Well rounded nutrition facts and planning

Marper8521
Marper8521 Posts: 158 Member
edited December 2024 in Introduce Yourself
Hi my name is Archie, I'm new to this this blog/program and am really trying to make a difference in my life. I've recently quit/choose not to smoke anymore and I've been working out in the gym for the past 3 / 4 weeks 5 days a week. At one time I was an avid sports junky and had a cut body and muscles any man would give an arm to have, but that was in my youth and now I'm 50 and somewhat a work-aholic for the past 7 years and it shows.

Here is my problem. I've never ever been a concientious eater. Most of the time it's been burgers, fries, shakes, fast and faster food, especially over the past 7 years as my career move into a management position had me spending more time in the office and on the road than out and about.

I'm trying desperately to change my diet, but I just don't know where to begin. For starters, since I was a smoker with High BP, I began to each a bowl of oats in the a.m. to start my day out. From their I'm just lost. I tried to cook my own foods about two weeks ago, but due to my work schedule and not being in a single spot to relax and eat properly, the food would sit the entire day in the fridge at work. So, I want to eat healthy, especially since I want to get back into shape. I need some guidance, suggesstions, recommendations to get me on track.

I'm trying my best to eat at healthy locations when I do get to eat, bringing fruit such as bananas, apples and oranges to work, works out well, but I know I need more. I've noticed since I have stopped the intake of "fatty fast foods" I'm getting very tired around mid-day, sleepy even.

So anything that you can do to help, I'm game. Thanks in advance everyone.::happy:

Replies

  • yesthistime
    yesthistime Posts: 2,051 Member
    A group you may like:

    http://www.myfitnesspal.com/groups/home/4270-the-royal-order-of-middle-aged-fat-men
  • Sidesteal
    Sidesteal Posts: 5,510 Member
    Hello Archie.

    Welcome to MFP.

    Regarding nutrition, I would begin by suggesting that you focus on hitting your end-of-day targets for calories, protein, carbs, and fat. Do not concern yourself with WHEN you eat your food during the day, beyond how it effects how you feel (disregard any rumors about not eating at night, or eating 6 times per day, or not skipping breakfast, or any of that crap). Just listen to your body and make sure you reach your targets by end of day.

    As far as food selection goes, you can allow yourself some treats here and there if you can do so in moderation and you can still end the day in a good spot. For example, if a slice of pizza is 400 calories and you have 2000 to work with, you can go ahead and eat it. You can't eat 6 slices and you probably shouldn't eat 5 because you'll not get any more food for the day.

    Briefly, I'd recommend that you select "mostly" whole foods like vegetables, fruit, meat, fish, etc, but I would also recommend that you don't become a food *kitten* and completely eliminate things that you enjoy eating.

    You're in this game long term Archie, and you can still get some enjoyment in this process. It doesn't have to be hell.

    Best of luck, and don't hesitate to PM me if you would like my opinion.
  • Marper8521
    Marper8521 Posts: 158 Member
    Wow, terrific recommendation and I really appreciate all the advice. Thanks a mil and I definately will ping you if I have any additional questions.
  • Marper8521
    Marper8521 Posts: 158 Member
    A group you may like:

    http://www.myfitnesspal.com/groups/home/4270-the-royal-order-of-middle-aged-fat-men

    Thanks looking at this now. thanks for the recommendation.
  • coconutbuNZ
    coconutbuNZ Posts: 578 Member
    That will be my next challenge and probably the hardest, to quit smoking. How'd you do it Archie? and good on you, such strength!
  • ninerbuff
    ninerbuff Posts: 49,475 Spam Moderator
    Hello Archie.

    Welcome to MFP.

    Regarding nutrition, I would begin by suggesting that you focus on hitting your end-of-day targets for calories, protein, carbs, and fat. Do not concern yourself with WHEN you eat your food during the day, beyond how it effects how you feel (disregard any rumors about not eating at night, or eating 6 times per day, or not skipping breakfast, or any of that crap). Just listen to your body and make sure you reach your targets by end of day.

    As far as food selection goes, you can allow yourself some treats here and there if you can do so in moderation and you can still end the day in a good spot. For example, if a slice of pizza is 400 calories and you have 2000 to work with, you can go ahead and eat it. You can't eat 6 slices and you probably shouldn't eat 5 because you'll not get any more food for the day.

    Briefly, I'd recommend that you select "mostly" whole foods like vegetables, fruit, meat, fish, etc, but I would also recommend that you don't become a food *kitten* and completely eliminate things that you enjoy eating.

    You're in this game long term Archie, and you can still get some enjoyment in this process. It doesn't have to be hell.

    Best of luck, and don't hesitate to PM me if you would like my opinion.
    Great advice and Ninerbuff approved.:wink:

    A.C.E. Certified Personal & Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • Marper8521
    Marper8521 Posts: 158 Member
    That will be my next challenge and probably the hardest, to quit smoking. How'd you do it Archie? and good on you, such strength!

    coconutbunz - this is my second time quiting, but this time its permanent. I signed up for a smoke sessation class with my health insurance (that's been really a big boost, especially with coping with cravings), they prescribed the patch and Wellbutrin to help with the quiting. The patches are generic, and I did not feel that they were doing anything, so I stopped using them after two weeks. I'm still having cravings, but I'm determined to get this done and keep my workout going.
This discussion has been closed.

Categories