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What to buy, what to eat? Anonymous
Hey /fit/!

Please help me put together some ideas on what to eat regularly in the future.

At the moment I'm getting up pretty late (11ish), but this will change when university starts next month. What I currently eat: Cereal with low fat milk for breakfast/brunch, a banana or a pear in between, some bread with cheese or bacon or something for dinner, then later some yogurt with fruits or alternatively some applesauce (oh how I dig that stuff) a couple of hours before I go to bed.

Starting the 7th of April my schedule will shift towards getting up earlier, being at university most of the day and, consequently, going to bed earlier too.

I'm more looking to lose weight rather than bulk up at the moment (BMI is 25), although I do some pushups and crunches in addition to cardio.

I can get a full lunch at my university if I choose so. Pro: It's cheap (money) and you get some salad with practically every possible dish. Con: It's cheap (value) and mostly not tasty.

ITT: Suggestions what, how much and how often to eat. What to get for breakfast and dinner, and what to eat in between (i.e. stuff I can prepare the evening before if necessary, and carry around half of the day, or snacks like fruits and nuts).

Thanks!
>> Anonymous
I forgot: I'll be going to the grocery store in the next couple of hours and money's there to buy mostly anything (with a sensible cost/benefit ratio of course), so just tell away.
>> Anonymous
chicken, steak, sliced deli meat, turkey or whatever you like, Salad, brown rice/ white rice, brocoli, fruits of your choose, vegetables you like, sauces or stuff needed for anything special your going to cook.
>> Anonymous
milk, water, apple juice, or pineapple whatever fruit juice you like, yogurt, cereal, oats, bacon, peanut butter, wheat bread.
>> Anonymous
Oats, milk, Eggs, canned tuna/salmon, cottage cheese, low fat cheese, low fat salad dressing, mixed salad, cayenne peppers, bell peppers, black peppers
>> Anonymous
holy shit, you barely eat any protein. this is essential in maintaining your muscle mass, whether you're looking to bulk up or lose fat.

eat tuna, cottage cheese, eggs, poultry or any other lean meat. bacon is not so good, i'd stay away from it it i was trying to lose fat.

get your carbs from sources such as oats, potatoes, brown rice, pretty much any vegetables.

stay away from white bread and any products made with white flour.

also, you're not eating enough. that diet has likely sent your body in starvation mode, burning muscle and storing all the fat it can get. avoid that, eat more, and spread your meals out at about six per day. you should keep your meals about as large as your fist.

so if you're going shopping now definitely pick up some canned tuna (dirt cheap, 40 g of protein in one can) cottage cheese (slow-releasing casein protein, eat before bed) and oats.
>> Anonymous
>>55100

All of that is true.
>> Anonymous
Wow, thanks everyone.

I'll buy some eggs and cottage cheese then (I don't really like tuna, at least not more than once a week). Some people use a small amount of marmalade to add some flavor to the cottage cheese, is that fine?

Gonna switch my meat intake to poultry, I can live with that.

By the way, I only drink water (and enough of it) anyway, so that's settled already.

All other suggestions noted.
>> Anonymous
>>55100

All that, except the part about measuring your meals using your fist. You should try finding out how much you want your calorie deficit to be a day (google for calculators) and divide your total intake amongst 6 meals.

I'm eating about 300 cals a meal to get 1.5 - 1.8k cals a day. My energy requirement is 2.4, so i'm losing approx 600 cals a day. 500 cals = 1 pound(?). It's not accurate by any means since metabolism is so complicated, but a good starting point.
>> Anonymous
>>55115
a pound is ~3500 calories
>> Anonymous
>>55115

I seem to have a very similiar energy requirement. How do you succeed in spreading those calories evenly, is that even necessary? If I'm going to have six meals per day, I assume some of them will be smaller (a banana for example).

Are there any figures on how much I can reduce my intake without going into starvation mode? Is me not being hungry a good counter-indicator?
>> Anonymous
the first meal of the day should be largest, and dont eat anything carb heavy for the last meal or two.

i should mention, some people gain weight when they start eating healthily, because they're eating more while their body is still in starvation mode. after a short time your body should snap out of it and you'll start losing, but don't get discouraged if you gain initially.
>> Anonymous
>>55125
a simple way is to just use math.
say, for example, you need 2000 calories a day:
2000/6 = approx 330
so just eat 6 meals of around that much a day, it doesn't have to be exact. however i would recommend taking off maybe 100 or so of the calories of the LAST meal of the day and tacking them onto the first.

count calories religiously for a few weeks, after a bit you'll get used to the food amounts and sizes that you need and you can be a little more relaxed.
>> Anonymous
>>55139
oh, and to avoid starvation mode, try not to eat less than 10 or 15% less calories than you need for the day. make sure you factor in your exercise too
>> Anonymous
A list of all the foods you should eat. Anything on the list you must avoid except for cheat meals.

** means non-fat or low-fat only.
Chicken Breast Baked Potato Alfalfa Sprouts Apple
Cottage Cheese** Baked beans Asparagus Apricot
Eggs
Cereals- Whole
Grain
Beets Banana
Halibut Corn Broccoli Blueberries
Ham Corn Tortilla Brussel Sprouts Cantaloupe
Lean Ground Beef Crackers Cabbage Cherries
Lean Meat Cream of wheat Carrots Grapefruit
EAS Myoplex
Flour Tortilla- 8
inch
Cauliflower Grapes
Tuna Low fat chips Celery Honeydew melon
Turkey Breast
Low fat blueberry
muffins
Corn Mango
Whey Protein Pasta- cooked Cucumber Orange Bodybuilding.com


Bodybuilding.com
- 11 -
Yogurt** Small Pancake Eggplant Peach
Plain Popcorn** Green Peas Pear

Quaker Instant
Oatmeal
Leaf Lettuce Pineapple

Rice (not minute
rice)
Mushrooms Plum
Rice Cakes** Onions Raisins
Rye Bread** Tomatoes Strawberries

Waffles- Prepared
from mix (7 inches)
Spinach Yogurt**
Whole wheat bread** Zucchini
Yams
>> Anonymous
>>55145
>on the list
= not on the list
>> Anonymous
>>55118

A pound of what? One pound is about 450 grams. Carbs and protein are about 4 calories per gram, or 1800 calories per pound. Fat is 9 calories per gram, or 4050 calories per pound. Any food will be a mixture of the three, of course.

Also, I didn't see any mention of pork. Lean pork today is as lean or leaner than chicken. About a decade ago pork farmers got concerned over consumer preferences for poultry because of the lower fat content. They started breeding leaner hogs, and after a decade pork, and specifically pork tenderloin, is leaner than chicken.

http://www.medicalnewstoday.com/articles/46034.php

Of course you should check out foods on any of the various calorie-counting websites.
>> Anonymous
>>55151
a pound of body fat.
if you eat 3500 calories less than you need during a week or two (provided you're eating reasonably healthily) you lose about a pound of fat.