Getting away from junk food

[benchpressmonkey]

I have been eating greasy fast food junk for lunch for like the past 2 years and I am worried that it could start hurting me if I don't stop soon. I have searched an read on this forum but cannot come to a conclusion on what I should eat and when.

For the past two days I have eaten chicken and rice for lunch and a couple of packs of oatmeal before and after lunch. I eat some cereal for breakfast. I get to the gym everyday at around 5pm and drink a protein shake and an energy drink about 30 min before I get there. I also drink a protein shake right when I get home from the gym and several spaced throughout the rest of the day and I will eat some other source of protein as well.

The problem is that I have been very weak for the past two days compared to when I ate fast food for lunch. I need a diet that will help me get a little bigger without adding fat.

I don't know if it will help but here are some of my specs:
6'4" 221lbs
bench rep max: 295x4
squat rep max: 225X8 (I know, I know....I'm trying, I just started back doing legs like a month ago so cut me some slack)

 

[vendela99]

Did you ever see the movie Super-size Me? Documentary where the dude ate McDonalds for every meal for like 3 months; when he stopped eating McDonalds he felt like total shit for a while. He had developed some kind of dependence on the fast food...maybe it was chemical additives or just the high amount of fat or calories...I don't remember. Just about anything other than fast food is an improvement.

 

[benchpressmonkey]

Did you ever see the movie Super-size Me? Documentary where the dude ate McDonalds for every meal for like 3 months; when he stopped eating McDonalds he felt like total shit for a while. He had developed some kind of dependence on the fast food...maybe it was chemical additives or just the high amount of fat or calories...I don't remember. Just about anything other than fast food is an improvement.

I never saw that movie but my friends did and they said I would end up that way if i didn't watch out. They chemical dependence sounds feasible. I guess it is kind of a fast food detox...lol.

So does anyone have a suggestion for a good diet for me?

 

[vendela99]

Depends on what kind of dieting you're doing. Cutting or Bulking? Lean Meat, Grilled is always good, Light Chicken, Cold Water White Fish, Lean Cuts of Beef, Veggies other than corn, carrots, and peas, fresh fruit, and Dark Brown Carb sources like Rice, Wheat, Oats, Granola. Any combination of those is a good start. For a cutting diet 10 times your body weight would equal the approximate amount of calories to eat. At 220 you'd eat 2200 calories, if you wanted to be 190 then you'd eat 1900 calories. Try and make 20% of those calories from fat, 35% from carbs, and 45% from protein...in that neighborhood anyway. Use www.calorieking.com to find out the breakdown of all the foods your eating, and break those calories up over six meals a day. You should eat your carbs earlier in the day and try and eat less of them in the eveining.

 

[Eze]

A good diet for someone that eats too much fast food ....

How about you start off eating whatever you want EXCEPT for fast food. That includes microwave dinners. Once you are able to do this for a month (NO FAST FOOD) come back and someone will be able to help you out with a diet.

You are going to have a hard time eating strict if your current diet habits are as bad as you say. This is why I suggest you try and break the fast food habit before you embark on any type of diet plan.

 

[Drako]

You'll be feeling shitty because your used to the boost you get from eating refined carbs and now you've gone cold turkey you'll be feeling down like Vendela said. Be careful a sudden change in your diet could cause your body to switch to starvation mode. Personally I'd make small changes that your body can adapt to and also you'll have a better chance of suceeding whereas the way yor goin now your gonna find yourself back on the big macs in no time.

 

[12claws]

A good diet for someone that eats too much fast food ....

How about you start off eating whatever you want EXCEPT for fast food. That includes microwave dinners. Once you are able to do this for a month (NO FAST FOOD) come back and someone will be able to help you out with a diet.

You are going to have a hard time eating strict if your current diet habits are as bad as you say. This is why I suggest you try and break the fast food habit before you embark on any type of diet plan.

Agreed. Don't buy or keep any crap in your house. You'll eat it. Once you're completely off McDonald's (the worst offender IMHO), you'll discover a complete meal from them will actually make you nauseous. Food's not supposed to do that.

 

[benchpressmonkey]

You'll be feeling shitty because your used to the boost you get from eating refined carbs and now you've gone cold turkey you'll be feeling down like Vendela said. Be careful a sudden change in your diet could cause your body to switch to starvation mode. Personally I'd make small changes that your body can adapt to and also you'll have a better chance of suceeding whereas the way yor goin now your gonna find yourself back on the big macs in no time.

Sounds good. I ate microwave lasagna and some veggies today with water to drink. I'll see how I feel when I go to the gym later. I know I will cheat every once in a while but I can usually stay on a new course once I am on it.

 

[Drako]

Sounds good. I ate microwave lasagna and some veggies today with water to drink. I'll see how I feel when I go to the gym later. I know I will cheat every once in a while but I can usually stay on a new course once I am on it.

Its okay to have a cheat day during the week just dont go overboard and try to keep it to 1 day and not 4 good luck and keep us posted.

 

[theincredible1]

never throw yourself into a diet straight off bad eating habits, it ends up being worse.. Take this process slowly, and eventually in about 6 months u should end up eating healthy.. right now just eat steady amounts of food.. eat some chicken, or steak watever your feeling like eating... take it slow and let your body slowly change its eating habbits.

 

[benchpressmonkey]

OK, I just got back from the gym and I was even weaker than last time. Should i even go to the gym right now? I can get 295x4 on the bench but today I was lucky to get 265x5. This is just depressing. I feel physically fine but I just can't lift anywhere near what I normally do.

 

[theincredible1]

dont change your habits in a day... some people would say Im an idiot for saying this but.. dont just discontinue fast food.. your body will do better if u ween off of it.. such as if you were to eat less everyday and make a plan that in a week ur done with fast food, then move onto some different foods that will get you by... and in about 6 mths you should be eating healthy and on a strict diet plan.. wheter you chose to bulk or cut... and fast food in about 3 mths will eventually catch up with you, TRUST ME its a killer on your body, and physique.

 

[Drako]

Your body is lacking NRG from refined carbs you need to replace this with some other form of energy try bananas caffeen anything to get you buzzin.

 

[benchpressmonkey]

I woke up this morning and I am sick. I have not been sick since may of 2005. I had no idea fast food could do this to you. This is gonna be rough but I am gonna stay away from the junk.

 

[Chicago Made]

I too have an addiction to Popeye's Popcorn chicken... Mmmmmm

As well as late night eating... I'm a night owl, what can I say.