Water Intake
The amount of water you take in on a daily basis is probably the most under-rated item of importance when it comes to getting into shape, staying healthy, etc... the general recommendation is that you drink a minimum of 8 cups of water a day. I believe this is a good start, and it may be tough for the first few days if you typically don't drink that much water.
Work your way up from your current water intake to at least 8 cups a day by drinking a cup of water before every meal, that will be between 5-7 cups if you are eating 5-7 meals a day like suggested. you can then have a few more cups in between meals while at your desk or during your work day.
A special note about water, and food intake. for people that have not eaten healthy throughout the day will often mistake signs of dehydration and thirst for hunger. Drinking water throughout the day will get your body back in tune and your head wrapped around the difference between thirst and hunger, after a while you will be able to recognize and differentiate between the two.
Macro Nutrients
Macronutrient Calories Kilojoules
Protein 4 17
Fat 9 38
Carbohydrate 4 17
Alcohol 7 29
The Numbers Don't Always Add Up
If you check a food label you may find that the total calories listed doesn't always match the number you arrive at using the ratios above and doing the math yourself. The reason for the discrepancy may be that the figure for carbohydrates includes insoluble fiber, and the food manufacturer has accounted for this in their figure for calories.
Insoluble fiber passes through your body without being converted to a form that provides energy, or calories. Knowing this, the manufacturer may subtract the caloric value of the insoluble fiber (4 calories per gram) from the total calories figure. When they do this, the 4-9-4 method will give you a higher figure for total calories than the one you find on the food label.
You might think that you could subtract the figure for fiber from the figure for carbohydrates to correct the discrepancy. But the figure for fiber will likely include both soluble and insoluble fiber, and you'd only want to subtract the insoluble fiber. Unfortunately you have no way of knowing how much of the fiber is soluble, and how much is insoluble.
So, now that we have an understanding of how our macro nutrients work we can look at trying to find out the proper ratio, or split of them to consume for energy purposes. This is a generic daily view of how to eat your macronutients.
All splits below are Carbs-protien-fat
Low fat 60-25-15 moderate basic 50-30-20
The Zone diet 40-30-30
Low carb 25-40-35*ketogenic 10-45-45
*used by body builders often before shows to "get ripped" or cut
So there lots of choices of different types of diets you can eat or stylize your own eating habits around. I wouldn't recommend the ketogenic diet unless you really wanted to make eating a pain in the ass though :) There are pros and cons to all the diets above but the most popular for healthy eating would probably be the moderate split.
Next Topic, BMR / RMR
BMR and RMR are estimates of how many calories you would burn if you were to do nothing but rest for 24 hours. They represent the minimum amount of energy required to keep your body functioning, including your heart beating, lungs breathing, and body temperature normal.
BMR stands for Basal Metabolic Rate.
RMR stands for Resting Metabolic Rate.
As BMR and RMR only represent resting energy expenditure, an adjustment must bemade to reflect your activity level. This is done by multiplying your BMR or RMR by an activity factor (McArdle et al 1996). Note that the following activity factors also take into account The Thermic Effect of Food:
| Activity Factor | Category | Definition |
|---|---|---|
| 1.2 | Sedentary | Little or no exercise and desk job |
| 1.375 | Lightly Active | Light exercise or sports 1-3 days a week |
| 1.55 | Moderately Active | Moderate exercise or sports 3-5 days a week |
| 1.725 | Very Active | Hard exercise or sports 6-7 days a week4 |
| 1.9 | Extremely Active | Hard daily exercise or sports and physical job |
Equations have been developed to estimate BMR and RMR when testing is not practical. We use the Harris-Benedict equation for BMR, and the Mifflin equation for RMR.
The Harris-Benedict equation has been the standard for decades and is still the most widely used for estimating BMR. This is why we offer it to our users. However, numerous studies have shown it to be inaccurate for a number of reasons:
According to today's test standards the Harris-Benedict equation does not estimate BMR, but rather RMR. This is because the test subjects did not spend the night at the test facility.
The test subjects used to develop the Harris-Benedict equation did not include an adequate representation of obese people, nor of younger and older people. These omissions continue to become more significant as populations become older and heavier.
While all equations for predicting energy expenditure only make estimates, the Harris-Benedict equation typically overestimates by 5% or more.
Since the Harris-Benedict equation was first published in 1919, a number of studies have attempted to improve it. Of these, none has been shown to produce more accurate results than the Mifflin equation we use for calculating RMR.
For further details please refer to Validation of several established equations for resting metabolic rate in obese and nonobese people, Journal of the American Dietetic Association, September 2003, David C. Frankenfield, et al.
The Harris-Benedict equation for BMR:
For men: (13.75 x w) + (5 x h) - (6.76 x a) + 66
For women: (9.56 x w) + (1.85 x h) - (4.68 x a) + 655
The Mufflin equation for RMR:
For men: (10 x w) + (6.25 x h) - (5 x a) + 5
For women: (10 x w) + (6.25 x h) - (5 x a) - 161
Where:
w = weight in kg
h = height in cm
a = age
Ok, so based on all this fun new information we also need to consider what are goals are.
if we want to lose weight (fat) we now have to adjust numbers accordingly. 1 pound of fat is about 3500 calories, so if we want to lose weight at a healthy rate we would reduce our calorie intake by about 500 calories a day and no more then 800, and sometimes a good starting point is 300 depending on your situation and current health state.
if you want to gain muscle you would do the opposite and increase your intake from 300-800 calories.
don't forget that when makeing your meals that you are using food as your FUEL, so your biggest meals should be pre / post workout if possible as well.
overwhelmed yet? :)
More about eating concepts.
12 rules of a bodybuilding diet
RULE # 1 — Be tough. Stay away from nasty fats, excessive salt and simple sugars. This eliminates ninety-nine percent of the fast foods, munchies and soft drinks. Who needs them? In a few short weeks, you won't want them, wonder why you ate them and feel sick if you do! I don't mean to be rude, but … junk is for dumpsters.
RULE # 2 — Eat a basic breakfast of complex carbohydrates, protein and fat to establish your metabolism for the day and provide fuel and muscle-sustaining ingredients. In a nutshell (and setting aside for now the hormonal and enzyme chemistry taking place at all times), protein builds muscle while carbohydrates and fats supply fuel for energy. Breakfast can be an easy-to-prepare meal from a quality protein shake to a bowl of oatmeal, scoop of cottage cheese and fruit. If you don't feed yourself a wholesome meal in the morning, your body will draw on your muscle stores as a source of energy, putting you in a slump and muscle deficit. Major insurance policy: Add a good vitamin and mineral formula and a gulp of flaxseed oil (essential fatty acid) each morning to protect your system and put order and efficiency in your body chemistry.
RULE # 3 — This one can be the rascal — with whatever effort it takes, feed yourself every three to four hours throughout the day; again, each meal consisting of protein, fat and carbohydrate. Any combination of the following is perfect: tuna and brown rice, hamburger patty and red potato, cottage cheese and fruit, chicken and salad, etc. You'll notice that sandwiches are not in my top-five list. Discover Tupperware and packet-size meal replacement powders.
RULE # 4 — Newsflash: To gain weight, eat more. Assuming you're hitting the weights, be prepared for solid bulk weight; lean muscle mass exclusively is a daydream. To lose weight, eat less, still as often. Don't starve the muscle.
RULE # 5 — I have always instinctively leaned toward a higher protein intake over carbohydrate to build a lean body. Emphasize protein. Vegetarians, take particular care in order to get plenty of protein in your diet.
RULE # 6 - Between-meal snacking for the trainee looking to gain weight is okay if the snack is truly nutritious - no junk. Don't let snacks be a substitute for a complete meal or become a weak habit. You, who are seeking weight loss, consider snacking counter-productive. Good snacks are fruits or vegetables, jerky, protein energy bars, yogurt, cottage cheese and light protein drinks.
RULE # 7 - Simple carbohydrates (sugar, honey, soft drinks, candy and cakes) provide us with a quick pick-up but let us down just as quickly. Excessive sugar plays havoc with our insulin metabolism and leads to fatigue, poor performance, fat storage and diabetes.
RULE # 8 - Fuel up before your workout. Eat a small, easily digested meal about an hour before you train. With protein and complex carbohydrates in your system, you'll train harder, longer and with more enthusiasm. You won't experience low blood sugar jitters or dizziness; you'll get a great pump and probably hit that last rep. Big Tip — whey protein drinks work great here and work well as post-workout muscle repair food. Convenient, inexpensive and effective.
RULE # 9 — Similarly, you need to eat a hearty protein meal with sufficient carbs within forty-five minutes of the completion of your workout. This is necessary to provide the muscle-building materials to repair depleted tissue and support the process of building new muscle.
RULE #10 — The most important ingredient in your body is plain water. The quality of your tissues, their performance and their resistance to failure is absolutely dependent on the quality and quantity of the water you drink. Detoxify. Flood yourself throughout the day, especially during exercise.
RULE #11 — Sleep, rest and relaxation are of prime importance. It's during periods of sound sleep that our bodies recuperate and build muscle tissue.
RULE #12 — Regard the twelve rules listed as a regular life-long, life-rewarding priority, one that hones discipline and is honed by that same discipline. Next time we meet, I'll introduce you to the commercial gym and what you can expect there. Remember, also, that laughter builds strong bodies and healthy minds. It restores the soul.
This is a great Resource for information as well.
Are you starting a diet but still scratching your head at the grocery store when trying to choose healthy foods? Print this grocery list for use on your next trip to the grocery store. Also if you are curious what 200 calories looks like check out this great Link.
Proteins
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%) - Learn More
Protein Powder - Learn More
Egg Whites or Eggs - Learn More
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Complex Carbs
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)
Fibrous Carbs
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery
Other Produce & Fruits
Cucumber
Green or Red Pepper
Onions
Garlic
Tomatoes
Zucchini
Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
Lemons or Limes
Healthy Fats
Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil
Dairy & Eggs
Low-fat cottage cheese
Eggs
Low or Non-Fat Milk
Beverages
Bottled Water
Diet Soda
Crystal Light
Condiments & Misc.
Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)
How do I eat 6 meals a day?
Below are 10 options for each meal you can pick from that also show the calorie count for the entire meal. Some of the choices below I think are poor meal choices, those are hightlighted in red, but it can be refined as you get used to eating more frequently.
Pick one from each group to make up a day of meals. Add up the total calories and add/subtract food to reach your total caloric goals.
_______
Breakfast: (6 to 8:30 a.m.)
You're sleepy, so we'll keep it simple: Mix protein and quality carbs. "When protein is included in a meal, not only does it help prevent overeating at other times of day, but it also sustains energy levels and improves concentration," says Bonnie Taub-Dix, M.A., R.D., C.D.N., an ADA spokeswoman. This means choosing a milk-infused latte instead of plain coffee, or a slather of peanut butter along with the jelly on an English muffin. Do not leave home without breakfast--this is the foundation for the rest of your day.
Option Calories Meal110 Latte with reduced-fat milk140 Skippy brand Squeeze Stick of peanut butter200 1 cup reduced-sodium cottage cheese1 cup fresh peaches and cinnamon200 1 cup blackberries, blueberries, or strawberries with 6 ounces light yogurt & 1 tablespoon low-fat granola250 Any-way-you-like-it egg on a whole-grain English muffin with melted cheese250 Oatmeal made with milk instead of water; add brown sugar, walnuts, and/or any fresh or dried fruit260 Cold whole-grain cereal, such as Kashi or raisin bran, with reduced-fat milk300 Natural Peanut butter and jelly on a whole-grain English muffin300 Scrambled-egg burrito with turkey sausage and salsa300 Two-egg omelet with spinach, mushrooms, and feta cheese
Midmorning Snack: (9:30 to 10:30 a.m.)
Planning does matter. If there's nothing but junk in your workplace vending machines, buy the foods you need--string cheese, granola bars, trail mix, whatever--and keep a stash at your desk.
Option Calories Meal80 Stick of string cheese100 Hard-boiled egg with a handful of grape tomatoes180 Nature Valley granola bar250 Ready-made reduced-fat smoothie, such as Stonyfield Farm250 Clif Bar or Kashi Bar275 2 or 3 small handfuls of trail mix290 Kellogg's Nutri-Grain bar with a handful of pistachios or almonds300 Slice of whole-grain bread topped with peanut butter and banana300 Small bagel with 2 slices of Muenster cheese, melted400 Medium-size fruit muffin (best if made with whole-wheat flour)
Lunch: (12 to 1:30 p.m.)
Be careful here! If you've had only a latte, fruit, and some string cheese so far, go ahead and have a big lunch. But if you've already eaten 700 calories (an omelet and a muffin, say), keep lunch light. Whatever you do, eat slowly, no matter how un-American that seems. It'll help you feel satisfied--and keep you that way.
Option Calories Meal175 Canned tuna with balsamic vinegar on whole-grain crackers or bread300 3 corn-tortilla flautas stuffed with refried beans and dipped in salsa350 Half an avocado, sliced or ½ cup prepared guacamole with tomato and onion in a whole-grain pita375 Baked potato with chopped broccoli and a slice of American cheese, melted400 Seafood salad in a whole-grain pita with diced tomato, cucumber, and onion400 3 or 4 slices of bacon, reduced-fat Cheddar cheese, thin apple slices, and peanut butter on toasted whole-grain bread400 ½ cup hummus with roasted vegetables400 Small ham-, turkey-, or roast-beef-and-Swiss wrap with vegetables and mustard, in a whole-wheat tortilla400 Fresh mozzarella and tomato slices on a bed of greens, with balsamic vinaigrette and extra-virgin olive oil450 Six pierogi with salsa or reduced-fat sour cream
Midafternoon Snack (2:30 to 3:30 p.m.)
Steer clear of the candy bowl on your coworker’s desk. "You could eat four small chocolates for 100 calories," says Geise, "or you could eat a cup of yogurt." The chocolate gives you hardly any protein; the yogurt delivers 8 grams.
Option Calories Meal160 Reduced-fat Cheddar melted on apple halves175 5 Laughing Cow cheese wedges200 ½ cup baba ghanoush (roasted-eggplant dip) with vegetables210 Half a container of Cracker Jack250 1 cup reduced-fat yogurt250 Small handful of chopped pecans over a cup of fruit salad260 Apple, pear, or banana smeared with peanut butter300 Cup of chickpeas with a dash of cumin and fresh mint340 2 ounces roasted nuts350 1 cup each fat-free milk and frozen yogurt blended with a spoonful of peanut butter
Dinner: (5:30 to 7:30 p.m.)
Okay, this isn't dinner as you used to know it. But don't panic. At first, reining in meal sizes will seem strange. But portion control can make or break the plan. "This is crucial, whether you're looking to control weight, manage blood sugar, or maintain energy levels," says Tallmadge. And remember--you'll be eating again in 2 hours.
Option Calories Meal200 2 cups mixed vegetables (fresh or frozen) with ½ cup marinara sauce and some grated Parmesan cheese275 3 or 4 large handfuls of greens sautéed in olive oil with a handful of walnuts and ½ cup raisins300 6-piece sushi meal with a cup of miso soup325 Buffalo burger topped with coleslaw, onion, and tomato350 Quesadilla made with a small corn or whole-wheat tortilla, cheese, beans, shredded chicken or lean ground beef, onion, and jalapenos, and dipped in salsa400 Slice of pizza topped with cheese and ground beef or ham400 Turkey London broil cut into strips, sautéed with onion, red and orange bell pepper, and teriyaki sauce450 Small plateful of nachos--baked tortilla chips, shredded reduced-fat cheese, refried beans, and salsa (plus some corn or black beans, if you want)500 Lentil, minestrone, or tomato soup with a grilled-cheese sandwich on whole-grain bread550 1 cup pasta tossed with browned ground turkey breast, black olives, diced onion, a drizzle of olive oil, and 1 ½ tablespoons crumbled Gorgonzola cheese
Evening Snack: (8:30 to 10 p.m.)
Famished? Feeling as if this was the longest day of your life? Maybe your calorie count is too low. Adjust it by adding more sensible foods to your plan. Or try choosing higher-fiber foods; they're digested slowly, so they'll help you feel fuller longer.
Option Calories Meal150 5 cups Jolly Time light microwave popcorn sprinkled with hot sauce and/or 1 tablespoon Romano cheese150 1 cup rice pudding150 6 or 7 strawberries dipped in yogurt and drizzled with chocolate sauce150 1 cup cocoa made with skim milk175 Sliced sweet potato (with skin), tossed in olive oil and baked175 1 cup skim ricotta cheese sweetened with Splenda, vanilla flavoring, and a dash of nutmeg or cinnamon175 Seltzer with 2 scoops frozen yogurt, a handful of berries, and a shot of flavoring syrup, such as strawberry or cherry200 Root-beer float with 2 scoops frozen vanilla yogurt200 2 handfuls olives275 2-ounce Snickers bar
Happy Meal Choosing
So my newest entry into food and diet page is some information about the Paleo diet that has been mentioned a few times. Below is the basic foods that a typical paleo Dieter eats for informational purposes... I don't necessarily recommend following this diet as it would be pretty difficult for most people to follow. But go ahed and read through the list of foods below and see if you notice what types of foods are missing from it.
Paleo diet food list
Encouraged Foods
Lean Meats
• Lean beef (trimmed of visible fat)
• Flank steak
• Top sirloin steak
• Extra-lean hamburger (no more than 7% fat, extra fat drained off)
• London broil
• Chuck steak
• Lean veal
• Any other lean cut
• Lean pork (trimmed of visible fat)
• Pork loin
• Pork chops
• Any other lean cut
Lean poultry (white meat, skin removed)
• Chicken breast
• Turkey breast
• Game hen breasts
Eggs (limit to six a week)
• Chicken (go for the enriched omega 3 variety)
• Duck
• Goose
Other meats
• Rabbit meat (any cut)
• Goat meat (any cut)
Organ meats
• Beef, lamb, pork, and chicken livers
• Beef, pork, and lamb tongues
• Beef, lamb, and pork marrow
• Beef, lamb, and pork “sweetbreads”
Game meat
• Alligator
• Bear
• Bison (buffalo)
• Caribou
• Elk
• Emu
• Goose
• Kangaroo
• Muscovy duck
• New Zealand cervena deer
• Ostrich
• Pheasant
• Quail
• Rattlesnake
• Reindeer
• Squab
• Turtle
• Venison
• Wild boar
• Wild turkey
Fish
• Bass
• Bluefish
• Cod
• Drum
• Eel
• Flatfish
• Grouper
• Haddock
• Halibut
• Herring
• Mackerel
• Monkfish
• Mullet
• Northern pike
• Orange roughy
• Perch
• Red snapper
• Rockfish
• Salmon
• Scrod
• Shark
• Striped bass
• Sunfish
• Tilapia
• Trout
• Tuna
• Turbot
• Walleye
• Any other commercially available fish
Shellfish
• Abalone
• Clams
• Crab
• Crayfish
• Lobster
• Mussels
• Oysters
• Scallops
• Shrimp
Fruit
• Apple
• Apricot
• Avocado
• Banana
• Blackberries
• Blueberries
• Boysenberries
• Cantaloupe
• Carambola
• Cassava melon
• Cherimoya
• Cherries
• Cranberries
• Figs
• Gooseberries
• Grapefruit
• Grapes
• Guava
• Honeydew melon
• Kiwi
• Lemon
• Lime
• Lychee
• Mango
• Nectarine
• Orange
• Papaya
• Passion fruit
• Peaches
• Pears
• Persimmon
• Pineapple
• Plums
• Pomegranate
• Raspberries
• Rhubarb
• Star fruit
• Strawberries
• Tangerine
• Watermelon
• All other fruits
Vegetables
• Artichoke
• Asparagus
• Beet greens
• Beets
• Bell peppers
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Collards
• Cucumber
• Dandelion
• Eggplant
• Endive
• Green onions
• Kale
• Kohlrabi
• Lettuce
• Mushrooms
• Mustard greens
• Onions
• Parsley
• Parsnip
• Peppers (all kinds)
• Pumpkin
• Purslane
• Radish
• Rutabaga
• Seaweed
• Spinach
• Squash (all kinds)
• Swiss chard
• Tomatillos
• Tomato (actually a fruit, but most people think of it as a vegetable)
• Turnip greens
• Turnips
• Watercress
Nuts and Seeds
• Almonds
• Brazil nuts
• Cashews
• Chestnuts
• Hazelnuts (filberts)
• Macadamia nuts
• Pecans
• Pine nuts
• Pistachios (unsalted)
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• Walnuts
Foods To Be Eaten In Moderation
Oils
• Olive, avocado, walnut, flaxseed, and canola oils (use in moderation—4 tablespoons or less a day when weight loss is of primary importance)
Beverages
• Diet sodas (These often contain artificial sweeteners such as aspartame and saccharine, which may be harmful; you’re better off drinking bottled and mineral waters.)
• Coffee
• Tea
• Wine (two 4-ounce glasses; Note: Don’t buy “cooking wine,” which is loaded with salt.)
• Beer (one 12-ounce serving)
• Spirits (4 ounces)
Paleo Sweets
• Dried fruits (no more than 2 ounces a day, particularly if you are trying to lose weight)
• Nuts mixed with dried and fresh fruits (no more than 4 ounces of nuts and 2 ounces of dried fruit a day, particularly if you are trying to lose weight)
