NationStates Jolt Archive

Greetings General, after scouring the internet looking for information on nutrition and dieting, I have decided to come here, to the hall of wisdom, the forum of experts, ect, ect. Seriously though, everyone on here seems to be knowledgeable about a wide range of topics and subjects, so I figure someone will be able to answer my questions.

First, a bit of background information. I am 5'5' and 110lbs. As you can tell, I'm not overweight but I'm not in the best shape either. I want to get in better shape, I want to become stronger and have a higher level of muscular endurance and cardiovascular endurance. This is for two reasons. Firstly, in the future I'm not looking for a desk job, I want a job that is going to require a higher level of physical fitness. Secondly, I've recently started Krav Maga lessons and I want to be able to keep up with the class and also prepare myself for upcoming tests which will require a certain level of physical fitness.

So, in the past little while, I've been scouring the internet looking for information about workouts and nutrition. I recognize building muscle and being fit isn't about drinking a protein shake and benching 300lbs, it is more than that. Therefore, I have a few questions.

The day of a KM lesson or workout, what should I eat and how long before or after a workout?

Without buying supplements, what types of food are high in protein? I understand eggs is a good one, and I don't intend to drink them either ;).

Which are better, simple or complex carbohydrates or should I eat a mixture of both? What types of food are high in either? I believe things like bread and cereal are high in complex carbs, am I right?

On days when not training, what types of foods should I be eating? More specifically, what is really, really bad? I'm not stupid, I'm not planning Mcdonalds binges or anything, I'm just curious about other things.

Any help would be great!

Greetings General, after scouring the internet looking for information on nutrition and dieting, I have decided to come here, to the hall of wisdom, the forum of experts, ect, ect. boy did you make a wrong turn on the Information Superhighway...
Seriously though, everyone on here seems to be knowledgeable about a wide range of topics and subjects, so I figure someone will be able to answer my questions.ah, but will you take our advice or only the advice that sounds good to you?

First, a bit of background information. I am 5'5' and 110lbs. As you can tell, I'm not overweight but I'm not in the best shape either. I want to get in better shape, I want to become stronger and have a higher level of muscular endurance and cardiovascular endurance. This is for two reasons. Firstly, in the future I'm not looking for a desk job, I want a job that is going to require a higher level of physical fitness. Secondly, I've recently started Krav Maga lessons and I want to be able to keep up with the class and also prepare myself for upcoming tests which will require a certain level of physical fitness.

So, in the past little while, I've been scouring the internet looking for information about workouts and nutrition. I recognize building muscle and being fit isn't about drinking a protein shake and benching 300lbs, it is more than that. Therefore, I have a few questions.

The day of a KM lesson or workout, what should I eat and how long before or after a workout?

Without buying supplements, what types of food are high in protein? I understand eggs is a good one, and I don't intend to drink them either ;).

Which are better, simple or complex carbohydrates or should I eat a mixture of both? What types of food are high in either? I believe things like bread and cereal are high in complex carbs, am I right?

On days when not training, what types of foods should I be eating? More specifically, what is really, really bad? I'm not stupid, I'm not planning Mcdonalds binges or anything, I'm just curious about other things.

Any help would be great!

the best Advice I can give you is...

Go to a Gym and get on one of their programs. for nutrition, go to a dietician. and before doing either of that, ASK YOUR DOCTOR!!!

good foods to eat include eggs, fish (very good to eat, but be aware that big game fish like tuna and swordfish can have high mercury and should only be eaten once a week, and not at all if you are pregnant), chicken, nuts, peanuts. Note that if it is not from an animal, you can assume it is an incomplete protein. Mixing peanuts with milk works well to fill in the gaps there.

I can't help tons with carbs, as I've never really concerned myself with them, but granola is one of the list of superfoods that you should eat frequently.

Days you aren't training, there is no reason to change your diet from that when you are training. Cut the calories a little, but no need for massive change.

I am 5'5' and 110lbs. As you can tell,

Actually, no I can't. SI/Metric, kthnx.

Actually, no I can't. SI/Metric, kthnx.

1.65 meters, 49.9 kg

1.65 meters, 49.9 kg

Okay. So now we know this person is underweight. Makes the OP more understandable.

whats krav maga?

maybe you should ask your krav maga instructor.

ah, but will you take our advice or only the advice that sounds good to you?
I will take only the advice that sounds good to me. You can't believe everything someone says ;).

Go to a Gym and get on one of their programs. for nutrition, go to a dietician. and before doing either of that, ASK YOUR DOCTOR!!
I don't have a gym in my area, so whatever workout I do will be done at home. I don't think I have a local dietician either, but I will look into it.

Actually, no I can't. SI/Metric, kthnx.
I apologize, typically I find weight and height are measured in imperial, not metric, even here in Canada.

1.65 meters, 49.9 kg
Thanks for providing that.

whats krav maga?
Krav Maga is a combat martial art, most well known for its adoption by the Israeli Defense Forces. It focuses on real life scenarios like street fighting instead of sport fighting like most martial arts focus on. So rather than training to fight one on one with an opponent in a ring with rules, you train to fight against one or multiple opponents that may be armed, with no rules.

maybe you should ask your krav maga instructor.

I'm sure he could provide some good advice, however, I'm not so sure he knows a lot about diets and nutrition.

good foods to eat include eggs, fish (very good to eat, but be aware that big game fish like tuna and swordfish can have high mercury and should only be eaten once a week, and not at all if you are pregnant), chicken, nuts, peanuts. Note that if it is not from an animal, you can assume it is an incomplete protein. Mixing peanuts with milk works well to fill in the gaps there.

I can't help tons with carbs, as I've never really concerned myself with them, but granola is one of the list of superfoods that you should eat frequently.

Days you aren't training, there is no reason to change your diet from that when you are training. Cut the calories a little, but no need for massive change.
Thank you for advice, some of this I already knew, however, some I didn't,

So in summary, I will try to consult my doctor, find a dietitian and talk to my KM instructor. But just in case, I will still appreciate your advice.

Or better yet, binge on cake and sweets. That would an awesome diet, if a killer one.

You have some Israeli marshal arts guru in your area but not a fitness gym? That's kinda hard to believe.

Anyhow...

Being fit isn't about bench pressing and protein drinks, you're right, but those are also big parts of it. Bench presses are great upper body combo exercises, and everyone active should take whey protein suppliments. It's like god's gift to fitness.

When eating protein, you have to think about two things: digestion rate and absorption rate. Digestion rate obviously dictates how long it takes to get the protein from the food to your muscles. Whey, the most common protein suppliment, has one of THE FASTEST absorption rates, coming in at about a half hour. Absorption rate is a bit different. Say you have 50g of protein of eggs, steak, chicken, and tuna. You're not really going to get 50g out of any of them. Your body absorbs a different amount of protein from each substance. Interestingly enough, the body absorbs about 95% of the protein found in whey suppliments.

Don't want to buy suppliments? Fine. Fair enough. Eat Chicken, fish, eggs, sunflower seeds, and peanuts. Grill everything if you can. You can boil it too but that tastes like shit. Eat plain peanuts and sunflower seeds. No salt or honey or anything. If you want to gain muscle, you need to consume as much protein a day as you weigh, and in your case, I recommend a bit more. You weigh 110lbs? Eat 120 grams of protein EVERY day (not just workout days) spaced out between six different meals.

Get over the three meals a day thing. It is an utter failure. 6 small meals. Do it religiously.

As for carbs, you want to front-load them. That means, eat more carbs in the morning than you do at night. Breakfast should be your biggest meal. It gives you energy for the day, and gives your body all day to break down the carbs as opposed to depositing them to your waistline. Complex carbs are better, but about a half hour before you workout I'd recommend a small amount of simple carbs, just you give yourself a natural energy boost. A bit of protein (think like a peanut butter sandwhich) goes a long way. After the workout, immediately eat as much protein as you can. The body has about an hour and a half period in which it seeks the protein to rebuild the muscle fiber you tore apart.

As far as "workout days" and "non workout days" go, it's a load of shit. If you don't have a gym, and don't do your marshall arts daily, get your ass in gear with some basic exercises. Ride a bike. Go for a run. Do 100 pushups. Do 100 crunches. Find or setup a pullup bar and get your back in shape. Stock up grocery bags with heavy cans and do some curls and tricept extensions. If you can't find ways to weight-train, find ways.

Now, if you really want to be hardcore, I'm going to give you a little secret. Only eat the following foods:

Almonds
Beans
Spinach
Dairy (fat free or skim)
Instant Oatmeal
Eggs
Turkey
Peanut Butter (all natural)
Olive Oil
Whole-Grain breads and cereals
Extra-Protein Whey Powder
Raspberries
Canned Tuna
Chicken Breast
Grapefruit
Lean fish
Lean ground beef (90/10 or 92/8)
Long-grain rice
Whole-wheat pasta

Throw in some extra fruits and veggies here and there (no carrots!) and you'll be good. Exercise exercise exercise though. That and diet are the key. Any other questions just ask.

You can track your daily caloric intake and physical activity here: http://www.mypyramid.gov/

I had to do it for my Health Class

Krav Maga is a combat martial art, most well known for its adoption by the Israeli Defense Forces. It focuses on real life scenarios like street fighting instead of sport fighting like most martial arts focus on. So rather than training to fight one on one with an opponent in a ring with rules, you train to fight against one or multiple opponents that may be armed, with no rules.

My God, I just pictured a guy training in both Krav Maga and Jeet Kun Do...

I need to change my pants.

This advice was also very useful for me too, Thanks.

For my experience it is all on how you feel. If YOU feel that you need to do something about your weight do it because it is what YOU want to do, not because you feel forced to it.

However, I can not provide any advice about dieting. I think that some people have given the best advice. Talk to your doctor.

DO NOT SPEAK TO PERSONAL TRAINER. Having worked for a gym at the head office level all I can say is don't. They only care about your wallet, not you.

You have some Israeli marshal arts guru in your area but not a fitness gym? That's kinda hard to believe.

I agree, but its true.

Being fit isn't about bench pressing and protein drinks, you're right, but those are also big parts of it. Bench presses are great upper body combo exercises, and everyone active should take whey protein suppliments. It's like god's gift to fitness.
whey? I've heard this term before. What exactly is it and where would I buy it? Health food store?

When eating protein, you have to think about two things: digestion rate and absorption rate. Digestion rate obviously dictates how long it takes to get the protein from the food to your muscles. Whey, the most common protein suppliment, has one of THE FASTEST absorption rates, coming in at about a half hour. Absorption rate is a bit different. Say you have 50g of protein of eggs, steak, chicken, and tuna. You're not really going to get 50g out of any of them. Your body absorbs a different amount of protein from each substance. Interestingly enough, the body absorbs about 95% of the protein found in whey suppliments.

So ''Whey'' sounds like the ''way'' to go lol. No but seriously, by the sounds of it, it is pretty important.

Don't want to buy suppliments? Fine. Fair enough. Eat Chicken, fish, eggs, sunflower seeds, and peanuts. Grill everything if you can. You can boil it too but that tastes like shit. Eat plain peanuts and sunflower seeds. No salt or honey or anything. If you want to gain muscle, you need to consume as much protein a day as you weigh, and in your case, I recommend a bit more. You weigh 110lbs? Eat 120 grams of protein EVERY day (not just workout days) spaced out between six different meals.
Why grilling or boiling? Also, is there any harm to consuming to much protein?

Get over the three meals a day thing. It is an utter failure. 6 small meals. Do it religiously.
This was something I was planning on doing, but thanks.

As for carbs, you want to front-load them. That means, eat more carbs in the morning than you do at night. Breakfast should be your biggest meal. It gives you energy for the day, and gives your body all day to break down the carbs as opposed to depositing them to your waistline. Complex carbs are better, but about a half hour before you workout I'd recommend a small amount of simple carbs, just you give yourself a natural energy boost. A bit of protein (think like a peanut butter sandwhich) goes a long way. After the workout, immediately eat as much protein as you can. The body has about an hour and a half period in which it seeks the protein to rebuild the muscle fiber you tore apart.
I've heard small meal of complex carbs a couple hours before training, protein after training but once again, thanks.

As far as "workout days" and "non workout days" go, it's a load of shit. If you don't have a gym, and don't do your marshall arts daily, get your ass in gear with some basic exercises. Ride a bike. Go for a run. Do 100 pushups. Do 100 crunches. Find or setup a pullup bar and get your back in shape. Stock up grocery bags with heavy cans and do some curls and tricept extensions. If you can't find ways to weight-train, find ways.
I'm not buying a bowflex or anything but I do plan on buying dumb bells and focusing on body weight exercises, so like you said, push ups, sit ups, pull ups ect. As for cardio, likely running and skipping.

Now, if you really want to be hardcore, I'm going to give you a little secret. Only eat the following foods:

Almonds
Beans
Spinach
Dairy (fat free or skim)
Instant Oatmeal
Eggs
Turkey
Peanut Butter (all natural)
Olive Oil
Whole-Grain breads and cereals
Extra-Protein Whey Powder
Raspberries
Canned Tuna
Chicken Breast
Grapefruit
Lean fish
Lean ground beef (90/10 or 92/8)
Long-grain rice
Whole-wheat pasta

Throw in some extra fruits and veggies here and there (no carrots!) and you'll be good. Exercise exercise exercise though. That and diet are the key. Any other questions just ask.
I was actually hoping someone would give me some sort of list. Why not carrots?


DO NOT SPEAK TO PERSONAL TRAINER. Having worked for a gym at the head office level all I can say is don't. They only care about your wallet, not you.
Seems reasonable, considering they are a business after all. I likely wouldn't buy anything except a gym membership even if I could speak to one.

Seems reasonable, considering they are a business after all. I likely wouldn't buy anything except a gym membership even if I could speak to one.

Most gym will give you one free session with trainer. also be careful when getting a membership, there are several traps written into the membership agreement that will cost you extra money.

1. you will most likely will not be able to cancel the membership until after 1 or 2 yr unless you are either dead, or permantly disabled.

2. Your monthly payment normally continue even after the end of the 1 or 2 yr contract unless you provide the gym a written cancellation stating that you want to cancel at the end of time. (I had a member at my gym who had stopped using the gym at the end of the contract but we billed him monthly for 3 yrs after. When he finally realize we were billing him we did not give him a refuned as he had not provided written notification to end his agreement as outlined in the membership agreement.)

I could go on and on with my horror stories, my point just be careful

For a workout, all you really need to do is something like Squats (with a bar and weights), Bench Press (use dumbbells if you have no one to spot, but it does make it more difficult), Pullups (or weight Pull-Downs if you are not strong enough to do your body weight yet), and maybe a Deadlift. Basically big movements > small movements (where the size of a movement is the number of muscles it involves). Aim for perfect technique over lifting the absolute maximum weight. Also, avoid using machines if you can (provided you find a gym with machines). First, they tend to restrict you to smaller movements, and second they do not make you have to balance your weight, which is important too.

Steel Butterfly has the diet thing pretty much covered, but drink more water. Also, if he says something that directly contradicts what I do, believe him. Also, I second the why not carrots question. I already hate them, but I'd like another reason.

whey? I've heard this term before. What exactly is it and where would I buy it? Health food store?
Or any place with a pharmacy (well, where I live anyways). So places like Shoppers Drugmart, London Drugs, SuperStore, etc should have it, YMMV.

whey? I've heard this term before. What exactly is it and where would I buy it? Health food store? So ''Whey'' sounds like the ''way'' to go lol. No but seriously, by the sounds of it, it is pretty important.

www.discountanabolics.com is what I use. (ignore the name, they just try to be cool.) Although you can find whey at althing from walmart to drug stores. It is a dairy product of sorts, and you buy it in powder form to mix with either water or milk. Whatever you do, do not buy it from GNC. Biggest rip-off ever.

Why grilling or boiling?

It's the healthiest way to cook food.

Also, is there any harm to consuming to much protein?

Not really, although when taking whey you need to drink a whole lot of water to help your kidneys out. Whey is completely natural and all, but in such high doses that much protein at one time puts a strain on your kidneys that a simple few extra glasses of water takes care of completely.

Why not carrots?

You know I tried to search for the article but I couldn't find it. It has something to do with how it digests and how your body absorbs it. Adds a few inches to your midsection was the result of carrot eating, and ever since I've stayed away.

Not really, although when taking whey you need to drink a whole lot of water to help your kidneys out. Whey is completely natural and all, but in such high doses that much protein at one time puts a strain on your kidneys that a simple few extra glasses of water takes care of completely.
Excess protein can cause problems. Too much protein can damage the kidneys, raise the levels of urea in the blood supply and increase calcium excretion. It can also bring on gout if you're someone who's already predisposed towards that. Excess protein, since mostly this will come from excess animal products, can cause constipation and intestine cramps.
And because protein is little more than a fat molecule with added nitrogen, if you eat too much all your body does is strip the nitrogen from the molecule and store the rest as fat. The nitrogen is then shipped through the kidneys and peed out.

That said, in the case of the OP and considering how small they are at present, a bit more protein in the diet wouldn't hurt.

this is the internet. the ideal exercise is clicking

the ideal food is what ever you can get someone to bring to you.

The ideal drink is coffee/energy drinks/ jolt cola for the old school types

You are going to die anyway, you might as well die full eating things that you enjoy.

I will take only the advice that sounds good to me. You can't believe everything someone says ;). the best advice would come from your doctor.

I don't have a gym in my area, so whatever workout I do will be done at home. I don't think I have a local dietician either, but I will look into it.

ask your doctor for several reasons.

1) they would know what would work and how it would impact your body and health.
2) they would have contacts in the medical feild and can get you the information you need (including nutritional information for healthy dieting.)
3) they can monitor your health and can help regulate your excercise. to much too soon can do more damage than no excercise.
4) they can also tell you which vitamins you need more of and which neutriants you can cut back on.

I don't know enough about nutrition to give good advice about diet other than the obvious.

When it comes to excercise to enhance you martial art abilities it do know a little more. Your style is different to mine but I would say that you can't go wrong with the basics, running, sit-ups, press-ups and squats. My experience is that general fitness is far more important then big muscles and speed matters more then strength.

Can I suggest swimming: It exercises all major muscle groups whilst not putting the strain on bones and joints that can cause stress fractures or chronic pain. Swim 1500m 5 days a week and you will notice your level of fitness increase dramatically. Couple this with a healthy Balanced diet and you are win. If you want to put on more muscle go and do some weights or some form of strength based sport (such as rowing or weights). It is all about finding a sport that you enjoy though. Mix it up a bit even!

Note that I said balanced. Do not go and only eat pure protein. Look at your local bookshop and find a diet book (they will have them). Carbohydrates are the source of energy for your body, and as such they are very essential when you are trying to put on muscle and increase fitness (Different to trying to lose weight). Basically, Energy in = Energy out for you.

<==Not a doctor. Go see a doctor before starting anything like this.

EDIT: Also, you mentioned in your OP that we know everything. That is a dangerous ideal. We just think we know everything. :P