dr says i need to exercise more and eat better

[jred321]

breakfast:
either a nutra grain bar and another breakfast bar type of thing or, probably on average once per week, a muffin

lunch:
i'm picky and there aren't many things i like within walking distance at work so my options are:
chicken caesar wrap
12" sweet onion chicken terriaki on wheat from subway w/ just chicken, lettuce, sweet onion sauce and american cheese
general tso's and fried rice
pizza from the caf if it's too crappy out to go to the store

dinner:
protein shake + whatever mom makes. usually tastes good so prob not super healthy


so obviously i don't eat really healthy but i could be worse. but combined with 1.5 hours of exercise per day on most days i would think i'd be fine. if the nurse didn't send me a copy of my bloodwork in the package she sent i'm going to call and ask for it but hopefully she sent it

 

[Diehonda]

That seems fine really. Maybe more veggies with lunch but General Tso's Chicken is the freakin chronic. I try to go out once a month and get buffet take out and empty the whole dish. It is my weakness.

Drink plenty of water.

Looks like you are taking in under 2000 calories per day with breakfast being about 100 to 150, lunch running you from 300 to 500, and dinner running you about 700 to 900 if butters and oils are being used.

I take in about 1500 to 2000 each day with a nutri grain bar for breakfast, oatmeal - salad - or leftover dinner from the night before for lunch, and something home cooked and healthy for dinner. I also like an after workout snack or late night snack consisting of a bowl of cheerios, corn flakes, or an orange. I run twice a week and lift three days a week. I am 5'11 and 210. No one can tell I weigh 210 until the try to spar.

How long have you been working out?

 

[Mr. Win]

You have a lot of room for improvement, you are guilty of what many americans do... ignore labels. Ill reply when I get home.

 

[RacerXGirl]

breakfast:
either a nutra grain bar and another breakfast bar type of thing or, probably on average once per week, a muffin

lunch:
i'm picky and there aren't many things i like within walking distance at work so my options are:
chicken caesar wrap
12" sweet onion chicken terriaki on wheat from subway w/ just chicken, lettuce, sweet onion sauce and american cheese
general tso's and fried rice
pizza from the caf if it's too crappy out to go to the store

dinner:
protein shake + whatever mom makes. usually tastes good so prob not super healthy


so obviously i don't eat really healthy but i could be worse. but combined with 1.5 hours of exercise per day on most days i would think i'd be fine. if the nurse didn't send me a copy of my bloodwork in the package she sent i'm going to call and ask for it but hopefully she sent it

I just had a thought - check to see if what you're eating has hydrogenated oils in it. It's insidious - they use it in everything - especially baked goods!

 

[genericuser]

I just had a thought - check to see if what you're eating has hydrogenated oils in it. It's insidious - they use it in everything - especially baked goods!

Yeah, trans fats are the DEVIL. JA is right!

 

[jred321]

How long have you been working out?

going on 6 years now. hasn't been steady the whole time and sometimes life gets in the way, but about 6 years where i haven't taken more than a month off

 

[jred321]

You have a lot of room for improvement, you are guilty of what many americans do... ignore labels. Ill reply when I get home.

also remember i'm not trying to be the pinnacle of health, i like food and am perfectly happy where i am. i just don't like being told to exercise more

 

[bazooka joe]

it's all about both good eating and exercise...both...i've seen first hand, how bad eating habits can come back to haunt you...if you get healthy now it's easier to stay healthy, waiting until your 50 to start changing yrs of bad habits will/can kill you...heart diseases and diabetes, bad news man! sounds like your exerscise plan is pretty good, now dump the sugar, salt...lower the cholesterol! good luck!

 

[Kansei]

also remember i'm not trying to be the pinnacle of health, i like food and am perfectly happy where i am. i just don't like being told to exercise more

Yeah I really doubt you need to exercise more.. 1.5 hours a day is a heeelll of a lot more than most people do haha. I bet that's just the standard advice given when the doctor thinks you have high cholesterol.

aside from just trying to get more veggies in and limiting trans fat intake (which has been eliminated from even a lot of junk food ever since it has been a required item on the nutrition facts label in the past couple years) there probably isn't really anything else to worry about.

 

[Mr. Win]

I’m not telling you to be the pinnacle of health and without seeing your blood work it’s hard to give proper advice. I would say that you are eating too much sugar and not enough complex carbs. Get some protein and something fibrous in the mornings.

Try a protein shake after a few hours; muscle milk is extremely popular for its taste and they make Ready To Drink. Instead of Cesar try a house salad with chicken and oil based dressing. Stay away from the fried stuff like Chinese food and move onto grilled things, ask for steamed vegetables instead of rice. I'm not telling to stop enjoying food, I love food, and if you expand your horizons you can find a lot of great healthy alternatives.

I salute you for your workout regimen but it’s not all exercise, it’s more about diet. 80% diet 20% training.

As far as supplements are concerned for helping lower your cholesterol, try flaxseed oil with lignans in your shakes with a little bit of cottage cheese (the protein peptides help the flax become water soluble) and red yeast rice @ 600mg.

 

[RacerXGirl]

Im not telling you to be the pinnacle of health and without seeing your blood work its hard to give proper advice. I would say that you are eating too much sugar and not enough complex carbs. Get some protein and something fibrous in the mornings.

Try a protein shake after a few hours; muscle milk is extremely popular for its taste and they make Ready To Drink. Instead of Cesar try a house salad with chicken and oil based dressing. Stay away from the fried stuff like Chinese food and move onto grilled things, ask for steamed vegetables instead of rice. I'm not telling to stop enjoying food, I love food, and if you expand your horizons you can find a lot of great healthy alternatives.

I salute you for your workout regimen but its not all exercise, its more about diet. 80% diet 20% training.

As far as supplements are concerned for helping lower your cholesterol, try flaxseed oil with lignans in your shakes with a little bit of cottage cheese (the protein peptides help the flax become water soluble) and red yeast rice @ 600mg.

This stuff is great. My stepmom is off her cholesterol meds because of it. She's a lean little thing, but has genetically high cholesterol. She cooks light & healthy (my Dad has had a stroke & a heart attack in the past) and bikes/walks a ton each week. She just needed that extra weapon in her arsenal against the cholesterol.

 

[-pixy-]

nutra-grain bars even though they have the words 'nutra' and 'grain' in the name are very high in sugar and very low in nutrients. They are loaded with high-fructose corn syrup and have very little else to offer. Less than 1 gram dietary fiber and 100+ mg sodium... there are a bunch of 'cereal bars' out there that have more to offer besides a name that sounds healthy.

 

[RacerXGirl]

nutra-grain bars even though they have the words 'nutra' and 'grain' in the name are very high in sugar and very low in nutrients. They are loaded with high-fructose corn syrup and have very little else to offer. Less than 1 gram dietary fiber and 100+ mg sodium... there are a bunch of 'cereal bars' out there that have more to offer besides a name that sounds healthy.

Yep...down with high-fructose corn syrup!

 

[-pixy-]

I like having light vanilla yogurt with Uncle Sam Cereal and fruit mixed in.

 

[Mr. Win]

I like having light vanilla yogurt with Uncle Sam Cereal and fruit mixed in.

Granola is great, I buy a blueberry flaxseed granola in bulk from a organic market.
Toast is great, whole grain fiber toast (50g of complex carbs, 10g of fiber) with a THIN spread of jam (10g of fructose) is great if you have to rush out the door. I still follow it up with a protein shake/meal.

 

[jred321]

nutra-grain bars even though they have the words 'nutra' and 'grain' in the name are very high in sugar and very low in nutrients. They are loaded with high-fructose corn syrup and have very little else to offer. Less than 1 gram dietary fiber and 100+ mg sodium... there are a bunch of 'cereal bars' out there that have more to offer besides a name that sounds healthy.

but they're free actually in my desk now i have special K bars. one is blueberry, 90 cals, 95mg sodium and 9g sugar. the other is cranberry, raisin and peanut for 120 cals, 115mg sodium, 3g fiber, 11g sugar and 3g protein. next time i order more protein powder i'm going to get protein bars to have for breakfast

 

[jred321]

Im not telling you to be the pinnacle of health and without seeing your blood work its hard to give proper advice. I would say that you are eating too much sugar and not enough complex carbs. Get some protein and something fibrous in the mornings.

but sugar tastes so good, and complex carbs don't

Try a protein shake after a few hours; muscle milk is extremely popular for its taste and they make Ready To Drink. Instead of Cesar try a house salad with chicken and oil based dressing. Stay away from the fried stuff like Chinese food and move onto grilled things, ask for steamed vegetables instead of rice. I'm not telling to stop enjoying food, I love food, and if you expand your horizons you can find a lot of great healthy alternatives.

i don't like trying new things I use optimum nutrition for my protein shakes right after my workout

As far as supplements are concerned for helping lower your cholesterol, try flaxseed oil with lignans in your shakes with a little bit of cottage cheese (the protein peptides help the flax become water soluble) and red yeast rice @ 600mg.

that all sounds pretty terrible

 

[ZoomZoomH]

muscle milk RTD's are pretty good, i can vouch for it

 

[atticus1398]

Wow, you guys make me feel like death is looming. Check out these vitals:
33 yrs old
5'10"
220lbs

I have 2 IT jobs which require me to sit on my ass all day. Oh and I'm a smoker too. Trust me, you've got nothing to worry about. I wish I was in the same shape as you. (first)

 

[Mr. Win]

but sugar tastes so good, and complex carbs don't

I disagree. I enjoy sweet but too a limit. You know if you feed a sweet tooth it will only grow stronger.

i don't like trying new things I use optimum nutrition for my protein shakes right after my workout

You don't have to change protein, use whatever you'd like, they key here is to use it.

that all sounds pretty terrible

RYR is a pill... taste like nothing and is actually the main ingredient in several prescription drugs such as Mevacor. Unlike prescription meds it has no known side effects. University of California saw not only observed a better ratio of HDL and LDL but also a decrease of 40-Point in 12 weeks, this does require the reduction bad fats but can be replaced with good ones like flax.

Make a protein shake? Add cottage cheese, natural PB, Bananas, and flax w/ ice water in a blender. I promise you won't taste it.

I'll say this too, I have heard this come out of many people with a PhD in nutrition and the like... taking care of your nutritional requirements NOW is far my beneficial then later. BJoe will attest to that.