/fit/ - Fitness, Health, and Feels

recommendations on how to keep track of your daily intake?

>>120760

get a faggot app like Lifesum and scan/enter everything you eat, also tracks macros.

>>120758

Is there anything wrong about drinking a protein shake every morning for breakfast?

>>120759

> sugar + acid all day, every day

Say hello to your caries

>>120761

>German protein shake

>code for Syria seaman

Guten morgen mein Muhammadian

>>120760

I use the calculator on my phone. Just add it every time I eat.

how can i "calculate" my brain consumed calories and the metabolic stuff?

>>120769

Depends, are you White?

>>120770

i'm so pale that some people here thinks im sick

>>120771

It makes up around 20% of your basal metabolic rate

https://en.wikipedia.org/wiki/Basal_metabolic_rate#Biochemistry

>>120773

in a couple of months im going to start going to a university, and im going to do 2 carrers

>>120774

fuck, i send the reply without the question

i know that i will consume more calories

there is a way to calculate the calories consumed by the brain?

>>120762

> Say hello to your caries

caries? nah

>>120767

> Guten morgen mein Muhammadian

it's the German flag dumdum

> I use the calculator on my phone. Just add it every time I eat.

how do you know each food values though?

>>120770

> Depends, are you White?

why would it matter?

>>120761

> get a faggot app like Lifesum and scan/enter everything you eat, also tracks macros.

>>120692

> Use Cronometer, shitheads.

some other anon also recommended this other app, is it free? is it better?

>>120769

there is also a tool at Scooby website, basically it depends on a bunch of things, but you can get approximate with height, weight and age

keto + IF

The end.

>>120761

Does Lifesum let you calculate how many calories are burned when you exercise? I've tried using MyFitnessPal but it doesn't let you calculate how many calories strength training burns, only cardio.

>>120778

>it's the German flag dumdum

mocking germans for being cucked by syrian rapefugees

>how do you know each food values though?

read labels or look em up. after awhile you get to know how many kcal and macros of most of the food you eat.

>>120810

>read labels or look em up. after awhile you get to know how many kcal and macros of most of the food you eat.

this won't work at all,

first of all because not all food I eat has labels to begin with,

I mean about the natural mumbo jumbo home cooked stuff? it basically adds up to 90% of what I get at least

thoughts on omega 3 supplements?

I took it for a hell of a long time last year, took a break, and returned this year with different brand

I think it kinds help both with overall health, but very subtle,

took a break because worried was getting fat and high collesteral, I was also working out last year during that period, however I didn't get much effect, gym got closed and took a break while I got into another, don't really know if it was related, but the change between gym and supplements, first 3 months on new gym and drop body fat from 22% to 14%

>>120961

never heard of it…. any other solutions?

there is a common snack in brazil, taht basically bashed up peanuts into a paste, its considered a sugary treat and so itgets a thin layer of sugar spread on it…

but besides that the peanut alone would make for a very good nutritional value and tasty at the same time, sadly no one attempt it yet, does it have potential?

Eggs are by far the cheapest protein you can buy, but their flavor is overpowering and it's hard to cook anything with them that doesn't taste overwhelmingly like them. I'm told the white is where the protein is, and the yolk is where the flavor is.

Anyone have advice on cooking with egg whites?

>>120978

Hard boil them. Then pick the yolk out if you want.

>>120978

> egg is overpowering

you fucking kiddin me, I think they are delicious, sprinkle a bit of salt if you want, eat them on rice or beans, really good combination

I was eating two of them alone at once as my afternoon snack, bulking of course

but eggs also contain lots of carbs and fats, also includes lots of vitamins which is another positive point (on the yolk)

>>120974

>peanuts into a paste

Hope you're eating a lot of fish because nuts are full of omega-6.

>>120978

>Eggs

>their flavor is overpowering

That's the whitest thing I've read all week.

>>120978

Eggs take on the flavor of whatever you keep them near, anon.

>>121001

>that is the whitest thing I've read all week

I don't know what kind of white people you've been around, but they sound like faggots if they think that eggs are overpowering.

>>121028

I think that was exactly his point

>tfw just ate eggs

any actual good tool to make your own diet though?

This is just the thread I was looking for. I tried working out for about five months a year ago, and failed to gain any substantial muscle mass, and it's because my diet was inconsistent and completely unplanned.

I have a hard time gaining weight, so I don't need to lose fat, only eat eat enough to build muscle and not fat. I've never done this part of fitness before, so I have a ton of questions:

How soon before a workout should you eat? How soon after?

What's the best way to measure how much I should eat?

What are good recipes to learn how to cook what I need to eat?

Is it better to work out first thing in the morning, or at night after you're finished with everything else?

How do you know what to eat, and how much to eat it?

How much meals a day do you need to eat? Instead of 6 meals, can it be broken down into 3 if you don't have much time to eat?

When you count calories for a food, do you also need to count the amount of protein, carbs, fiber, and fat that come along with the calories?

Should you really consume 1g of protein per 1lbs of body weight, or less than that?

If anyone here figured how to do this well, I would like to hear it. I'm trying to figure this all out, but there's so much information out there I don't know where to start.

>>121143

I found this: http://www.custommealplanner.com

>>121145

>How soon before a workout should you eat? How soon after?

For gaining weight, as soon before as you can without making yourself feel sick, and immediately after

>What's the best way to measure how much I should eat?

Write down everything you eat, and aim for the same amount of calories and macro nutrients per day. If you aren't gaining weight, add more!

>What are good recipes to learn how to cook what I need to eat?

The sticky has some good stuff, I don't know much about this personally but a rice cooker and a slow cooker are very good for these purposes.

>Is it better to work out first thing in the morning, or at night after you're finished with everything else?

It doesn't matter

>How do you know what to eat, and how much to eat it?

Same thing as before, write it all down and adjust to meet your goals, the sticky is a good starting point. A good guideline is to eat foods on the edges of the grocery store, that is where all the non processed stuff is.

>How much meals a day do you need to eat? Instead of 6 meals, can it be broken down into 3 if you don't have much time to eat?

You can, but some people would say eating more frequently makes your body burn fat more easily

>When you count calories for a food, do you also need to count the amount of protein, carbs, fiber, and fat that come along with the calories?

It is a good idea for someone who is working out, you want a significant amount of protein, and different macr onutrient combinations may work differently for you. Some people respond better to more fat, some to more carbs, some to something in between. You will only know what works best for you if you experiment.

>Should you really consume 1g of protein per 1lbs of body weight, or less than that?

I aim for at least that, actually more. Some say less. Try to make progress with the least amount of protein necessary because it is the most expensive stuff you will eat. If you aren't recovering from your workouts or gaining muscle, you know you need more.

>>121150

Thanks for answering all my questions. It really helps me out.

>>121146

Scooby tools are pretty good, but lack more flexibility, like having more on meal than the other, choosing values, or simply eating something not ideal

generally I think works more as an template to begin with and for professional bodybuilders

>>121145

> I have a hard time gaining weight, so I don't need to lose fat, only eat eat enough to build muscle and not fat. I've never done this part of fitness before, so I have a ton of questions:

so here is the thing, its pretty hard to gain muscle, save for initial noob gains, muscle gain is really slow, Scooby has plenty of videos talking on the subject (search for natty gains)

it's relatively easier to lose body fat and look toned than it is to actually gain weight (if you're following your diet), losing body fat is key here

> How soon before a workout should you eat? How soon after?

good question too, depends on person, but generally you want calories before and proteins after

> What's the best way to measure how much I should eat?

like above, I'm going too look for apps which I can keep track of the macros that I'm eating because I'm a filthy causal who can't follow diet

> Is it better to work out first thing in the morning, or at night after you're finished with everything else?

same thing here, I prefer to workout in the mornings (11am, because I'm a lazy casual), its better to get on with my day, however this of course depends on availability

>>121370

Brown rice is an excellent source of protein and carbs, but you've got a shit ton of carbs counteracting the protein in that. Looks like a cross between American pot roast and German Saurbraten.

Also just replace the potatoes with yams "sweet potatoes" or squash and you're golden.

>>121370

Great if you're a manual laborer or do a lot of cardio. Otherwise maybe not the best. For lifting grub I'd replace the potatoes with cauliflower and/or broccoli and use something other than processed hot dogs.

>>121386

>cauliflower and/or broccoli

yeah I already mentioned, going to improve the recibe with broccoli, and btw, is there much of a difference between broccoli and cauliflower?

>use something other than processed hot dogs

these are smoked calabreza sausages, only small sized, I'm aiming to use something like whole pork meat though

>>121378

squash potatoes?

>>121412

squash dude, not squash potato

google squash

>>121370

Something like that should be fine for maintaining or bulking, assuming you're still getting at least .6g protein/lb of body weight minimum throughout the day. Cut out some of the potato and up the meat and veggies a bit and you've got a pretty solid /fit/ meal. Beans are a bit high in phytoestrogens though so try to limit them as much as you can afford to. Not bad though. A lot better than what most burgers eat.

What choices do I have for cheap food that isn't pure carbs? I'm going to cut out bread & pasta entirely and the vast majority of rice and potato so I can lose some weight, but the only other real cheap food I can think of is beans which are full of phytoestrogens.

>>121432

Get your fat from oil, either the one you use to fry your meat or just flaxseed oil you drink pure. You probably buy/eat that already, not sure about price per gram of fat though.

Good everyday protein sources are chicken breast, lowfat quark and eggs. Or you buy protein poweder, more expensive though.

Carbs are almost always the cheapest calories though.

>>121432

fucking vegetables, isn't anybody paying attention in this thread?

get lots of eggs, and vary on the vegetable, black beans and whole rice,

broccoli, cauliflower, cabbages, carrots, even potatoes are decent enough for fit

then spice that stew with some "quality meat"

but the point is to get something that fill you up without being super calorie and sugar rich

don't drink straight up oil

>>121463

I'll bait

>bread, pasta rice and potatoes

rice and potatoes aren't necessarily bad, pasta is terrible though, just don't have fried chips, eat potatoes whole cooked, they fill you up and that's what's important

>how to cook beans

black or purple beans are best, the harder the more protein is rich, then brown and white beans,

you need to pressure cook them for like 20 to 40 minutes, depending on how hard they are

I do the whole batch pressure cooked at once (1kg) separate into 3pieces and freeze it for later

getting them ready for serving, I miss in bacon or some more pork meat, spice it up to taste, leave another 10 minutes cooking

>the vegetables,

you can mix them up on rice or stew, don't forget carrots and onions too,

they will enhance the main dish flavour dramatically too, so you can either consume less rice with them mixed in

for the stew, get harder non premium meat, cut in smaller cubes, pressure cooking hard meat also makes it pretty good

try it up and find a recipe that works, if you're having a hard time cooking, try to find a brazillian in your area

i usually make these servings and they last the whole week for me, taking pieces each day and microwaving

example >>121370

>>121473

>rice and potatoes aren't necessarily bad, pasta is terrible though, just don't have fried chips, eat potatoes whole cooked, they fill you up and that's what's important

I know that, but the thing is that I absolutely love all four of those foods and I can't trust myself with them.

>try it up and find a recipe that works, if you're having a hard time cooking, try to find a brazillian in your area

>wog

>hard time cooking

Nice joke, m80

>>121475

what is even wog?

and btw, are you Australian or foreigner?

>>121482

'Wog' is Aussie for souvlaki and pizza niggers. Think of me as a 'roo souvlaki.

I'm working on eating a lower carb diet. But I'm having trouble having enough fats. Recommendations please.

>>121506

Olive oil.

>>121506

Greek yogurt, or extremely tasty, peanut butter. You have to get a good one though, little sugar and at 90% peanuts or more.

>>121473

>pasta is terrible though

Why? I regularly eat wholegrain pasta as my carbs with a chicken tomato sauce, what's bad about it?

bump thread, so finally starting tracking a bit on nutrition, found some decent macro apps, but the question is:

how can you properly plan meals, find out what each ingredient in average nutrition, I'm talking stuff that doesn't come with nutritional table, like fruit, vegetables, meat, cheese and even you average coffee.

>>121551

took long enough but I'll answer that

>why pasta is terrible

well pasta usually use the refined of refined wheat, so technically its pure carb powder with no nutrition at all (vitamins, essentials)

wholegrain might be a bit different, but its still refined as shit, and might I add, really rare to find

>>122290

>Wholewheat pasta includes some of the skin, it is trash.

>Fibre is trash

>has been a staple food of a good part of the world for thousands of years.

So was bread, but the exceeding majority of modern bread is fucking terrible for you simply because of how devoid of nutrition modern flour is.

>>120778

>why would it matter?

You insufferable cunt…

/fit/, I've never paid attention to nutrition or fitness, but im on the edge of overweight now, and I want to reverse the process. I had "The Purposeful Primitive" recommended to me. Is it worth reading through?

>>122247

>how can you properly plan meals, find out what each ingredient in average nutrition

Google it, take something that sounds realistic and round it up, just to be sure.

>>122247

>>122318

A kitchen scale is very important to have, weigh everything you add to your meals and google calories and macros. Better avoid food that someone else prepared, unless you know what's in it and can keep track.

>>122320

I'm getting into that, only need to find a kitchen scale now

also, I practically only eat lunch on self services restaurants, healthy enough but impossible to measure

I was thinking about eating one type of meal atleast 3-4 times a day .

For now im thinking about making a meal with:

Brown or white rice

White(brown) beans

Chicken

Potato

Eggs

I think im missing some fibers and dont have enough protein and fat so i was wondering what i could add or change?

A few things that i dont like to eat are oats, peanut butter, and pure milk(however i was thinking about mixing it with some protein shakes to see if it tastes better)

>>122388

Let me add some prejudice but it's actually a honest advice: Sauerkraut is a very good diet meal, it has fiber, is probiotic, has lots of vitamins and VERY low calories

>>122392

I see, i could try it for the fibers i guess

Also, im not trying to lose weight, im trying gain it. I weight 110lbs (50kg)

>>122388

Looks pretty good. Set yourself up to eat the same amount of protein and fat from eggs and chicken from each meal, and then add the carbs throughout the day as you need the energy. For example, if you train in the morning you would eat extra potatoes compared to nighttime. Just try to get at least your bodyweight in protein, but for someone your size I would try to steadily increase it over time. You will have the advantage of being able to slowly increase the amount of food you are eating bit by bit in each meal as you grow, such as adding an extra egg or potato per meal once you gain weight.

>>122388

>>122394

are you going to work out?

brown rice and red beans (feijão roxo), should get you a big boost in fiber and protein, drop the potato and eat more eggs or meat,

I'm finding some low fat pork meats to be really good

and for salads, carrots and broccoli are good things,

how the fuck do you even know what sauerkraut is? but raw cabbages are good too, mix up with salad

>>122396

>are you going to work out?

I plan to, but i would like to gain some weight first

>Red beans

I've never eaten it but i could try but is there any significant difference from white beans?

>Drop the potatos

Why?

>Low fat pork

Should i change the chicken for pork or eat both?

>how the fuck do you even know what sauerkraut is?

Google?

There's no cookie cutter solution.

I already can't eat much carbs or anything processed because i'm a celiac fag. Not just eating gluten free. If I eat even a bit of a sauce with a wheat based thickener, I'll shit blood for days.

Still couldn't shift any weight despite restricting myself to under 1200cal a day and doing cardio an hour a day. I had to cut every single carb. Everything. Not so much as a strawberry. Not even carrots. Then the fat fell off. I could shovel bacon in my face all day and be fine. Eat an apple and I gain a kg.

You've just got to experiment.

>>122464

obviously as well as a normal diet not instead of to fill in the kinks of things you don't so easily get.

>>122464

looks interesting, but expensive.

would be interested in trying their bars if they are available in burgerland.

>>122464

> huefood

that's funny,

but on the subject i really wish for some working human ration much like this and soylent, but with crunch so you exercise your mouth as well, would really make easy the time wasted with have to check up every single meal

>>122397

why do you even wanna gain fat weight? would just be wasted to lose after it anyway, and might i ask, are you a female?

potatoes are pure carb, and might as well use both pork and chicken so you don't get bored with it

>>122487

This sounds retarded but i wanted to gain a few kilos just to make sure im eating correctly

>Are you a female

No

>>122996

> I prefer a whole lot more consuming more fats than carbs, but still I had way more carbs than I anticipated, accounting on coffees and beverages, really surprising

Never drink your calories

Eat more eggs, they are cheap and good

>>123010

I eat lots of eggs, good protein, but too much fat content which I already have enough

>>120759

>diluting the lemon with water

>processsed sugar

Are you stupid? Use the pure juice with a bit of honey.

just let me post this reference here, great sources for finding nutrition on several stuff

for amerifats: http://nutritiondata.self.com from scooby himself

for huelanders: http://www.fatsecret.com.br

>>123329

I do the 1gram per lb of body weight and hit my tdee. Never really worried about fat and carbs. If you build meals around protein and vegetables I've found it all balances out. Don't over think it. Just eat clean and make sure you don't go over your tdee.

>>123329

Remember that the protein is for every lb of LEAN bodymass. Eat your proteins, add some healthy fats and fill your remaining calories with whatever suits you, just make sure to eat clean. Also do intermittend fasting and you will lose weight in no time.

>>123323

>310g of protein per day

Dude what the fuck are you doing

>>123352

Gram per pound in bodyweight, right? I'm 208-209cm and hover at around 140kg, which is approximately 310lbs.

>>123333

>lean mass

are you sure about this, I wasn't sure and fucking looked everywhere about this to no avail, but that was what I suspected

>>123329

>>123323

but what I found was a general rule, eat between 1~2 grams per kg of bodyweight,

1 on the lower side, minimum for the athlete, 2 on the upper side to be the goal for body builders

my goalis140g per day of protein, and I just barely get to 100, but still I've noticed huge improvements on recovery time and growth

surely the most efficient protein is chicken breast and other lean meats, eggs are good but chockful of fats too

after getting you estimated protein count, divide the remaining caloric intake between fats and carbs, depending on what you like to eat

and finally, can't stress enough how important is to get kitchen scale and start tracking food, its way clear to see where you go wrong or not

>be 156 lbs

>eat ~160 gr of protein

>tdee is ~2700

>macro spilt of 30/30/40 equals 200 gr of protein

Wtf ?! Should I eat 200 gr of protons? That's 10 cans of tuna a day. Seems extreme tbh

>>123373

read what I said in the post right above yours

also the caloric daily expenditure is pretty much guessing, it vary widely from person to person, so I'd suggest you start low and see results

>>123372

>are you sure about this

Of course. Fat, bones, etc. don't need protein for maintenance so why should you calculate them in? Only your muscles need the protein so they are the only thing that matters in the weight calculation.

>>123377

lean mass includes bones and other stuff, and they do need protein… and you actually do consume protein on a daily basis with it being for muscle regeneration

so how is your nutrition going /fit/?

so today I've made yet another of my bulky pork and beans recipe, I went overboard with it and ended up producing 2,9kg overall

but there was something interesting I've noticed, I brought the red kidney beans, and on the label it was written

> 25g C - 21g P / 100g

only 1.1 carb per each gram of protein, whereas other brand beans (and every type red bean I've found)

> 60g C - 22g P / 100g

meaning that specific brand would be way over good ratio, waaay too low on carbs for a legume

just to be on the safe side I've noted what I found on avarage for my recipe, but what do you think? could they have mistaken its nutritional value by that much?

on another note, I've other very suitable high protein recipes, bulky ones alike the one above, thinking on making a general thread for sharing it

>>123369

>6'8"

>310lbs

Are you a fucking Engineer from Ayyliens?

>>127092

>im ok, you're ok

>tfw father tried to push this slave morality, meekness is goodness, eschew responsibility bullshit on me when i was a teenager

so i glad i didnt fall for it

>>123017

Pure lemon can easily fuck your stomach.