What do you eat?

[mcuzzy]

The point people are making is that soft drinks (and other sugary goodness) are essentially zero-benefit kilojoules.

most of the people that argued against calories in vs. calories out didn't make this point at all

quoting so they actually see it

 

[CrozaN]

The point people are making is that soft drinks (and other sugary goodness) are essentially zero-benefit kilojoules.

We get two benefits from the food products we consume - energy and nutrients. Most of us don't need more energy, but we ARE massively nutrient-deficient. What with office work and motorised transport and so forth, Western lifestyles are incredibly sedentary. Even if you exercise regularly, it is extremely difficult to consume all the foods that you need in order to get adequate nutrients without being left with a surplus of energy.

Therefore, most of us need to manage our dietary intake so that the foods that provide us with energy are also kicking goals in the nutrients department. So if I eat 500kj of fruit, I am getting vitamin C and anti-oxidants and soluble dietary fibre and all sorts of other goodies as well. If I drink 500kj of soft drink I am basically getting a sugar hit - and sugar is one of the few things that most people already get plenty of in their diet. Therefore I either forgo the nutrients, or I consume more food (and therefore more energy) with the nutrients I need.

Unless you are exercising like a mofo or forgoing nutrients you should be getting, all sugary drinks are doing is putting extra energy into a body that already has a surplus of energy, for no additional benefit. That's why people say sugary drinks make you fat. For the vast majority of us in the general population, they do.

Yeah, if you're a uni student with no fulltime job who is lifting like crazy then you are probably struggling to consume enough energy to keep up with your exercise regime anyway. In that case, soft drinks aren't going to make you put on weight. But then, in my experience most mates of mine who lift are so obsessed with protein and carbs and energy in/out that they actually have a pretty poor (nutrient-deficient) diet. They'd still be better off putting down the energy drinks and eating a few more serves of fruits, vegetables and dairy for the same kilojoule input.

Ever heard of IIFYM?

 

[gimp!]

Ever heard of IIFYM?

What about it specifically? That you can eat as much 'junk food' as you want, as long as it fits your macros?

 

[Caesar]

Ever heard of IIFYM?

That's exactly the problem I'm referring to. Every lifter I know does IIFYM, and they think that by hitting all their macronutrient targets they're eating healthy.

In reality I don't think I know a single one who actually eats a balanced diet that provides them with a proper mix of vitamins and minerals. Ask a nutritionist what they think about IIFYM some day - but make sure you have a spare half hour to listen to a rant.

 

[gimp!]

That's exactly the problem I'm referring to. Every lifter I know does IIFYM, and they think that by hitting all their macronutrient targets they're eating healthy.

In reality I don't think I know a single one who actually eats a balanced diet that provides them with a proper mix of vitamins and minerals. Ask a nutritionist what they think about IIFYM some day - but make sure you have a spare half hour to listen to a rant.

A lot of people took the concept of IIFYM and turned it into 'eating big macs all day u mad brah?' People who properly follow this way of eating get the vast majority of their food from whole foods and make the rest up with food with little in terms of micronutrients.

edit: yeah I know a bunch of guys from gym on IIFYM and they all eat like shit.

 

[mcuzzy]

That's exactly the problem I'm referring to. Every lifter I know does IIFYM, and they think that by hitting all their macronutrient targets they're eating healthy.

i think his point wasn't that you can eat liek shit all day but that you can have a bit of leeway and can have a can of coke or a big mac and it won't hurt.

people i know running IIFYM are all either very fit and/or muscular but probably not healthy. like myself, i'm not THAT muscular compared to bodybuilders you're talking about, never been above 15% bodyfat though, i can run out an entire soccer match and go to gym a few times a week but my digestive system isn't going to like that cheeky sausage muffins and hash browns i had in the morning that's for sure.

even AFL players indulge in some shitty food or drink regurly though

 

[mcuzzy]

What about it specifically? That you can eat as much 'junk food' as you want, as long as it fits your macros?

although it's not his point, you actually can do this.

you'll just feel like shit after a while

 

[Caesar]

i think his point wasn't that you can eat liek shit all day but that you can have a bit of leeway and can have a can of coke or a big mac and it won't hurt.

Well, it depends what base you're working from. Take me for example. I'm 27, I sit at a desk all day. I get an hour's moderate exercise every morning and then a couple of nights a week I play social sport.

If I eat a diet where I get the right amount of protein, carbs, fats, sugars, vitamins, minerals, fibre and so forth - with my metabolism and level of activity I'm already pushing a kilojoule surplus. For me, there isn't really that leeway. If I eat a Big Mac meal I either blow out my kilojoule intake for the day or I skip eating stuff that would have provided me with a lot of nutrients I need. Yeah, I do it, but it's not strictly good for me.

If I was exercising like a madman I could probably eat everything I need nutrition-wise and then have some junk on top of that, and I'd only have to deal with the extra saturated fats, salts, sugars and so forth that I don't really need. But I'm not - and neither are most people.

Eating a balanced diet is hard even if you are exercising like crazy. Most people who are on IIFYM are looking to burn fat and build muscle. Like Gimpy said, once you build in a kilojoule deficit, then hit all your macros, then have your 'leeway' food/drink - there's not much room for those foods that give you the essential micronutrients that make up a well-rounded diet.

 

[prankmonkey]

why are people drinking 3-5L of water a day
all you need is enough water to maintain an average urine output of about 1500mL per day.

as for my food intake
breakfast is usually either nothing or a shake with 40g of protein powder, 40g of oats and some frozen berries

lunch is whatever i have cooked up, usually pasta or rice + curry. or i pop to the shops for a footlong, chicken foccacia etc

dinner: whatever is at home. most likely same as lunch.

 

[CrozaN]

What about it specifically? That you can eat as much 'junk food' as you want, as long as it fits your macros?

Nope that is not how IIFYM works.

You think this guy just ate junk to look like this?

incase you are unaware, this is natural bodybuilder Alberto Nunez who follows IIFYM.

I suggest you do some more reading on it .

 

[Igloo]

Why the **** would you want to look like that?

 

[mcuzzy]

Why the **** would you want to look like that?

why the **** would anybody want to look like you? nah just kidding. but yeah it does look pretty crazy, but it's not whether you want to look like that or not, he was giving an example of someone using that protocol successfully.

 

[Caesar]

why the **** would anybody want to look like you? nah just kidding. but yeah it does look pretty crazy, but it's not whether you want to look like that or not, he was giving an example of someone using that protocol successfully.

You're looking at diet just from the perspective of weight loss and building/toning muscle. There's more to healthy eating than that.

 

[WakeUpPies]

Why the **** would you want to look like that?

He only looks like that when he is dieting down for a competition, good luck winning any natural bodybuilding shows without striated glutes, majority of the year he just looks like a guy with a beach body.

 

[WakeUpPies]

The sugar in soft drink is refined and processed. The body abosrbs it quickly, hence you get a spike in energy then a quick fall. If you dont burn off this energy is a short time after you drink it it gets stored as fat via glycolysis. Some of this fat is stored around your vital organs, which is much harder to shift and very dangerous.

More complex carbs - like those in wheat and dark breads release energy more slowly during the day. Your resting metabolism will make use of them and burn them off.

Soft drink is bad mmm kay.

Please actually open a biochemistry/physiology textbook before posing shit like this.

ITT most people completely ignore context, use wikipedia as a source instead of linking actual studies so it can be critqued, indulge in the single cause fallacy and strawman arguments. ok

 

[ThePuppetMaster]

Nope that is not how IIFYM works.

You think this guy just ate junk to look like this?

incase you are unaware, this is natural bodybuilder Alberto Nunez who follows IIFYM.

I suggest you do some more reading on it .

That looks ridiculous.

Borderline disgusting actually.

I could literally poke him ... in the vein.

IIFYM allows you to lose weight/get ripped - sure.

It doesn't mean you are 'healthy'.

 

[ThePuppetMaster]

The word 'Macro' is short for Macro Nutrient, of which there are four: Protein, Carbohydrates, Fat & Fiber. IIFYM deals mostly with the first three of the macros, with less of an emphasis on fiber. IIFYM speaks specifically to fat loss from a caloric stand point and is purely a means to improve body composition. IIFYM does not address health concerns of the heart, brain or other organs and does not put an emphasis on so called 'healthy eating'. Regardless if you like to eat pizza, or boiled chicken breasts, IIFYM teaches us that if you eat less total calories than your body requires (while getting adequate protein, carbs and fat based on the needs of your own body) you will lose weight at a stead and predictable rate. IIFYM makes fat loss easy. All you have to do is stay within your daily macros and the fat will start melting off!

This a quote from the IIFYM website - the jist of the website is, eat shit + smash weights = lose weight!

Such a simplistic view, you can get just as 'ripped' on a healthy and nutrient full diet.

 

[gimp!]

I suggest you do some more reading on it .

Yeah you should have read my next post maybe. Yeah, I lift brah u mad?

 

[kfc1]

why are people drinking 3-5L of water a day
all you need is enough water to maintain an average urine output of about 1500mL per day.

I have determined that it is impossible to get a 'correct' answer as to how much water one should drink.

If you google "how much water should I drink?" I reckon the first 20 results all give you different answers. This is repeated in this thread.

 

[Roobs321]

breakfast;
Cereal (usually Sultana Bran) topped with Blueberries. 2 coffees. Maybe grab a banana as I head out the door to work or something early in the morning

lunch;
Work - Yoghurt and vege sandwich, maybe with a snack like a muesli bar, pistachios, grape tomatoes or dark chocolate coated blueberries. more likely to bring snacks on weekend work shifts.
Home - Tuna on toast n dried figs/Steamed veges (broccoli, carrot n maybe mushrooms) n vegemite toast

dinner;
usually something involving brown rice, veges, fish (or tofu/lentils), etc, and I use a lot of soy sauce and garlic in my meals as well

dessert (if had);
either vanilla icecream with raspberries, coffee icecream, kiwifruit, chocolate (cadbury/whittakers), or earl grey tea
(rarely I get those american apple-cinnamon pies from costco, but I live alone, so big things like that and pizza tend to be best when you have company)

I think my diet tends to fall under the middle-eastern/meditteranean banner, and I also cook indian/asian dinners approx 2 nights a week. No red meat (dont cook chicken either, but eat when out), no cheese, dont have pasta as much as I used to when I jogged a lot, dont tend to eat apples or citrus fruit. could drink more water (maybe as much as 1.2 litres a day), but drink coffee and tea after 4pm, so hopefully get some water through those drinks.

 

[Jackfrost]

Do you guys even lift?

Hmm and this that comment all credibility has flown out the door. Dude, I run 86 min half marathons and ran 12.31km in 48:26 ready for the Perth City to Surf HM next week and I train in Muay Thai with sessions that go for 2.5 hours after an 8.5km run. I also do two weight sessions per week concentrating on complex muscle group exercises rather than isolating mirror muscles.

There is nothing more hilarious than when one of you muscle bound tools come down to my Muay Thai gym proclaiming they want to “get in the ring”, can’t even get through the warm up, just about chuck their guts up doing padwork, get absolutely schooled sparing because you come in too aggressively trying to throw your weight around and then never come down again… but hey I’m sure all the chicks dig your lats.

 

[Jackfrost]

why are people drinking 3-5L of water a day
all you need is enough water to maintain an average urine output of about 1500mL per day.

1500ml minimum! How do you suggest I replace the 2-3kg I lose on a 24km run or run/2.5 hour Muay Thai session on 1.5L a day? Intravenous drip while I sleep?

 

[prankmonkey]

1500ml minimum! How do you suggest I replace the 2-3kg I lose on a 24km run or run/2.5 hour Muay Thai session on 1.5L a day? Intravenous drip while I sleep?

read what i wrote
i didnt say drink 1.5L
i said that water intake should be targeted to 1.5L of urine OUTPUT per day.
everyone will be different

 

[nicky]

Why the **** would you want to look like that?

That type of body is very unattractive.

 

[Dagless]

That type of body is very unattractive.

Most of em are ugly to begin with.