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Diet question - 5 meals a day?

slybone

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Nov 18, 2009
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#21
there's a real interesting mix of info and opinions on this thread, some I agree with and some I don't. Weight management is a major part of my life as I am a professional athlete of sorts and find myself contractually obliged to be at a certain weight on a certain date from time to time....

Weight /fat loss is actually pretty simple and can be expressed as a ratio; calories in to calories out. A diet high in lean protein, complex carbohydrates and containing lots of vegetables and fruit whilst being low in sugars, refined carbs, saturated fats etc will do the trick provided that the amounts consumed are correct, and in the right proportions and at the right time. Combined with regular exercise the desired results can be achieved. I believe that weight loss is 80% down to diet and 20% down to exercise, even bulking up successfully relies as much on the fuel you put into your body as the weights routines in the gym.
 

TheHyperGlide

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#24
I dont think its a case of when your stomach is empty its more of unused calories and excess carbs turning to fat. I suppose eating at 2200hrs is ok if your burning cals and carbs till 0100hrs or your trying to bulk up. I try not to eat after 1800hrs because im out running at 2000hrs and have a protein shake after that.. Also water is Key, Little and often.
 

J20

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Apr 9, 2009
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#25
john i'd stay away from the ephidrine unless you enjoy stomach cramps
Also if where you work - do drug tests, and if you get tested it will show up. Its a banned substance for athletes. It can dehydrate you aswell if you aren't able to drink at least 4 litres of water a day.,
 

zippy29

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Dec 3, 2007
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#26
Here you go Guys.
Nutrition is a very complex subject, something that takes years of study and a lot of dedication. I was very fortunate my Ex Wife was a nutritionist. Here is a great list of healthy food s and snacks which I used to pass out to clients when I was personal Training which she produced for me.

This is a great shopping list too........

Enjoy................................

Breakfasts

Diet shake
Porridge, Milk & Protein shake
Cereal, Milk & Protein shake
Cereal, milk, Raspberries and apple juice
Greek Yoghurt, Berries, Sunflower seeds & Orange Juice
Weetabix, Milk & Apple Juice
Muesli, Milk, Banana & Green tea
Multigrain bagel, 2 tsp peanut butter & apple juice
Bacon, Muffin, Tomatoe and coffee
Wholemeal toast, 2 tsp spread, poached egg and mushrooms
Oats, milk, honey & protein
Scrambled egg whites, toast & grapefruit
Smoothie
Scrambled egg and 1 tbsp peanut butter eaten off the spoon
2 eggs, oatmeal and banana
Fruit, porridge & apple juice
Scrambled eggs, smoked salmon, muffin and orange juice
Beans, mushrooms, bacon, wholemeal bread and yoghurt
Wholegrain cereal, milk & smoothie
Greek yoghurt, honey, almonds and figs
Muesli, milk, berries, toast, honey and orange juice
Poached egg, toast and orange juice
Porridge, milk and orange juice
Poached egg, tomatoe, bacon, grapefruit juice and tea or coffee
Sausage, tomatoe, mushroom, tomatoe juice and tea or coffee
½ pink grapefruit,beans, toast and juice
Melon, ham, egg, tomatoe and orange juice

Lunch

Tuna sandwich
Roast chicken sandwich
Salad, chicken/tuna/boiled egg
Meal bar & apple
Chicken salad sandwich & drinking yoghurt
Prawn salad, avocado and cereal bar
Turkey ham salad baguette and 2 jaffa cakes
Blue cheese, pear and walnut salad andfruit pastel ice lolly
Sushi and blueberry muffin
Baked potatoe, smoked mackerel and cranberry juice
Tuna couscous, salad and fruit salad
Turkey and cranberry sandwich & fruit
Egg white, cheese, onion, mushroom, pepper in an onion bagel
Burger, roll, salad and strawberries
Turkey, couscous & salad
White fish, potatoe, cream and corguette
Chicken salad and bagel
Chilli con carne with lean mince and salad
Tuna and cottage cheese mix
Tuna and pasta
Pitta, ham, cheese, tomatoe & watermelon slice
Panini, mozerella, ham, tomatoe & cranberry juice
Potatoe, crab meat, coleslaw and water
Couscous, salad & diet can of drink
Soup & muffin or roll
Salmon baked wirh basmanti rice and steamed vegetables
Tuna salad, beans, bread and salad
Banana on toast
Salad, rice cakes & pear
Carrot soup, rice cakes and grapes
Beetroot salad, yoghurt and banana
Eggs, smoked salmon, rice cakes and yoghurt
Coleslaw, salad, rice cakes and apple juice
Chinese soup, yoghurt, honey and cinnamon
Grilled mushrooms, rice cakes and pineapple juice

Dinner/Tea

Grilled salmon, pasta and vegetables
Grilled fish, rice and vegetables
Baked trout, new potatoes, broccoli and sweetcorn
Mushroom, risotto and salad
Tortellini, spinach, ricotta and mixed salad
Mince beef chilli, rice and salad
Grilled steak, oven chips and peas
Pork fillet, mash, gravy, green beans and carrots
Chicken and veg stir fry and rice
Pasta, minced beef, onion and tomatoe sauce
Tuna steak, broccoli, greens and rice
Chilli con carne & wine
Chicken, broccoli and sweet potatoe
Chicken, veg, pasta and garlic bread
Mousaka and rice pudding
Prawn, peas, noodles, onion, mango and melon salad
Lamb chop, potatoe, peas, sweetcorn and sorbet
Steak, veg and wine
Melon, chicken and veg stir fry, yoghurt and honey
½ avocado, salad, fish, apple and wine
Chicken, melon, raw veg, salad and pineapple
Soup & fruit
Beef stew and vegetables, Brie and celery

Healthy snacks (Choose 2 of these a day or one treat a day)

Diet shake
Diet bar
Fruit salad
Protein & yoghurt
Banana
Dried apricots
Nectarine
Mixed seeds and nuts
6 brazil nuts
Veg sticks and guacamole
Hummus and 4 breadsticks
2 kiwis
Low fat yoghurt
4 wholegrain crackers and soft cheese
Apple
Muller rice low fat pudding
Melon slice
Fruit smoothie
Mango
Crackerbread and cream cheese
Grilled chicken and beetroot
Tuna, beetroot and yoghurt
Rice cakes and cheese
Sardines, toast and orange juice
Low fat yoghurt, honey, oats and blueberrys
Mixed nuts, raisins & cranberrys
Banana on toast and protein bar
Banana and peanut butter on toast
Yogurt and strawberries
Cottage cheese mixed with fresh pineapple
Bagel, cream cheese and smoked salmon
½ fat 40g chedder cheese
10 olives
3 breadsticks and salsa
Rye bread, pastrami and mustard
1 crumpet and low fat spread or jam
3 dates
3 dried figs
Tzatziki 3 tbsp and cucumber
Rye crispbread and peanut butter
Wholemeal slice toast and marmite
3 tbsp guacamole and peppers
½ can tomatoe soup
Cereal bars and berries
Muesli bar and yoghurt

Treats (Choose 1 of these a day or 2 snacks)

2 jaffa cakes or 2 fig rolls
1 mini scone
1 mini muffin
4 chocolate squares
1 slice malt loaf
Quavers/skips/wotsits 1 bag
1 finger of carrot cake
1 scotch egg
Flapjack
Gin/vodka and tonic with black pitted olives
Red wine/white wine 1glass
Low fat crisps
Frozen yoghurt
Dark chocolate
Air popped popcorn
Peanut butter spoon

 

Derfel

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Joined
Jun 12, 2009
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#27
All the technical stuff blows my brains, I find if I burn more calories than I eat - I lose weight!!!!

Stodgy carbs like pasta and McDonalds make me really sleepy.
 

delboy1836

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Apr 29, 2010
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10
#28
Loads of great diet info here...but no mention of heart rate training zones...

Combine your '5 times a day' diet with one or two 60-70% 1 hour HR training sessions per week, (in addition to whatever you may already have written into your program) after a while the bodyfat will start to disappear!!
 

Christina

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Joined
Feb 10, 2010
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6
#29
anyone got any tips if your doing a 12 hour night shift? I haven't had the time to make home made like i normally do, as normally traveling takes up my spare time. need something high energy, (microwavable if warm), quick and easy to make. I'm just about getting my body to adjust to the different eating times. Thought some of you guys might have some ideas?
 

JessH

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May 6, 2010
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#30
Hi, I won't pretend that I know alot about exercise and fitness regimes but I'm not bad at food. As others have already said on this site protein is essential and you really need to be having some everyday - you can get it from lean meat but also things like beans and peanut butter. Lots of brightly coloured vegetables are always good (more colour tends to mean more vitamins), and fish if you like it is also good as it gives you omega 3 oils which are seriously good for you. As for recipes you could try, stirfry with prawns and mixed vegetables with abit of sauce, vegetable curry, tuna steaks with veg, things like shepherds pie (only homemade with extra lean meat and lots of vegetables in it), thai sweet potato curry (thai paste+light coconut milk+sweet potato+mango pieces+squeeze of lime at the end with some brown rice or noodles), mixed vegetable soup, houmous with pitta bread, peanut butter on toast, muesli and yogurt, smoothies, beach salad (lettuce,kiwi fruit,pineapple,peppers,tuna,balsamic dressing). Just a few ideas for you anyway, hope it helps! Eating 6 meals a day works well as long as these are not full size meals, you're really wanting to split the 3 normal meals by 3 again to get the servings right. (Oh and by the way, I respect that others might disagree on the site but I really wouldn't recommend taking any form of tablets such as aspirin daily as it can have a horrendous effect in the future if not taking properly and I imagine you want to be healthy.) J
 

JessH

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May 6, 2010
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#31
Hi Christina, I'd say porridge is pretty good with milk and water and you can have it with sugar or sweetener and fruit too. However soup and crackers can also be good (I used to work all nighters!) How about smoothies?
 

Christina

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Feb 10, 2010
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#32
Yep working on the smoothies and soups atm, got the george forman there too atm so that helps. Will try the porridge (with fruit!) as that should keep me going :) Thanks Jess
 

MIKEM

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Joined
Feb 26, 2009
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#33
WIKI6467
My reading and research backs up your idea as the way to go. Moderate to heavy weights, loads of sprinting cycles.
 

lrmart1n

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Jan 9, 2008
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#34
Stick to an eating plan for life rather than a diet if possible. Measuring your food in size is much easier, convenient, accurate, easier to judge and quicker in size rather than calories or weight and works when a varied diet is applied. Eating 5 meals a day each meal should consist of a portion of lean protein the size of the palm of your hand and a portion of fibrous complex carb i.e. fruit or veg only of the size of your fist (so that’s no bread, pasta, rice etc if you break this (like any eating plan) once or twice a week there won’t be any major problem, but remember to keep to the portion size of your pasta or rice – brown / wholegrain obviously!). Vary your foods and stick to the same meal times where possible. I agree with the making a shed full of 1 meal and splitting it up over a couple of days (bearing in mind perishable shelf life), remember fruit is easy in this way. Drink 6 litres of water a day and this does & will work. I wouldn’t take ephedrine – it’s illegal! I know this is the ‘food’ part of the forum but as for the training – I prefer to keep it functional as we are for ‘go’ and not for ‘show’ – I can imagine the client saying to his colleague “look at my cp guy being beaten up ….he’s got a great 6 pack though!” lol But having said that the use of cardio and weights do come into play
 

lrmart1n

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Jan 9, 2008
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#35
Stick to an eating plan for life rather than a diet if possible. Measuring your food in size is much easier, convenient, accurate, easier to judge and quicker in size rather than calories or weight and works when a varied diet is applied. Eating 5 meals a day each meal should consist of a portion of lean protein the size of the palm of your hand and a portion of fibrous complex carb i.e. fruit or veg only of the size of your fist (so that’s no bread, pasta, rice etc if you break this (like any eating plan) once or twice a week there won’t be any major problem, but remember to keep to the portion size of your pasta or rice – brown / wholegrain obviously!). Vary your foods and stick to the same meal times where possible. I agree with the making a shed full of 1 meal and splitting it up over a couple of days (bearing in mind perishable shelf life), remember fruit is easy in this way. Drink 6 litres of water a day and this does & will work. I wouldn’t take ephedrine – it’s illegal! I know this is the ‘food’ part of the forum but as for the training – I prefer to keep it functional as we are for ‘go’ and not for ‘show’ – I can imagine the client saying to his colleague “look at my cp guy being beaten up ….he’s got a great 6 pack though!†lol But having said that the use of cardio and weights do come into play
 

daviecpdriver

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#36
Gorillian,

Bud just been looking at getting ephedrine, Where do you get yours and what is the best i was looking at kaizen ephedrine hci.

Cheers bud
 

lrmart1n

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Jan 9, 2008
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#37
Gorillian,

Bud just been looking at getting ephedrine, Where do you get yours and what is the best i was looking at kaizen ephedrine hci.

Cheers bud

it's an illegal drug .... so you go to your local drug dealer and hope he has a product made by a proper pharmasutical company as opposed to some thats made in a shed and mixed up with god knows what while they are making who knows what. BP make some in Amsterdame (with a proper 'film' on), failing that it would probably be a chalky tablet from India
 

Loki26

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Joined
Aug 25, 2010
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#38
The best way to loose fat while keeping lean body mass, as well as MAINTAINING energy levels is a by a "zone diet" introduced by Dr. Barry Sears. The basis is your caloric intake(based on your lean body mass) should be as thus; 30% protein-30% GOOD fats-40% GOOD carbs ( try cutting out breads and replace with fruits and veggies) but thats it in a nut shell. If you very intense you can try a Paleolithic Diet but they are pretty strict but still yield good results! Good Luck my friends!
 

pops

New Member
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Jul 10, 2008
Messages
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#39
Look on Amazon for a book called "The Abs Diet"....it was written by David somebody in about 2003 and he was the ed of Men's Health magazine. I have followed this for 7 yrs now and there is more fat on a chip than on me!!

It isn't a lettuce leaf diet and the title can be misleading....it is a diet to give you energy for the gym and it explains what various food constituents do to your body.
With regards to ephidrene or speed....give them a wide berth as they are totally unnecessary!!
 

john.m

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Mar 11, 2009
Messages
53
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#40
Here you go Guys.
Nutrition is a very complex subject, something that takes years of study and a lot of dedication. I was very fortunate my Ex Wife was a nutritionist. Here is a great list of healthy food s and snacks which I used to pass out to clients when I was personal Training which she produced for me.

This is a great shopping list too........

Enjoy................................

Breakfasts

Diet shake
Porridge, Milk & Protein shake
Cereal, Milk & Protein shake
Cereal, milk, Raspberries and apple juice
Greek Yoghurt, Berries, Sunflower seeds & Orange Juice
Weetabix, Milk & Apple Juice
Muesli, Milk, Banana & Green tea
Multigrain bagel, 2 tsp peanut butter & apple juice
Bacon, Muffin, Tomatoe and coffee
Wholemeal toast, 2 tsp spread, poached egg and mushrooms
Oats, milk, honey & protein
Scrambled egg whites, toast & grapefruit
Smoothie
Scrambled egg and 1 tbsp peanut butter eaten off the spoon
2 eggs, oatmeal and banana
Fruit, porridge & apple juice
Scrambled eggs, smoked salmon, muffin and orange juice
Beans, mushrooms, bacon, wholemeal bread and yoghurt
Wholegrain cereal, milk & smoothie
Greek yoghurt, honey, almonds and figs
Muesli, milk, berries, toast, honey and orange juice
Poached egg, toast and orange juice
Porridge, milk and orange juice
Poached egg, tomatoe, bacon, grapefruit juice and tea or coffee
Sausage, tomatoe, mushroom, tomatoe juice and tea or coffee
½ pink grapefruit,beans, toast and juice
Melon, ham, egg, tomatoe and orange juice

Lunch

Tuna sandwich
Roast chicken sandwich
Salad, chicken/tuna/boiled egg
Meal bar & apple
Chicken salad sandwich & drinking yoghurt
Prawn salad, avocado and cereal bar
Turkey ham salad baguette and 2 jaffa cakes
Blue cheese, pear and walnut salad andfruit pastel ice lolly
Sushi and blueberry muffin
Baked potatoe, smoked mackerel and cranberry juice
Tuna couscous, salad and fruit salad
Turkey and cranberry sandwich & fruit
Egg white, cheese, onion, mushroom, pepper in an onion bagel
Burger, roll, salad and strawberries
Turkey, couscous & salad
White fish, potatoe, cream and corguette
Chicken salad and bagel
Chilli con carne with lean mince and salad
Tuna and cottage cheese mix
Tuna and pasta
Pitta, ham, cheese, tomatoe & watermelon slice
Panini, mozerella, ham, tomatoe & cranberry juice
Potatoe, crab meat, coleslaw and water
Couscous, salad & diet can of drink
Soup & muffin or roll
Salmon baked wirh basmanti rice and steamed vegetables
Tuna salad, beans, bread and salad
Banana on toast
Salad, rice cakes & pear
Carrot soup, rice cakes and grapes
Beetroot salad, yoghurt and banana
Eggs, smoked salmon, rice cakes and yoghurt
Coleslaw, salad, rice cakes and apple juice
Chinese soup, yoghurt, honey and cinnamon
Grilled mushrooms, rice cakes and pineapple juice

Dinner/Tea

Grilled salmon, pasta and vegetables
Grilled fish, rice and vegetables
Baked trout, new potatoes, broccoli and sweetcorn
Mushroom, risotto and salad
Tortellini, spinach, ricotta and mixed salad
Mince beef chilli, rice and salad
Grilled steak, oven chips and peas
Pork fillet, mash, gravy, green beans and carrots
Chicken and veg stir fry and rice
Pasta, minced beef, onion and tomatoe sauce
Tuna steak, broccoli, greens and rice
Chilli con carne & wine
Chicken, broccoli and sweet potatoe
Chicken, veg, pasta and garlic bread
Mousaka and rice pudding
Prawn, peas, noodles, onion, mango and melon salad
Lamb chop, potatoe, peas, sweetcorn and sorbet
Steak, veg and wine
Melon, chicken and veg stir fry, yoghurt and honey
½ avocado, salad, fish, apple and wine
Chicken, melon, raw veg, salad and pineapple
Soup & fruit
Beef stew and vegetables, Brie and celery

Healthy snacks (Choose 2 of these a day or one treat a day)

Diet shake
Diet bar
Fruit salad
Protein & yoghurt
Banana
Dried apricots
Nectarine
Mixed seeds and nuts
6 brazil nuts
Veg sticks and guacamole
Hummus and 4 breadsticks
2 kiwis
Low fat yoghurt
4 wholegrain crackers and soft cheese
Apple
Muller rice low fat pudding
Melon slice
Fruit smoothie
Mango
Crackerbread and cream cheese
Grilled chicken and beetroot
Tuna, beetroot and yoghurt
Rice cakes and cheese
Sardines, toast and orange juice
Low fat yoghurt, honey, oats and blueberrys
Mixed nuts, raisins & cranberrys
Banana on toast and protein bar
Banana and peanut butter on toast
Yogurt and strawberries
Cottage cheese mixed with fresh pineapple
Bagel, cream cheese and smoked salmon
½ fat 40g chedder cheese
10 olives
3 breadsticks and salsa
Rye bread, pastrami and mustard
1 crumpet and low fat spread or jam
3 dates
3 dried figs
Tzatziki 3 tbsp and cucumber
Rye crispbread and peanut butter
Wholemeal slice toast and marmite
3 tbsp guacamole and peppers
½ can tomatoe soup
Cereal bars and berries
Muesli bar and yoghurt

Treats (Choose 1 of these a day or 2 snacks)

2 jaffa cakes or 2 fig rolls
1 mini scone
1 mini muffin
4 chocolate squares
1 slice malt loaf
Quavers/skips/wotsits 1 bag
1 finger of carrot cake
1 scotch egg
Flapjack
Gin/vodka and tonic with black pitted olives
Red wine/white wine 1glass
Low fat crisps
Frozen yoghurt
Dark chocolate
Air popped popcorn
Peanut butter spoon
That is the best bulk up diet i have seen so far wouldn't like to try and train after eating all that though
 
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