Beer Drinker Appreciation Society

Connecticut

Subject: RE: Beer Drinker Appreciation Society - Closed

thanks everyone for the great info! I usually have decent energy levels throughout the day but I do end up making poor food choices later in the day and feeling hungrier than i should by dinner time.

I think Ill try rotating a few of those options into my breakfast routine.

Connecticut

Subject: RE: Beer Drinker Appreciation Society - Closed

Edited by lp3510 2013-01-25 3:10 PM

Connecticut

Subject: RE: Beer Drinker Appreciation Society - Closed

mirthfuldragon - 2013-01-25 12:58 PM

lp3510 - 2013-01-25 10:50 AM

This is a bit off topic but I was wondering everyone’s take on diets and meal
planning. I was talking to my wife and she brought up how I never eat breakfast
and that many studies have shown that you are more likely to lose weight by
eating breakfast and less likely to snack and eat bad carbs during the day. So
the goal for the next few weeks is to eat breakfast.

What type of easy, healthy and (most importantly) tasty breakfast foods do you all
try to incorporate in your diets?

I actually have two breakfasts. My first is pre-AM workout, which is usually a Greek yogurt with a teaspoon off creatine. After workout, i have a protein shake and some instant oatmeal, which i usually have when i get to the office. toast and eggs is another good breakfast. I try to avoid cereal, because i love it but it has so many carbs and almost no protein. Since i an still losing weight and trying to hit my goal, my diet is largely a struggle to keep my protein macros up - 180g a day against 1,800 calories. I will write some more when I get back to the office.

Im 6'2 and weight about 275. I really would like to get down 30-40 lbs this year so I am tracking my food in the myfitnesspal app. Based on their recommendations I should be taking in about 1800 calories a day too. How important to weight loss is it that a large portion be protein?

Veteran

706

Illinois

Subject: RE: Beer Drinker Appreciation Society - Closed

lp3510 - 2013-01-25 3:09 PM

mirthfuldragon - 2013-01-25 12:58 PM

lp3510 - 2013-01-25 10:50 AM

This is a bit off topic but I was wondering everyone’s take on diets and meal
planning. I was talking to my wife and she brought up how I never eat breakfast
and that many studies have shown that you are more likely to lose weight by
eating breakfast and less likely to snack and eat bad carbs during the day. So
the goal for the next few weeks is to eat breakfast.

What type of easy, healthy and (most importantly) tasty breakfast foods do you all
try to incorporate in your diets?

I actually have two breakfasts. My first is pre-AM workout, which is usually a Greek yogurt with a teaspoon off creatine. After workout, i have a protein shake and some instant oatmeal, which i usually have when i get to the office. toast and eggs is another good breakfast. I try to avoid cereal, because i love it but it has so many carbs and almost no protein. Since i an still losing weight and trying to hit my goal, my diet is largely a struggle to keep my protein macros up - 180g a day against 1,800 calories. I will write some more when I get back to the office.

Im 6'2 and weight about 275. I really would like to get down 30-40 lbs this year so I am tracking my food in the myfitnesspal app. Based on their recommendations I should be taking in about 1800 calories a day too. How important to weight loss is it that a large portion be protein?

I've spent a lot of time trying to distill the proper nutrition nugget from all the bro-science out there, so I'll give you a run-down as to what I think I know, and what I plan around.

High protein helps you rebuild the muscles you damage, is filling and tasty, and is generally a good thing.

Generally, the rule of thumb is 1g of protein per pound of lean body mass, which is really body weight minus fat. However, unless your protein numbers get ridiculous or you have liver problems, your body will convert excess protein to fat, so there's probably no such thing as too much protein.

Based on that, I set my protein goal at 180g. Remember, training is about doing muscular damage, and protein is the building and re-building block. It's also filling and tasty. That's probably borderline-overkill, but there's really no downside at this level to too much protein. Well, that's probably not 100% accurate, since carbs are what break down into easy energy, which is what replaces glycogen, but my carb levels probably stay around 200g on 1,800 calories, which is generally sufficient to replenish glycogen and leave me adequately fueled for the next day.

Another note on protein: the body's ability to take it in is generally about 30g per meal, so try to space it out during the day. For me, I'll usually have a greek yogurt pre-workout (12g protein), then a protein shake with breakfast (30g protein), then lunch (usually around 30g), then dinner (usually 50 to 80g protein), and a protein shake again, either after my PM workout or before bed. Protein before bed is also good since your body can rebuild overnight.

My macronutrient breakdown is 40% carbs, 40% protein, and 20% fat. I don't actively avoid fat, but my carb numbers tend to run a bit high, so practically it's more like 45/40/15.

Myfitnesspal's default protein numbers are ridiculously low, so change them.

***

Also, one of my favorite general rules about food is what I call the rule of 10 - for carbs, the fiber times ten should be equal to or less than the calories of the food item. The same applies for protein - protein x 10 > calories. It's a short rule to determine if a food item is nutrient dense. Fiber is great because each gram of fiber is the equivalent, in feeling full, of something like 200 calories.

******

As far as planning meals goes, I actively plan my meals the day before, so it takes away the temptation and puts me into a guilt position if I deviate. It also lets my wife and I plan dinner the night before.

Beer Drinker Appreciation Society - Closed (Page 44)

REGISTER TODAY