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  1. #1
    Watchin what yer doin! tadolfi's Avatar
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    Default If you're under 18 - read this...

    First, congratulations on making the commitment to lift weights!

    I see quite a few new folks asking about protein drinks, creatine and other supplements.

    Here is everything you need to know in a nut shell...
    NO pill, powder, drink or "stack" will help you acheive the body you want!
    Food must come first.
    I am not going to go in to a lecture...just some basics that anyone can follow.

    #1) Always eat breakfast!
    Your metabolism is set for the day by what you eat (or don't eat) at breakfast.
    A balanced breakfast would include basic foods that give you steady energy, a feeling of fullness, immune system defense, and fluids to start the day hydrated.

    #2) Eat five or six meals a day!
    They don't have to be big seven course meals.
    I can make a meal out of a peanut butter sandwich, yogurt cup, apple and some milk. (that's over 400 calories right there!)

    #3) Don't eat a lot of table sugar!
    Sugar is basically a fat cell waiting to be born.
    It screws with your energy levels, it is one of the biggest substances to cause health problems and it is not needed by your body for anything. Natural sugars in foods will give your body all you need.

    #4) Vegetables do a lot more than you think!
    Did you know that leafy green vegetables contain magnesium?
    Magnesium is necessary for a healthy metabolism, and proper muscle function. A deficiency of magnesium may result in fatigue, headaches, muscle irritablilty, muscle twitching, tingling, numbness and/or poor memory.

    Broccoli has calcium - Calcium helps with strong bones and teeth.

    A medium Potato has almost 1 gram of potassium - Potassium is necessary for a healthy pH balance, water balance, and for our metabolism.

    Spinach has folic acid - Folic acid is needed for protein synthesis, red blood cell formation, tissue growth and for healthy digestion.

    Corn contains Vitamin E - Vitamin E is needed for healthy blood circulation.
    (Good blood circulation helps you get that awesome PUMP when lifting those weights!)

    Carrots contain Vitamin A - Vitamin A is important for vision, cell growth, healthy teeth, and healthy skin.

    Bottom Line....You need to understand what foods do for you.
    This will require some research and reading on your part, but I guarantee you, once you have this knowledge - it will NEVER leave you!
    In particular - Look at what Proteins, Carbohydrates and Fats do for your body.

    Here is a little challenge for any of you reading...Look up one of your favorite things to eat and post in here - the serving size and how many grams of proteins, carbs or fats it has.
    Last edited by tadolfi; 12-21-2006 at 10:20 PM.
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  2. #2
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by tadolfi
    First, congratulations on making the commitment to lift weights!

    I see quite a few new folks asking about protein drinks, creatine and other supplements.

    Here is everything you need to know in a nut shell...
    NO pill, powder, drink or "stack" will help you acheive the body you want!
    Food must come first.
    I am not going to go in to a lecture...just some basics that anyone can follow.

    #1) Always eat breakfast!
    Your metabolism is set for the day by what you eat (or don't eat) at breakfast.
    A balanced breakfast would include basic foods that give you steady energy, a feeling of fullness, immune system defense, and fluids to start the day hydrated.

    #2) Eat five or six meals a day!
    They don't have to be big seven course meals.
    I can make a meal out of a peanut butter sandwich, yogurt cup, apple and some milk. (that's over 400 calories right there!)

    #3) Don't eat a lot of table sugar!
    Sugar is basically a fat cell waiting to be born.
    It screws with your energy levels, it is one of the biggest substances to cause health problems and it is not needed by your body for anything. Natural sugars in foods will give your body all you need.

    #4) Vegetables do a lot more than you think!
    Did you know that leafy green vegetables contain magnesium?
    Magnesium is necessary for a healthy metabolism, and proper muscle function. A deficiency of magnesium may result in fatigue, headaches, muscle irritablilty, muscle twitching, tingling, numbness and/or poor memory.

    Broccoli has calcium - Calcium helps with strong bones and teeth.

    A medium Potato has almost 1 gram of potassium - Potassium is necessary for a healthy pH balance, water balance, and for our metabolism.

    Spinach has folic acid - Folic acid is needed for protein synthesis, red blood cell formation, tissue growth and for healthy digestion.

    Corn contains Vitamin E - Vitamin E is needed for healthy blood circulation.
    (Good blood circulation helps you get that awesome PUMP when lifting those weights!)

    Carrots contain Vitamin A - Vitamin A is important for vision, cell growth, healthy teeth, and healthy skin.

    You must also understand what foods do for you.
    This will require some research and reading on your part, but I guarantee you, once you have this knowledge - it will NEVER leave you!
    In particular - Look at what Proteins, Carbohydrates and Fats do for your body.
    Great post mate Rep+ for that one...
    Doug

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    "You can't out-train a lousy diet"

  3. #3
    Watchin what yer doin! tadolfi's Avatar
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    Default

    Thanks Master D!

    I tweaked it a little to see if we can get some people thinking about all the good things they could be eating.
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  4. #4
    Stealth Mod Saurus's Avatar
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    rep +

    Well, I tried......
    A person is only as big as the dream they dare to live.

  5. #5
    M&S Power User ssslayer's Avatar
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    Default

    Super post.

    Infact its pretty ironic to see that in modern life, as people "try" to become more "health conscious", they tend to ignore the importance of natural foods and breakfast.

  6. #6
    Coming Up The Ranks androxen's Avatar
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    great post man

    I haven't been on in a long time glad to see the site really growing
    With great power comes great (muscle) response and ability

  7. #7
    Coming Up The Ranks
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    Great post mate, REP+ for you aswell.
    Old Weight: 50 kg

    Current Weight: 75 kg

    Next goal weight 80 kg

  8. #8
    Watchin what yer doin! tadolfi's Avatar
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    Default

    Bumping this for others to read.
    Failure to Plan is Planning to Fail
    What's your plan?
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  9. #9
    Regular Poster luke's Avatar
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    Default

    bloody beatiful post.

    thanks mate.
    gota eat big to get big

  10. #10
    Watchin what yer doin! tadolfi's Avatar
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    Default

    Okay - since no one has risen to the challenge, let me post a few items with the breakdown of protein, carbs & fats.

    All entries are Protein/Carbs/Fats in grams

    Large Baked Potato (3.5" around) - 278 Cals
    7/63/0 Sugar=4g
    (Good high carb preworkout item)

    Sweet Poatato (Large) 162 cals
    4/37/0 Sugar=12g
    (Good postworkout - the natural sugars help shuttle other nutrients to the cells)

    Quaker Oats (1/2 cup) 104 cals
    4/20/4 Sugar=0
    (This is a good steady metabolism item any time of day)

    Sources:
    www.nutritiondata.com
    http://www.caloriesperhour.com/index_food.html
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  11. #11
    Watchin what yer doin! tadolfi's Avatar
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    Default

    Bumpity!
    Failure to Plan is Planning to Fail
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  12. #12
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    Hey you might want to add this to it tadolfi

    Cottage cheese is a very good sorce but it varies on what brand you buy and if you like it lol i like to put sugar on mine but there is many ways to eat it for example with a salad or fruits

    Nutritional Highlights
    Cottage cheese (2&#37;, low-fat), 1 cup (226g)
    Calories: 203
    Protein: 31g
    Carbohydrate: 8.2g
    Total Fat: 4.4g
    Fiber: 0.0g
    *Excellent source of: Selenium (23mcg), and Riboflavin (0.42mg)
    *Good source of: Calcium (155mg)
    Last edited by LifterKeith; 04-06-2007 at 09:19 PM.

  13. #13
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by LifterKeith View Post
    Hey you might want to add this to it tadolfi

    Cottage cheese is a very good sorce but it varies on what brand you buy and if you like it lol i like to put sugar on mine

    Nutritional Highlights
    Cottage cheese (2%, low-fat), 1 cup (226g)
    Calories: 203
    Protein: 31g
    Carbohydrate: 8.2g
    Total Fat: 4.4g
    Fiber: 0.0g
    *Excellent source of: Selenium (23mcg), and Riboflavin (0.42mg)
    *Good source of: Calcium (155mg)

    lol....Whats the point of having the sugar on cottage cheese, thats like going to the kentucky and having a diet coke....pointless...

    Sugar unless burnt off through exercise goes straight into the fat stores..
    Doug

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  14. #14
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    it just tastes good like that to me plus its not like i load it with sugar

  15. #15
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by LifterKeith View Post
    it just tastes good like that to me plus its not like i load it with sugar
    Personally I hate the stuff, try a more natural sugar like putting fresh fruit into the cottage cheese...
    Doug

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    Default

    So I guess Pineapples would be good then

  17. #17
    Watchin what yer doin! tadolfi's Avatar
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    Yes - pineapples are a little better. Strawberries are good if you like them, blueberries as well (antioxidants)

    Your post was exactly what I was looking for as far as members listing some nutritional content for foods that would be good to eat. Good Job!!

    If we had more folks contribute to this thread - we'd have a pretty solid list that members could refer to. Plus it promotes community involvement.
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  18. #18
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by LifterKeith View Post
    So I guess Pineapples would be good then
    yes mate thats fine...ordinary sugar raises blood sugar levels, and the body then releases insulin to lower the blood sugar, so the sugar then gets taken out of the blood and stored for energy (fat)
    Doug

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  19. #19
    Watchin what yer doin! tadolfi's Avatar
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    Okay - Time to bump again.
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  20. #20
    M&S Senior Member Tripper's Avatar
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    Quote Originally Posted by tadolfi View Post
    Okay - Time to bump again.
    Think this one deserves a sticky. It is a really kick ass thread Troy. Real helpful man.

    Good for people to focus on their diet first and foremost rather than getting caught up in the supplement game right away..

  21. #21
    Watchin what yer doin! tadolfi's Avatar
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    Time for this to go to the top again.
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  22. #22
    M&S Power User bucko91's Avatar
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    Baked beans

    Carbohydrate (g/100g) 20.61g
    Protein (g/100g) 4.8 g
    Potassium (mg/100g) 296g
    Water (g/100g) 72.6
    96 Never Forgotten
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  23. #23
    Watchin what yer doin! tadolfi's Avatar
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    Thanks bucko - glad that some members are reading through some of this stuff!
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  24. #24
    M&S Power User bucko91's Avatar
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    it would be a relli gd read if more people contributed
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  25. #25
    Regular Poster noobusguy26's Avatar
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    i should eat plain oat meal more huh? i mean not just for breakfast.

 

 

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