Nutrition

[patricia]

This is such an important topic not only for our four legged babies, but , also for the two legged ones. Though my training in the fitness field and my limited medical back ground, yes, we paramedics and firefighters need all the info we can get to keep us strong and fit for our back backing job. If we don't take care of ourselves, we won't be able to care for babies. So. if you have any questions ,please, ask, if I don't I promise I will find it for you. Nutrition so important for everyone.

[twogreys]

, I'll start!!
My DS is 15, almost 16, he is 6'2" and only weighs 155#!! He currently is playing basketball and is quite good but gets pushed around alot because he is a feather weght. So, he works out at school but what can I feed him to put on some good weight.

I wish I had his problem!!! THANKS Patricia!!

[patricia]

Great question ,so here we go, first start having him eat 5 to 6 small meals a day, its sounds a lot, breakfast, 1 cup of oatmeal or cream of wheat, 6-8 egg whites, Iusually buy the egg beaters and scrbble them up, and a protein shake, some time in the mid a.m a protein bar/ engery bar, and a shake, lunch protein, a piece of chicken breast baked or gilled, not fry, sweeet potatoe,or white baked potatoe, a cup of brown rice, stayaway from white rice a nice green salade the darker the greens the better, with a light no fat dressing or oliver oil and vinger, in the afternoon a bar or shake, and dinner similar to lunch also any white fish, tuna, scaollops, crabmeat bascilly any sea food, not fried, a baked potatoe, or sweet potatoe, veggies, corn, beans, salada and before bed more protein a can of tuna, or a protein drink a wonderful supplement to take is also creatine and glutamine select Beverly International dietary supplements and Parrillo are out of this world I use them and you can order off the internet I love the Chocolate Almond Coconut engery bars, tastes like an Almond Joy Bar also they sell great muscle provider shakes which heips to build lean muscle mass my favorite is chocolate,I have a real sweet tooth and this helps with my cravings,outstanding products. Does he lift weights, he shoul lift heavy with low reps, this will put on size , muscle size. I understand, I was also so tiny 5ft2in and 112 lbs and I have small joints and a small frame. Since my work-outs,and eating right my body fat was 38% down to 10% in my last show. It will work give it some time. If you would like me to work out a meal plan for him I would be happy to, just let me know. He will be just fine , oh and cardio, since he is tall and slender no more then 30 minutes 4-5 days a week. We want him to start putting on the muscle mass. Keep in touch with his progress, and thanks for asking! Have a wonderful day.

[patricia]

Oh my goodness were is my head! He needs to drink water, water, and water, approx. 8 glasses or more a day I'm up to a gallon, but it took me along time to reach that goal. He can also eat turkey and very lean cuts of red meat. Work-outs 4 sets each exercise , first is a warm up, heavy with the weights, 1st. set, 15 reps, 2nd. 10 reps, 3rd 8reps, and the last set, 6 reps. Adbs every day or other day, 50-100 upper. 50-100 lower, 50 each side or until you feel that burn, also contact the muscle you are working, push ups are great upper body work out for chest and triceps try to work up to 100 every 3 days, will build the chest very quickly, also pilates for core and lower back and stretch after each set!!!, very imprtant to increase muscle felxiably and move that lactic acid though the system. Also a good multi-vitamin. Good luck and hang tuff. I also tell my female clients, as a joke, men rarely cheat on women who can beat the tar out of them. You can sub , women rarely cheat on men who can beat the tar out of them, just plain old gym trash talk! Have a healthy day!!

[twogreys]

WOW!! That sounds like it would be good for me too!!
Veggies are always hard to get him to eat, but I can try to sneak them in.
Thanks you so much for the wonderful advise. I'm going to go get on the eliptical now!!!

[patricia]

Outsanding! Good luck with your new meal plans! I love to see and hear folks wanting to work-out!! You made my day!

[Lauren]

Hi Patricia,
I am new to this site, but I just happened to come across this post. I work out 2-3 times a week. My workouts include 35-45 minutes of cardio some weight machine training, and crunches on a ball. My problem is that I feel as if I have hit a plateau and I am not losing inches like I would prefer to. I feel like I work out just to keep myself at the current weight I am at. I would really like to drop about 15 pounds. Many people tell me I don't appear to weigh the 150 pounds I do. I have a lot of muscle mas, however it is not defined. I am rather busty for my frame as well. I am wondering if you have any meal ideas I could go off of. I know I do not get enough protein in my diet, plus I don't know when and how I should eat on a daily basis and what to consume before and after my workouts. Any advice would be greatly appreciated!!!

[patricia]

Hi Lauren and welcome. Sounds like you are on the right track, you may need to change your eating habits. To lose those unwanted pounds you need to increase your metabolism. First you want to start to eat 5-6 small meals a day, if you can, do your cardio first thing in the morning before breakfast to jump start your metabolism. You need to have some type of protein with each meal. Here is a sample meal plan for you: Meal One: 6 cooked egg whites, I use egg beaters and fry them, 1/2 of cup of oatmeal or cream of wheat or grits. Meal Two: Some type of a protein shake or bar, just make sure the sugar and carbs. are low. Meal Three: 3 oz. Skinless chicken breast, 1 cup of brown rice, 1 cup of frozen or chopped broccoli, or a salade with oil and vinger or fat free dressing. Meal Four: Shake or a bar or both. Meal Five: 4 oz. White turkey meal can be roasted, 7 oz. sweet potatoe, baked in the skin, 1 cup of green beans, frozen or cooked. Meal Six: Shake or a bar. You can also change it up of course with 4 oz. tuna, packed in water 7 oz. baked potatoe with in skin, 2 each celery-raw, 1 whole raw carrot, 6 oz. Sole/flounder, baked or boiled 3 cups of Romaine lettuce, chopped or 2 cups of fresh spinach-chopped. Drink up to a gallon of water a day, I know thats alot, so work up to it. Stay away from the stachy carbohydrates, but you do want the complex carbs: Barley, Black beans, beets, black-eye peas, chick peas, corn, vream of wheat, great north beans, grits, kidney beans, legumes, lentils, lima beans, popcorn(air-pop), potatoes, rice cakes, sweet potatoes, winter squash, yams, any other natural unrefined grain, no bread. Proteins: Egg whites, white meat chicken, white meat turkey, tuna, shimp, scallops, crab meat,clams, white meast fish, verison, and very lean cuts of red meat. Foods to avoid, simple sugars, fats, most fruits, except, green apples, strawberries, blueberrries, and blackberries, rember, fruit is high in sugar. Eat every 3 hours, cut out the sodas, fruit jucies, sweeten teas and coffees. Increasr cardio to 4-5 days a week, break down your work-outs to one large muscle group and one small muscle group, example, chest and tricep, back and bicep, legs and shoulders, do 4 sets of each, first set 12 reps, and weight, 10 reps, add weight 8 reps, add weight 6-8 reps. Remember to stretch after each set ro atleast 20 seconds. Good luck and keep me posted and feel free to ask me any more questions, I would love to help you.