diet advice

[bigz]

I'm curious what type of diet those of you that are serious weightlifters are following. I've started to focus on weight training again after not lifting for the last couple of years. My goal is to lose some weight and tone up. Any diet recomendations would be helpful. I've tried the high protein thing twice and yes you lose weight, but I had a tough time working out on a regular basis because I had no energy. My schedule is also hectic so if anybody knows of any resources for a healthy diet that doesn't involve a lot of cooking that would be great.



Z

[Brindle]

The topic of dieting, at least to me, can be so very broad and in-depth, so much so that it can be hard to implement.

Here are some simple tips that key off your inquiries...
I'm curious what type of diet those of you that are serious weightlifters are following. I've
<>Try not to eat within 2.5 hours of going to bed for the night. Have your last meal before going to bed for the night be only lean protein and vegetables.
<>If you don't mine spending a few extra $’s, get some whey (protein) ISOLATE and take some right after your workouts, which is about the only time one benefits from whey (or whey isolate) protein (over like lean chicken).
<>Have each workout be either a fat-burning or weightlifting objective.

I've tried the high protein thing twice and yes you lose weight, but I had a tough time working out on a regular basis because I had no energy.
<>I am not sure if you mean no-carbs, or low-carbs, when you did the high-protein diet. You could "save" most of your day's carbs for your pre-weightlifting (60 minutes) meal. If your workout involves lifting, then you do not want to do it while "hungry" (with low glucose[i.e., blood sugar]}. If you do, then your body will tend to burn muscle (not glucose) for energy.

I address this in the “circuit training” thread below:
http://www.911jobforums.com/vB/showthread.php3?threadid=22039


My schedule is also hectic so if anybody knows of any resources for a healthy diet that doesn't involve a lot of cooking that would be great.
<>Believe it or not, Subway makes some pretty health stuff. Go for the lean stuff with no mayo or mayo-based sauces, but do include double (or triple) meat. Only select whole-grain bread.

[SingleJ]

I stay away from empty calories, especially soda. I drink only water and skim milk. Even juice has a lot of sugar, and you're much better off eating the fruit instead. Lots of poultry and fish. A staple in my diet is tuna (cheap, lots of protein, negligible fat). I'm not into cooking either so usually I'll just throw together a sandwich (as Brindle said, whole-grain bread). When I need a snack I'll reach for some veggies. Now there's no need to make your diet as boring as mine...I just have trouble adding muscle without also adding fat.

[Brindle]

Tuna is a great source of protien. One caution, however, the tuna packed/soaked in water is much better for you than the one packed/soaked in oil.

I use low-carb/high protien bars if, that is, only if I can't get something decent like a health Subway sandwhich. These are okay, but whole foods are better. Note that the carbs in 99.99% of all these bars/meal-preplacements is some cheap, processed carb.

[krellum]

I've tried the high protein thing twice and yes you lose weight, but I had a tough time working out on a regular basis because I had no energy.

That's actually a good point - one that everyone who jumped on the recent "carbs-are-evil" bandwagon seems to have forgetten about. No, we probably don't need as many as we consume, but we do need SOME, especially if you have an other-than-sedentary lifestyle and need the energy. I try to eat all of my carbs in the morning, and less carbs with lunch, none with dinner. I try to eat dinner by 6:00 PM and then eat nothing from then until bed exept water.

I also fall back on a lot of protein bars when I can't eat a normal meal. I eat a lot of soy protein, as well, being a vegetarian (I eat only game and fish - to cut out the antibiotics and other stuff that's in farm-raised meat).

I WISH I could cut out caffeine/diet coke, but when the sun sets at 11:00 PM and is up at 3:00 AM, you spend a lot of time not sleeping, thus, a lot of time being tired... :).

The WHITE tuna seems to taste a lot better than the chunk light tuna, but it's a bit more expensive (not sure if it's any better for you or not).

Just like a workout program, a diet is going to be tailored to individual needs as well.

rk

[Chainring]

Coming from an endurance cycling background, I thrived on a high carbohydrate diet to get me through those 100 mile rides. The problem was that in the off season when I wasn't putting in the big miles I quickly packed on 10-15 pounds. After hearing of good results from non-cycling friends who had tried the Atkins diet I decided to give it a go since I was having trouble shedding about 8 pounds. The first 2 weeks of the Atkins you are restricted to 20 carbs a day. What the..? I would eat at least 300 carbs a day I bet. On my first long training ride I bonked so hard that I was a zombie the last twenty miles. I didn't take my usual energy bars or Gatorade. All I had was water. At about the 10 day mark I started to feel a lot better as my body had adapted to the lack of carbs and had started burning the fat for energy. I lost the 8 pounds in about 3 weeks. I feel much better now, too. I don't get sleepy in the afternoons after a big carbo-loaded lunch. I eat more carbs than Atkins probably allows for now, but I would guess I eat about 75% less carbs than I did before. The weight is right where I want it to be and I feel terrific. Another plus is that I have a lot less gas, which everyone is really happy about. ;)

[zz25]

I've had good success with a modified version of the Zone diet. The hardest thing to get used to was the lack of processed grains, i.e. pasta, bread, cereal...........all evil in the Zone. Ideally, according to this diet, the overwhelming majority of your carb intake should come from certain groups of vegetables, such as broccoli and spinach. I was surprised to find out how much vegetables you can eat and how few calories they contain. I've been on this diet for around 2 months and cut about 6% in body fat (product of the last year of 12 to 14 hour days and not being able to tear myself from the office to work out). Additionally, my performance has increased in pull-ups and running, so I'm definitely not lacking in energy, but I'm sure some of that performance is pure physics and attributable to the weight loss. I also feel like I have more energy in general. I think the key to any diet is moderation and thinking about what you're putting into your body. My .02! Take it easy.----------ZZ

[ATF SAC]

In the words of the retired Deputy Chief of the BSU at Quantico, "Eating well is easy. If it ever had a face you can't eat it. If you put it in your mouth and it tastes good. Spit it out."

[dmclark]

I'm older than most of you guys (except Jack) and as my metabolism slowed, on came the pounds. I discovered the Atkins thing and am a confirmed low carb dieter. My workouts haven't suffered. Occasionally, I go off the diet schedule for vacation and then right back on. I lost 15 pounds in a month and went from 216 to 180 where I am now. It's not as fun as snarfing a Big Snickers, but I like that my clothes fit and my pants front button no longer resembles shrapnel ready to explode at any moment.

I'm sold on Atkins. Blood work is excellent too! DM

[Chainring]

I'm sold on Atkins. Blood work is excellent too! DM

I've been concerned about that since I switched over. I definitely feel better but I have a family history of high cholesterol. My cholesteral is around 180 as of a few months ago, but that was before I switched diets. I take in a lot more fat now and eat eggs like they are going out of style. Have you noticed if your cholesterol has changed either up or down?

[MrCool]

Since the beginning of April I have lost a little over 30lbs. My method was pretty simple, I counted calories. Don't get me wrong, all those calories didn't come from eating Snickers bars and twinkies. Although occasionally I would have one.

My calories varied from 2000 to 2400 a day. They broke down like this:

30% protein
30% fats
40% carbs

Non-workout days - 2000 calories
Running days (5 miles) - 2200 calories
Running (3 miles) and weightlifting days - 2400.


I would usually eat five small meals a day. One of those meals I would substitute with a 1/2 multi-vitamin/protein (Met-Rx) shake. I'd drink an entire shake if I could leave my office as much as I pleased.

I have never been a fan of those diets that eliminate carbohydrates. I know they're great if you need to lose weight in a fairly little amount of time, but what happens when you get off those diets? You can't stay on those diets forever. Your body still needs carbs.

It's important to note that staying trim and fit is a lifestyle change. It still gets me every now and then. I used to be one of those guys that could eat a 13 oz bag of Doritos and/or a bag of Oreos in one sitting. I don't deprive myself of those foods, but I only eat them occasionally and a minimal amount.

I have to say the biggest secret to my wait loss was switching from regular soda to diet. I don't drink juice or gatorade any more. It's either water or caffeine-free diet coke.


In closing, I would like to add that I hope Jared chokes (doesn't have to die) on his Subway sandwhich.

MrC
:cool: