How do you eat right?

[db]

Originally posted by: Alienwho
It's easy to eat right when you have self control and buy only healthy food (toss out the junk). You'd be surprised at how good a tuna fish sandwhich tastes when it's the only thing in your house and you're really hungry.

 

[Nutdotnet]

Originally posted by: Koing
Your probably eating way way way too many carbs and high in fat foods.

List what you eat and how much you work out.

You should be dropping lbs over a month period.

You have to stick to it and be as consistent as you can.

Food portions aren't hard:
1 can of tuna
1 chicken breast

Go for brown bread. Or avoid as much bread as you can.

Your breakfast of oatmeal is sound. Is is the plain one or does it have lots of sweet things in it? Eat like this and you will lean up. Go as mental as you want on salad but do watch out for the sauces. Don't go overboard on them!

Train properly and that will help you build muscle better.

Play basketball and you will be guranteed to drop the lbs. The short bursts of sprinting is great fun and it is a fun sport to pick up!

Koing

For all us yanks- Brown Bread = Wheat Bread.

And more specifically with that, get 100% Wheat Bread. We have a lot of "wheat" bread that is nothing more than colored white here.

I'm not a huge fan of following "plans"...but I've taken the thought process of this diet and it's worked wonders...I drop fat and lose very little muscle, my strength hasn't gone down at all since I started it for the 2nd time 4 weeks ago.

LINK

Keep in mind, I don't follow the diet exactly, I certainly don't use any of their recommended supplements, but the idea behind it...lower GOOD carbs, moderate GOOD fats, and high GOOD protein is a great foundation in a cutting program.

My primary meal consists of 1 can of tuna, 1/4 cup of brown rice, 1 teaspoon mayo, mustard, a bit of onion, and a bit of relish all mixed up...it's cheap, easy, and gets the job done. I'll also get creative and make fajitas with chicken, low-carb wraps, a bit of onion, peppers, and mushrooms...low-carb, lmoderate-fat (I make sure to use a fair amount of olive oil), high protein and they really taste great...

It takes dedication man...that's all it takes...dedication.

 

[TallBill]

Hehe, don't stress to much over it. I'm at 5k calories a day and have LOST weight this week. AHHHH!!

 

[Special K]

Here's a summary of my usual advice for these types of questions:

1. Determine an estimate for your BMR here: link - make sure to click on the link labeled "Daily Calorie Needs" to take activity factor into account.

2. Start tracking everything you eat on Fitday and start tracking your weight each morning.

3. Here is a good guideline of what foods to eat - link

Shoot for 40% of calories from protein, 40% from carbs, and 20% from healthy fats.

4. If you want to gain weight, track your weight for a week after eating the number of calories specified by the calculator in 1. If you have not gained a lb, add 200-300 calories to your daily total and repeat for the next week. Repeat this process until you are gaining about 1 lb. per week.

If you want to lose weight, do the same as for gaining, except subtract 200-300 each week until you are losing about 1 lb. a week.

This is a summarized version of my usual advice. If you want more info, pm me or check out the link in my sig.