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post #1 of 247 (permalink) Old 01-06-2013, 06:54 PM Thread Starter
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Nutrition...

New thread for everything nutrition. I need some ideas for what to make that is somewhat healthy and not too high in calories, but also easy to make. Main dishes and snacks also.

So far:

salad
bananas
apples
smoothies


That's about it for now. I gotta get some more ideas.

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post #2 of 247 (permalink) Old 01-06-2013, 06:59 PM
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dont swallow!

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I agree completely with Steve (nouseforaname)
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post #3 of 247 (permalink) Old 01-06-2013, 07:26 PM Thread Starter
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Still need that protein brah.

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post #4 of 247 (permalink) Old 01-06-2013, 07:36 PM
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"Why are all these people here? There are too many people on this earth. We need a new plague…"

"Thats it, nobody gets out of here alive."

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I agree completely with Steve (nouseforaname)
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post #5 of 247 (permalink) Old 01-06-2013, 07:39 PM
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Do a quick google search for either the Insanity or P90x nutrition plan. It's a lot of work..... In fact I just made my meals for tomorrow and am trying to get consistent. 5 meals a day, well balanced in protein, fibre, fruit, and they really don't leave out taste.

To add to your list.
1% cottage cheese 1 cup, 2tbsp flax seeds, 1 cup fruit, under 400 calories
Tuna steak on a bed of brown rice, with vegetable of your choice.
4 oz chick breast grilled, wrapped in a small wheat tortilla, with spinach, sliced tomato, and grilled red pepper
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post #6 of 247 (permalink) Old 01-06-2013, 07:46 PM
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^ nice canned answer bro. that p90x brainwashed ur shit.

"Why are all these people here? There are too many people on this earth. We need a new plague…"

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post #7 of 247 (permalink) Old 01-06-2013, 07:57 PM
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I eat an avocado and Tomato salad often in the morning along with some almond milk that has a scoop of Chocolate Whey powder as my totals fall short in this area, It fills you up but doesn't contain a bunch of crap.

Lunch is sometimes Chipotle: veggie bowl or chicken bowl /brown rice / veggies/ black beans/or what I bring from home.

Dinner is some kind of lean chicken or pork with a ton of veggies. Brussel Sprouts or Broccoli or whatever.
We also go out for dinner at least once a week but don't go crazy.

For smoothies, the first ingredient is ice which helps with consistency, if you Use Mango's you don't need milk as it is thick already. I only use a small piece of banana as the taste easily overwhelms the rest of the ingredients, then whatever is good in the produce isle. strawberry's peaches or whatever.

For Snacks I get some (somewhat) fresh pecans and mix them with raisins.

I have been known to sneak a couple of fingers worth of good spiced Rum or a Guiness into this schedule as well

Being that you are doing this for racing some EPO or other performance enhancers or if you are bored some Heroin or Meth will help get you through your day


Last edited by Ohfugit; 01-06-2013 at 08:11 PM.
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post #8 of 247 (permalink) Old 01-06-2013, 08:06 PM
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^ nice canned answer bro. that p90x brainwashed ur shit.
He wanted some ideas..... That's an idea. There is also Bill Phillips Body for Life, which has good recipes. But I don't want to spend the time writing a bunch of those into a forum response. I know that .pdf can be found online relatively easy.
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post #9 of 247 (permalink) Old 01-06-2013, 08:25 PM
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M&Ms, but only the peanut ones for the protein

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post #10 of 247 (permalink) Old 01-06-2013, 10:09 PM
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Okay, these aren't necessarily quick but if you make a big batch then it can pay off:

http://www.food.com/recipe/chewy-hon...gy-bars-355967

Wholefoods sells hemp seeds. Or just pick them out of your weed.

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post #11 of 247 (permalink) Old 01-07-2013, 01:52 AM
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High protein good carbs and healthy fats(chicken,ground turkey,fish)(BROWN rice, whole wheat pastas, oatmeal)(olive oil,omega 3,nuts,avacado)
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post #12 of 247 (permalink) Old 01-07-2013, 08:25 AM
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For awhile, I was making a knock off Chipotle bowl for lunch every day (desk job, easier to make lunch for the week).

Full box of instant brown rice (the real stuff takes waaaay too long)
2 large Cans of black beans
3-4 lbs of lean protein (chicken, beef, pork, whatever is on sale)
Random peppers
Salsa
Optional: Cheese/sour cream/Guac/M&Ms/etc/whatever fits your diet

I haven't made it lately due to the holidays and not eating consistently, but I'll start again soon. This would make around 7-8 lunches worth and was extremely cheap, tasty and healthy. I had the calorie/macro spread figured out, but can't remember what it was off the top of my head.

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post #13 of 247 (permalink) Old 01-07-2013, 12:13 PM
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My healthy meal lately:

-bunch of boneless skinless chicken breasts
-tablespoon of butter, then a couple seconds later tablespoon of olive oil in a preheated pan, med/high
-5-6 minutes on each side for the chicken, browned and cooked
-heat oven to 200 and place chicken in oven to keep warm
-1/4 cup favorite healthy salad dressing and 1/4 cup bbq sauce added to pan chicken was cooked in, scrape browned chicken off pot into mixture, let it boil halfway down.
-Add 1/2 cup low sodium chicken broth, let boil down till you have a gravy like sauce.

eat chicken drizzled with the sauce. It's dope.

I add some hot sauce most of the time, or you can substitute wine for the bbq/salad dressing mix.

I'm sure it isn't the healtiest meal out there sodium wise, but it's quick/easy and tastes good if you can cook chicken without drying it out.

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post #14 of 247 (permalink) Old 01-07-2013, 04:30 PM
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I make salad with Romaine, Almonds, cucumbers, onion, parsley, radishes, and Gorgonzola cheese, topped with garlic salt & Italian Seasoning, 2 tablespoons of extra virgin olive oil and red wine vinegar (or balsamic).

Snacks:
1 minute Brown Rice cup (i'm going to start bringing lemon to squeeze on top)
http://www.minuterice.com/en-us/prod...BrownRice.aspx


Carrots
Apples
Pears
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post #15 of 247 (permalink) Old 01-09-2013, 12:31 AM
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Ken you asked about body fat % in the swim thread. This is the test that Fitzgerald said you can get and then compare the reading to your bathroom scale. Then adjust as necessary down the road. Hospitals seem to use them to measure bone density for osteoporosis. I'll put my money toward fruits and veggies, the mirror tells me plenty.

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post #16 of 247 (permalink) Old 01-09-2013, 09:34 AM
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Easiest way to make dinner - crock pot. Pretty easy to stay healthy too. Meat, chopped veggies and water (or stock).

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post #17 of 247 (permalink) Old 01-09-2013, 09:36 AM
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did you decide to stop eating m&m's and doughnuts and whole pizzas?

i recently found out about banana "ice cream".

- chop overripe bananas up into chunks, lay it out on plastic wrap, and then wrap it up and put in the freezer for at least 6 hours or overnight.
- take bananas out of freezer and let them thaw for 15-30 minutes
- most recipes say to use a food processor, but i don't have one and used an immersion blender instead, (there's also a blender sold specifically made to make banana ice cream) blend until smooth.
- you can eat it right away and it has the consistency of soft serve, or put it into a container and refreeze. you can also make bigger batches this way.
- i made mine with a dollop of nutella, but you can also add cinnamon, or honey and peanut butter, or a small amount of other fruits.

good way to get a "treat" that isn't absolutely terrible for you. unless you hate bananas. lol. just don't eat whole pints of it unless you need the calories since there's 120 calories per banana.


other somewhat esoteric stuff:
- keep a container of dried cranberries (try to find them without added sugar if you can), raw almonds and walnuts around for a snack.
- pineapple juice for a pre-workout booster. it's like an energy shot. i thought it was just me until a friend started juicing and said the same thing.
- quinoa is a grain that's high in protein, and like others have said, brown rice is better than white.
- chickpeas are also pretty good for protein, iron and fiber. hummus is super easy to make and is good on other veggies like carrots or celery. you can also make "chips" out of kale, but that requires actually using an oven. kale is ridiculously good for you though.

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post #18 of 247 (permalink) Old 01-09-2013, 10:03 AM
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^I've done the banana ice cream thing, but added chocolate protein powder and peanut butter. It was amazingly tasty!

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post #19 of 247 (permalink) Old 01-09-2013, 11:56 AM
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The frozen fruit in a resealable bag is your friend. Great for smoothies and lunches. I take about two cups of chopped mixed fruit (frozen) every day for meals. Put in in a container in the fridge the night before, and its mostly melted for breakfast. By lunch and afternoon its fully thawed (and still cold). Mix with some yogurt (greek) and tbsp of chopped walnuts.

Ive gotta try the banana ice cream.
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post #20 of 247 (permalink) Old 01-14-2013, 07:18 AM
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According to recent research,the approximate normal daily caloric requirement for an average male who performs light activity is 2,200; for a female, it is 1,900.Use (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yoghurt and breakfast bars.
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post #21 of 247 (permalink) Old 01-14-2013, 07:45 AM
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Grill errrthang. Chicken breasts, salmon and steak. Slice up some bell peppers, squash, eggplant. Spray that shit with olive oil cooking spray and throw that shit on the grill.

0% fat Greek yogurt with sliced up strawberries and blueberries as a snack between meals.

Eat some raw almonds to munch on as well.

2 Eggs in the morning with the yolk is your friend. Fuck all the naysayers who tell you egg whites only. Add oatmeal to that so you can take a dump in the morning.

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post #22 of 247 (permalink) Old 02-19-2013, 08:44 AM Thread Starter
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Thanks for the responses. Still working on my diet, but I've at least felt guilty when I eat shitty, so that's a start. I've also worked on not eating so much chocolate and ice cream and stuff, which helps with energy and weight too. My smoothies were already dialed in, they are delicious and healthy, but I get bored with them every day, so I alternate between those and 2 eggs and toast. I still need to work on a QUICK and EASILY PREPARED dinner, otherwise I'll eat a whole bag of potato chips or something equally as useless. I am finding out I just don't have the time to normally prepare healthy food after work, so it's been tough.

Despite all that, this morning I weighed 169, but I might be dehydrated from my long ride yesterday and 6 mile run this morning. I'll check again tomorrow and see where I'm at. Still down from the almost 180 earlier this year. I just can't get past the fact that 1 pound equals roughly 3 watts, and that is a huge difference from me versus a 140 pounder on the bicycle. Keeps me motivated though.

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post #23 of 247 (permalink) Old 02-19-2013, 09:17 AM
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Thanks for the responses. Still working on my diet, but I've at least felt guilty when I eat shitty, so that's a start. I've also worked on not eating so much chocolate and ice cream and stuff, which helps with energy and weight too. My smoothies were already dialed in, they are delicious and healthy, but I get bored with them every day, so I alternate between those and 2 eggs and toast. I still need to work on a QUICK and EASILY PREPARED dinner, otherwise I'll eat a whole bag of potato chips or something equally as useless. I am finding out I just don't have the time to normally prepare healthy food after work, so it's been tough.

Despite all that, this morning I weighed 169, but I might be dehydrated from my long ride yesterday and 6 mile run this morning. I'll check again tomorrow and see where I'm at. Still down from the almost 180 earlier this year. I just can't get past the fact that 1 pound equals roughly 3 watts, and that is a huge difference from me versus a 140 pounder on the bicycle. Keeps me motivated though.
When I get down to what people consider "normal" weight levels, traditional calories in/calories out doesn't work for me. The only thing that works is cutting out all breads/cereals/sugar/alcahol out of my diet with the exception of natural sugars from fresh fruits. In addition to that, I try to do at least one workout per week, 1-2 hours in the morning before eating anything. Workouts are fueled only by water up to 3 hours. Over three hours I use either potatoes/small amounts of dark chocolate/peanut butter and natural chocolate almond butter.

The downfall to this is that you can forget about making any gains in FTP. Workouts can be quite unpleasant and energy levels suck. Especially in the first few weeks as your body adapts to burning mostly carbs/sugars for fuel to mostly fat. You may experience some headaches as well.

I'm on a 16 week cycle of doing this. During the first 8 I focus on base miles and forget about intensity. Most rides are done at 80% FTP (tempo). For short bike workouts I'll do 40-60 minutes at 80% after a 20 minute warmup. For longer workouts I do 3x40's at 80% with 10' rest intervals. After 8 weeks I'll start introducing healthy/natural carbs and some intensity to get back to building FTP, but still focus on whole/natural foods.

This is the only thing that seems to work for me when I need to get abnormally skinny!

Normal meals:
Breakfast: 2 eggs/fruit/handfull of almonds
Lunch: Chicken breast/vege's with or without peanut butter/ 1 egg
snack: fruit/handfull of almonds or scoop of peanut butter/ 1 egg
dinner: Salmon filet/vege's
desert: small pieces of dark chocolate

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post #24 of 247 (permalink) Old 02-19-2013, 10:40 AM Thread Starter
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This is what I have so far:

Breakfast: smoothie or 2 eggs and toast
Lunch: Potbelly ham and swiss
Dinner: entire bag of potato chips or whatever is easily opened and consumed in 3 minutes or less.

I need to make some adjustments.

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post #25 of 247 (permalink) Old 02-19-2013, 10:49 AM
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Quote:
Originally Posted by Chicago Performance View Post

Despite all that, this morning I weighed 169
I'd have to cut both my legs to get the weight. On Docs scale I was at 224 yesterday.

I should stop doing crossfit as that has made it worst in terms of my weight loss, but the body fat is falling off. I have cut way back on eating but I just don't think it's my body type to be under 200. I did get to 215 before crossfit though.

Quote:
Originally Posted by Chicago Performance View Post
This is what I have so far:

Breakfast: smoothie or 2 eggs and toast
Lunch: Potbelly ham and swiss
Dinner: entire bag of potato chips or whatever is easily opened and consumed in 3 minutes or less.

I need to make some adjustments.
Wife doesn't make home cooked meals nor sandwiches, WTF

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post #26 of 247 (permalink) Old 02-19-2013, 10:50 AM
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Quote:
Originally Posted by Chicago Performance View Post
This is what I have so far:

Breakfast: smoothie or 2 eggs and toast
Lunch: Potbelly ham and swiss
Dinner: entire bag of potato chips or whatever is easily opened and consumed in 3 minutes or less.

I need to make some adjustments.
LOL, yes I would weigh 300lbs on your diet!

I use smoothies for recovery drinks. After workouts more than 2 hours I mix up some blueberries and strawberries and ad some natural vanilla Protein powder. It was hard to find a Protein Powder without any carbs or sugars. But there are a couple out there, or I just find the lowest possible carb sugar content I can find. I think the most one of them I have has 2g carbs

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post #27 of 247 (permalink) Old 02-19-2013, 10:54 AM
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breakfast: biscuits and gravy, 5 sausage links, 4 pancakes, 3 eggs over easy
lunch: 12 hot wings, cheese fries
dinner: a slab of ribs, cole slaw, corn on the cob, cornbread, cheese fries

Muffucka this what I eat everyday and yet I still ripped like a muffucka

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post #28 of 247 (permalink) Old 02-19-2013, 10:55 AM
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acting like a bunch of broads talking about dieting. I should drive over there pop yo ass in the mouf for acting like a broad

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post #29 of 247 (permalink) Old 02-19-2013, 10:55 AM
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Quote:
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I'd have to cut both my legs to get the weight. On Docs scale I was at 224 yesterday.

I should stop doing crossfit as that has made it worst in terms of my weight loss, but the body fat is falling off. I have cut way back on eating but I just don't think it's my body type to be under 200. I did get to 215 before crossfit though.


I'm weight training and doing Kettle Bell workouts right now. It is a little harder to lose weight, but I'm watching my body fat percentage go down. I still got down to 165 from 178 on Jan 1st. I've been stuck there for 2 weeks though. I figure it'll go down more as the season goes on as long as I keep the diet clean.

Brian (F.K.A. Crazy)

Gamertag: CRAZY403


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post #30 of 247 (permalink) Old 02-19-2013, 11:11 AM
IDK WTF TO PUT HERE NOW!
 
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Join Date: Apr 2002
Location: Lakemoor, IL
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Location: Lakemoor, IL
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So, here’s what I’ve been eating for the last two weeks.

Breakfast:
4 pc Cinnamon Raison Bread
2 Bananas
1 Vitamin water
Usually another 2+ waters with Mio for flavor before lunch.
Alternates: Dannon Yogurt cups, a bagel, granola bar, breakfast bar (on the go things)

Lunch:
Lunch varies the most out of any day, depends on if I made anything, or am going out.
If going out, I typically try for a sub, chipotle or something not fried or fast.
If I am making lunch:
1 grilled chicken breast or 1 grilled pork chop
3 cups some rice or another, or stuffing

Dinner:
4 large eggs
4 breakfast sausage
4 pieces of toast, typically whole wheat or potato bread
6 cups of whole milk

Now, having said that I’m averaging 4,000-5,000 calories a day. I’m also trying to revert years of not caring about whatever I ate and add in vegetables and fibrous foods. Those I am severely lacking in.

What I am trying to figure out, is how to keep the calories up, but the volume down. I’m already getting tired of eating a metric ton of food, and yet still feeling hungry come the next meal time. And yeah, I do the “snack” thing or the mini meal thing in between if possible.

I still haven’t put on a LB for all the effort. I’ve been 195 +/- 2lbs since I started the whole workout/running thing back in August. Though, I’ve lost probably 2” off my waist!

Ciao,
Lupi
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