Posted: 4/3/2012 3:50:52 PM EDT
| I need to drop some pounds. I was training triathlon about 10-18 hours a week 3 years ago before shredding my ankle. I kept eating like I was still training and put on about 60 pounds. I'm finally able to start high intensity training again but I need some help with the nutrition side of it. As far as nutrients are concerned; what fruits and vegetables compliment each other? An example of what I'm talking about would be: rice and beans make a complete protein. I'll need both low calorie and high calorie suggestions. I don't like to take supplements. Also, what about coffee? I've heard good and bad about it. Any meal plan suggestions? |
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Lunch/dinner
lean meats - grilled chicken breast, fish brown rice steamed broccoli x 7 days a week 
Breakfast: egg whites w/ maybe 1 or 2 whole eggs. I like them scrambled with veggies (chopped green peppers, onions, mushrooms) and a little cheese homemade smoothies - fresh or frozen fruits, ice, plain low fat vanilla yogurt, sweetened w/ honey. I would suggest adding a scoop of whey protein snacks: Greek yogurt and fruit nuts. pecans and almonds are the best (full of EFAs and protein) raw carrots and celery w/ PB or almond butter oatmeal bananas You say you don't like to take supplements, but I would consider it, esp. if you are gonna be training hard multivitamin fish oil whey protein |
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Lunch/dinner lean meats - grilled chicken breast, fish brown rice steamed broccoli x 7 days a week
Breakfast: egg whites w/ maybe 1 or 2 whole eggs. I like them scrambled with veggies (chopped green peppers, onions, mushrooms) and a little cheese homemade smoothies - fresh or frozen fruits, ice, plain low fat vanilla yogurt, sweetened w/ honey. I would suggest adding a scoop of whey protein snacks: Greek yogurt and fruit nuts. pecans and almonds are the best (full of EFAs and protein) raw carrots and celery w/ PB or almond butter oatmeal bananas You say you don't like to take supplements, but I would consider it, esp. if you are gonna be training hard multivitamin fish oil whey protein No reason to eat egg whites. |
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No reason to eat egg whites. meh, this could be debated. I'm not saying don't eat them. But when you are gonna eat a lot of them, lets say 4 or more because we are men  , that adds up.
http://nutritiondata.self.com/facts/dairy-and-egg-products/111/2 vs http://nutritiondata.self.com/facts/dairy-and-egg-products/112/2 even if you add a whole egg to that cup of egg whites that would only bump things up to: 188 Calories, 5g of fat, 211mg of Cholesterol |
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Quoted: Quoted: No reason to eat egg whites. meh, this could be debated. I'm not saying don't eat them. But when you are gonna eat a lot of them, lets say 4 or more because we are men , that adds up.http://nutritiondata.self.com/facts/dairy-and-egg-products/111/2 vs http://nutritiondata.self.com/facts/dairy-and-egg-products/112/2 even if you add a whole egg to that cup of egg whites that would only bump things up to: 188 Calories, 5g of fat, 211mg of Cholesterol Dietary cholesterol doesn't create blood cholesterol, and the fat in yolks are good for you. I wouldn't cut them.
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Quoted: Or just buy egg-beaters and go "WOO! PURE PROTEIN!" Important to watch excess calories when you're dropping pounds... We've argued about it before, but 6 egg yolks = ~300kcal... Just sayin' I hear you, and you're right...it's a fine way to cut some calories if you're trying to lose a little weight (it's not what I would cut but YMMV)...let's face it though, most people cut out the yolks because of some perceived health concern from them. So ultimately I guess it depends on why you're cutting the yolks. |
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Or just buy egg-beaters and go "WOO! PURE PROTEIN!" Important to watch excess calories when you're dropping pounds... We've argued about it before, but 6 egg yolks = ~300kcal... Just sayin' So instead of 6 egg whites, eat 2 or 3 whole eggs wrapped around 2C of veggies. Pure protein? Egg beaters contain 20 ingredients:
Egg Whites, Less than 1%: Natural Flavor, Color (Includes Beta Carotene), Spices, Salt, Onion Powder, Vegetable Gums (Xanthan Gum, Guar Gum), Maltodextrin. Vitamins and Minerals: Calcium Sulfate, Iron (Ferric Phosphate), Vitamin E (Alpha Tocopherol Acetate), Zinc Sulfate, Calcium Pantothenate, Vitamin B12, Vitamin B2 (Riboflavin), Vitamin B1 (Thiamine Mononitrate), Vitamin B6 (Pyridoxine Hydrochloride), Folic Acid, Biotin, Vitamin D3 Plenty of protein for sure, but egg beaters are a processed food. |
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Quoted: Quoted: Or just buy egg-beaters and go "WOO! PURE PROTEIN!" Important to watch excess calories when you're dropping pounds... We've argued about it before, but 6 egg yolks = ~300kcal... Just sayin' So instead of 6 egg whites, eat 2 or 3 whole eggs wrapped around 2C of veggies. Pure protein? Egg beaters contain 20 ingredients: Egg Whites, Less than 1%: Natural Flavor, Color (Includes Beta Carotene), Spices, Salt, Onion Powder, Vegetable Gums (Xanthan Gum, Guar Gum), Maltodextrin. Vitamins and Minerals: Calcium Sulfate, Iron (Ferric Phosphate), Vitamin E (Alpha Tocopherol Acetate), Zinc Sulfate, Calcium Pantothenate, Vitamin B12, Vitamin B2 (Riboflavin), Vitamin B1 (Thiamine Mononitrate), Vitamin B6 (Pyridoxine Hydrochloride), Folic Acid, Biotin, Vitamin D3 Plenty of protein for sure, but egg beaters are a processed food. and? Pure protein. I could care less whether it's processed or not. Macros are all that matter at the end of the day. ETA: Imh8er google a BMR calculator... it'll give you a good start point to start experimenting. |
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Whats the best way to calculate how many calories I need per day? Do I calculate based on current lean body mass or target weight? Aren't you a "clinical exercise physiologist certified NSCA Strength and Conditioning specialist"? Same thing I was going to post... |
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Yep, but I'm not a nutritionist. I did the Harris-Benedict but 1700 calories just seems low to me. And since fat doesn't burn calories it doesn't make sense to include that weight. All of the calculators say "weight" and not "lean body mass". So I'm just curious...
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Yep, but I'm not a nutritionist. I did the Harris-Benedict but 1700 calories just seems low to me. And since fat doesn't burn calories it doesn't make sense to include that weight. All of the calculators say "weight" and not "lean body mass". So I'm just curious... The 1700 you figured is probably about right on but I'm sure its your basal metabolic rate....what your body would burn if you where in a coma. There is a multiplier for activity level that needs fsctored in also. At your size you should lose weight quite rapidly at 2000 Cal's. |
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Yep, but I'm not a nutritionist. I did the Harris-Benedict but 1700 calories just seems low to me. And since fat doesn't burn calories it doesn't make sense to include that weight. All of the calculators say "weight" and not "lean body mass". So I'm just curious... I'd enter what the calculator asks for, not what you assume it wants. |