There are always new people jumping in here so I figured I'd re-post this. TCAT and I have been talking a bit about macronutrients. I posted this a while back to give an example on how to get the most out of your foods without adding extra cals. Regardless of if you're trying to loose weight(fat) or gain muscle you should get the most out of your meals and make them somewhat flavorful or you are bound to cheat.
Thought I'd share this because every once in a while someone posts how what some of us eat isn like a snack or yuk they coulodn't eat like that. Please keep in mind I am a mechanic/machinist not a chef. lol.Today is weight trainning day for me, I always eat carbs on the days I lift but I like to eat healthy so todays lunch is turkey on wheat, I use mustard now and then but more often I use horseradish and have a bottle of water with it. Now everyone is thinking how boring and it is, it even looks boring as seen in the first picture below, if this is how I ate I would be on a see food diet, if I see food I'd eat it. Here is the nutrient value
283 cals
22 g carbs
38 g protein
4 g fat
5 g fibre
Pretty healthy huh? sure is BUT want to make it much much better? In the second picture is how I eat turkey on wheat. By adding baby spinach, tomato,green pepper and red onion a dash of salt and pepper you end up with this
320 cals
28 g carbs
44 g protein
4g fat
8 g fibre
Now the second picture is real healthy. The pepper, spinach, tomato and onions add very little to the values most of us talk about but in addition I added fibre vitamins minerals and very very important antioxidans. When you exercise especially strenuously as in weight lifting you produce free radicals which are toxic to the body and have been linked to cancer, he antioxidans in these vegetable eliminate them and are beneficial in providing essential nutrients. So when you eat don't be stingy in adding veggies to your meals and colorfull veggies are usually higher in nutrients than less colorful ones. Also don't be afraid to spice things up, spices add neglidgeable amounts of cals but also make your meals more thermogenic. So eat healthy but enjoy it as well.
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