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Explore the latest discussions related to this domain.
What's your favorite Fitness/Health site?
Main Post:
I have come to the realization that in order for me to stay healthy I need to read articles about health and fitness every day. Much like a recovering drug addict, I'm addicted to bad food and bad choices. When I get to work I spend the first half an hour reading r/fitness and r/nutrition...
What are some of your favorite sites to go to with articles related to health and fitness? I used to go to Huffington Post but they rarely write new articles, and I find Men's Health to be too raunchy and bro-like to view at work.
So what say you?
Top Comment:
On top others I think www.strengtheory.com is great too.
What’s the most helpful subreddit for workout and bodybuilding advice?
Main Post: What’s the most helpful subreddit for workout and bodybuilding advice?
Top Comment:
r/bodybuilding if you're homoerotic. Also, the daily discussions can be comedic gold sometimes. For real though, this sub is probably your best bet, there's some great advice sometimes and weekly threads for posing/newbie advice/food etc. Arnold sometimes posts on the sub and some pros have been noticing it, so yeah, it's a pretty big deal
r/weightroom for general strength training
r/powerlifting if you're interested in..... powerlifting!
Stay away from r/fitness
r/naturalbodybuilding is a lesser known subreddit, but there's at least some information there if you're not on gear
r/gainit if you're bulking
and there's also all the other food subreddits, most of them have already been linked already. Oh, and r/bodyweightfitness if you're into calisthenics, obviously
Fitness Reddit: Let's collect some nutrition plans, structures, ideas, etc. to help everyone out with the other half of getting in shape!
Main Post:
I have seen a ton of great information on Reddit about how to get into shape, but not a whole lot about the nutritional aspect. Good nutrition is as important as physical training, so anyone that has programs they follow, meal schedules they use, meals or food they regularly make, shopping tips, general ideas/suggestions, or how the hell to make eggs taste different, post them here!!
Top Comment:
Good nutrition is as important as physical training,
It's a thousand times more important. If your goal is to burn fat, Exercising for an hour a day is only going to get you so far. You need to raise your metabolism through diet. Here's a list of essentials:
Lean meats: boneless skinless chicken breast, chicken tenderloins, turkey, ground beef (96% lean or higher), flank steak
Fish: salmon, tilapia, orange roughy, shrimp, canned white albacore tuna in water
Carbs: whole wheat bread, english muffins, and tortillas, whole wheat pasta, brown rice, raw oatmeal, beans (black, kidney, and pinto)
Vegetables: broccoli, spinach, carrots, spring salad mix, asparagus, zucchini
Fruit: apples, oranges, grapefruit, strawberries (fresh and frozen), blueberries (fresh and frozen), raspberries (fresh and frozen), bananas
Dairy: skim milk, fat-free cottage cheese (low sodium), fat-free greek yogurt, eggs,
Other/snacks: raw almonds, olive oil, beef jerkey (low sodium), natural peanut butter
These are the basics. You should always have these items on hand. You can't go wrong with whole foods so you shouldn't have to worry at all about checking labels. So for everything else you buy that's not listed you should check the labels and find the best product, that doesn't mean you should be buying cheetos and marshmellows and shit. Any fruit or vegetable can be added as you like.
r/ListOfSubreddits
Main Post: r/ListOfSubreddits
The Beginner's Guide to Nutrition
Main Post:
I posted The Beginner's Guide to Working Out on Reddit a little while back and got lots of positive feedback, so I decided to write a guide on nutrition too. Enjoy! :)
Nutrition Guide
When it comes to achieving a healthy lifestyle, exercise is just one side of the coin - the other is nutrition. If you want to make any real progress towards meeting your fitness goals (regardless of what they are), you’re going to need to focus just as much attention on it.
Unfortunately, the health & fitness industry is full of conflicting information regarding what’s healthy or unhealthy, or what will make you gain or lose weight. In this guide, you’ll find some basic information about the 3 macronutrients in the diet (carbohydrates, protein and fat), what foods to eat more of and what to avoid, and guidelines about how to adjust your diet for different body composition goals. There’s also a few meal ideas included, as well modifications for those trying to lose fat or gain muscle.
Carbohydrates
Carbohydrates are the main source of fuel used by the body (especially during exercise), and are heavily preferred by the brain and nervous system.
If carbohydrates are lacking during physical activity, there is a high risk of muscle mass (protein) being broken down to be used as energy in its place.
All carbohydrates are broken down into glucose (sugar molecules) during digestion. Each gram provides 4 calories of energy, regardless of the source.
Broadly speaking, there are two types of carbohydrates: simple and complex. Simple carbohydrates consist only of one or two sugar units. They are digested and absorbed quickly into the bloodstream, making them a fast energy source. Examples include sucrose (table sugar), glucose (found in fruit, honey, syrups, soft drinks, etc.) and fructose (found mainly in fruit).
Complex carbohydrates, on the other hand, consist of many sugar units. They are digested and absorbed more slowly into the bloodstream, which increases feelings of satiation. The main dietary complex carb is starch, which is found predominantly in grains (eg. rice, wheat, maize) and root vegetables (eg. potatoes)
Glycemic Index
The glycemic index is a tool used to rank carbohydrates based off of how much they raise blood sugar after consumption. Foods which are rapidly digested and absorbed are on the high end of the scale. Glucose has the highest rating of 100, whereas most non-starchy vegetables have the lowest ratings (less than 15).
Below are some examples of low (0-55), medium (56-69) and high (70+) GI foods.
Low Glycemic Index Foods (0-55)
Non-starchy vegetables <15
Tomatoes 15
Cherries 22
Grapefruit 25
Apple 36
Grapes 43
Pineapple juice 46
Long-grain rice 47
Grapefruit juice 48
Old-fashioned porridge 49
Medium Glycemic Index Foods (56-69)
Canned kidney beans 52
Banana 53
Potato chips 54
Brown rice 54
Popcorn 55
White rice 56
Ice cream 61
Raisins 64
Quick-cooking porridge 65
Whole wheat bread 68
High Glycemic Index Foods (70+)
Bagel 72
Watermelon 72
Honey 73
Mashed potatoes 73
Doughnuts 75
White bread 79
Jelly beans 80
Rice cakes 82
Parsnips 97
Dates 100
Fiber
Fiber is a type of complex carbohydrate which is composed of largely indigestible plant structures. There are two main types of dietary fiber:
Soluble fiber: Dissolves to form a thick paste, and is partially absorbed in the large intestine. It can interfere with the absorption of LDL cholesterol (“bad” cholesterol), and slow the digestion of carbohydrates into the bloodstream, thus preventing rapid blood sugar spikes after eating (and increasing satiety).
Insoluble fiber: This type of fiber passes through the body intact, and is not dissolved or absorbed. Its primary function is to help speed up the movement of food through the digestive system, and provide bulk for stool.
Good sources of fiber include fruit skins, leaves, stalks, and outer coverings of grains, nuts, seeds and legumes. Green vegetables, lentils & beans, and whole grains are some examples.
Dietary Intake
Ideally, a healthy carbohydrate intake should focus on eating a variety of vegetables and whole grains, while minimizing simple processed sugars (baked treats, candy, soft drinks, etc.). This will increase intake of fiber, vitamins & minerals, as well as increasing satiety and preventing blood sugar spikes.
It’s also recommended that you try to stick to foods with a lower GI rating (especially if weight loss is your goal). This will result in more even blood sugar levels throughout the day, more energy, and increased satiety.
A good baseline is to aim for 40% of your daily calories to come from carbohydrates. This macronutrient generally has the most leeway for variance, and is usually where the bulk of calories are added or removed when the goal is to gain or lose weight. For weight loss, carbs might drop to around 25% of daily calories, and for weight gain, they might raise to around 60% of daily calories.
The daily recommended intake of fiber is 14 grams for every 1000 calories consumed. For a 2000 calorie diet, this equals 28 grams of fiber per day.
Protein
Protein is a vital part of any diet, as it plays many important roles in the body. These include aiding in the growth, maintenance and repair of cells, producing enzymes and hormones, and supporting the immune system (to name just a few).
Normally, proteins are not used as a primary source of energy (unless nutrition is inadequate, or one is engaging in intense physical activity). Each gram of protein provides 4 calories of energy.
The basic building blocks of proteins are called amino acids. Many different types exist, but only around 20 are considered biologically important. Of these, 9 are “essential” - the body cannot produce them, so they must be consumed in the diet. Of the 9 essential amino acids, 3 are further classified as “branched chain amino acids” (BCCAs), which are used in disproportionately high amounts during periods of stress, injury or exercise.
There are also “conditional” amino acids, which can be produced by the body, but still have an important place in the diet under certain circumstances (such as during illness or intense physical activity).
Although the body tends to prefer using carbohydrates and fat as energy sources, it will use amino acids in certain circumstances. This often includes instances when carbohydrate stores are limited, such as during states of severe calorie restriction or during intense or prolonged exercise. Because BCCAs are the body’s favoured source of amino acid fuel, it’s important to include a steady supply of them in the diet - especially in active individuals. If any one of them becomes in short supply, this may begin to restrict multiple bodily functions (including growth and repair of muscle tissues).
Complete and Incomplete Proteins
Complete proteins are those which include all 9 essential amino acids in sufficient amounts for growth and development. Animal sources of protein (such as meat, eggs and milk) are complete, and have the added benefit of being highly bioavailable (our body can digest and metabolise them easily).
Incomplete proteins are lacking one or more of the essential amino acids. Most plant proteins are considered incomplete, but can be combined in ways that make their amino acid profiles complement each other. For example, this can be achieved by mixing nuts with whole grains, (eg. peanut butter and whole wheat toast) or whole grains with beans (eg. beans and rice).
Dietary Intake
The recommended minimum protein intake needed to prevent deficiency in sedentary, healthy adults is 0.8 grams per kilogram of body mass. However, higher amounts are needed to accommodate the increased growth, maintenance and repair needs of active individuals - research suggests 1.6 to 2.0 grams per kilogram of body mass is more ideal.
Due to protein’s vital role in immune function, metabolism, satiety, weight management and performance, many experts recommend the higher intake (2 grams per kilogram of body mass, or even slightly more). Note that these amounts are assuming the person is at a healthy bodyweight.
Because your body can only absorb around 30 grams of protein in one sitting, it’s best to try to incorporate around 15-30 grams of protein into every meal. This has the added benefit of increasing satiety throughout the day. Try to get your protein from a variety of food sources, only using supplements like whey protein powder to fill in the gaps as needed.
Fats
Although often demonized by the health and fitness industries, fats (also known as lipids) are an important part of any diet. They serve many vital roles in the body, including manufacturing hormones, forming cell membranes, brain tissue and nerves, and transporting fat-soluble vitamins (A, D, E and K).
They are also the most energy-dense macronutrient, providing 9 calories per gram (this is why eating too many fats can quickly lead to weight gain).
The basic building block of fats is the fatty acid, of which there are two general types: saturated, and unsaturated. Saturated fatty acids are generally in a solid form at room temperature, and include most animal fats and coconut oil. Unsaturated fatty acids are liquid at room temperature, and are further broken down into monounsaturated fatty acids (olive oil, avocado oil, nut oils) and polyunsaturated fatty acids (flax, hemp, canola, safflower, and fish oils).
Unsaturated fats have been shown to have beneficial effects on cardiovascular health, cholesterol levels, inflammation, and metabolism.
Although widely viewed as unhealthy, recent research suggests that saturated fats are safe to eat in moderation, as long as they are balanced with an adequate consumption of unsaturated fats, and a lower intake of sugar and processed carbohydrates.
There are also trans fatty acids, which are produced by synthetically hydrogenating vegetable oils to prolong their shelf life (usually found in baked goods, margarine, fried foods, etc.). Trans fats are linked with an increased risk for coronary heart disease, cancer, and other chronic diseases, and should be avoided when possible.
Omega-3 and Omega-6 Fatty Acids
Omega-3 fatty acids are a polyunsaturated fatty acid, and found mainly in fish oils, flaxseed oil, walnuts and chia seeds. Omega-6 fatty acids, also polyunsaturated, are abundant in safflower, sunflower, corn, and soybean oils. Throughout history, due largely to our diet of marine life and inland plants, our ratio of consumed omega-6/omega-3 fatty acids has been around 1:1 to 4:1 - and this is what is considered healthy.
However, due to the recent overconsumption of vegetable oils, this ratio has shifted disproportionately in favour of omega-6 fatty acids - sometimes as high as 20:1.
Therefore, to shift the balance back towards what is conducive to good health, it is recommended to actively consume more foods rich in omega-3 fatty acids when possible, and reduce consumption of omega-6 fatty acids.
Essential fatty acids
There are two fatty acids which cannot be produced by the body, and therefore must be consumed via the diet: linoleic acid and alpha-linolenic acid.
Linoleic acid is an omega-6 fatty acid found in safflower, corn, and soybean oils. In modern diets, deficiency is rare.
Alpha-linolenic acid (ALA) is an omega-3 fatty acid, and found in inland plants such as chia, flax, hemp and walnuts.
It’s important to note that ALA can be used by the body to produce eicosapentaenoic acid (EPA), which in turn can be used to produce docosahexaenoic acid (DHA). However, this conversion in the liver is limited, which means EPA and DHA are also important parts of the diet. They are recognized as the most beneficial omega-3 fats, and are predominantly found in marine sources such as fish oils and algae.
Adequate consumption of essential fatty acids promotes healthy cardiovascular function, nervous system function, and immune health.
Cholesterol
Cholesterol is a type of lipid which is produced in the body, and found largely in animal products such as liver, egg yolks, red meat, whole milk, and cheese. It is a component of cells, a precursor of bile acids, various hormones, and vitamin D, and an important part of nervous system tissues.
There are two types of cholesterol: high-density lipoprotein (HDL), also known as “good” cholesterol, and low-density lipoprotein (LDL), also known as “bad” cholesterol. A constant supply of HDL cholesterol is needed for proper health and performance, whereas too much LDL cholesterol is correlated with a risk of narrowed arteries, heart disease and stroke.
Dietary Intake
It is recommended to keep fat at around 30% of your daily caloric intake. Staying closer to 20% will help with weight loss, simply due to how densely packed fat molecules are with calories.
As previously stated, a healthy diet should focus on consuming unsaturated fats - especially the omega-3 fatty acids EPA and DHA, which can most easily be found in fatty fish. Be mindful of your saturated fat intake, and try to eliminate trans fats altogether.
Calculating Caloric Expenditure
Your Daily Calorie Expenditure (DCE) is a cumulation of all the calories you burn throughout the day. This is also sometimes referred to as your “maintenance level” of calories, because eating this amount every day will lead to you staying at approximately the same bodyweight.
Your DCE is usually calculated by combining your Basal Metabolic Rate (the calories your body uses to keep you alive, performing vital functions such as breathing and pumping blood) by a measure of how much activity you do throughout the day.
An approximation of your BMR can be calculated using your weight, gender and age.
Your activity level is the factor you have the greatest control over in increasing (or decreasing) your DCE. While sessions of exercise certainly are one way of achieving this, it must be noted that far more calories are often burned during activities of daily living - walking, standing, doing chores, etc. This is due to the fact that, while intense, exercise sessions usually only last around an hour, while activities of daily living can take up the majority of the day.
While it’s almost impossible to perfectly factor in one’s activity when trying to estimate how many calories they burn, it must be noted that, if the goal is weight loss, trying to move around as much as possible can be surprisingly helpful. This can include things like choosing to walk instead of drive whenever possible, taking the stairs instead of the elevator, or getting a standing desk at work.
MALE metric: DCE = ALF x ((13.75 x WKG) + (5 x HC) - (6.76 x age) + 66)
imperial: DCE = ALF x ((6.25 x WP) + (12.7 x HI) - (6.76 x age) + 66)
FEMALE metric: DCE = ALF x ((9.56 x WKG) + (1.85 x HC) - (4.68 x age) + 655)
imperial: DCE = ALF x ((4.35 x WP) + (4.7 x HI) - (4.68 x age) + 655)
ALF = Activity level factor
DCE = Daily caloric expenditure
HC = Height in centimeters
HI = Height in inches
WKG = Weight in kilograms
WP = Weight in pounds
Sedentary: ALF = 1.2 (little or no exercise, desk job)
Lightly active: ALF = 1.375 (light exercise 1-3 days/week)
Moderately active: ALF = 1.55 (moderate exercise 3-5 days/week)
Very active: ALF = 1.725 (hard exercise 6-7 days/week)
Extremely active: ALF = 1.9 (hard daily exercise and physical job, or 2x a day training)
Losing Weight
The rule which underlies all weight loss is simple: burn more calories than you eat.
To put it into numbers, it takes a net loss of 3500 calories to lose one pound of weight. That means that if you ate 500 calories per day under your maintenance level, you’d lose one pound a week; if you ate 250 calories under, you’d lose one pound every two weeks.
While it is possible to also achieve this daily net loss in calories via increased activity (as opposed to eating less food), it’s recommended not to rely solely on this method.
There are a couple of reasons for this:
- It’s almost impossible to accurately calculate how many calories you burn via activity. This number can vary based on workout intensity, bodyweight, body composition, fitness level, and many other factors. The number that pops up on the cardio machine is usually greatly exaggerated. Which brings us to our second point...
- You don’t burn nearly as many calories during exercise as you might think. An average person will only burn around 250 calories after spending 30 minutes on an elliptical. Do that every single day, without fail (and never overeat), and you will lose around 2 pounds a month. Compound this with the fact that exercise usually increases your appetite, and you can see why most people give up on their weight loss efforts quite quickly.
It is therefore better to focus mainly on reducing the calories from your diet, and supplementing with exercise as necessary.
When choosing how much to reduce your daily caloric intake by, I would personally recommend starting on the smaller side (around 250 calories per day). This allows you to transition into your new eating habits much easier, and you can always reduce the calories further if you’re not seeing any progress.
As far as exercise is concerned, how much you should do depends on your current activity level. If you’re already quite active, stick with that. If you’re just starting out, begin with 2-3 times a week. Try to also move around throughout the day as much as possible (walking, standing, doing chores, etc.).
I would highly recommend doing resistance training for the majority of your exercise (using weight lifting, resistance bands, kettlebells, etc. for several sets of around 8-12 repetitions). Doing small bouts of intense exercise not only raises your metabolism for the next 24 hours, but it also ensures your body holds on to the muscle that it currently has. This is how you achieve that “toned” look. Without resistance training, your body is (unfortunately) not too choosy about where the weight loss is coming from when you are in a caloric deficit. You’ll start to lose muscle along with fat, and never quite achieve the physique you are likely looking for.
Here are the steps to follow in order to successfully lose fat: - Calculate your Daily Caloric Expenditure (using the activity level factor which best fits your current situation).
- Subtract around 250 calories from that number. That is your new daily goal.
- Do resistance training at least twice a week, trying to increase movement throughout the day wherever possible.
- Weight yourself at the end of the month. If your weight isn’t going down, subtract your calories by another 250, and repeat. Continue until you start seeing progress.
Note that it’s rarely necessary to reduce your calories to much less than around 1500. If you’re consistently eating this amount and still not losing weight, you may be logging your food inaccurately.
Macronutrient Breakdown
While eating a correct ratio of carbs, proteins and fats doesn’t lead to weight loss by itself, it can help you reach your goals quicker and easier.
Here’s a rough breakdown of how to do it:
- Calculate your daily caloric goal (let’s use 1800 calories/day as an example).
- Calculate your daily protein intake. For healthy individuals, this should be roughly 1.6g per kg of body mass - if you’re overweight, use the body mass you would have at a healthy weight. If you weigh 82kg (180lbs), that would be 130g of protein per day. There are 4 calories in each gram of protein, so that equals 520 of your daily calories from protein (around 30%).
- Calculate your daily fat intake. A good rule of thumb is to aim for around 20% of your diet if your goal is weight loss.
- Calculate your daily carbohydrate intake. This is the macronutrient that allows for the most variation, depending on your goals, and different people function better with different amounts of carbs. In this example, 50% of your calories would come from carbs.
The most important macronutrient to consume enough of is protein, because this prevents muscle loss, and leads to increased satiation throughout the day.
Dietary Tips
While maintaining a caloric deficit is the most important thing for weight loss, having a generally healthy diet makes this far easier to accomplish.
Here are a few guidelines to help you out:
- Eat 15-30g of protein at every meal.
- Avoid carbs that are high on the Glycemic Index. This will prevent blood sugar spikes (which create energy crashes and subsequent hunger), increase satiation, and provide more stable energy throughout the day.
- Eat several smaller meals throughout the day (as opposed to a couple large ones),which will also lead to more stable blood sugar levels.
- Eat at least one serving of vegetables during every meal. This will increase fiber and nutrient intake. Non-starchy vegetables are also great at filling you up with very few calories.
- Drink lots of water (at least 2L per day). Try to limit drinking fluids with calories.
- Try to stick to fruit if you are craving something sweet. It’s digested more slowly than candy or chocolate, and provides fiber and nutrients.
- Limit the amount of fat and oils you cook with or add to meals throughout the day (this includes butter, olive oil, peanut butter, etc.) Only one tablespoon is usually close to 100 calories, and this can add up quickly without you even noticing it.
Gaining Weight
The rule which underlies weight gain is, intuitively, the opposite of weight loss: eat more calories than you burn.
The tricky part of weight gain is ensuring the majority of the mass is coming from muscle, and not fat.
Many people think “bulking” entails simply eating as much as you can every day, and, while this certainly can lead to muscle gain, it will also ensure your muscles are covered in a thick layer of fat. It takes around 2500 calories to build one pound of muscle. Considering that most men can build, at maximum, 2 pounds of muscle a month, and most women can build about 1 pound of muscle a month, that really doesn’t lead to many more calories required per day - usually no more than 200-300.
Of course, you also need to account for the calories burned by your increased activity level, which will ideally be 3-5 times a week of resistance training.
Here are the steps to follow in order to successfully gain muscle:
- Calculate your Daily Caloric Expenditure (using the activity level factor that best fits your current situation, which should be at least moderate exercise 3-5x a week).
- Add around 250 calories to that number. That is your new daily goal.
- Follow a resistance training plan, focusing on progressive overload.
- Weigh yourself at the end of the month. If your weight has increased by around 1-2 pounds, continue what you’re doing. If it’s increased by much more than that, reduce your daily calories slightly. If it’s stayed the same, increase your daily calories until you start to see progress.
Macronutrient Breakdown
Making sure you are eating a good ratio of carbs, proteins and fats doesn’t lead to weight gain in itself, but it can help ensure the weight gain is coming from muscle, and that you have enough energy during your workouts.
Here’s a rough breakdown of how to do it:
- Calculate your daily caloric goal (let’s use 2500 calories/day as an example).
- Calculate your daily protein intake. For healthy individuals, this should be roughly 2g per kg of body mass - if you’re overweight, use the body mass you would have at a healthy weight. If you weigh 82kg (180lbs), that would be 164g of protein per day. There are 4 calories in each gram of protein, so that equals 650 of your daily calories from protein (around 25%).
- Calculate your daily fat intake. A good rule of thumb is to aim for around 20-30% of your diet.
- Calculate your daily carbohydrate intake. This is the macronutrient that allows for the most variation, depending on your goals, and different people function better with different amounts of carbs. In this example, 45-55% of your calories would come from carbs. Bodybuilding diets usually have higher carbohydrate ratios, because this is the macronutrient which is used to fuel your intense workouts (and spares protein to be used towards building and repairing muscles).
The most important macronutrient to consume enough of is protein, because this is what muscle is built out of. Your protein turnover rate will also be higher, due to the nature of your workouts.
Dietary Tips
Successfully gaining muscle (and avoiding gaining fat) depends on a number of factors, including eating enough calories, eating enough protein, and working out hard enough.
Here are a few guidelines you can use to maintain a healthy diet, which will make these goals easier to accomplish:
- Space your protein consumption out throughout the day, as your body can only absorb around 30-40g at once.
- Make sure you are eating proteins with a complete essential amino acid profile. This is most easily achieved with animal products (meat, eggs, whey protein powder, etc.)
- It’s actually okay to eat foods higher on the Glycemic Index now and then (especially around an hour before a workout), as your muscles rely on this type of energy during exercise. However, try to stick to whole foods (white rice, mashed potatoes, fruits, etc.) as opposed to sugary processed options.
- Similar to a fat loss diet, try to eat at at least one serving of vegetables during every meal. Higher fiber and nutrient intake is good for any diet, and more nutrients will help your muscles repair and grow.
- Drink lots of water (at least 2L per day).
Meal Ideas
Breakfast
Protein Oatmeal
- 1⁄3 cup of oatmeal
- Scoop of whey protein powder
- Handful of blueberries
- 1 teaspoon of honey
Calories: 251 Protein: 29g Carbs: 27g Fat: 4g
Modifications for Weight Gain:
- Use 1⁄2 cup of oatmeal
- Add 1 tablespoon of peanut butter
- Add 1 banana
Calories: 522 Protein: 35g Carbs: 70g Fat: 13g
Eggs & Toast
- 2 pieces of multigrain toast
- 2 tablespoons of guacamole
- 3 scrambled egg whites
- 2 strips of turkey bacon
Calories: 341 Protein: 26g Carbs: 38g Fat: 10g
Modifications for Weight Gain:
- Use 3 whole scrambled eggs
- Use 3 pieces of toast
- Add 1 tablespoon of guacamole
Calories: 595 Protein: 37g Carbs: 56g Fat: 25g
Protein Smoothie
- 1 cup of almond milk
- 1 scoop of protein powder
- Frozen banana
- 1⁄2 cup of frozen strawberries
Calories: 314 Protein: 27g Carbs: 45g Fat: 4g
Modifications for Weight Gain:
- Use regular 2% milk
- Use 2 frozen bananas
- Add 1 tablespoon of peanut butter
Calories: 594 Protein: 38g Carbs: 81g Fat: 15g
Lunch
Tuna & Cheesy Rice
- 1⁄3 cup of rice
- 1⁄2 can of tuna
- 1⁄2 tablespoon of light mayonnaise
- 15g shredded cheese
Calories: 300 Protein: 22g Carbs: 36g Fat: 8g
Modifications for Weight Gain:
- Use 1⁄2 cup of rice
- Use whole tablespoon of light mayonnaise
- Use whole can of tuna
- Use 30g shredded cheese
Calories: 500 Protein: 37g Carbs: 49g Fat: 17g
Chicken Wrap (weight loss)
- 1 whole wheat wrap
- 1⁄2 chicken breast (shredded)
- 15g shredded cheese
- 1⁄2 tablespoon of light mayonnaise and mustard
- Diced tomato, cucumber and green pepper
Calories: 365 Protein: 35g Carbs: 28g Fat: 13g
Burrito (weight gain)
- 1 whole wheat wrap
- 115g lean ground beef (with seasoning)
- 1 tablespoon of guacamole
- 1 tablespoon of sour cream
- 15g shredded cheese
- 1⁄4 cup of black beans
- 1⁄4 cup of rice
Calories: 605 Protein: 37g Carbs: 63g Fat: 24g
Dinner
Grilled salmon
- 4 oz. grilled salmon fillet
- 1⁄4 cup of rice
- Baked carrots, broccoli and green beans
Calories: 314 Protein: 24g Carbs: 26g Fat: 12g
Modifications for Weight Gain:
- Use 1⁄3 cup of rice
- Fry veggies in 1 tablespoon of butter
Calories: 466 Protein: 25g Carbs: 37g Fat: 23g
Homemade Chili (4 servings):
500g lean ground beef (with chili seasoning)
- 1 can of diced tomatoes
- 1 can of kidney beans
- 1 small can of tomato sauce
- Onion and garlic
For Weight Loss:
- 1 serving
Calories: 446 Protein: 39g Carbs: 60g Fat: 9g
For Weight Gain:
- 1 serving
- Add bun or 1⁄3 cup of rice
Calories: 596 Protein: 42g Carbs 95g Fat: 9g
Chicken & Veggies
- One chicken breast fillet (seasoned)
- One large sweet potato
- Brussels sprouts
- 1⁄2 tablespoon of butter
Calories: 373 Protein: 30g Carbs: 45g Fat: 7g
Modifications for Weight Gain:
- Use 2 skinless chicken thighs (seasoned)
Calories: 528 Protein: 34g Carbs: 45g Fat: 23g
Snack Ideas
Note that these can be interchangeable; the snacks under “weight gain” just tend to have more fat (and more calories)
Weight Loss:
- Hummus & veggies
- Cottage cheese & fruit
- Hard Boiled eggs
- Unsweetened yogurt & berries
- Kale chips
Weight Gain:
- Greek yogurt & honey
- Nuts or seeds
- Bagel & cream cheese
- Avocado on toast
- Peanut butter & banana sandwich
Disclaimer
This guide was written for healthy individuals with no medical conditions or special dietary requirements. This is not intended to be prescriptive dietary advice, and should not take the place of advice given by doctors or registered dieticians. Always consult your doctor before starting a new dietary regimen or taking any new supplements.
© 2021 PerfectFit
Top Comment:
Very comprehensive. Thank you random guy
r/Fitness
Main Post: r/Fitness
Fitness sources if goal is health
Main Post:
Hi :) ,
I am having a problem to find good science based in depth recomendation for people with main goal is general health. Most of things are talking about gaining muscless, looks or loosing weight(which is just part of healthy excercising).
Only thing I can find are general recommendation by American Heart Association or Mayo Clinic. I was searching on this subreddit but only found few questions with answer here and there. Wiki provides some good links but not general framework.
Top Comment:
Any programme that combines mobility, strength and conditioning. 5/3/1 For Beginners with Limber 11/Starting Stretching before/after lifting and c25k on non-lifting days would be a good start.