File :-(, x, )
Anonymous
Hey Fit, I need some help.. with.. well nutrition. I understand that tuna is good.. and so is oatmeal...eggs.. and little else. I know that I should split my diet into 40/40/20 being protein/carb/fat.. but dont know how to go about doing that.

Underage so I have like 30 bucks a week for food (folks dont support my eating habit change)

Help me understand what I've got to eat? and how/when why?

Im not asking you to make my diet... just give me some easy resouce where I can deduce it from

this is to lose.. hopefully 1kg a week with a daily 45min cardio session
>> Anonymous
You get a job.
>> Anonymous
OP here, ok ignore the 30 bucks thing, I'll see what I can do for cash.. but how about helping me learn what Im supposed to feed myself? I dont understand how to calculate total calories I need and which foods to get them through. Plz dont fail me /fit/
>> Anonymous
http://www.johnberardi.com/updates/oct252002/na_trailedge.htm
>> Anonymous
have a can of tuna every day after you work out.
>> Anonymous
You win points for the unrelated (though Wolverine is always related) pic.

A couple of things. You're aiming to lose about 2 (a little more) pounds a week. That's a total of 7,000 calories that you have to not intake/burn. Take what you're eating now, and subtract around 500-800ish calories a day (even though it "technically" should be a thousand a day) and track your weight loss from week to week.

As for eating, try not to worry about ratios so much. That kind of stuff is for models, athletes, and other people who have the money, time, and inclination to follow such a strict dietary regimen. It makes no sense for someone, especially a kid, to adhere to. If you eat foods that you're supposed to, the health thing kind of takes care of itself. The foods that everyone lists as good are because they're high in protein, especially in relation to their calorie cost, or high in fiber and "good" carbs that break down more slowly, which doesn't spike your blood sugar as much, which doesn't trigger fat storage.

A good book that helped me (don't know how /fit/ feels about it was The Abs Diet by David Zinzcenko (or something like that). It's from the editor-in-chief of Men's Health and it provides some pretty great basic info on good nutrition.
>> Anonymous
>>67663
(OP here)
Thanks, but my family eats.. well like crap. So anything I eat at home is ussualy shit, im 5'7" and weigh nearly 80kg even tho I play sports daily for about an hour.

I was thinking of an early jog.. and cleaning up my diet. Main problem is if I dont have something set in stone I'll revert back to eating with the family and whatnot.

Not trying to diss your advice or anything, just explaining my reasoning for needing some kind of plan to follow.

I understand that I shouldnt be anal about how many grams of protein/carbs/etc anything has, but since I was asking I thought I mightaswell know what I should eat... and well why.
>> Anonymous
>>67634Underage
gtfo my 4chan.
>> Anonymous
>(folks dont support my eating habit change)

umwhat?
>> Anonymous
>>67676
(OP here)
Means my parents dont support me changing my diet, hell nobody in my family does. They think its dumb.. which basicaly means im on my own.
>> Anonymous
>>67670
Keep a food journal then. Jot down everything you eat and the calories that were in it. Carry it around with you. It helps most people who do it control excessive eating.
>> Guil
>>67679
Height/Weight? Unless all of your family is obese I can't see them saying not to do it.
>> Anonymous
im 5'7 and nearly 80kg, Im also the leanest in my family... my dad is near 130kg and only about 1 or 2 inches taller than me
>> Anonymous
>>67670

Can you cook or barbecue? Buy a ton of lean chicken and cook it. Grab some lemon pepper seasoning (it costs like $3) and toss it on top of the chicken before you cook it. It make sit delicious, adds a negligible amount of sodium, and uh, is awesome? Cook like a whole packet of chicken (buy it fresh from the grocery store. Should cost you between $5.00 and $10.00) Get boneless chicken breasts.

After you cook all this, just cut it up into pre-made meals. Dinner you have a whole piece of chicken with some mixed veggies. Lunch you have a salad with strips or chunks of chicken mixed in. In the morning have a omelet or egg scramble with chicken mixed in...

Get it? Next week get some lean pork or turkey, repeat the process. One week use tuna instead, just keep switching it around. Shouldn't cost you too much money. Like $15.00-$20.00 a week. When I was really hurting on money I was able to live great off $20.00 in food a week.