Muscles, strength and other common health stuff....

[Topi]

Originally Posted by Topi

Here´s my "before" pic.
...
Ok. So my goal is to get my weight below 80 kg´s
...
I am gonna shut up for six weeks and show you the money then

On March 28th I sent the "before" pic and here´s the "after" pic.

I got below 80 kg´s, barely, which means I have lost 9 lbs in six weeks.

The results are visible: I am getting much better abs definition and the love handles have shrunk nicely.

Gotta keep at it!

[mont]

ROCK ON SUOMI!
(good job)

[cwarnar]

Hey Mont,

I have been reading quite a few pages in this thread and gotten some great advice. I do need some help with my very "unique" situation. I live in the High Canadian Arctic, (Igloolik, Nunavut, Canada to be precise) and we lack many of the foods you recommend eating just due to the extreme shipping and quality of the food by the time it arrives. My current diet look’s like this:

Breakfast:

Instant Quaker Oatmeal or 2 pieces of 100% whole wheat toast with light peanut butter

Lunch:

Soup/Sandwich
Homemade Extra Lean Ground Beef Burgers

Supper

Chicken Breasts/Steak/Pork Chops/Ground Beef
Rice/Pasta/Potatoes
Caesar Salad/Corn/Peas

In Nov. '05 I changed my eating habits, eliminating junk food, fast food, pop, and white bread and went from 222 lbs to my current weight of 185 lbs. I would like to lean out a bit more and get down to 175 or so. I currently play hockey 2-3 times a week and coach 3 times a week and try to skate with the kids as much as possible. Unfortunately we do not have a weight room or workout gym in town. I am looking to start a plyometric program in the school gym as well.

Any advice you can give for meal substitutions or sample diet plans would be great. We order the majority of our dry goods by barge once a year and then buy the other stuff from our 2 grocery stores.

Thanks,

Curt

[mont]

Originally Posted by cwarnar

Hey Mont,

I have been reading quite a few pages in this thread and gotten some great advice. I do need some help with my very "unique" situation. I live in the High Canadian Arctic, (Igloolik, Nunavut, Canada to be precise) and we lack many of the foods you recommend eating just due to the extreme shipping and quality of the food by the time it arrives. My current diet look’s like this:

QUICK REPLIES FOR NOW

Breakfast:

Instant Quaker Oatmeal or 2 pieces of 100% whole wheat toast with light peanut butter

EAT REGULAR WHOLE OATS - NEVER "INSTANT" STUFF! ADD SKIM MILK AND RAISINS TO TASTE - IT WILL MAKE A HUGE DIFFERENCE LIKE MAGIC! EVERY FEW DAYS I WILL EAT EGGS (FRIED IN OLIVE OIL) ON TOP OF THIS

Lunch:

Soup/Sandwich
Homemade Extra Lean Ground Beef Burgers
SCRAP THE BUNS - EAT THE BEEF WITH THE FIXINS - SANS MAYO AND KETCHUP - TRY RELISH AS AN ALTERNATIVE OR TABASCO IF NEEDED

Supper

Chicken Breasts/Steak/Pork Chops/Ground Beef
Rice/Pasta/Potatoes
Caesar Salad/Corn/Peas
CHICKEN GOOD - STEAK BE CAREFUL REMOVE ALL WHITE STUFF (I PERSONALLY RARELY IF EVER EAT RED MEAT SO I DONT WORRY ABOUT THE CRAP IN IT) PORK CHOPS -ELIMINATE THEM FOR SURE! - ALL PORK IF YOU ASK ME. GROUND BEEF ON OCCASION FINE BUT LOW FAT CONTENT AND DRAIN IT WELL. I NEVER EVER EAT POTATOES - THEY ARE PURE FILLER AND CLOSE TO ZERO NUTRITION. PASTA ONLY WHEN YOU ARE GOING TO BURN IT (LIKE A MAJOR TRAINING) AND GO EASY ON IT.
I PERSONALLY RARELY IF EVER EAT PASTA. CORN - GOOD. PEAS -GOOD.

In Nov. '05 I changed my eating habits, eliminating junk food, fast food, pop, and white bread and went from 222 lbs to my current weight of 185 lbs. I would like to lean out a bit more and get down to 175 or so. I currently play hockey 2-3 times a week and coach 3 times a week and try to skate with the kids as much as possible. Unfortunately we do not have a weight room or workout gym in town. I am looking to start a plyometric program in the school gym as well.

Any advice you can give for meal substitutions or sample diet plans would be great. We order the majority of our dry goods by barge once a year and then buy the other stuff from our 2 grocery stores.

Thanks,

Curt

Note comments in bold

[El Duderino]

cwarnar,

I would, in addition to the advice above, try your best to split up your food into 5 meals instead of 3. This will raise your metabolism and will keep you more energized.




Mont, if you don't mind, would like to contest a few things.


1.) Potatoes, in particular baked potatoes, are actually very nutritious especially when eaten with the skin. The best choice would be Sweet Potatoes, but even a baked potato is a good source of Carbohydrates. A medium sized baked potato has 30g of carbs and only a little over 130 calories.

2.) I personally eat pasta even when cutting, and I would choose it over corn. Why? Because the energy lasts longer and Corn digests very quickly. Granted, white pasta does not have as much nutritional value, but I find the constant energy release more important. I would recommend eating only 1 cup at a meal. But, even better, just half 1/2 cup pasta 1/2 cup corn, get the best of both worlds.

[goalieboy29]

Hey Mont,

I hope you take this in the spirit it is intended;

What the hell do you do for carbs? No pasta, no bread, no potatoes?
I'm sure you know that 50% of the calories in a healthy diet come fom carbs. Of course we are talking complex carbs and yes, some are better than others. However, pasta, potatoes and bread feed the world. Also, it is pure nonsense to say that potatoes are nutritionally void.

"Potatoes are an excellent food especially for people on weight loss diets. High in complex carbohydrates, potatoes fill us up long before they make us fat. It is only when we add fat to them - in the form of butter, cheese or cream - that we turn them into a fattening food. Potatoes contain a ****tail of nutrients including B vitamins, vitamin C, potassium and fiber. Most of the fiber and potassium are in the potato skin and the bulk of the vitamin C is in the flesh closest to the skin. Baking potatoes is the best way get the most nutrients."

No doubt, you look great and you are free to eat what you like. Personally, I think it is rather extreme to eliminate ANY food group entirely. I know that is the consensus of most dieticians, MD's and fitness experts alike.

Just sayin'is all....

Peace.

[Fade2Black]

Originally Posted by El Duderino

2.) I personally eat pasta even when cutting, and I would choose it over corn. Why? Because the energy lasts longer and Corn digests very quickly. Granted, white pasta does not have as much nutritional value, but I find the constant energy release more important. I would recommend eating only 1 cup at a meal. But, even better, just half 1/2 cup pasta 1/2 cup corn, get the best of both worlds.

I guess it depends on the type of pasta you get (whole wheat v. flour).

Originally Posted by goalieboy29

Hey Mont,

I hope you take this in the spirit it is intended;

What the hell do you do for carbs? No pasta, no bread, no potatoes?

Not answering for Mont, but I get all of my carbs from oats and veggies. Sometimes I'll have other carb sources, but that's typically it.

[mont]

Originally Posted by Fade2Black

I guess it depends on the type of pasta you get (whole wheat v. flour).



Not answering for Mont, but I get all of my carbs from oats and veggies. Sometimes I'll have other carb sources, but that's typically it.

Part of the answers to the last two posts are reflected as above.

(Likewise I say the following in good spirits folks!)

For starters be VERY AWARE that one can take just about ANY food and say "such and such has such and such nutrients etc. etc. etc." These things are written all the time and they are factual - but dont just skim the surface of what you read - there is more to look at than good journalism.

Reminds me of that thread a while back where there were all these posts about MYTHS regarding food.... remember that one? Same answer here.

We are talking not about WHAT a potatoe has to offer - we (I) am talking about whether or not I would choose that over another choice. A potatoe is a choice - but its not the best one (or even a good one IMO).

Put it this way, if I am going to put carbs in my body and need fiber (which all need and should have - and which I am adamant about) I am definitely NOT going to choose a potatoe! I choose OATS and bran for fiber AND nutrients which are much better for the body than a potatoe, and/or oats and brown rice, whole grain breads, beans, lentils etc. Just NOT a potatoe. How many potatoes do you think you need to eat to gain quality fiber AND quality nutrients you can get from OTHER choices?

Yes - absolutely one can eat them. I just point out what I eat and why. A potatoe is a choice - but a poor one in my opinion. I consider that there is only so many things going down my stomache so why waste filling it with poor choices when, by being a bit more thoughtfull I will have MUCH better results with other choices.

And as for fiber - its all in this thread from start to finish re. the quality intake I have regarding consumption of necessary fibers. I certainly dont need to waste my apetite to gain fiber by eating a poor choice potatoe.

I get more than enough fiber AND good carbs (both complex and simple (fruits like raisins)) that are what I call GOOD choices. A potatoe is a choice - not a good one IMO and really at the end of the day its how quick and effective do you want your results to be? If you are able to achieve that by eating "you name it" then rock on.

I am just providing what I do and why.

[mont]

Originally Posted by goalieboy29

Personally, I think it is rather extreme to eliminate ANY food group entirely. I know that is the consensus of most dieticians, MD's and fitness experts alike.

Just sayin'is all....

Peace.

Hello my friend,
I naturally respect your personal opinion . If you are talking GROUPS I think that is in broad enough terms to say that I agree (in a general sense).

If you are talking about a SPECIFIC food, I disagree for sure.

There are plenty of SPECIFIC foods I would eliminate entirely. One of them is the potatoe.

Just sayin'

[El Duderino]

Well then in this case, I agree to disagree.

[mont]

Originally Posted by El Duderino

Well then in this case, I agree to disagree.

I really dont think we disagree. I think what we are saying is that you would gladly eat a potato as part of your diet and enjoy the benefits of it.

I would too eat a potato - if I had no other choices that is. I believe there are better ways to obtain the benefits that the potato offers and choose those instead.

P.S. Do you say PO-TAH-TOE, or do you say PO-TAY-TOE?

[SickGlove31]

Just to clarify on some things...

1) If i am reading correctly, you say cut out all potato's? What about yams/sweet potato's???

2) 100% whole wheat pasta is not good for you?

3) I know its different for everyone, but around how many grams of carbs do you take in on a usual lifting/training day.

I know from personal experience i spread my carbs through out the day up until 6 or 7pm and then its only vegatables/protein.

[El Duderino]

Exactly, on this particular topic we disagree: You stay away from potatoes when you can, and I eat them when I can. So, you just agreed that we disagree!

[El Duderino]

Originally Posted by SickGlove31

Just to clarify on some things...

1) If i am reading correctly, you say cut out all potato's? What about yams/sweet potato's???

2) 100% whole wheat pasta is not good for you?

3) I know its different for everyone, but around how many grams of carbs do you take in on a usual lifting/training day.

I know from personal experience i spread my carbs through out the day up until 6 or 7pm and then its only vegatables/protein.

Then again, this all depends on your goals. Are you looking to cut down or build lean muscle? Either way, I think those are all great options. They all digest slowly throughout the day, which is good, except for right after a workout.

As for the last part about eating carbs at night, many people think it's a total myth that carbs will make you gain fat, others swear that it does. There's tons of info on it, and I have heard many different opinions. Personally I swear by Cottage cheese and spoon of almond/peanut/ or cashew butter before bed. It doesn't have that many carbs at all, and I get good results with it even when cutting.

[mont]

Originally Posted by El Duderino

Exactly, on this particular topic we disagree: You stay away from potatoes when you can, and I eat them when I can. So, you just agreed that we disagree!

I dont even know or remember what we're talkin' bout anymore!
(reminds me of that theme song from Midnight Cowboy.....)

Sick glove
1. Depends on who you ask (are you a dem or republican ha ha ). It also depends on what you are trying to do, how soon you want to do it etc. etc.

2. 100% whole wheat pasta is very good for you. NOONE is arguing that.