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Hey guys,
I have a few recipes that are bodybuilding foods and a few things I've learned here and there. I'm sure alot of these would help somehow with PE, if some of you want to go down and read check it out.
#1. I can't eat tuna straight from the can. It's disgusting and soggy. This is a recipe that is not only quick - but it actually makes the tuna even better for you. It's also cheap - and it honestly tastes alot like crab cakes or salmon patties.
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*Tuna Suprise*
You need: 1 can of tuna, 1 egg, and 2 tablespoons of oatmeal.
All you do is mix the tuna with the egg and the oatmeal, stirring it up very well. Spray non-stick cooking spray into a medium pan and turn it on about medium heat. Form it into a patty and cook it just like that.
Note: you can replace the tuna with salmon, you can use an egg white instead of an entire egg - and also you can add old bay seasoning and dill weed to taste.
If you add dill weed to this recipe - it tastes unbelievably good.
#2. Over time, protein powder has gotten alot better tasting than it used to be. I remember when it used to be absolutly terrible, and super expensive. Now you can get it for cheap and it's actually edible. Nevertheless - a protein shake isn't anything special when it comes to taste. These recipes, though - are actually preferable to ice cream. I promise you - make these recipes one time and you'll believe me.
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*Oreo Shake*
8-12 ounces of skim milk
2 heaping tablespoons of plain yogurt
1-2 scoop chocolate protein powder
ice cubes as needed
2-4 oreos
Throw it in a blender and enjoy.
The above shake tastes exactly like a dairy queen oreo blizzard. I mean - dead on.
The only drawback on this shake is the fact that you're eating oreos. Oreos, as everyone knows all too well by now, have trans fats - which takes a long time (week or months!) to digest, raises triglycerides, as well as LDL levels. This is absolutly bad. I don't know how bad it is for PE, but - if I were to drink this shake, I'd only drink it once in a long while. Maybe just get an individual pack of oreos when you go grocery shopping, doing this every once in a while for this shake. I'd do this instead of getting an entire package and wasting money.
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*Peanut Butter Cup Shake*
8-12 ounces skim milk
2 heaping tablespooons plain yogurt
1-2 scoops chocolote protein powder
2 tablespoons natural peanut butter
ice cubes as needed
Put it in the blnder and you're good to go.
This shake tastes EXACTLY like either peanut butter fudge or peanut butter cup candy. I mean it - try this out, and it will amaze you. You'll want one of these after every workout and it'll probably have you looking forward to lifting. On top of that - this has no trans fat. It only had good ingrediants.
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*Green Tea Recipe*
I've read kingpole's posts about green tea and it's benefits - and his recipe for erection tea. I decide I needed to start drinking green tea and I've found a recipe that is absolutly the best tasting tea I've ever had in my life - and it's extremely healthy. On top of that - it's the most convienient way to drink green tea, in my opinion - as you're getting in 4-5 cups, fresh brewed and cold - and it tastes so good that you can drink the whole thing on the spot.
I take 5 tea bags and put them in the coffee maker. I do this by either putting the bags where the filter would normally be (so this means I am NOT using a filter when I do it this way) - or I tear the tea bags open and pour the grinded tea leaves from these 5 tea bags into coffee filter. I then pour in the water and press the button, waiting for it to brew. After that - I'll talk a nalgene jar and pour 4-8 ounces of apple juice in it. This is easy because a nalgene jar has ounces labeled on the side of the bottle.
I then fill the bottle with ice, and pour in the green tea. All 32 or so ounces of the green tea pours into the jar.
I pour in some honey and I twist on the lid.
After that I shake the bottle up and it's ready to go.
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*Protein Pancake*
You need: 1/2 cup oatmeal and 4 egg whites
All you need to do is whip both the oatmeal and the egg whites into a batter and spray cooking spray onto a pan, medium heat. You can a dash of cinnamon, as well.
I've used all kinds of sugar-free syrup and most of it is intolerable. The only sugar-free syrup that I like is Cary's. You get it at the supermarket, of course.
I drink skim milk with it and it's great.
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All of the recipes come from bodybuilding sites except for the green tea. Also, I did manipulate the ingrediants of the tuna suprise slightly.
Other than that, I have some more advice I'd like to share.
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*Drinking 1 gallon of Water a Day*
If you read this entire post, you read the words "nalgene jar." Search for it on google, and you will see where to find them, if interested. I suggest getting 2; 1 for water and 1 for green tea.
Anyway...
It's 32 ounces and it's made for portablility. All you need to do is fill up your nalgene jar with water for each meal you eat and drink it.
Eat 5 meals a day. This is 3 squares and 2 snacks.
This will give you 156 ounces of water a day, which is over a gallon.
If you drink from your nalgene jar at each meal, even if you fill it up with ice to drink cold water - then you will still get the water you need.
(If you don't get 156 ounces, so what? get 96 ounces instead - which I'll describe below.)
It may seem inconvienient to bring this bottle with you wherever you go, especially if you're at work 10-12 hours a day.
If this is the case - the best idea would be to drink water from the bottle before you leave for work (32 ounces) and after your workout (32 ounces) along with two-16 ounce regular (32 ounces) bottled waters at lunch. Daily total is 96 ounces.
Forget all this stuff about not drinking water with your meals, and forget about any thoughts you may have about water being useless. Even if you're only getting the 96 ounces that I just suggested instead of the full gallon - that's still going to do the positive things that water does for you. In fact, you hear coventional wisdom suggest that you drink eight - 8 ounce glasses of water a day. That's 64 ounces, this is 96 ounces - you will definately benefit from this.
I realize that this is a vague description of the benefits of water - but in all honesty - I've read about the benefits but I don't have it memorized by any means. I think it goes deeper than just hydration. I believe that it helps your body with the actual process that happens when it's getting rid of fat or building muscle. You can workout and eat right all you want - but water is a key component in this change, from what I understand.
On top of that, water is a natural appetite suppressant. If you're really hungry, but before you eat - you fill up on water - you're probably going to eat less calories because you're full of water and aren't able to eat as much.
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*5 meals (3 squares, 2 snacks)*
I think alot of people become obsessive about their diet. When they eat right, they want to get it 100% and they will sit out at the dinner table and they'll become an alien at all any and all events that involve eating.
I don't think it's necessary at all.
A man should have a diet that gets him the protein, carbs, fats, and nutrients he needs.
Too many diets actually lack what people really need.
A 180lb man - in an average day - may have cheerios and milk for breakfast, a ham sandwich with lettuce, tomatoe, and mayo with chips and a coke for lunch, then they'll have a package of cookies from the vending machine and a bottle of water at break - and at dinner they may have hot dogs, a moderate amout of fries, and a diet coke.
This person is happy with their diet. They don't think anything needs to change. They invent excuses like "I'm eating a normal, everyday diet" because they don't know any better.
Let's take a look at an estimation of their daily nutrition, anyway.
breakfast - 300 calories, 16 grams protein, 6 grams fat. lunch -600 calories, 29 grams fat, 14 grams protein - tons of sugar and sodium. Snack - 150 calories, 10 grams fat. Dinner - 600 calories, 15 grams protein, 30 grams fat.
Daily total: 1700 calories, 75 grams fat, and 45 grams of protein. They got almost no water and they have a negligable amount of vitamins and minerals - probably coming from the lettuce and tomatoe at lunch.
They don't work out, and they think they're going to do just fine for their whole life eating like this because the calories are decently low.
This isn't true though, and they're probably going to be chubby and will have a very low amount of muscle mass.
Once in a while they'll take up jogging and it'll not do much for them. Or they'll start lifting weights - and they'll get frustrated because of their lack of results, so they'll quit.
They're not getting anywhere because of their diet. And they're going to develop health problems in time.
I would suggest that the above person start drinking a protein shake with his original breakfast - using the peanut butter shake I listed earlier. They could drink 32 ounces of water at breakfast, as well - taking a multivitamin and other supplements. On top of that - it would be a good idea to make the green tea recipe (using a different nalgene jar from the one he'd be drinking water from) and take it with him to work or drink it on the way to work.
At lunch, it's a good idea to lift weights during this time and eat a protein bar right after. If this isn't possible though, he could go ahead and go with the sandwich - but use low-sodium turkey instead of ham and miracle whip instead of mayo. Replace the chips with baked lays and get a bottled water and we're in business.
For a snack, instead of eating cookies from the vending machine he could eat a piece of jerky or a protein bar and some fruit with with water.
(p.s. - here is a site with cheap protein bar recipes, because $3/day is too much to pay the supplement companies, IMHO)
Homemade Protein Bar Recipes
At dinner - it would be a good idea for him to get the family to start eating healthier and start eating whole, unprocessed and natural foods instead of hot dogs.
They don't have to rule hot dogs, pizza, and burgers out of the picture - but this should only be 1-2 times a week.
For a drink - instead of drinking diet coke - he could get an iced tea maker and the whole family could drink black tea.
If he didn't lift weights at lunch, he could go in after dinner. After his session at the gym (which doesn't even have to be more than 3 days a week, 30-45 minutes a session) - he could come back home and drink his post-workout protein shake, 32 more ounces of cold water, and a simple carb like apple juice and he's got the rest of the day to himself for PE and whatever else.
Now this isn't a bodybuilders diet. He's not going to become megaman or anything. This should be a normal man's diet
Just compare it to how he had been eating
Now:
breakfast: 750 calories, 76 grams of protein, 15 grams of good fat. lunch: 500 calories, 14 grams fat, 20 grams protein. snack: 300 calories, 20 grams of protein, 4 grams of fat. Dinner: 500 calories, 30 grams protein, 15 grams fat. Post-workout shake, and simple carbs: 400 calories, 30 grams of protein, and 2 grams of fat.
Daily total: 2500 calories, 176 grams protein, and 50 grams of fat. 96 ounces of water - and tons of vitamins and minerals from the multivitamins and supplements taken at breakfast, did workout.
VS.
Then:
1700 calories, 75 grams fat, 45 grams protein, 16 ounces of water - negligable vitamins and minerals - no workout.
Alot of people would think that a 180lb man who eats 2500 calories is going to be fatter than a 180lb man who eats 1700.
What's that old thing that you always hear? "Calories in -calories out??"
Well, the 180 pound man who has been consistently eating 2500 calories and 176 grams of protein a day and working out is going to not only feel amazing - sleep deeper and longer and better AND just feel happier - but he's also going to have a lower bodyfat%.
The reason why is because he has more muscle and he works out.
You may have heard this before - but for every pound of muscle your body has - it has to burn an extra 50 calories.
If someone built 10 pounds of muscle, they are burning an extra 500 calories a day.
There are 3500 calories in each pound of fat.
After 7 days - they burned an extra 3500 calories.
They just burned 1 pound of bodyfat.
On top of that - your body is burning an excessive amount of calories if you lift weights and do cardio - so you're going to lose weight.
1 pound of fat a week.
Soon he'd get down to about 15% bodyfat and he'd stay there.
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*cardio, weights...*
This man could spend no more than 45 minutes at the gym each session. On monday, wednesday, and friday - he could lift weights. Tuesday, thursday, and friday - he could do cardio for 45 minutes.
Cardio is more important than lifting weights.
Cardio prevents disease, lifts depression - improves sleep... it does everything.
People say 30 minutes is all you need. That's true. So is everything you hear about HIIT.
But someone can work to the absolute peak of their endurance by doing 45 minute cardio sessions 4 times a week. Anymore than this won't do anything extra. 3 times a week at 45 minutes each is sufficient.
Why else do you want good cardio?
Think about the work your heart does everyday.
The unconditioned person may have a resting heartbeat of 70 beats per minute. During an average day - their heart will beat 100,800 per day.
If someone starts doing cardio consistently, their resting heartbeat will go down to 86,400 beats per day.
That's 14,400 less beats per day!!
That's alot less stress on your heart.
This should be a lifetime commitment, as well.
Let's say this man has been eating well and exercising for 5 years now.
He's going to be within 10-15% body fat. He now weighs about 195-200lbs. He's probably be benching in the 300's, squatting in the 400s, and deadlifting upwards of that.
His resting heartbeat is 50 beats per minute... which is 72,000 beats a day. His health is wonderful.
He's realizing that he can either up his caloric intake and change his workout to get stronger and bigger - or he can just maintain what he's got.
For the benefit of this example, let's say he chooses to just maintain his strength, physique, and health - since he really doesn't care that much about getting any bigger.
Since he just wants to maintain, all he has to do now is lift twice a week and continue his 3 cardio sessions per week. He can lift on tuesday and thursday - and he can do cardio on monday, wednesday, and friday.
He won't put on anymore muscle or strength, but eating like I described and going to the gym will benefit him letting keeping him from losing his muscle.
Note: I'm not mentioning anything about HIIT because I don't know very much about it and I don't know if it has the same effects as straight up old school cardio.
I'm sure it does because every magazine I read that mentions it says it does everything you could want it to do and more... but I want to stick to what I know about, drawing out a plan that I know will work - as i can explain why it would work and you could predict your results.
This isn't a plan that you're going to get bodybuilder muscular on.
You'll look normal on it.
This is for the health of your life, and for better PE.
As an added benefit, however - you'll feel amazing and your health will be great.
You won't get sick very often and you'll age gracefully and be able to enjoy that time of your life with mental and physical independence.
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*A note on eating and going to the gym*
It needs to be sustainable.
Meals should have variety and you should be looking forward to your next meal because it tastes great.
You shouldn't dread spending time in the kitchen - you shouldn't have to do any of that stuff that popular knowledge suggests you to go through.
If you create a plan where you decide that you're going to eat chicken breasts and protein shakes 7 days a week with no change and no room to move - you'll get miserable and will probably stop.
Variety is absolutly key to success in the kitchen.
The book "the Abs Diet" has a really good idea in allowing users to eat as much as they want as long as they stick to these certain foods (mainly almonds, "smothies", berries, oatmeal, whole grains, lean cuts of meat, etc...)
The idea is that whole, natural, unprocessed foods are king.
All you have to do when you go to the grocery store is get whole, natural, unprocessed foods.
***You could get cans upon cans of tuna and salmon, brown rice, apples, bananas, raisins, oatmeal, oranges, flax seed, unsalted natural peanuts, peanut butter, sunflower seeds, 100% whole wheat bread, spinach, eggs, boneless skinless chicken breasts, ground turkey, and beef.
There's really not much more you can get. I can't think of other choices at the moment, at least.
And it does seem like a short list - but you can make a ton of food with the above items.
Same thing with lifting weights. It needs to be sustainable and it needs to be something you look forward to. If you've never lifted weights before - there's tons of free workouts online for beginners.
I've found that one of the best things to do when it comes to the weight room is to keep it fresh by doing the following.
Some may disagree, but I think this is a more advanced approach to lifting, and should be used after someone not only has the hang of lifting weights - but they have built up a descent library of knowledge in their heads about it, and why certain things work and others don't.
Anyway:
You never have a specific routine that you follow, you make it up on the fly. You don't carry around a piece of paper that tells you what to do. You don't keep track of things. You just go in and unleash. I can't explain this method with my own words, but here is a link to a page that explains it perfectly. The Rob Van Dam Workout for MASS
That workout is 3 days a week.
Think about it. Monday, Wedneday, Friday at the gym - lift weights. Tuesday, thursday, Saturday - do cardio. If you go to football games in the fall - go ahead and eat fattening food - stuff yourself at the tailgaite and drink tons of beer on saturday, but do cardio on sunday, tuesday, and thursday. It's not like you go to 52 games a year.
If you miss a day - forget it happened.
Fall off the diet and exercise horse - get right back on again. After so long of riding the horse - it'll become no issue at all to you.
That's my stance, anyway.
Other than that, I will end this post by saying that I realize it seems as though I'm not the kind of person you should listen to due to my stats I have in my signature. I am 6.75" bonepressed - but I'm 4.5 inches not bonepressed. That's a 2.25 inch fatpad. I'm 256 pounds right now, down 4 pounds in the last 2 weeks that I've been only slightly implementing rules that are similar to the above - and I have a 49.5" waistline.
I can only bench about 260lbs, and my squat is probably about the same with a deadlift somewhere in the 280s. I used to be alot stronger when I played football - but I injured my knee - got fat - lied to myself, telling myself that I'll do this and that and the other and I'll be in shape - but it doesn't work like that.
I'm not that strong physically because for so long I've done the opposite of what I preach above. It never hit me that it could all be so easy until just recently.
I've always loved to lift weights and I love to workout. But I've always eaten in huge - excessive amounts. Sometimes upwards of 4000+ bad calories a day - mostly from fat and sugary carbs.
I was 200 pounds around this time last year. I got there through a fad diet, and I lost so much muscle mass that my body no longer needed to burn as many calories as it did when I was heavier.
Thus - I got fat again.
Granted, I didn't have to balloon up to 260 pounds with a 50" waist (which was the case 2 weeks ago), as I could have probably gained half the weight if I hadn't had such horrible habits in the kitchen... but alas - I did.
This is not the first time that I've stupidly forced my weight to flucuate. I was at one time 320lbs - and even though I knew it was stupid - I didn't realize why it was stupid to jump on a fad diet. I now realize this because I've been there and done that, gained it back, studied literature to find out why, and presto - you've got an obese person who has a healthy, low heartrate and healthy blood pressure who knows alot about exercise and diet.
As far as my credintials go for giving diet and exercise advice - I'm in school for general studies, but I'm headed into exercise physiology. Granted, this means nothing at the moment - but the reason I chose exercise physiology is because I was going to be a master trainer with the ISSA, with which I'm getting a CFT which will allow me to train people. I've always had people around me who've given me knowledge and I've been involved in this in some way or another since I was 13. Most of the information I have above comes from what I've learned studying with the ISSA. Don't pay attention to the fact that I fail miserably - this knowledge comes from other ppl who triumph in their field. I just happen to be interested in what they have to say, and can share it with you.
Anyways, I think this forum is a great place for guys to come for self improvement and it seems that pegym.com is all about all-around health, as this is necessary for full PE results. Anybody who wants to add anything - go for it.
-Toneshark
I have a few recipes that are bodybuilding foods and a few things I've learned here and there. I'm sure alot of these would help somehow with PE, if some of you want to go down and read check it out.
#1. I can't eat tuna straight from the can. It's disgusting and soggy. This is a recipe that is not only quick - but it actually makes the tuna even better for you. It's also cheap - and it honestly tastes alot like crab cakes or salmon patties.
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*Tuna Suprise*
You need: 1 can of tuna, 1 egg, and 2 tablespoons of oatmeal.
All you do is mix the tuna with the egg and the oatmeal, stirring it up very well. Spray non-stick cooking spray into a medium pan and turn it on about medium heat. Form it into a patty and cook it just like that.
Note: you can replace the tuna with salmon, you can use an egg white instead of an entire egg - and also you can add old bay seasoning and dill weed to taste.
If you add dill weed to this recipe - it tastes unbelievably good.
#2. Over time, protein powder has gotten alot better tasting than it used to be. I remember when it used to be absolutly terrible, and super expensive. Now you can get it for cheap and it's actually edible. Nevertheless - a protein shake isn't anything special when it comes to taste. These recipes, though - are actually preferable to ice cream. I promise you - make these recipes one time and you'll believe me.
---
*Oreo Shake*
8-12 ounces of skim milk
2 heaping tablespoons of plain yogurt
1-2 scoop chocolate protein powder
ice cubes as needed
2-4 oreos
Throw it in a blender and enjoy.
The above shake tastes exactly like a dairy queen oreo blizzard. I mean - dead on.
The only drawback on this shake is the fact that you're eating oreos. Oreos, as everyone knows all too well by now, have trans fats - which takes a long time (week or months!) to digest, raises triglycerides, as well as LDL levels. This is absolutly bad. I don't know how bad it is for PE, but - if I were to drink this shake, I'd only drink it once in a long while. Maybe just get an individual pack of oreos when you go grocery shopping, doing this every once in a while for this shake. I'd do this instead of getting an entire package and wasting money.
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*Peanut Butter Cup Shake*
8-12 ounces skim milk
2 heaping tablespooons plain yogurt
1-2 scoops chocolote protein powder
2 tablespoons natural peanut butter
ice cubes as needed
Put it in the blnder and you're good to go.
This shake tastes EXACTLY like either peanut butter fudge or peanut butter cup candy. I mean it - try this out, and it will amaze you. You'll want one of these after every workout and it'll probably have you looking forward to lifting. On top of that - this has no trans fat. It only had good ingrediants.
---
*Green Tea Recipe*
I've read kingpole's posts about green tea and it's benefits - and his recipe for erection tea. I decide I needed to start drinking green tea and I've found a recipe that is absolutly the best tasting tea I've ever had in my life - and it's extremely healthy. On top of that - it's the most convienient way to drink green tea, in my opinion - as you're getting in 4-5 cups, fresh brewed and cold - and it tastes so good that you can drink the whole thing on the spot.
I take 5 tea bags and put them in the coffee maker. I do this by either putting the bags where the filter would normally be (so this means I am NOT using a filter when I do it this way) - or I tear the tea bags open and pour the grinded tea leaves from these 5 tea bags into coffee filter. I then pour in the water and press the button, waiting for it to brew. After that - I'll talk a nalgene jar and pour 4-8 ounces of apple juice in it. This is easy because a nalgene jar has ounces labeled on the side of the bottle.
I then fill the bottle with ice, and pour in the green tea. All 32 or so ounces of the green tea pours into the jar.
I pour in some honey and I twist on the lid.
After that I shake the bottle up and it's ready to go.
---
*Protein Pancake*
You need: 1/2 cup oatmeal and 4 egg whites
All you need to do is whip both the oatmeal and the egg whites into a batter and spray cooking spray onto a pan, medium heat. You can a dash of cinnamon, as well.
I've used all kinds of sugar-free syrup and most of it is intolerable. The only sugar-free syrup that I like is Cary's. You get it at the supermarket, of course.
I drink skim milk with it and it's great.
---
All of the recipes come from bodybuilding sites except for the green tea. Also, I did manipulate the ingrediants of the tuna suprise slightly.
Other than that, I have some more advice I'd like to share.
---
*Drinking 1 gallon of Water a Day*
If you read this entire post, you read the words "nalgene jar." Search for it on google, and you will see where to find them, if interested. I suggest getting 2; 1 for water and 1 for green tea.
Anyway...
It's 32 ounces and it's made for portablility. All you need to do is fill up your nalgene jar with water for each meal you eat and drink it.
Eat 5 meals a day. This is 3 squares and 2 snacks.
This will give you 156 ounces of water a day, which is over a gallon.
If you drink from your nalgene jar at each meal, even if you fill it up with ice to drink cold water - then you will still get the water you need.
(If you don't get 156 ounces, so what? get 96 ounces instead - which I'll describe below.)
It may seem inconvienient to bring this bottle with you wherever you go, especially if you're at work 10-12 hours a day.
If this is the case - the best idea would be to drink water from the bottle before you leave for work (32 ounces) and after your workout (32 ounces) along with two-16 ounce regular (32 ounces) bottled waters at lunch. Daily total is 96 ounces.
Forget all this stuff about not drinking water with your meals, and forget about any thoughts you may have about water being useless. Even if you're only getting the 96 ounces that I just suggested instead of the full gallon - that's still going to do the positive things that water does for you. In fact, you hear coventional wisdom suggest that you drink eight - 8 ounce glasses of water a day. That's 64 ounces, this is 96 ounces - you will definately benefit from this.
I realize that this is a vague description of the benefits of water - but in all honesty - I've read about the benefits but I don't have it memorized by any means. I think it goes deeper than just hydration. I believe that it helps your body with the actual process that happens when it's getting rid of fat or building muscle. You can workout and eat right all you want - but water is a key component in this change, from what I understand.
On top of that, water is a natural appetite suppressant. If you're really hungry, but before you eat - you fill up on water - you're probably going to eat less calories because you're full of water and aren't able to eat as much.
---
*5 meals (3 squares, 2 snacks)*
I think alot of people become obsessive about their diet. When they eat right, they want to get it 100% and they will sit out at the dinner table and they'll become an alien at all any and all events that involve eating.
I don't think it's necessary at all.
A man should have a diet that gets him the protein, carbs, fats, and nutrients he needs.
Too many diets actually lack what people really need.
A 180lb man - in an average day - may have cheerios and milk for breakfast, a ham sandwich with lettuce, tomatoe, and mayo with chips and a coke for lunch, then they'll have a package of cookies from the vending machine and a bottle of water at break - and at dinner they may have hot dogs, a moderate amout of fries, and a diet coke.
This person is happy with their diet. They don't think anything needs to change. They invent excuses like "I'm eating a normal, everyday diet" because they don't know any better.
Let's take a look at an estimation of their daily nutrition, anyway.
breakfast - 300 calories, 16 grams protein, 6 grams fat. lunch -600 calories, 29 grams fat, 14 grams protein - tons of sugar and sodium. Snack - 150 calories, 10 grams fat. Dinner - 600 calories, 15 grams protein, 30 grams fat.
Daily total: 1700 calories, 75 grams fat, and 45 grams of protein. They got almost no water and they have a negligable amount of vitamins and minerals - probably coming from the lettuce and tomatoe at lunch.
They don't work out, and they think they're going to do just fine for their whole life eating like this because the calories are decently low.
This isn't true though, and they're probably going to be chubby and will have a very low amount of muscle mass.
Once in a while they'll take up jogging and it'll not do much for them. Or they'll start lifting weights - and they'll get frustrated because of their lack of results, so they'll quit.
They're not getting anywhere because of their diet. And they're going to develop health problems in time.
I would suggest that the above person start drinking a protein shake with his original breakfast - using the peanut butter shake I listed earlier. They could drink 32 ounces of water at breakfast, as well - taking a multivitamin and other supplements. On top of that - it would be a good idea to make the green tea recipe (using a different nalgene jar from the one he'd be drinking water from) and take it with him to work or drink it on the way to work.
At lunch, it's a good idea to lift weights during this time and eat a protein bar right after. If this isn't possible though, he could go ahead and go with the sandwich - but use low-sodium turkey instead of ham and miracle whip instead of mayo. Replace the chips with baked lays and get a bottled water and we're in business.
For a snack, instead of eating cookies from the vending machine he could eat a piece of jerky or a protein bar and some fruit with with water.
(p.s. - here is a site with cheap protein bar recipes, because $3/day is too much to pay the supplement companies, IMHO)
Homemade Protein Bar Recipes
At dinner - it would be a good idea for him to get the family to start eating healthier and start eating whole, unprocessed and natural foods instead of hot dogs.
They don't have to rule hot dogs, pizza, and burgers out of the picture - but this should only be 1-2 times a week.
For a drink - instead of drinking diet coke - he could get an iced tea maker and the whole family could drink black tea.
If he didn't lift weights at lunch, he could go in after dinner. After his session at the gym (which doesn't even have to be more than 3 days a week, 30-45 minutes a session) - he could come back home and drink his post-workout protein shake, 32 more ounces of cold water, and a simple carb like apple juice and he's got the rest of the day to himself for PE and whatever else.
Now this isn't a bodybuilders diet. He's not going to become megaman or anything. This should be a normal man's diet
Just compare it to how he had been eating
Now:
breakfast: 750 calories, 76 grams of protein, 15 grams of good fat. lunch: 500 calories, 14 grams fat, 20 grams protein. snack: 300 calories, 20 grams of protein, 4 grams of fat. Dinner: 500 calories, 30 grams protein, 15 grams fat. Post-workout shake, and simple carbs: 400 calories, 30 grams of protein, and 2 grams of fat.
Daily total: 2500 calories, 176 grams protein, and 50 grams of fat. 96 ounces of water - and tons of vitamins and minerals from the multivitamins and supplements taken at breakfast, did workout.
VS.
Then:
1700 calories, 75 grams fat, 45 grams protein, 16 ounces of water - negligable vitamins and minerals - no workout.
Alot of people would think that a 180lb man who eats 2500 calories is going to be fatter than a 180lb man who eats 1700.
What's that old thing that you always hear? "Calories in -calories out??"
Well, the 180 pound man who has been consistently eating 2500 calories and 176 grams of protein a day and working out is going to not only feel amazing - sleep deeper and longer and better AND just feel happier - but he's also going to have a lower bodyfat%.
The reason why is because he has more muscle and he works out.
You may have heard this before - but for every pound of muscle your body has - it has to burn an extra 50 calories.
If someone built 10 pounds of muscle, they are burning an extra 500 calories a day.
There are 3500 calories in each pound of fat.
After 7 days - they burned an extra 3500 calories.
They just burned 1 pound of bodyfat.
On top of that - your body is burning an excessive amount of calories if you lift weights and do cardio - so you're going to lose weight.
1 pound of fat a week.
Soon he'd get down to about 15% bodyfat and he'd stay there.
---
*cardio, weights...*
This man could spend no more than 45 minutes at the gym each session. On monday, wednesday, and friday - he could lift weights. Tuesday, thursday, and friday - he could do cardio for 45 minutes.
Cardio is more important than lifting weights.
Cardio prevents disease, lifts depression - improves sleep... it does everything.
People say 30 minutes is all you need. That's true. So is everything you hear about HIIT.
But someone can work to the absolute peak of their endurance by doing 45 minute cardio sessions 4 times a week. Anymore than this won't do anything extra. 3 times a week at 45 minutes each is sufficient.
Why else do you want good cardio?
Think about the work your heart does everyday.
The unconditioned person may have a resting heartbeat of 70 beats per minute. During an average day - their heart will beat 100,800 per day.
If someone starts doing cardio consistently, their resting heartbeat will go down to 86,400 beats per day.
That's 14,400 less beats per day!!
That's alot less stress on your heart.
This should be a lifetime commitment, as well.
Let's say this man has been eating well and exercising for 5 years now.
He's going to be within 10-15% body fat. He now weighs about 195-200lbs. He's probably be benching in the 300's, squatting in the 400s, and deadlifting upwards of that.
His resting heartbeat is 50 beats per minute... which is 72,000 beats a day. His health is wonderful.
He's realizing that he can either up his caloric intake and change his workout to get stronger and bigger - or he can just maintain what he's got.
For the benefit of this example, let's say he chooses to just maintain his strength, physique, and health - since he really doesn't care that much about getting any bigger.
Since he just wants to maintain, all he has to do now is lift twice a week and continue his 3 cardio sessions per week. He can lift on tuesday and thursday - and he can do cardio on monday, wednesday, and friday.
He won't put on anymore muscle or strength, but eating like I described and going to the gym will benefit him letting keeping him from losing his muscle.
Note: I'm not mentioning anything about HIIT because I don't know very much about it and I don't know if it has the same effects as straight up old school cardio.
I'm sure it does because every magazine I read that mentions it says it does everything you could want it to do and more... but I want to stick to what I know about, drawing out a plan that I know will work - as i can explain why it would work and you could predict your results.
This isn't a plan that you're going to get bodybuilder muscular on.
You'll look normal on it.
This is for the health of your life, and for better PE.
As an added benefit, however - you'll feel amazing and your health will be great.
You won't get sick very often and you'll age gracefully and be able to enjoy that time of your life with mental and physical independence.
---
*A note on eating and going to the gym*
It needs to be sustainable.
Meals should have variety and you should be looking forward to your next meal because it tastes great.
You shouldn't dread spending time in the kitchen - you shouldn't have to do any of that stuff that popular knowledge suggests you to go through.
If you create a plan where you decide that you're going to eat chicken breasts and protein shakes 7 days a week with no change and no room to move - you'll get miserable and will probably stop.
Variety is absolutly key to success in the kitchen.
The book "the Abs Diet" has a really good idea in allowing users to eat as much as they want as long as they stick to these certain foods (mainly almonds, "smothies", berries, oatmeal, whole grains, lean cuts of meat, etc...)
The idea is that whole, natural, unprocessed foods are king.
All you have to do when you go to the grocery store is get whole, natural, unprocessed foods.
***You could get cans upon cans of tuna and salmon, brown rice, apples, bananas, raisins, oatmeal, oranges, flax seed, unsalted natural peanuts, peanut butter, sunflower seeds, 100% whole wheat bread, spinach, eggs, boneless skinless chicken breasts, ground turkey, and beef.
There's really not much more you can get. I can't think of other choices at the moment, at least.
And it does seem like a short list - but you can make a ton of food with the above items.
Same thing with lifting weights. It needs to be sustainable and it needs to be something you look forward to. If you've never lifted weights before - there's tons of free workouts online for beginners.
I've found that one of the best things to do when it comes to the weight room is to keep it fresh by doing the following.
Some may disagree, but I think this is a more advanced approach to lifting, and should be used after someone not only has the hang of lifting weights - but they have built up a descent library of knowledge in their heads about it, and why certain things work and others don't.
Anyway:
You never have a specific routine that you follow, you make it up on the fly. You don't carry around a piece of paper that tells you what to do. You don't keep track of things. You just go in and unleash. I can't explain this method with my own words, but here is a link to a page that explains it perfectly. The Rob Van Dam Workout for MASS
That workout is 3 days a week.
Think about it. Monday, Wedneday, Friday at the gym - lift weights. Tuesday, thursday, Saturday - do cardio. If you go to football games in the fall - go ahead and eat fattening food - stuff yourself at the tailgaite and drink tons of beer on saturday, but do cardio on sunday, tuesday, and thursday. It's not like you go to 52 games a year.
If you miss a day - forget it happened.
Fall off the diet and exercise horse - get right back on again. After so long of riding the horse - it'll become no issue at all to you.
That's my stance, anyway.
Other than that, I will end this post by saying that I realize it seems as though I'm not the kind of person you should listen to due to my stats I have in my signature. I am 6.75" bonepressed - but I'm 4.5 inches not bonepressed. That's a 2.25 inch fatpad. I'm 256 pounds right now, down 4 pounds in the last 2 weeks that I've been only slightly implementing rules that are similar to the above - and I have a 49.5" waistline.
I can only bench about 260lbs, and my squat is probably about the same with a deadlift somewhere in the 280s. I used to be alot stronger when I played football - but I injured my knee - got fat - lied to myself, telling myself that I'll do this and that and the other and I'll be in shape - but it doesn't work like that.
I'm not that strong physically because for so long I've done the opposite of what I preach above. It never hit me that it could all be so easy until just recently.
I've always loved to lift weights and I love to workout. But I've always eaten in huge - excessive amounts. Sometimes upwards of 4000+ bad calories a day - mostly from fat and sugary carbs.
I was 200 pounds around this time last year. I got there through a fad diet, and I lost so much muscle mass that my body no longer needed to burn as many calories as it did when I was heavier.
Thus - I got fat again.
Granted, I didn't have to balloon up to 260 pounds with a 50" waist (which was the case 2 weeks ago), as I could have probably gained half the weight if I hadn't had such horrible habits in the kitchen... but alas - I did.
This is not the first time that I've stupidly forced my weight to flucuate. I was at one time 320lbs - and even though I knew it was stupid - I didn't realize why it was stupid to jump on a fad diet. I now realize this because I've been there and done that, gained it back, studied literature to find out why, and presto - you've got an obese person who has a healthy, low heartrate and healthy blood pressure who knows alot about exercise and diet.
As far as my credintials go for giving diet and exercise advice - I'm in school for general studies, but I'm headed into exercise physiology. Granted, this means nothing at the moment - but the reason I chose exercise physiology is because I was going to be a master trainer with the ISSA, with which I'm getting a CFT which will allow me to train people. I've always had people around me who've given me knowledge and I've been involved in this in some way or another since I was 13. Most of the information I have above comes from what I've learned studying with the ISSA. Don't pay attention to the fact that I fail miserably - this knowledge comes from other ppl who triumph in their field. I just happen to be interested in what they have to say, and can share it with you.
Anyways, I think this forum is a great place for guys to come for self improvement and it seems that pegym.com is all about all-around health, as this is necessary for full PE results. Anybody who wants to add anything - go for it.
-Toneshark
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