Pj-Macx

This I also got from bb.com.. but is a very good source for reducing body fat.. in my opinion anyway..





NUTRITIONAL GUIDELINES FOR REDUCING BODY FAT

1. Eat every 2-3 hours, balanced meals of protein, carbohydrates, and fat. Exception: you don't necessarily have to eat carbohydrates with your last meal or two of the day, you CAN just eat protein and fat. Unless it's post workout (post strength training), then you NEED to eat some carbs.

2. Try to keep the protein intake in each of your meals consistent. If you are resistance/strength training, eat a minimum of your bodyweight in grams of protein, divided up equally into each of your meals.

3. Don't be afraid of fat, you NEED fat in order to BURN fat. You need to turn your body into a fat burning machine. In order to do this, you keep your carbs fairly low (30-40 grams per meal is a good rule of thumb, but it does depend on your activity level) and your fat intake moderate. As in, the lower your carbs, the more fat you should be consuming.

4. Avoid sugars and over-processed foods like the plague. Read your labels, avoid food with sugar listed in the ingredients.

5. Avoid processed foods, like those in boxes/packages and also anything made with white flour. White flour is over-processed. Also anything that says, "enriched" avoid it as well, it basically means over-processed.

6. Eat as close to nature as you can. In other words, the closer the food to how it occurs in nature, the better for you it is, and ESPECIALLY for fat burning.

7. Avoid starchy carbs like corn, bread (esp white bread), pasta.

8. For your last meal or two of the day, consume only green veggies for your carbohydrates. Generally for your last meal you should consume less carbohydrates and more fat. You basically taper off your carbohydrate intake as it gets later in the day.

9. Last but not least, do NOT cut your calories too low. For starters I wouldn't even drop ANY calories. I would eat maintenance calories (eat normally) and just focus on cleaning up your diet (get rid of drinking sodas, etc) and getting consistent with a good macronutrient ratio (protein, carbs, fat). Some examples of good cutting ratios (percentage of total calories) are: 40P/30C/30F, 40P/25C/35F, 40P/20C/40F, or 35P/35C/30F etc.

10. A good website (free) to help you keep track of your calories, protein, carbs, and fat is: www.fitday.com

Here are some good choices for foods to eat, conducive to burning fat and/or staying lean. If the food you are eating is not on this list, I would question it.

PROTEINS

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Whole Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Soy Burgers
Low-fat cottage cheese

SLOW BURNING/COMPLEX CARBS

Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Grape Nuts
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
100% Stoneground Whole Wheat Bread

FIBROUS CARBS

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Okra
Spinach
Bell Peppers
Brussel Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

FRUIT

Apples
Grapefruit
Peaches
Strawberries
Blueberries
Raspberries
Lemons or Limes

HEALTHY FATS

Natural Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds)
Flaxseed Oil

BEVARAGES

Crystal Light
Green Tea
Other Tea (without sugar)
Coffee (without sugar)

CONDIMENTS

Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)
Stevia (natural sweetener)

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johnsbod

*musters up best falsetto voice*

That's a great list for both men and women. Unfortunately, there aren't too many women on this site yet. Maybe Roxie needs a personal invite.

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Misc Perv #69

Pj-Macx

I gave her a personal invite.. she said she was going to join... but she may have gotten busy last night.. she does have 2 little ones running around...

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2002 Navy Blue Metallic Camaro SS
"The Blue Ghost"
# 10354

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hibiscus09

Nice list, Pj! Thanks!

Pj-Macx

Not a problem... I am looking for a few other things to put in this section as well... hopefully before to long this section will be as full as some of the others..

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"The Blue Ghost"
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Dan

Hello ladies .. I am sure this forum will get moving along ... I am working on it.

Pj-Macx

Thanks Dan... I am working on a few things as well....

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2002 Navy Blue Metallic Camaro SS
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Dan

Work faster ladies you are mods now...

Pj-Macx

I am working...

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"The Blue Ghost"
# 10354

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mrsc

AWESOME!! THANKS PJ ---

DarkFalcon

I'm no lady but that's a great list PJ.

Pj-Macx

Thanks DF...

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SouthCaliDiva

Thanks so much for this info. I love lifting but I struggle so with my {cough}eating habits.

I'm giving the boneless, skinless chicken another try right now, but I swear, between them and the eggs, my house smells awful.

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the lips acquire stains. The stains become a warning.
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Flighty

great list!!!


i'm going to print this out and hand it to all of my female clients. the trouble is getting them to actually listen

Pj-Macx

LoL.. invite them here Flighty.. maybe seeing some other ladies might help them listen to you and your advice..

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2002 Navy Blue Metallic Camaro SS
"The Blue Ghost"
# 10354

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fitness4fun

Pj, I saw that list at bb.com too. Glad to have it here and hope we can post more info like that for this site. I'm also trying to get some people from Oxygen message board to check out this site...hopefully I'll get some new girls here :winkthumb

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Pj-Macx

Fitness that would be GREAT!!!!! We need more Females here..

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2002 Navy Blue Metallic Camaro SS
"The Blue Ghost"
# 10354

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fitness4fun

I'll try to get em here! I PM someone at bb.com about this site because I noticed that she didn't get any feedback, even though she stated she was a newbie. I told her about the great people here and she wouldn't get ignored. She wrote me back and said she'd check it out, so hopefully she will. Also, you are doing a super job placing important info on this site. We all appriciate your hard work...thank you :bier:

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OmgSexy