diet reccomendations?

Discussion in 'Dieting / Supplement Discussion' started by RedDog**, Apr 27, 2008.

  1. RedDog** Purple Belt

    Jan 3, 2006
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    can you guys reccomend a good diet for someone who runs/trains in the morning and lifts weights at night? Doesn't have to be a full diet just a general idea. The thing I'm concerned with is eating too much, right before I go to bed but I also want to put on muscle. I've also heard it's better to run later in the day and lift weights earlier in the day, is there any truth to that?
  2. Ziltoid In search for the Ultimate cup of Coffee

    Dec 16, 2007
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    Nebulo 9
    John Berardi - 7 Habits

    1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.

    2. Eat complete (containing all the essential amino acids), lean protein with each meal.

    3. Eat fruits and/or vegetables with each food meal.

    4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.

    5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).

    6. Drink only non-calorie containing beverages, the best choices being water and green tea.

    7. Eat mostly whole foods (except workout and post-workout drinks).
    So what about calories, or macronutrient ratios, or any number of other things that I’ve covered in other articles? The short answer is that if you aren’t already practicing the above-mentioned habits, and by practicing them I mean putting them to use over 90% of the time (i.e., no more than 4 meals out of an average 42 meals per week violate any of those rules), everything else is pretty pointless.

    Moreover, many people can achieve the health and the body composition they desire using the 7 habits alone. No kidding! In fact, with some of my clients I spend the first few months just supervising their adherence to these 7 rules—an effective but costly way to learn them.

    If you’ve reached the 90% threshold, you may need a bit more individualization beyond the 7 habits. If so, search around on this site. Many of these little tricks can be found in my many articles published right here. But before looking for them, before assuming you’re ready for individualization; make sure you’ve truly mastered the 7 habits. Then, while keeping the 7 habits as the consistent foundation, tweak away.

    You are a purple belt and dont know how to use the search button?

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