Overall Health/Exercise/Diet Questions and Planning - Diet & Nutrition Message Board

Nikos · 06-14-2004, 05:34 PM

This post is actually directed towards JDMassimo, but anyone else who wants to cut in be my guest

As I mentioned to you before I want to get in better shape, eat a bit healthier as time goes by, and most importantly get rid of my extraneous gut (in proportion to my body). Which is probably the biggest factor in my case in getting rid of it given my fast metabolism?

1) EXERSISE (on a daily basis) --> For me would include lifting, playing basketball, some cardio…..
2) EATING LESS amount of GREASY and Unhealthy Foods?

I know both are both necessary, but if you had to pick one that would be most important given my fast metabolism and the fact that I pretty much am only overweight in the gut/stomach area. I know those types are less healthy then those who have more a more distributive fat/weight balance – but given what you know of me – which would you say would help me more? Please give a percentage of importance (approximation, even though this may be difficult). I will eventually eat healthier than I normally do, but I want to know if exercise is as beneficial as I think it could be. If by my exercising everyday helps me more than my food selection given my metabolism rate, than I will be more motivated to do so, and I can slowly ease my way into a healthier diet.

BTW I am 6’1” 195 pounds, 21 years old, how many calories, amount of water are necessary for me and would it beneficial for me to do a quick chart on my past eating habits and potential total calories/carbs/protein/sat. fats etc….? Which would be a nice way to break down the essentials of my past diet and a diet I can strive for in the future to become healthier and with a smaller and more toned stomach

?

modert · 06-15-2004, 12:16 PM

Hi again Nikos, Okay, if you have to CHOOSE between diet and excercise, I say start with diet! It is so important to eat right. And a healthy diet will improve the effectiveness of your excercise. But both diet and excercise are quite important and both will contribute greatly to reducing your belly!

As you requested, here are some numbers for you. These are recommended daily calories for an adult male, 21 years old, 6'1", 195 lbs:
2200 if inactive (but this includes normal daily activity)
2400-2600 with 60 minutes of moderate activity (brisk walking, light sports)
2600-2800 calories with 60-90 minutes of heavy activity (basketball, running, etc)

Using the 2400 calorie range, and based on formulas previously posted you might want to eat meals as follows:
Breakfast, Lunch, and Dinner: 600 calories each consisting of approximately 75 carb grams + 37 protein grams + 17 fat grams
2 Snacks (each): 300 calories consisting of 38 carb grams + 19 protein grams + 9 fat grams

You would benefit greatly drinking 64-96 oz of water per day. The more you drink, the better your liver will function to metabolize fat.

So what fits into these numbers for you? Here are a few sample breakfasts:

1. 2 eggs + 2 slices of hearty whole grain toast with 1 tbsp of butter (the kind of bread where you can see the nuts and seeds in it) + 1 8oz container Lowfat fruit yogurt
Nutritional Values: 690 calories 50% carb/20% protein/30% fat
Notes: A bit high in calories but a good balance of nutrients

2. 2 packets of instant oatmeal (with 2 tsp of sugar and 1 tbsp of butter if you must!) + 3 oz ham steak + 1 banana
Nutritional Values: 550 calories 50% carb/20% protein/30% fat
Notes: To give you an idea of portion size, 3 oz of ham is about the size of a deck of cards, even if you would have to fold it.

3. 3 Nutrigrain frozen waffles + 1 cup of LF cottage cheese + 1 cup of sliced peaches (in own juice or drained well)
Nutritional Values: 515 calories 58% carb/32% protein/10% fat)
Notes: Pile this one together like a big ice cream sunday - its really pretty good! This is the lowest fat option here! The cottage cheese is your primary source of protein in this meal so you really cannot eliminate it or reduce it by much.

4. Fastfood option (believe it or not!): 2 egg mcmuffins (lowest in fat of any other FF breakfast sandwhich!) + 1 whole orange.
Nutritional Values: 670 calories 45% carbs/22% protein/32% fat
Notes: Don't eat Mcdonalds every day just because its on the list!!! Its rather high in sodium and higher in fat, and fastfood is never the best option. My point is that if you are out and about and you MUST choose - this is probably the one of the better menu choices. Gotta keep it realistic!

Here you can see, that convenient breakfast foods tend to run high in fat. You need to seek out foods which are higher in protein but lower in fat (which can be tricky, especially in your environment). So you if you consume more fat in the AM, reduce your fat intake later in the day. Your example of eggs, sausage, and cheese together in one meal gives you lots of protein, but WAY too heavy on fat in one sitting.

Remember, these numbers are targets - you can be off a bit in either direction - just focus on the target numbers as a goal. It would be virtually impossible to hit these targets precisely with each and every meal! Get on the web and start to look things up - the more you learn the easier it will be. Do a google search on "USDA Food Database" - you can find anything and everything there. Also remember its all about balance. You don't have to give up eggs or cheese you just need to combine your foods so you get modest, reasonable amounts of the nutrients you need (so for example you might avoid eating eggs with cheese)

Nikos · 06-17-2004, 10:36 PM

Quote:

1. 2 eggs + 2 slices of hearty whole grain toast with 1 tbsp of butter (the kind of bread where you can see the nuts and seeds in it) + 1 8oz container Lowfat fruit yogurt
Nutritional Values: 690 calories 50% carb/20% protein/30% fat

This one sounds like a reasonable meal, but is whole grain any better than whole wheat?

Also what kind of yogurts are good, I never have them so I am not sure which are good? Any suggestions there?

Quote:

2. 2 packets of instant oatmeal (with 2 tsp of sugar and 1 tbsp of butter if you must!) + 3 oz ham steak + 1 banana
Nutritional Values: 550 calories 50% carb/20% protein/30% fat

I don't really like oatmeal, so this isn't really a feasible option for me.

Quote:

3. 3 Nutrigrain frozen waffles + 1 cup of LF cottage cheese + 1 cup of sliced peaches (in own juice or drained well)
Nutritional Values: 515 calories 58% carb/32% protein/10% fat)

I like waffles a lot, but never had a nutrigrain one, also I don't really think I care for cottage cheese much unfortunely

-- so this one isn't really a good possibility/fit for me.

I looked up eggo waffles (plain) and the ratio is 29g carb 5g protein 7g fat -- is that real bad since there isn't enough protein relative to carbs? Could those carbs just continue to add to my mid-section? (I would only need a little butter, I don't care for syrup on my waffles neccesarily......

Quote:

4. Fastfood option (believe it or not!): 2 egg mcmuffins (lowest in fat of any other FF breakfast sandwhich!) + 1 whole orange.
Nutritional Values: 670 calories 45% carbs/22% protein/32% fat

How bad are egg and cheese alone (no sausage)? Lately I have had egg and cheese on an english muffin in the mornings with medium sized fruit cup? Is that reasonable given my normal "sausage egg and cheese standards"?

Also are home fries (once in a while bad for breakfest)?

As you can see I am very picky and I seem to favor carbs and fat etc.... regardless of ratios.

I like waffles, meats, I dont mind fruit etc.....I use to have low fast peanut butter and whole wheat toast with water for breakfest and probably will continue that soon again when work ends next week.

I guess I just have to take this slow cause I am obviously very picky in all my meals and foods. Its going to very tough -- and the best I can do right now in the short term is cut off soda and fries (which I have done for 3 weeks now almost) and drink water all the time. COuple that with exercise daily starting next week I hope I can lose a little of the mid-section.

Just curious, but I notice that many basketball players tend to eat some junk food or foods that are high in carbs etc..... Could I follow a similiar diet and just exercise a lot more and cut off the soda, sweets etc....?

Would you say my extraneous fast food eating (over eating) and lack of exercise is the reason for my gut -- or is it mostly the ratios?

Thanks

Sorry for all the trouble, Im struggling with this as you can see --I want to be able to eat mostly what I like at a reasonable rate while Im young, while still being able to be in nice physical shape, and not have a mid-section. Im not 100% interested in eating perfect yet. But I want to start slowly and ease my way into better eating habits, just not drastically yet -- otherwise Im afriad ill UNDER eat.

Any help would be great

modert · 06-18-2004, 05:14 PM

Nikos, Its all in your hands, really. Regardless of what I or anyone else recommends you are going to do what you are going to do. Its all about motivation. If you are motivated to make changes you will make them, if you are not, then you won't make them. There are really two ways to look at this:

1. You are very young and it probably will not effect your health THAT much to take it slow and continue to make small changes to your lifestyle. You KNOW what you need to do, but you may not be mentally ready to do it. There is only one person that will give you "permission" to eat an egg, sausage, and cheese muffin for breakfast... and that is you! If you feel that omitting the sausage is a step in right direction for you, then its a great first step. You'll take the next step when you are ready.

On the flip side you could look at it this way:
2. You are young and healthy now, what better time to make changes so you can stay that way. Many people are not motivated to make lifestyle changes until its too late - excess weight and irreversable diseases have already occurred and now they are fighting an uphill battle. I assure you, there is not one person on this earth who chose that path and who didn't wish they could turn back the clock. Perhaps you should feel blessed that you have your health and the knowledge to maintain it. Now its just a matter of appying the knowledge.

girlygirl11 · 06-18-2004, 06:02 PM

as much as I agree with the health aspect that JD pointed out, I agree more with her first point (#1). You ARE young, and you still have your whole life ahead of you. Yes, when you can you should make healthy choices- but when youre out and about, with your friends, at a party, craving sweets, etc, dont deprive yourself of the "junky" foods! They too are part of a healthy lifestyle. Everything in moderation is fine.

I agree with the baby steps. I think if you can make healthy choices for most things, while still ENJOYING your food, satisfying cravings, and being somewhat active, then that's a perfect plan. I would make healthy choices when you can, and other times, dont sweat it. Your body will let you know asap if your diet or lifestyle needs to be changed, and if youre feeling fine doing what youre doing then thats wonderful and keep it up!