Sounds like the "No S Diet".Chebass88 wrote: ↑Fri Jul 20, 2018 6:04 am Those are some pretty solid guidelines, @mgil
A few others that work for me:
Only eat what I've brought for lunch while at work.
Only 1 plate at dinner, no matter how excellent the meal is. Includes not eating what my little guys left on their plate.
No sweets during the week (ice cream, dessert, candy, etc.). Ice cream on Friday night, **maybe** Saturday night if I've "earned" it by maxing out a lift or something.
No alcohol during the week.
A Very Simple Approach For The Very Simple
Moderator: Manveer
-
- Young Padawan
- Posts: 1507
- Joined: Thu Dec 14, 2017 9:34 pm
Re: A Very Simple Approach For The Very Simple
- cgeorg
- Registered User
- Posts: 2739
- Joined: Fri Sep 15, 2017 10:33 am
- Location: Pittsburgh, Pa
- Age: 40
Re: A Very Simple Approach For The Very Simple
Cabot has some good low fat cheddars. Right now there is a 24-32ish pack of 1oz servings of one that is 3g fat 6g protein at costco for ... $9.69? Real nice little snack
- jwilson625
- Registered User
- Posts: 956
- Joined: Mon Mar 19, 2018 4:28 am
- Age: 33
Re: A Very Simple Approach For The Very Simple
Same, for the most part: ~3000kcal/200g pro is the most important thing. I do have fat/carb targets as well that I try to stay near, but I'm definitely not making monumental efforts to hit them exactly, nor am I losing any sleep over it if I don't.
I think it also helps that I don't drink much.
- damufunman
- Registered User
- Posts: 2974
- Joined: Tue Sep 19, 2017 6:14 pm
- Age: 36
Re: A Very Simple Approach For The Very Simple
Also can't do without dairy here. In one of @JordanFeigenbaum's IG lives he mentioned something about the top 20 or 25% of dairy consumers in a study had the highest health stuff (I think obesity, heart things, cancer stuff, etc. can't remember specifics), thought that was interesting.
-
- Registered User
- Posts: 1198
- Joined: Sat Feb 24, 2018 11:16 am
Re: A Very Simple Approach For The Very Simple
Is that controlled for calorie intake, weight, etc., etc., etc.?damufunman wrote: ↑Fri Jul 20, 2018 8:17 am Also can't do without dairy here. In one of @JordanFeigenbaum's IG lives he mentioned something about the top 20 or 25% of dairy consumers in a study had the highest health stuff (I think obesity, heart things, cancer stuff, etc. can't remember specifics), thought that was interesting.
-
- Registered User
- Posts: 1198
- Joined: Sat Feb 24, 2018 11:16 am
- Stenson
- Registered User
- Posts: 952
- Joined: Mon Mar 19, 2018 9:24 am
- Age: 36
- Contact:
Re: A Very Simple Approach For The Very Simple
When cutting, I have a "no liquid calories" (except whey shakes) rule that works really well for me. That on top of Mgil's first rule really help with satiety. It's really easy to eat/drink a bunch of simple carbs that don't contribute much to satiety.
- TimK
- Much Mustache
- Posts: 2979
- Joined: Sun Sep 17, 2017 7:03 am
- Location: Grand Rapids, MI
- Age: 39
Re: A Very Simple Approach For The Very Simple
So I checked MyFitnessPal and I seem to be getting around 20g a day. What are those extra 10g going to do for me? Or is it just a dirty trick to make me eat proxy for vegetables?
-
- Registered User
- Posts: 728
- Joined: Wed Jul 18, 2018 9:17 am
- Age: 36
Re: A Very Simple Approach For The Very Simple
It's a more useful rule on a cut. Fiber helps with satiety and it's hard to get 30-40g of it without eating fruits and veggies when you're restricting calories.TimK wrote: ↑Fri Jul 20, 2018 10:17 amSo I checked MyFitnessPal and I seem to be getting around 20g a day. What are those extra 10g going to do for me? Or is it just a dirty trick to make me eat proxy for vegetables?
Otherwise I find the target kind of meaningless. It's pretty easy to get 30+g of fiber on nothing but whole grains when you're eating enough to not lose weight and lifting heavy weights. My rule instead is to have at least 3 fruits and/or vegetables. Usually that's an apple, a banana, and some baby carrots. The fruit is pretty easy because it works so well as a post and during workout snack.
-
- Registered User
- Posts: 1198
- Joined: Sat Feb 24, 2018 11:16 am
Re: A Very Simple Approach For The Very Simple
Vegetables, fruit, grains, beans. Keep you regular, lower cholesterol, control blood sugar, satiety. For example, https://www.mayoclinic.org/healthy-life ... t-20043983TimK wrote: ↑Fri Jul 20, 2018 10:17 amSo I checked MyFitnessPal and I seem to be getting around 20g a day. What are those extra 10g going to do for me? Or is it just a dirty trick to make me eat proxy for vegetables?
- JohnHelton
- Registered User
- Posts: 4455
- Joined: Wed Apr 11, 2018 12:17 pm
- Location: Bozeman, MT
- Age: 51
- Contact:
Re: A Very Simple Approach For The Very Simple
Skip breakfast and only eat two tacos for lunch rather than the usual three. Oh, and less beer + pizza.
-
- Registered User
- Posts: 502
- Joined: Tue Jul 17, 2018 10:13 pm
- Age: 37
Re: A Very Simple Approach For The Very Simple
Glad to see you've come to the dark side...and on the same day as meFredM wrote: ↑Fri Jul 20, 2018 10:26 amOtherwise I find the target kind of meaningless. It's pretty easy to get 30+g of fiber on nothing but whole grains when you're eating enough to not lose weight and lifting heavy weights. My rule instead is to have at least 3 fruits and/or vegetables. Usually that's an apple, a banana, and some baby carrots. The fruit is pretty easy because it works so well as a post and during workout snack.
-
- Registered User
- Posts: 285
- Joined: Wed Apr 11, 2018 2:02 pm
- iamsmu
- Registered User
- Posts: 4970
- Joined: Sun Sep 17, 2017 5:52 pm
- Location: Handicap: +.3
- Age: 49
- Contact:
Re: A Very Simple Approach For The Very Simple
Hmmm. The psyllium husks don't have quite as much as I expected. But I think they punch above their weight. It's not just like eating saw dust. The fuzzy husks make jello ropes from poo. Saw dust can't do that. Neither can apples.FredM wrote: ↑Fri Jul 20, 2018 10:26 am
It's a more useful rule on a cut. Fiber helps with satiety and it's hard to get 30-40g of it without eating fruits and veggies when you're restricting calories.
Otherwise I find the target kind of meaningless. It's pretty easy to get 30+g of fiber on nothing but whole grains when you're eating enough to not lose weight and lifting heavy weights. My rule instead is to have at least 3 fruits and/or vegetables. Usually that's an apple, a banana, and some baby carrots. The fruit is pretty easy because it works so well as a post and during workout snack.
- cgeorg
- Registered User
- Posts: 2739
- Joined: Fri Sep 15, 2017 10:33 am
- Location: Pittsburgh, Pa
- Age: 40
Re: A Very Simple Approach For The Very Simple
I think that tracking for a bit is important if only to teach you the macro breakdowns of the things you eat - what proteins actually have minimal fats? What carbs have plenty of fiber? I don't track any more but I have a basic idea of the macro balance of most of my meals, because I used to.mgil wrote: ↑Sun Jul 15, 2018 6:22 am I’ve been doing better eating-wise recently and have lost a little weight while not losing energy or strength.
I’m too lazy to count macros and all of that other food calculus stuff. Instead I boiled it down to these two tenets:
Make sure your carbohydrates have plenty of fiber along for the ride.
Make sure your proteins have minimal fats along for the ride.
-
- Registered User
- Posts: 285
- Joined: Wed Apr 11, 2018 2:02 pm
Re: A Very Simple Approach For The Very Simple
The 30g+ of fiber is impossible for me. I understand the desire to eat high fiber foods, but I find that value just completely unreasonable. Even focusing on greens every meal, adding husk, and eating fiber gummies, it is still hard to get it that high. I gave up keeping fiber that high. Now my protein shakes taste less like sewage.
- broseph
- High Fiber
- Posts: 4964
- Joined: Sun Sep 17, 2017 6:11 am
- Location: West Michigan
- Age: 41
Re: A Very Simple Approach For The Very Simple
Yeah. I think that 30g of fiber requirement we often see is a proxy for vegetables. Helps you avoid too much high palatability food when doing IIFYM.
My beef with vegetables is that they are very filling at meal time, but that fullness doesn’t last long.
I can eat a chicken breast and huge pile of vegetables and be quite satiated, but then I’m hungry an hour later. Nachos and pizza never betray you like that.
- cwd
- Registered User
- Posts: 3400
- Joined: Fri Sep 15, 2017 8:34 am
- Location: central Ohio
- Age: 58
Re: A Very Simple Approach For The Very Simple
It looks like my every-day breakfast has 13 grams of fiber in it (oats, apple, walnuts, peanut buffer, raisins).
I'm probably over 30g total most days, w/o any supplements.
But why do you need to hit that arbitrary benchmark? If you are pooping in a satisfactory way, you're probably good.
I'm probably over 30g total most days, w/o any supplements.
But why do you need to hit that arbitrary benchmark? If you are pooping in a satisfactory way, you're probably good.
- mgil
- Shitpostmaster General
- Posts: 8510
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: A Very Simple Approach For The Very Simple
Sure. But it’s pretty easy to develop a ruleset of choices that can be used to apply the two principles I started this thread with. I still have to make conscious choices, but I’m not forced to do the arithmetic.cgeorg wrote: ↑Tue Jul 24, 2018 10:51 amI think that tracking for a bit is important if only to teach you the macro breakdowns of the things you eat - what proteins actually have minimal fats? What carbs have plenty of fiber? I don't track any more but I have a basic idea of the macro balance of most of my meals, because I used to.mgil wrote: ↑Sun Jul 15, 2018 6:22 am I’ve been doing better eating-wise recently and have lost a little weight while not losing energy or strength.
I’m too lazy to count macros and all of that other food calculus stuff. Instead I boiled it down to these two tenets:
Make sure your carbohydrates have plenty of fiber along for the ride.
Make sure your proteins have minimal fats along for the ride.
- Stenson
- Registered User
- Posts: 952
- Joined: Mon Mar 19, 2018 9:24 am
- Age: 36
- Contact:
Re: A Very Simple Approach For The Very Simple
Whole grain pasta has a ton of fiber. Whole grain bread has quite a bit too. I usually get over 40 grams when I'm bulking or maintaining and eating a lot of those foods.