I'm a runner and weight lifter would should I be eating?

Question

All I drink is water so I just need to know what foods I should be eating so I can lose FAT and achieve stronger muscles that aren't bulky

Answer 1

you should consume more protein and eat low fat foods, do not consume high fat food such as hamburgers, hot dog, ice cream etc.

Answer 2

Find your caloric maitinence level. Increase your caloric intake so that you gain about 1/2-3/4lbs a week. Keep your diet at a 50/30/20% carb/protein/fat ratio. Consume high quality foods such as complete proteins(animal sources) or multiple incomplete proteins (non-animal sources), mostly complex carbs, and mostly healthy fats. Eat 5-7 meals a day. 2-4 hours before a workout or practice, eat a complex carb meal.

Also, remember that there are 4 calories per gram or protein and carbohydrate, and 9 calories per gram of fat.

So here is an example of what oatmeal consists of:
1 cup oatmeal:
56g carbs x 4calories
10g protein x 4calories
5g fat x 9calories

224 calories from carbs
40 calories from protein
45 calories from fat
309 calories total.

224/309= 72% carbs
40/309= 13% protein
45/309= 15% fats

Now that's just one meal. When you make a meal plan, try to aim for having a combined total of 50/30/20% ratio of carbs/protein/fats when all meals are added together.

Answer 3

There's a misconception that if you avoid eating, you lose weight. But really you NEED food to promote cellular metabolism thus giving you more energy to burn off fat. So bodybuilder's do eat - ALOT. That's if you wanna build bulk not just muscle. From what I know they especially increase their intake of foods high in protein. Also foods high in carbs give energy and weight. Secret is you gotta make sure that weight you're gaining is becoming muscle mass through consistent weightlifting. And avoid foods high in sugar because that just gives you temporary energy spurts.

Answer 4

If you don't want bulk then you need to avoid overconsumption of calories and avoid heavy weight lifting. Your exercise regime should consist of more cardio than anything, with low weight and high reps when you exercise. You'll be leanest when you eat about 40% protein, 60% carbs, making the carbs be low on the glycemic index- like grain, pasta, bread, rice. Any inceidental fat you take in will be enough.

Answer 5

You must take a multivitamin that's good absorbed through the frame. Do the reasearch on-line to discover one that's good absorbed through the frame and do not simply take any historical nutrition you spot at the shelf. You additionally desire a well antioxidant complement for you immune method. Otherwise a healthful vitamin with tons of clean end result and greens with lean cuts of meat is important.

Answer 6

eat foods rich in proteins and vitamins. reduce sugar intake. drink lots of water and drinking an energy drink while exercising can also help. Eat chicken to get proteins and fruits and veggies to get vitamins. Good luck.

Answer 7

You can only do one or the other, either build muscle or burn fat. Either way eat lots of protein and clean foods, not allot of saturated fats or sugar. Get your vitamins and plenty of rest.

BSC Employee

Answer 8

Don't eat junk food