File :-(, x, )
Anonymous
Everyone says 6 small meals a day.

Someone give me a few examples of what one of these small meals would consist of.
>> Anonymous
Breakfast:
About 400 Calories of oatmeal and protein powder.
>> Anonymous
6 is ideal though normally i do 4-5. Three big meals including breakfast and two small snacks

meals are usually lots of chicken, fish, pasta, corn potatoes etc

snacks are fruits, veggies, stuff like walnuts and almonds.
>> Anonymous
well here is what i eat during school day
7 am one bowl of oatmeal
9 am 1 banana + 1 cup of milk + 1 scoop of protein shake
11 am 6 inches subway sandwich ( i buy 1 foot and then save half for later when i get home from school)
2 pm the other half of the subway
1 banana + 1 cup of milk + 1 scoop of protein shake
go to the gym and workout until 5 pm
and then some protein again right away i leave the gym.
Eat dinner at 7, varies different days.
Bring a cooler with you and put in your car. put in fresh fruits and snacks.
Smal meals can be just a protein shake.
>> Anonymous
DO YOU WANT A PIZZA ?
DO YOU WANT A HAMBURGER?
>> Anonymous
>>79311

sure
>> Anonymous
For me it's:
-Half banana, slice of wheat bread + 1 tbsp peanut butter
-Rest of banana + half roast beef sandwich on wheat
-some sort of veggies or other fruit
-salad (spinach, romaine, peppers, shrooms, etc) plus a serving of chicken

I'm coming in at roughly 900-1000 calories a day.
>> Anonymous
9:00 AM breakfast = 1 banana, 3 eggs fried in walnut oil sometimes w/ something else good like lowfat ham, maybe some veggies or a piece of toast

12:30 Snack = handful of nuts, dried fruit, beef jerky

2:30 Post-workout = protein shake w/ berries and flax meal

4:30 lunch = half a pound of meat and some veggies

6:30 snack = apple

10:00 night eatin = more nuts and fruit etc i am a snacker and that's why i am still a fatass
>> Anonymous
>>79329

What the fuck? Quit that 900-1000 calorie anorexic shit. That is just plain unhealthy. There is no way your BMR is that low.
>> Anonymous
>>79338
Exactly. That kind of calorie deficit will actually slow down fat loss.
>> Anonymous
yesterday i ate:

4 egg cheese omlette
beef burger and apple
beef burger and apple
cheese and apple
steak and salad
3 eggs fried in olive oil

six meals.
>> Hammerknife !7ITukp3Pj2
6 small meals a day:

Morning: Steak and egg crossiant with a cup of milk.
Lunch: 12 oz ribeye steakburger and water.
Midday snack: Beef Jerky with a protein shake.
Afternoon meal: Chicken and beef salad with 1000 island.
Dinner: 16 oz prime ribeye steak with green beans and corn.
Midnight snack: Bag of steak nuggets.
>> Anonymous
check this fly shit:
http://www.diet-blog.com/archives/2007/04/26/what_do_300_calorie_meals_look_like.php
>> Anonymous
>>79362

I hope this is a joke
>> Anonymous
Here's what I usually eat for breakfast:

2 Strips Turkey Bacon (50 calories)
1/2 cup Egg Beaters (60 calories)
1/4 cup (measured dry) Steel Cut Oatmeal (~150 calories)
tiny bit of brown sugar (~6 calories)
1 banana (~140 calories)
TOTAL: ~400
>> Anonymous
>>79447
Yeah it confused me too, due its failure at humour
>> RSI guy !HjbWRiSTJ.
cook a bigass batch of lentils, and bigass brown rice. just salt them or wahtever to make them tasty. these can be rationed all day in as many portions as you like. definitely include other standard healthy foods with this, but this is dead easy.

i get away with unrefrigerated for hours for these, or careful planning with refrigeration. but be careful, i'm not sure how long you can really get away with it. the point is it's not carcass that can decay in room temperature, and fits into any portable container anyone can have.
>> RSI guy !HjbWRiSTJ.
>>79431
i'd reverse that order to an initially high caloric intake, and decrease gradually throughout the day. otherwise it's cool.

if you look at that and think you are or will be hungry, then you're not eating frequently enough already. already you need to eat more often.
>> Anonymous
Breakfast: Oatmeal with a bit of milk and brown sugar
Brunch: Powerbar
Lunch: Small side salad with dressing. On days that I'm treating myself, which would be once every 1 or 2 weeks, I might get a sandwich with whole grain bread and without any kind of dressing.
Between lunch and dinner: A couple servings of fruits. Lately I've been enjoying bananas and kiwi.
Dinner: Serving of fish or chicken. Lots of green veggies and a small serving of something starchy, like rice or pasta.
Couple hours before bed: Bowl of Raisin Bran or more fruits, depending on the workout I did for that day.
>> Anonymous
>>79329
wow nice protein intake.

/fucking lie
>> Anonymous
I am>>79329

How many more calories should I be eating? I'm getting about 60g protein per day, but what's ideal?
>> The Dark One !UYklPQPVhw
Mine for yesterday:

Breakfast:
4 eggs with reduced-fat cheese
whole-wheat English muffin

Lunch:
2 c salad
8 oz chicken breast
2 Tbsp reduced-fat Raspberry Vinaigrette Dressing

Pre-Workout:
1 scoop whey in water
1 medium banana

Post-Workout:
2 scoops whey
8 oz lemonade (made with real lemon juice)
1 Tbsp. jelly

Late Afternoon Snack:
Snickers Marathon Protein Bar

Dinner:
8 oz. lean hamburger
2 1/2 c broccoli

3300 calories, but it's appparently fine for me. Lost 3 pounds.
>> Anonymous
>>79329
Eat whole bananas and eat the whole sandwich. You need at least, what, 1500 calories a day?
>> Anonymous
>>79892

Alright, shouldn't be too hard to up it to that, I just want to make sure I do it with healthy foods instead of junk.
>> Anonymous
Every day:

8:30AM: 1 cup oatmeal
10:00AM: orange
12:00PM: apple
2:00PM: 1/2 cup walnuts
3:00PM: banana
6-7:00PM: small salad (no dressing), chicken breast, baked potato or brown rice, green beans or something similar

I'm always pretty hungry all day... I was thinking of adding a real meal somewhere around lunchtime (such as small bowl of brown rice and chicken), but I feel guilty even thinking about it
>> Anonymous
Small meal faddism is retarded. Eat one or two immense meals a day. Eating is an inherently inflammatory process, you should be giving your body plenty of time between meals to recuperate, not perpetually inundating it with calories so that it can never rest. This'll just lead to perpetually increased blood sugar levels and insulin secretion, bloated homocysteine levels and god knows what else, you'll probably get diabetes and heart disease eating 6 times a day. Jesus fuck, people act like being hungry on occasion is as bad as having cancer or some shit.
>> Moonmauler !!LgNbdvCFAuN
>>79915
Good god you need tons more protein.
>> Moonmauler !!LgNbdvCFAuN
>>79920
3/10
>> Anonymous
>>79921
So I've heard...

...should I throw a hard-boiled egg in my oatmeal?

Would that addition of mid-day chicken and rice be acceptable/not kill me or my efforts?
>> Moonmauler !!LgNbdvCFAuN
>>79923
Eating a meal with carbs and no protein is bad. Eating protein with your carbs causes them to be released much slower and gives a better insulin response, meaning the food's less likely to be stored as fat.

Protein also takes a ton on energy to digest in the first place, and is very hard to be stored as fat. Basically the only way it CAN be stored as fat is through the process of gluconeogenesis, which is very metabolically costly.

So in short, eat your goddamn protein.
>> Anonymous
>>79926
Like OP, I'm a sucker and need an example for certainty

aside from shakes/powders, what is something proteinful that I can just eat in the middle of the day?
>> Moonmauler !!LgNbdvCFAuN
Chicken
Eggs
Cottage Cheese
Turkey
>> Anonymous
>>79923
Egg & Toast:
So many variations and it takes about a minute to cook.

To make poached egg in under a minute, put some boiled water (from a kettle) into a small bowl, crack in an egg or too, cover and put in microwave for 1 min. If you started your toaster beforehand your toast will be ready in time for you to place your egg on. It's so simple I don't know why I don't do it more. Good for breakfast or lunch.

After reading this thread I went out and got a salad from my usual sandwich shop. They threw in the works. It really does feel as satisfying as Anon said. Hahaha
>> DanteAngelus
Mine is :

Breakfast: 3 boiled eggs, 2 slices of wholegrain toast and a 3 bits of weetabix. Was thinking about some kind of oatmeal but it tastes horrible to me, any good wolegrain cereal alternatives?

Snack: Protein shake, apple, banana

Pre workout meal: large chicken breast with rice/pasta and vegetables or roast turkey sandwich

Post workout: creatine and then 20 mins later, a protein shake.

Post workout meal: chicken/fish/beef with potatoes and vegetables

Snack: tuna with salad

before i sleep: protein shake with 500 ml of milk.
>> Anonymous
>>79931
gracias :)

I'll do my best to somehow incorporate at least one of these into my diet somewhere in the middle of the day, but it'll just seem unusual not eating them in sandwich-form

still, I don't mind
>> Anonymous
>>79933
Oat alternative to Weatabix = Oatabix :P
There're other oat cereals which are bloody tasty; Oat clusters, etc.

I've personally grown to like porridge for it's long-lasting energy and fills a hole. On grey mornings when nothing has flavour I can just shove it down in a hurry.
>> DanteAngelus
>>79938

Yea I saw those in a supermarket but unlike weetabix, they don't sell them in a 72 piece box :P
>> Anonymous
>>79362
That's awesome.
>> Anonymous
>>79915here

so today I'll try:

- banana WITH oatmeal (instead of at 3:00)
- 12:00: bowl of brown rice, chicken, vegetables
- move apple to 3:00

y/n?
>> The Dark One !UYklPQPVhw
Having too little protein in my diet was my original problem. No matter what I did, I couldn't improve.

I greatly increased the amount of protein I intake every day and now I'm improving rapidly. Strength is already 50% greater than it was before.
>> Anonymous
ok, so heres a really newbie question on being healty, did some form of calc on my unhealty body. and with me doing absolutely nothing on the days, i ended up with a result on 2485kcal a day.
now, if i where to start jogging dayly about 4km, and cut the kcal in half. would that be a good way to loose weight in a rapid tempo? becaus me being a fatty, i dont really see the point in starting on the gym to get muscles no one sees anyways so... whats youre thoughts on this?

and again, keep up the good 6 small meals a day thing, its great to get tips when someone like I dropps in, who regularly eats like 2-3 meals a day.. hehe... i really need help getting in shape.
>> Anonymous
>>80480
Go to gym for some light resistance training. Strengthens your joints and reasonable muscle growth will help support the body and should riase your metabolism too.
>> Anonymous
Most of you people need to eat more fiber. (excluding the people who are eating a lot of fruits) 25-30 grams a day, people.
>> Anonymous
Is romaine lettuce with balsamic vinaigrette bad for you!?!?