Thread: Little Help?

Can you post a sample day of your diet?

Also, one thing I find helps is to learn to love whole, productive foods by eliminating "cheat meals" and simply adding "cheat ingredients" to the occassional meal. For instance, instead of cheat meals I usually read about like cake, pizza, beer, and chips have a sandwich with real chicken breast, organic greens, avocado, etc, and make the "bad" part regular pork bacon. It's fucking delicious, but it's nowhere near as bad as most "cheat meals". The meal is mostly very healthy, and even the "cheat" part of it is actually productive -- just not the usual ideal nutrient source.

Also, I tend to focus on poultry and fish as my meat sources. I love beef, but it's too high in calories and saturated fat to fit in an already high-calorie diet. I'd rather get my fats strategically from olive oil, eggs, seeds, avocado, salmon, PB, etc.

As far as craving junk food, there's nothing wrong with letting yourself take in some crap here and there. I say that the more consistent you are with eating well-balanced whole foods the more leniency you can have with eating the junk. I wouldn't advocate eating whole foods all day with one shit meal, but once a week won't kill you. However, even these cravings can go away if you start to view diet as utilitarian. Your body is a machine, after all. Finding the right formula to fuel it to its maximum potential is tricky, but the better you get down the formula the more efficient the machine runs, and man is that ever sweet!

Low carb diet is working great for me. I don't track macros, I just eat low carb. Obviously no diet is easy, but you can't beat the simplicity.

Originally Posted by DOMS

Hi guys,

For reasons that I've stated before, eating right is a really challenge for me. I've tried various methods to get my diet in line, but none of them have worked.

I need a rational, simple, jump-off point for getting my diet in control. I also need something to combat my desire to junk food.

All ideas are welcome and thanks for any help!

Some people find it hard to clean bulk, do you add herbs/spices/mariandes(sorry cant spell it) and stuffing chicken/fish with different stuffing, mix of spices and low fat soft cheese etc? Adding I find rice hard to choke down unless I mix veg & or herbs and spices in with it.

Originally Posted by leg_press

Some people find it hard to clean bulk, do you add herbs/spices/mariandes(sorry cant spell it) and stuffing chicken/fish with different stuffing, mix of spices and low fat soft cheese etc? Adding I find rice hard to choke down unless I mix veg & or herbs and spices in with it.

I like this idea. Spices, certain sauces, etc, can really make it easier to clean bulk. If you're running a decent number of calories there's also room to use some spaghetti sauce for instance. 1/2 cup is like 80 calories, 3g fat, 6g carbs, no biggy. I find that's plenty to cover even a huge plate of pasta.

Condoments don't have to be slabs of mayo (though mayo has its benefits...fat!). Avocado turns any sandwich or plain chicken breast into a declious combination. Pumpkin seeds in salads.

You can even find frozen fish in marinates that are still healthy. They may not be world-class dining, but it's a hell of a step up from canned yellowfin tuna!

And again, I think one major incentive to clean bulking is you can have that greasy bacon cheeseburger on the weekend and not feel bad about it. Hell, even cheeseburgers aren't all that bad! Pretty much a bit of saturated fat. Otherwise, what's the big deal? Organic greens? Good! Tomato and onion? Good! Whole wheat bun? Good! Avocado? Good! Cheese? Good! Beef?? GOOD!!!!!

Seriously, cheat meals don't need to be feared if they're done right. People just need to learn to get over the cravings for pure junk food. I never want crap like cookies unless I'm stoned off my ass. Even then, I'd much rather some pasta covered in meat sauce, or at least perogies (which are surprisingly healthy as long as you're not battering them up America style.

I've said it before: it's like major polluting industries buying carbon credits. Though the system has its flaws, generally as long as you give more good then you're justified in the bad. As long as the good outweighs the bad you're golden.

Just not golden arches. That shit ain't even food Motha-licka!

DOMS - what do you crave more: Fatty foods or Starchy/Carb foods?

Originally Posted by Jodi

DOMS - what do you crave more: Fatty foods or Starchy/Carb foods?

I go after the starchy carbs. I have almost no real draw towards fatty foods.

Thanks for all the input guy. However, I don't think I stated the reality of it.

I have almost no control over my diet. I make sure to get a serving of rice and chicken every day. I eat eggs as snacks. Beyond that, I eat poorly.

I'm look for something to be the cornerstone, the first step, in nailing down the way that I should eat.

I've tried to start it in several ways, but nothing has really panned out for me.

Originally Posted by DOMS

I go after the starchy carbs. I have almost no real draw towards fatty foods.

So obviously you need to start with eating more healthy carbs because going to low carb will be setting up for failure.

Not sure what you already for carbs but I'd start by removing some of the junk carbs and replacing them with things like: rice, potatoes, oatmeal, whole grain breads, whole wheat pasta, whole grain cereals etc. Snacks try air popped popcorn, granola.

Not all of them are the best choices but it sounds like you need baby steps. Can I assume you eat enough protein and veggies?

What are you trying to fix? Are you healthy? Is your weight under control - or are you trying to gain/lose without success?

Originally Posted by Jodi

So obviously you need to start with eating more healthy carbs because going to low carb will be setting up for failure.

Not sure what you already for carbs but I'd start by removing some of the junk carbs and replacing them with things like: rice, potatoes, oatmeal, whole grain breads, whole wheat pasta, whole grain cereals etc. Snacks try air popped popcorn, granola.

Not all of them are the best choices but it sounds like you need baby steps. Can I assume you eat enough protein and veggies?

You're spot on about the baby steps.

The problem isn't that I won't eat the good carbs, but I'm drawn to the crappy carbs.

I need to start building a system of eating right. Starting a meal at a time. My food control is that bad. Don't get me wrong, I do eat healthy food, but that accounts for only half of what I eat every day.

What I was hoping to find in this thread was a way to build a routine for eating.

I do get enough protein, but I don't eat that many veggies.

Originally Posted by Built

What are you trying to fix? Are you healthy? Is your weight under control - or are you trying to gain/lose without success?

My goal is to lose the fat around my waist.

I am healthy. I'm not embarrassingly fat or anything. I just want to lose the gut and enjoy a healthier eating lifestyle.

I'll repeat the following here, in case you don't know. I grew up homeless in Los Angeles. I'd frequently go without food as a kid for up to a day and half. So pretty much, I starved a lot a child, which used to translate into a very poor diet. Now though, I'm eating very good compared to what I used to, but I want to move up into the realm that you, Jodi, Phineas, and Gaz do in terms of eating. But I can't seem to reliably start it. I've tried various things, but have had no success.

Originally Posted by DOMS

You're spot on about the baby steps.

The problem isn't that I won't eat the good carbs, but I'm drawn to the crappy carbs.

I need to start building a system of eating right. Starting a meal at a time. My food control is that bad. Don't get me wrong, I do eat healthy food, but that accounts for only half of what I eat every day.

What I was hoping to find in this thread was a way to build a routine for eating.

I do get enough protein, but I don't eat that many veggies.

I don't think changing everything you eat all at once would be a good idea, that's for sure. One meal at a time.

What do you like for healthy carbs? What do you eat for bad carbs? Sometimes you can find healthier alternatives or make the bad carbs into good carbs that will still satisfy your craving and taste just as good.

ie: Pizza - make a whole grain dough and add crushed tomatoes, cheese and veggies or even ground beef. etc..

I'm a master at turning something truly unhealthy into a much healthier and tasty meal or snack. That's how I started eating healthy. I have tons of recipes.

Chocolate: Mix coconut oil, cocoa powder, vanilla extract and stevia. pour into muffins wrappers top with almonds or a dollop of PB and put in the fridge for 15 mins and you have a Dark Chocolate candy bar.

So many things you can do that will help make it so you don't miss the foods you love.

Diet.pdf

Here's my typical diet for a training day. Mind you, I'm bulking, training on a volume program, and am training for a half-marathon (low volume training, but it still contributes to my appetite, lol).

On the weekend I tend to go for pasta in place of some of my grains, but generally I prefer potatoes as my pre-workout carb.

Anyway, this is an example of clean eating. I'd suggest buying a digital scale to weigh your food. I got mine for about 40. Also, buy expensive foods like chicken in bulk for cheap, cook it all in one go, then portion it accordingly and freeze it. I just bought 12 lbs of chicken last week and cooked 1/3 of it and portioned into ziplock bags of 8 oz on the dot. It makes life so much easier to prepare food days in advance, though potatoes I never do earlier than the night before.

Also, the avocado is half an avocado. The eggs are large eggs, not medium. Fitday sometimes has some inaccuracies in their listings. And, the only vege I cook is asparagus. I'm just too lazy to update the names of everything :P