what is a good general diet?

[nabiller]

Ive been reading a lot abuot working out and dieting. Im just trying to find the best thing for me, and what not to do. Basically im trying to lean up and lose some body fat%.

ive heard eating carbs after lifting weights is good. what kinda carbs, and why is it good?

fruits and yogurt-good for snacks?

right now i just eat 3 meals a day, with fruit or yogurt as snacks inbetween. i usually grab a meat, and 2 veggies, if one is corn, or a veggie and a small carb. im military deployed to middle east right now, so i dont have a lot of choice in what the chow hall serves for the day. breakfast is usually eggs, bacon, maybe a pancake or a french toast slice, yogurt or fruit. and ive only been drinking water, no juice or soda. probably drink about 8 a day.
anybody have some good tips for me as to post workout, or definite nono's? thanks!

 

[atherjen]

first thing I notice is that you need to be eating more frequently. 6 meals a day, every 2.5-3 hrs.
check out the reply I just gave on another thread.. should be of some help.
http://www.steroidology.com/forum/showthread.php?s=&threadid=25421

as for post workout, you need to be getting in some fast absorbing protein and carbs. whey protein (0.4g/kg bodyweight) and dextrose for carb source (0.7- 0.8g/kg bodyweight). ALA is a great addition to that as well. if your taking creatine or glutamine, that would also be the prime time for it. drink this IMMEDIATLY after training, NO FATS. and then 1 hour later a whole food meal consisting of lean protein and complex carbs, again minimal fats in that meal.

 

[nabiller]

so i read that thread now... that guy said he's like 8-10% bf, and lookin to gain mass... im trying to get lower bf... is it basically the same thing? also whats complex carbs different then regular carbs?
man the more i read these forums, the more i realize i never knew. i feel dumber every day!

 

[nabiller]

im going to make a list of whats available to me at each meal, by the way im working midnight shift, so my breakfast is dinner at the chow hall...
breakfast- usually roast beef, baked chicken, or some type of broiled or stewed meat dish.
white rice or pasta
gravy
mashed potatoes, or some type of cubed potato dish
sometimes there is spinach, or broccolli or cauliflower
various frozen veggies (corn, carrots, peas, succotash)
hamburger patties
pizza, onion rings, hot dogs, fries... etc.. (fast food type shit)
salad stuff

lunch- left over dinner or AM type stuff

dinner (AM)- scrambled eggs (i think its egg beaters or something)
hard boiled eggs
bacon
pancakes, or french toast or waffles
grits or oatmeal
gravy
biscuits
cereal

milk, water, fruit, yogurt is always available.

out of this, ive been eating veggies, fruits, yogurts and meats, soemtimes oatmeal (is grits the same carbs?) these meals are only available at AM, noon, PM, and midnight (im alseep during noon meal). should i maybe take hamburger patties to eat between meals or what for extra protein? there is no protein powder available here. basically im stuck with what they got at the chow hall.

 

[nabiller]

today example: for dinner (my breakfast)- baked chicken
mixed veggies
about 10pm- chicken strips
then i went to the gym about 1230 and grabbed some food on the way back to work. 2 2egg plain omlets and a hard boiled egg, i ate an omlet and the egg. i also got spinach, 2 slices of wheat bread, and 4 mini things of smuckers peanut butter. that i plan on eating in about another 30 minutes. then for breakfast ill prolly get scrambled eggs and maybe a slice of bread or oatmeal... is that decent? its really hard to do much, i dont have access to oil and pills and stuff like that for extra protein etc... ahhh!

 

[nabiller]

*gulp* ther egoes teh other omlet = )

 

[nabiller]

ACK GAG that spinich is NASTAAAY!!! but it all comes out the same place i guess... *cough gag*

 

[nabiller]

there goes the 1st slice of toast with 2 oz of smuckers (is that natural) peanut butter... starting ont he 2nd... NEED WATER *GASP*

 

[nabiller]

ok... today for breakfast (pm) quaker instant oatmeal, 1 pack, apple and cinnomon.
1/2 hamburger pattie, and a sirloin burger patty with most of the gravy scraped off. green beans.
hows that sound?

 

[Nope]

I like eatin those low fat frozen dinners as snacks...lean cuisine

 

[sparklylegwarmers]

I like eatin those low fat frozen dinners as snacks...lean cuisine

those things are sooo processed though. also, ever check out the sodium content? it'll make you cringe.

 

[sparklylegwarmers]

today example: for dinner (my breakfast)- baked chicken
mixed veggies
about 10pm- chicken strips
then i went to the gym about 1230 and grabbed some food on the way back to work. 2 2egg plain omlets and a hard boiled egg, i ate an omlet and the egg. i also got spinach, 2 slices of wheat bread, and 4 mini things of smuckers peanut butter. that i plan on eating in about another 30 minutes. then for breakfast ill prolly get scrambled eggs and maybe a slice of bread or oatmeal... is that decent? its really hard to do much, i dont have access to oil and pills and stuff like that for extra protein etc... ahhh!

skinless chicken, my friend! not fried and breaded grease! lol

i wouldn't eat bread if cutting... too processed (there's sugar in it too, besides it being high GI)

natty pb and nothing else - there's icing sugar in the regular stuff!

oatmeal is a great choice - but make sure it's the old fashioned and not quick oat stuff.

the reason jen pointed you to a bulking thread is because whether you are bulking or cutting, the foods don't change much (unless you cut out more carbs to cut) - it's the cals that do.

 

[sparklylegwarmers]

ok... today for breakfast (pm) quaker instant oatmeal, 1 pack, apple and cinnomon.
1/2 hamburger pattie, and a sirloin burger patty with most of the gravy scraped off. green beans.
hows that sound?

im going to make a list of whats available to me at each meal, by the way im working midnight shift, so my breakfast is dinner at the chow hall...
breakfast- usually roast beef, baked chicken, or some type of broiled or stewed meat dish.
white rice or pasta
gravy
mashed potatoes, or some type of cubed potato dish
sometimes there is spinach, or broccolli or cauliflower
various frozen veggies (corn, carrots, peas, succotash)
hamburger patties
pizza, onion rings, hot dogs, fries... etc.. (fast food type shit)
salad stuff

lunch- left over dinner or AM type stuff

dinner (AM)- scrambled eggs (i think its egg beaters or something)
hard boiled eggs
bacon
pancakes, or french toast or waffles
grits or oatmeal
gravy
biscuits
cereal

milk, water, fruit, yogurt is always available.

out of this, ive been eating veggies, fruits, yogurts and meats, soemtimes oatmeal (is grits the same carbs?) these meals are only available at AM, noon, PM, and midnight (im alseep during noon meal). should i maybe take hamburger patties to eat between meals or what for extra protein? there is no protein powder available here. basically im stuck with what they got at the chow hall.

apple & cinnamon packets.. those are the sugary quick oats... get the old fashioned ones and throw some splenda on top.

gravy=flour=high GI and no nutritional content to speak of.

bean are awesome... fibrous veggies are your friend!

what exactly are the ratios you're following for this cut? are you carb cycling? how are you timing your protein/carb intake following workouts?

breakfast- usually roast beef, baked chicken, or some type of broiled or stewed meat dish.

[color=dark red] what's in the stew sauce? i'd avoid sauces if you don't know what's in them. broiled and baked meats sound good.[/color]

white rice or pasta

[color=dark red]xnay on the high GI carbs unless it's a specific refeed situation[/color]

gravy

[color=dark red] no![/color]

mashed potatoes, or some type of cubed potato dish

[color=dark red]again, high GI. just say no unless it's specifically for a refeed.[/color]

sometimes there is spinach, or broccolli or cauliflower
various frozen veggies (corn, carrots, peas, succotash)

[color=dark red]good stuff! avoid the high GI ones on that list though[/color]

hamburger patties
pizza, onion rings, hot dogs, fries... etc.. (fast food type shit)

[color=dark red]yes... shit. cheat meals only![/color]

salad stuff

[color=dark red]fo sho... look for vinaigrettes.. just be wary of the dressings though.. they're probably sugary[/color]

the only good stuff i see listed for dinner are the eggs and MAYBE the oatmeal if it's the right stuff.

make sense?

 

[nabiller]

yes, im slowly getting the hang of it... i dont have the choices like you all do, but im managing... instead of the flavor instant packets, im eatingthe non flavored for breakfast (0 sugar), egg whites off the hard boiled eggs... lots of veggies... fish whenever they have it... hamburger patties only if there isnt enough meat available that day. tuna is starting to be my friend again, i like it with peanut butter, but all they have is smuckers peanut butter, and im pretty sure thats not natural.. lolz. ive been staying away from all the fruit i used to eat, bananas occasionaly, yogurt occasionaly. ive pretty much been staying away from 'unidentifiables' and go for the simple things they have there... no sauce dishes etc... thanks for your advice... ill check out that GI also...

 

[atherjen]

good to see that your making smarter choices. do the best that you can..

Sparkly, great advice