TEAM FITNESS OFFICIAL NUTRITION THREAD

[lilpro4u]

Probably bout to get a $10 salad from the bar at Kroger after this workout..

and some Kroger brand water, yummy!

 

[higherground]

DC

You barely have any protein intake dude.

 

[supreme math]

Originally Posted by xcg11pinoYx

Hey guys, help me turn my life around

, I've made the change.

I am going to the gym starting on Thursday....have my workouts set

I am on the bulk up plan, did a ton a research and will be heading to the grocery store soon as well as picking up a protein supp...150 right now, fairly skinny i would say...not looking to follow a strict diet but one where I can go healthy and keep eating, eating, eating... the 165-170 area is my first goal....I've already took the first step by completely eliminating junk food, soda, and late night binge snacking..been off of that for a while now..

I need to take in around 3000 cals a day..what is a good schedule I can follow in order to achieve this + some recommendations on meals...

I have already come up a with a preliminary schedule on excel, but any advice would be gladly appreciated.

and on average how much/when should protein shakes be taken (obviously after workout, plus maybe a shake with fruits and that stuff before bed)...if I do that, there is no need for a morning shake or pre-workout shake right?

thanks

bulking up is easier than sliming down, if you do decide to pack on pounds it's a life decision that you have to maintain.


it's best to eat during hours when you're not active, that's when your body repairs itself and the vitamins go where needed.

here was my list of health bulky foods.

• taco bell menu
• peanut butter and preserves w/10 grain whole wheat
• veggie pizza
• cottage cheese...it's the same as powdered whey
• potatoes
• pasta
• rice
• oatmeal...instant
• yogurt 
• bananas
• apricots, asparagus and beets....all are adrenaline foods that activate deep tissue when weight lifting

i gained 8 pounds with in the first 2 or 3 weeks

 

[DCAllAfrican]

Nice article on expiration dates. Don't let this thread die folks

food


Ignore Expiration Dates
"Best by," "Sell by," and all those other labels mean ! very little.
By Nadia Arumugam
Updated Wednesday, Feb. 17, 2010, at 10:18 AM ET


There'sa filet mignon in my fridge that expired four days ago, but it seems OKto me. I take a hesitant whiff and detect no putrid odor of rottingflesh, no oozing, fetid cow juice—just the full-bodied aroma ofwell-aged meat. A feast for one; I retrieve my frying pan. This is notan isolated experiment or a sad symptom of my radical frugality. With aspirit of teenage rebellion, I disavow any regard for expiration dates.

The fact is that expiration dates mean very little. Food startsto deteriorate from the moment it's harvested, butchered, or processed,but the rate at which it spoils depends less on time than on theconditions under which it's stored. Moisture and warmth are especiallydetrimental. A package of ground meat, say, will stay fresher longer ifplaced near the coldest part of a refrigerator (below 40 degr! eesFahrenheit), than next to the heat-emitting light bulb. Besides, asUniversity of Minnesota food scientist Ted Labuza explained to me,expiration dates address quality—optimum freshness—rather than safetyand are extremely conservative. To account for all manner of consumer,manufacturers imagine how the laziest people with the most undesirablekitchens might store and handle their food, then test their productsbased on these criteria.

Withperishables like milk and meat, most responsible consumers (those whorefrigerate their groceries as soon as they get home, for instance)have a three–to-seven-day grace period after the "Sell by" date haselapsed. As for pre-packaged greens, studies show that nutrient loss invegetables is linked to a decline in appearance. When your broccoliflorets yellow or your green beans shrivel, this signals a depletion ofvitamins. But if they haven't lost their looks, ignore the printeddate. Pasta and rice will taste fine for! a year. Unopened packs ofcookies are edible for months before the fat oxidizes and they turn rancid. Pancake and cake mixes have at leastsix months. Canned items are potentially the safest foods around andwill keep five years or more if stored in a cold pantry. Labuza recallsa seven-year-old can of chicken chunks he ate recently. "It tasted justlike chicken," he said.

Notonly are expiration dates misleading, but there's no uniformity intheir inaccuracy. Some manufacturers prefer the elusive "Best if usedby," others opt for the imperative "Use by," and then there are thosewho litter their goods with the most unhelpful "Sell by" stamps. (I'mhappy my bodega owner is clear on when to dump, but what about me?)Such disparities are a consequence of the fact that, with the exceptionof infant formula and some baby foods, package dates are unregulated bythe federal government. And while some states do exercise oversight,there's no standardization. A handful of states, includingMassachusetts and West Virginia, and Washington, D.C.,! require datingof some form for perishable foods. Twenty states insist on dating formilk products, but http://each has distinct regulations.Milk heading for consumers in Connecticut must bear a "Sell by" datenot more than 12 days from the day of pasteurization. Dairies servingPennsylvania must conform to 14 days.

That dates feature so prolifically is almost entirely due to industry practices voluntarily adopted by manufacturers and grocery stores. As America urbanized in the early 20[sup]th[/sup] century, town and city dwellers resorted more and more to processed food. In the 1930s, the magazine Consumer Reportsargued that Americans increasingly looked to expiration dates as anindication of freshness and quality. Supermarkets responded and in the1970s some chains implemented their own dating systems. Despite thefact that in the '70s and '80s consumer groups a! nd processors heldhearings to establish a federally regulated system, nothing came ofthem.

These dates have no real legal meaning, either. Only last year, 7[sup]th[/sup]Circuit Judge Richard Posner reversed the conviction of a wilyentrepreneur who'd relabeled 1.6 million bottles of Henri's saladdressing with a new "Best when purchased by" date. Posner decided thatthe prosecutor had unjustly condemned the dressing as rancid, rotten,and harmful, when in fact there was no evidence to suggest that themature product posed a safety threat.

Expiration dates areintended to inspire confidence, but they only invest us with a falsesense of security. The reality is that the onus lies with consumers tojudge and maintain the freshness and edibility of their food—bychecking for offensive slime, rank smells, and off colors. Perhaps,then, we should do away with dates altogether and have packagesequipped with more instructive guidance on properly storing foods, andon detecting spoilage. Better yet, we should focus our efforts on wha!t really matters to our health—not spoilage bacteria, which are fairlydocile, but their malevolent counterparts: disease-causing pathogenslike salmonella and Listeria, which infect the food we eat not becauseit's old but as a result of unsanitary conditions at factories orelsewhere along the supply chain. A new system that could somehowprevent the next E. coli outbreak would be far more useful to consumersthan a fairly arbitrary set of labels that merely (try to) guaranteetaste.

Become a fan of Slate on Facebook. Follow us on Twitter.

---

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NewYork City is the only city in the country that sets its own rules formilk. The health code mandates that milk can only be sold in ! themetropolis within nine days after pasteurization (prior to 1987, it was four days)—a law that dates back to the 1950s, when it was commonpractice to resell milk (that was about to expire) from out-of-townvenues to New York City markets. But even the health department seems alittle confused as to the provenance of the ruling. In 1998, John Gadd,a spokesman for the department, told the New York Timesthat it was a consequence of the fact that milk shipped to the city waslikely to remain unrefrigerated for long bouts before reaching stores.
Nadia Arumugam is a New York City-based food writer and author of the cookbook Chop, Sizzle & Stir[/color].

[font=Arial, Helvetica, Geneva]Article URL: http://www.slate.com/id/2244249/! [/font]
Copyright 2009 Washingtonpost.Newsweek Interactive Co. LLC

 

[scott frost]

I accidentally purchased this as I thought it was the oatmeal I usually buy.  Had some this morning and it was pretty gross.

 

[DCAllAfrican]

Originally Posted by HigherGround

DC

You barely have any protein intake dude.

What are you basing this on? The last few posts have been my pig out days.

 

[ssfghettochild]

Recently started to get back in shape.
6.5 weeks and down 15 pounds + added muscle.

Anybody eat A LOT of egg whites? I don't do shakes but some days I will have consumed a dozen or more egg whites.

 

[baybully650]

Originally Posted by ssfghettochild

Recently started to get back in shape.
6.5 weeks and down 15 pounds + added muscle.

Anybody eat A LOT of egg whites? I don't do shakes but some days I will have consumed a dozen or more egg whites.

Damn, good job my man!

I've been at it for 8 weeks and am only down 7 or 8 pounds

. Excuse, I'm trying to lose minimal muscle

.

 

[ssfghettochild]

Thanks.

Yea, I am concerned about muscle loss as well but I make sure to get at least 100g of protein from food a day.

8lbs is really good.
They say 1-3 lbs a week is how to lose weight safely.

 

[cucumbercool]

What are some healthy dinner options for a non culinary man such as myself? I want to loose fat so I know along with workouts I need to eat better.

 

[rareair45]

why is instant oatmeal no good? so stay away from the flavored kinds?

if im trying to lose more body fat and gain more muscle and definition what kind of things is it ideal for me to eat?

 

[lesfamilia]

I'm going back to eating oatmeal like I was doing last year... You're on the money, Mayor.  That oatmeal plus peanut butter combo is definitely a good look.

 

[ssfghettochild]

cucumbercool

Frozen green beans or veggie of your choice
(Heat up in a pot with water but not too long so they are still crunchy)

1/2 tablespoon olive oil
peper
boneless, skinless chicken breast
(Add a generous amount of pepper on both sides and grill/brown the chicken on preferably a stainless steel pan)

 

[ssfghettochild]

rareair45

Instant oatmeal is good for you but ONLY the regular/original kind with 0 sugar. If you can find a whole grain/organic kind then that is the best.

 

[ps2child]

i just take my 1 a days and keep it moving.

 

[laced up jordans]

Is it true that eating brown rice 3 times in a day or alot of carbs in one day is bad if you're tryna lose weight?

 

[keepzdasneakz]

I know lots of us are busy in the mornings, and getting "real" food can be a problem at times. However, here's a simple solution:

I make a gigantic batch of oatmeal on Sundays or something (about maybe 4-5 days worth) and then I just refrigerate it. All you have to do the mornings you want breakfast is to take out and microwave.

 

[akuratl02]

Originally Posted by keepzdasneakz

I know lots of us are busy in the mornings, and getting "real" food can be a problem at times. However, here's a simple solution:

I make a gigantic batch of oatmeal on Sundays or something (about maybe 4-5 days worth) and then I just refrigerate it. All you have to do the mornings you want breakfast is to take out and microwave.

I cant eat oatmeal everyday for breakfast though, bout to switch up to that hard-boil egg status.

Listen I want to gain wait neatly ... how can I average say 1-2 lbs a week even though I heard gaining 2 lbs per week is not good.

Joe Camel, team fitness, J Dilla ... someone help !!!

 .. Between work and school my appetite is completely controlled by my schedule, so some days good, some days bad.  Whats an excellent supplement meal ??
  

 

[baybully650]

Originally Posted by Laced Up Jordans

Is it true that eating brown rice 3 times in a day or alot of carbs in one day is bad if you're tryna lose weight?

Depends...whats a lot of carbs. As long as you get enough protein and have a calorie deficit, you should drop some lbs.

 

[ccobryan173]

Tryin to lose weight carbs are usually low cuz its the one macro you can take away and doesnt play any major roll. cutting protein intake has to be high and your fats also so when you can only take in 1800 calories or whatever somethings gotta go. cutting i usually go 50p/30f/20c so its 900 calories protein like 500 in fats then 400ish in carbs. I personally dont think carb cycling or anything is any better then a calorie deficit.

 

[wraith aka invincible]

Originally Posted by Baybully650

Originally Posted by Laced Up Jordans

Is it true that eating brown rice 3 times in a day or alot of carbs in one day is bad if you're tryna lose weight?

Depends...whats a lot of carbs. As long as you get enough protein and have a calorie deficit, you should drop some lbs.

exactly you thinking too much into it laced up

 

[Deleted member 38182]

Post late night work-out meal = drained tuna outta the can, add in a lil evoo (so its not too dry), tblsp of flax seed, dash of Mrs Dash

....wash it down with lots of water. Dessert- spoonful of peanutbutter.... also requires water to wash down

I feel good

 

[importking]

^ i had the same thing after my workout around 1130 while watching espn.

but i had two cans of tuna

smh

 

[DCAllAfrican]

Originally Posted by akuratl02

I cant eat oatmeal everyday for breakfast though, bout to switch up to that hard-boil egg status.
  

I eat 2 boiled eggs from breakfast every other day.

Just to break out something different.

I eat oatmeal everyday as a mid-morning snack.

Originally Posted by rck2sactown

Postlate night work-out meal = drained tuna outta the can, add in a lilevoo (so its not too dry), tblsp of flax seed, dash of Mrs Dash

....wash it down with lots of water. Dessert- spoonful of peanutbutter.... also requires water to wash down

I feel good

Istarted to come on last night and ask for a meal to eat after a latenight workout. I played ball and got home late last night. I just atesome chicken breast

 

[Deleted member 38182]

Originally Posted by DCAllAmerican

Originally Posted by rck2sactown

Postlate night work-out meal = drained tuna outta the can, add in a lilevoo (so its not too dry), tblsp of flax seed, dash of Mrs Dash

....wash it down with lots of water. Dessert- spoonful of peanutbutter.... also requires water to wash down

I feel good

Istarted to come on last night and ask for a meal to eat after a latenight workout. I played ball and got home late last night. I just atesome chicken breast

Ideally I would have had chicken

but mine was still in the freezer so I had to settle for canned tuna

I actually kinda liked it, a can is only 15 cals and about 30 g of protein. Peanut Butter is like pure slow burning protein so