Looking for a Healthy Bodybuilding Diet.

[Matt]

As I get older, the more I am making health my top priority, over anything else.

I got rather fat in 2018 - I was up to 213-lb.  Starting in March of 2019, I fasted to lose weight, and quickly dropped to 173-lb [90 days].

Since June, I have been in the 170's.

I would like to maintain a body weight in the 170's, while shifting my body composition to the muscular.  I expect to settle around 173-176.  Ultimately, I plan to be in the 170's.  Under 170-lb is fine, but I have no intention to ever hit 185-lb again.  My weight always goes straight to my stomach at that point.

So with that said, I am looking for "The Six Foods That Work" [sorta].

I am thinking:

- Olive Oil
- Broccoli
- Beets
- Sardines
- Nuts
- Egg Whites
- Chicken Breast [although I may go vegan, for ethical reasons - although time will tell]

I intend to eat very little junk food [aside from sporadically - once a week to once a year, in small quantities, and I will be removing dark sodas from my diet in the new year, to prevent my teeth from staining.

I am quickly going grey, and may have to start dyeing my hair. 

I probably need botox too, at this point. 

My primary goal is health, but I would like to maintain some aesthetics while I'm at it - and be strong.  Or at least as strong as possible while being healthy.

Also: I have never done cardio before, and would like to incorporate that into my routine.

I'm thinking - working out with weights four days a week, but go to the gym on the other three days to do an hour of medium-pace cardio?

Any suggestions here would be helpful.

Again - my primary goal is health, but insofar as I can be strong and maintain some physique aesthetics, I am open to that.

I am just looking for some basics here.

Also, being 37 now, I am open to including supplements...but not if it compromises my health.  I am open to using supplements - but ONLY if I can do that while being healthy.

Are there are Getbiggers who are 35+ who have some views on this?

Any suggestions would be appreciated.  Keep in mind that I am extremely dedicated to following a diet and workout program perfectly.  I have NO PROBLEM eating only 10 different food items if need be - as long as those foods make me healthy, and ideally - strong, while maintaining decent aesthetics for my age.

FYI, I am already mildly in ketosis, as I eat very low carbs naturally.

Would love to hear some thoughts from fellow Getbiggers.  Again - my goal is to be healthy, and if possible - strong and aesthetic too.  Just seeking some basics that would optimize these three things.

[Tapeworm]

Sardines are great. I eat a tin a day and have noticed a difference in my mood. Atlantic mackerel is great too, as is wild salmon.  The thing to google is mercury levels in fish. Interestingly, the mainstay of kooky TubeCeleb fitnessers - orange roughy - is pure fucking poison. No wonder they're all mad as hatters.

I used to be an egg white guy but there's a lot better sources of protein with higher bioavailability. Cook the egg and eat the yolk. All meats are fine imo, but for beef I tend to go for a good cut for steak or roast.

Maybe you're not a dairy guy but I dig cottage cheese. I also like butter, cream, milk, and cheeses but eat them in moderation.

Grainswise, I'm mostly interested in it's GI. I don't believe in pre or post workout insulin spiking with high GI carbs since I subscribe to the Efficient Body Theory (of my own invention) which states that you will make good use of nutrients in the 24 hours between your workouts and have glycogen compensation aplenty if you're just eating well, even without slamming down cokes and icing sugar. I like brown rice and beans other than lentils. Yuk. Oatmeal occasionally, but only with cream (meh) and honey (which can be good, if its good).

I say fruit is good. Juices not so much. There's not like 4 fruits. There's a lot of cool shit. I don't get guys who won't touch fruit. Farming practices come into play big time, as with anything else, but that's a horse of a different rabbit hole. Berries for sure. Especially blue ones.

Check out all this good stuff. Yeah, you have to cook it but planning and prep can actually be fun when you're not too busy.

http://www.whfoods.com/foodstoc.php

... although tuna on their list... not so much. Again, mercury contamination.

Your broccoli is good but don't cook the shit out of it. Kills the sulfurafane. Best is sprouting broc seeds and blending them followed by other smoothie ingredients. Dr Rhonda Patrick of JRE fame has the details. There's another rabbit hole.

I once made a crack that Getbig was fruit and vegetable free. Let's see if guys tell you to live on boiled chicken breast and brown rice.

And green tea, which is easily brewed cold. Throw a few bags in a bottle for the next day.


Edit: Slit.

[IroNat]

Eat junk food sparingly.

Don't overeat.

That's all.

[wes]

1.- Whey shake mixed with water

2.- 8 eggwhites, + 1 whole egg(stir in sauteed peppers and onions and cook in non-fat cooking spray)
1 cup oatmeal (no milk or sugar can use Equal or another substitute)
10 oz. glass of water

3.- 1 can tuna plain
2 rice cakes
10 oz, glass of water

4.- chicken breast
baked potato ( artificial butter spray)
veggies (plain, pile them on)
10 oz. glass of water

5.- chicken breast
2 rice cakes
10 oz. glass of water

6.- whey shake in water

Add in a few Tbsps. natty PB here and there and drink a shitload of water during the course of the day.

You`ll be ripped in no time and forget the beets please.

Thank me in a few months when all the hot slit is gravitating your way.   

[joswift]

Eat junk food sparingly.

Don't overeat.

That's all.

this

[njflex]

1.- Whey shake mixed with water

2.- 8 eggwhites, + 1 whole egg(stir in sauteed peppers and onions and cook in non-fat cooking spray)
1 cup oatmeal (no milk or sugar can use Equal or another substitute)
10 oz. glass of water

3.- 1 can tuna plain
2 rice cakes
10 oz, glass of water

4.- chicken breast
baked potato ( artificial butter spray)
veggies (plain, pile them on)
10 oz. glass of water

5.- chicken breast
2 rice cakes
10 oz. glass of water

6.- whey shake in water

Add in a few Tbsps. natty PB here and there and drink a shitload of water during the course of the day.

You`ll be ripped in no time and forget the beets please.

Thank me in a few months when all the hot slit is gravitating your way.   

THIS,,,close to mine ,,i use vegan protein now better on my stomach,,,

[oldtimer1]

Damn I have no discipline with diet.  If I ever told you what I eat you would think I'm a big fat guy and I'm not.

[deadz]

As I get older, the more I am making health my top priority, over anything else.

I got rather fat in 2018 - I was up to 213-lb.  Starting in March of 2019, I fasted to lose weight, and quickly dropped to 173-lb [90 days].

Since June, I have been in the 170's.

I would like to maintain a body weight in the 170's, while shifting my body composition to the muscular.  I expect to settle around 173-176.  Ultimately, I plan to be in the 170's.  Under 170-lb is fine, but I have no intention to ever hit 185-lb again.  My weight always goes straight to my stomach at that point.

So with that said, I am looking for "The Six Foods That Work" [sorta].

I am thinking:

- Olive Oil
- Broccoli
- Beets
- Sardines
- Nuts
- Egg Whites
- Chicken Breast [although I may go vegan, for ethical reasons - although time will tell]

I intend to eat very little junk food [aside from sporadically - once a week to once a year, in small quantities, and I will be removing dark sodas from my diet in the new year, to prevent my teeth from staining.

I am quickly going grey, and may have to start dyeing my hair.  

I probably need botox too, at this point.  

My primary goal is health, but I would like to maintain some aesthetics while I'm at it - and be strong.  Or at least as strong as possible while being healthy.

Also: I have never done cardio before, and would like to incorporate that into my routine.

I'm thinking - working out with weights four days a week, but go to the gym on the other three days to do an hour of medium-pace cardio?

Any suggestions here would be helpful.

Again - my primary goal is health, but insofar as I can be strong and maintain some physique aesthetics, I am open to that.

I am just looking for some basics here.

Also, being 37 now, I am open to including supplements...but not if it compromises my health.  I am open to using supplements - but ONLY if I can do that while being healthy.

Are there are Getbiggers who are 35+ who have some views on this?

Any suggestions would be appreciated.  Keep in mind that I am extremely dedicated to following a diet and workout program perfectly.  I have NO PROBLEM eating only 10 different food items if need be - as long as those foods make me healthy, and ideally - strong, while maintaining decent aesthetics for my age.

FYI, I am already mildly in ketosis, as I eat very low carbs naturally.

Would love to hear some thoughts from fellow Getbiggers.  Again - my goal is to be healthy, and if possible - strong and aesthetic too.  Just seeking some basics that would optimize these three things.

My diet mainly consists of whole eggs, whole wheat bread, natty pb, cream of wheat, sardines, lean ground turkey, ww pasta, rice and whey isolate.

[Powerlift66]

Not big on using diet sites or tracking software, but this one is OK.
Gives you idea's for certain Mediterranean meals if that's how you choose to eat (or Keto, etc).

You can choose number of calories wanted, meals per day to eat, ratio's of fat, carbs, protein, and it will give you the meals.

https://www.eatthismuch.com/

[Powerlift66]

If you want to estimate goals ("muscle gain" or "maintenance") this one might work for you to figure out your caloric totals.
Then jump over to the other one I posted above.

https://www.bodybuilding.com/fun/macronutcal.htm

[JuicedKangaroo]

Just track your macro intake in MyFitnessPal (free) and have the freedom to eat whatever you want (within reason)?

[a_pupil]

why not just stick to what lost you the weight but up the protein 

if you're focusing on health, forget steady pace cardio and find some dudes to play basketball/soccer a few times a week. Or join a wrestling/boxing/mma gym.

[Slik]

I stay fairly lean all year. I’m too light right now at 197. I like to be 207-215. Here’s basically mine.

Breakfast. 8am
12 egg whites
1 cup oatmeal
2 prunes

If I have no time
Drink the 9 egg whites from egg beaters although aldis has then cheaper I stock them in my fridge
2 pieces of toast with spray butter and a swipe of jelly
2 prunes

3 hours later 11am
Drink 9 egg whites or whey isolate

1pm
Lunch. Grilled chicken breast over rice. 2 oranges.

4pm. Drink egg 9 whites.

I work long hours. 7pm a karbolyn or similar carb based drink
Gym

9pm or 10pm dinner.
Huge salad with low fat dressing.
Chicken breast or turkey breast based meal with pasta or rice. Unlimited veggies.


11 pm. Yogurt and fruit either blended like a smoothie or as is.

And occasional cheat days. I’ve thrown in frozen yogurt lately to put some weigh on. Will also make treats like my fudge brownies regular mix but made with egg whites yogurt and water with added walnuts. I do that pretty reg. Never been a low carb guy. High protein carb way low fat.

Natty old man. Blood work cholesterol always perfect. Work long hours have lots of energy. Run 3 business.
I take some supps then forget too. Always been like that.

Modify your calories by portion size or add stuff in. My job is very physical. I eat around 4K a day. My portions of rice and pasta are not small and I go through 1-2 pounds of breast a day. I can routinely eat a pound of pasta at dinner. If I remember right that itself is 1800 cal.

[The Italian Lifter]

Could it be that eating pussy keeps you lean?

In my 20's used to eat a fucking lot and I was much leaner.

Coincidence?

[Hypertrophy]

Just stick to the DASH diet - pretty much the ideal diet to avoid a lot of maladies:

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456

[IroNat]

Could it be that eating pussy keeps you lean?

In my 20's used to eat a fucking lot and I was much leaner.

Coincidence?

Needs further study.

[njflex]

GOOD STUFF HERE

[Rambone]

Just track your macro intake in MyFitnessPal (free) and have the freedom to eat whatever you want (within reason)?

That’s what I’ve done during cuts. I haven’t logged anything in a while, but when I do, I’ll weigh myself on an empty stomach after a juicy morning dump, track my cals, hit some protein, carb and fiber benchmarks, fill the rest of the calories in with fat, and adjust calories based on my weight changes throughout the weeks.

[tres_taco_combo]

As I get older, the more I am making health my top priority, over anything else.

fasting and Keto is ideal for anti aging (avoid snacking) never spike your blood sugars

youtube Eric Berg for the best keto/fasting info

[Matt]

Great posts, guys!!

I plan to commit to this very soon...probably on Monday, actually.  And when I commit to anything - I'm all in.

[IroNat]

Great posts, guys!!

I plan to commit to this very soon...probably on Monday, actually.  And when I commit to anything - I'm all in.

To what?  Eating pussy?

[joswift]

healthy and bodybuilding dont belong in the same sentence..

[IRON CROSS]

Eat fresh sardines not boiled/canned !.

Sardine is very oily fish !.

[Matt]

To what?  Eating pussy?

No, no.  Well yes, but...

I meant that I'm committed to eating sardines.

[Primemuscle]

As I get older, the more I am making health my top priority, over anything else.

I got rather fat in 2018 - I was up to 213-lb.  Starting in March of 2019, I fasted to lose weight, and quickly dropped to 173-lb [90 days].

Since June, I have been in the 170's.

I would like to maintain a body weight in the 170's, while shifting my body composition to the muscular.  I expect to settle around 173-176.  Ultimately, I plan to be in the 170's.  Under 170-lb is fine, but I have no intention to ever hit 185-lb again.  My weight always goes straight to my stomach at that point.

So with that said, I am looking for "The Six Foods That Work" [sorta].

I am thinking:

- Olive Oil
- Broccoli
- Beets
- Sardines
- Nuts
- Egg Whites
- Chicken Breast [although I may go vegan, for ethical reasons - although time will tell]

I intend to eat very little junk food [aside from sporadically - once a week to once a year, in small quantities, and I will be removing dark sodas from my diet in the new year, to prevent my teeth from staining.

I am quickly going grey, and may have to start dyeing my hair. 

I probably need botox too, at this point. 

My primary goal is health, but I would like to maintain some aesthetics while I'm at it - and be strong.  Or at least as strong as possible while being healthy.

Also: I have never done cardio before, and would like to incorporate that into my routine.

I'm thinking - working out with weights four days a week, but go to the gym on the other three days to do an hour of medium-pace cardio?

Any suggestions here would be helpful.

Again - my primary goal is health, but insofar as I can be strong and maintain some physique aesthetics, I am open to that.

I am just looking for some basics here.

Also, being 37 now, I am open to including supplements...but not if it compromises my health.  I am open to using supplements - but ONLY if I can do that while being healthy.

Are there are Getbiggers who are 35+ who have some views on this?

Any suggestions would be appreciated.  Keep in mind that I am extremely dedicated to following a diet and workout program perfectly.  I have NO PROBLEM eating only 10 different food items if need be - as long as those foods make me healthy, and ideally - strong, while maintaining decent aesthetics for my age.

FYI, I am already mildly in ketosis, as I eat very low carbs naturally.

Would love to hear some thoughts from fellow Getbiggers.  Again - my goal is to be healthy, and if possible - strong and aesthetic too.  Just seeking some basics that would optimize these three things.

Maintaining your weight is less about what you eat than it is about how much.