My meals form Monday to Friday
>oatmeal with berries or peanut butter/cream cheese sandwich
>biscuits with tea
>a bunch of fruit(dates, bananas, and apple mostly)
>nuts
>workout
>huge salad with eggs
>nuts
>apple
I thought eating healthy was supposed to make you feel good and not weak
>nuts
>not eating deez nuts
i think i found your problem
NOT ENOUGH SODIUM
or
NOT ENOUGH CARBS
or
NOT ENOUGH CALS IN GENERAL
DONT MAKE IT SO FRICKING HARD
EAT
>not enough cals
What the hell are you talking about. I am talking a big peanut butter and cream cheese sandwich
>bread: 220 calories
>peanut butter: 100 calories
>cream cheese: 100 calories
>banana: 100 calories
>biscuits: 200 calories
>dates: 60 calories
780
>nuts: 300 calories
Total: 1080 calories
>big salad with three eggs: 700 calories
>nuts again: 300 calories
This is well over 2000 calories
With small workout it would be like 1700 calories (-300)
>small workout
ngmi
>big peanut
butter: 100 calories
>big
A serving of peanut of butter is 2 tablespoons and is 190 calories.......
1700 calories is literally half of what you should be eating Black person
i would replace the pb and cream cheese sandwich with scrambled eggs, i don´t know your BMR or TDEE but you are leaning a little too much onto the carbs.
drop the biscuits, those spike your insulin and will get you feeling like shit. up the oatmeal and put the Peanut butter in it instead of the bread, it doesn´t spike it so bad and keeps you fueled for the workout and recovery
Get some chicken in too, or beef.
Get whey protein.
>Only eating veggies once a day
Try to eat a bigger variety of food, or do more cardio to eat more nutritious foods. Too many nuts in your diet honestly
you need to eat at least 3000 calories to grow
Because you're devouring sugar and non essential stuff. You don't need salad, just eat legumes. You also need meat, fish and chicken as they are the ones that contribute to lean muscle mass. Now stop complaining and eat better you moron
Where the frick is the protein bro
Egg, nuts, and peanut butter
>nuts, and peanut butter
lol
are you a squirrel?
eat meat homosexual
and more eggs
and supplement vit d, magnesium chloride, zinc, and omega 3
because you dont eat meat moron
eat meat you pansy
Add in some tofu. I eat like you and feel great. No meat either. Are you vitamin deficient?
It’s weird for me to be vitamin deficient when I eat fruits every day. I feel weak not in the sense that I am hungry but like I feel like I barley have any blood and I am going to faint. Weirdly enough I can still do my workouts all right but it’s still that weird feeling
Get better sleep. Get more iron in the diet, red meat, lentils and leafy greens. Salt your food with iodized salts. Eat something more delicious. If you crave it and it's real food then allow it. Don't deprive yourself what you want to eat. But try to train yourself to find enjoyment in the healthy stuff. Olive oil should be taken daily too and heavy doze of fish oil.
Is it weird to say I like my diet. I actually love the taste. Coffee with a bunch of nuts is the best. Pic related was my breakfast a few days ago. I really don’t get it I think it’s the lack of meat t bh and I am unfortunately sensitive and autistic over meat quality.
>Why do I feel weak
literally everyone says it's lack of animal protein
>No I don't think that's it and I like my diet
ok bro then why ask? just frick off then
Nah I mean I am willing to change but I don’t know what to do about meat when I don’t want to get fast food and I don’t know how to cook :x. Only time I get meat is during weekends at restaurants
buy yogurt or milk or whey isolate then. or better yet just get some ground beef and brown it in a pan. any moron can cook that
Okay I’ll try. Ground beef. Frick dude the thought of shallowing a bone scares the living hell out of me.
wtf
>the thought of shallowing a bone scares the living hell out of me.
Really really low chance of having a bone. Just throw the meat in a pan, salt, pepper, onion powder and something spicy.
Cook until fully brown
I don’t think he’s even capable of that anon.
I really want to know where this paranoia is coming from
Yeah ground beef was the first thing I cooked myself, really good as a beginner meal. You can do some microwavable rice and sour cream + shredded cheese and its very solid meal, just dont go overboard on the fats
Maybe chew your food? You're not a snake.
>I don’t know how to cook
YouTube you stupid rabid Black person. Fricking hell SWIM should break your skull with their bare hands and duck your brains for practice. I swear to God I’m going to buy IST just so I can perma & range ban homosexuals like you.
If you can't learn to cook steak, make a burger, or cook a chicken store fry you are functionally moronic and should just give this whole thing up. Just eat double quarter pounders with cheese 3x per day.
If you literally can't cook, buy some cold cuts. Packed with protein and can eat it straight from the fridge. Better yet, learn to cook. Cheaper and then you can eat hot food.
Continue eating that stuff but add in eggs, or protein powder. Get some thick cut pork loin and bake it with a good sauce. I would absolutely feel super weak if I ate what you're showing for breakfast. I eat 3 thick slices of toast fried in quality grass-fed butter and fried 3 eggs. I drizzle olive oil on all of it. Then I eat whole milk plain yogurt with collagen protein and psyllium husk stirred in. Then 5 strawberries added to the top of it. I'm getting plenty of carbs protein and fats right off the bat in the morning.
Does your mom know you're posting on IST? You need to be 18+ btw.
>fish oil
You meant a serving of oily fish, like salmon or deenz, right anon?
No I didn't mean that. Is that a much superior way to get 1g of dha per day? Am I on the wrong track with fish oil?
Thats the Sneed oil addiction
Fruits are not a good source of vitamins
>It’s weird for me to be vitamin deficient when I eat fruits every day.
Due to soil depletion, fruits and vegetables are no longer a good source of vitamins. If you aren't eating comically large amounts of fruits and vegetable, or taking supplements, you're probably deficient in at least one important vitamin.
>It’s weird for me to be vitamin deficient when I eat fruits every day.
It's not so weird. Your body needs to absorb those nutrients or else they're just getting pissed out your dickhole.
fruits are basically nutritionally void, dont fall for the fruit meme
what's your protein and iron intake look like? I'm going to assume you're a woman.
a lot of simple sugar, lack of slower carbs, doesn't look like a lot of protein
Don't talk shit about peanutbutter and bananas on whole wheat toast. Just eat some bacon and eggs with it too
>no (red) meat
>no eggs
>no animal fats
>no honey/maple syrup
>few carbs
Try again
My bad, complex carbs
>no eggs
>OP said big salad with eggs
If it’s not 6+ eggs it doesn’t count when you’re eating fricking nuts and vegetables
>all that sneed oil
>simple carbs
>little protein
>falling for the fiber meme
I eat 2-3 pounds of somewhat fatty red meat a day (most of the time it’s all eat in a day). I feel like twisted steel and panther piss 24/7. I eat some carbs when I want but 95% of my diet is meat and milk with a few supplements.
>somewhat fatty
yeah i think this is the key. i know i feel a lot better since i've switched from the 80/20 ground beef to the 85/15. the high fat beef might take longer to digest, it just makes me feel better when i go with the slightly less fatty, but 90/10 is too lean imo.
I get 88/12 from Costco and it’s perfect.
well i've been looking at the grams of fat, and the 85/15 has around 17 grams per serving which is the most similar to the average cut of steak. the 80/20 has like 20 grams which is a higher fat content than any cut of steak in existence as far as i know. i think thats why the 80/20 was a shock to my body, its like "wtf is this, this isn't what i've evolved to eat"
*23 grams of fat actually, the 80/20 is insane
You eat any eggs?
Yeah, if I don’t feel like having meat for breakfast or if run out I’ll have 8 - 10 whole eggs. I’ll add salt, creme fraische, low moisture mozzarella, and a bit of hot sauce to it with a glass or two of whole milk. Sometimes I add a splash heavy whipping cream to my milk so it tastes like ice cream.
Milk is mostly carbs moron
Wrong.
try eating a bowl of grassfed ground beef and steamed broccoli with a little bit of white rice on the side. after eating a meal like that you should feel like an unstoppable force. werks 4 me.
You’re spiking and crashing your blood sugar, especially with that oatmeal breakfast, biscuits, and fruit.
Eat your meals with veggies (if you have them) first, then protein/fat, then starches, in that order.
>eat two eggs fried in butter before the oatmeal
>put peanut butter on the apple
>eat fibrous veggies before carbs
Simple stuff really
Not enough high quality protein, unless you're trying to transition.
>he fell for all those memes
People who think nuts and eggs are a good source of protein are moronic. If something has less than about 10 grams of protein per hundred calories it's not a good source of protein especially if you're trying to keep your calories under 2k for whatever fricking reason. A package of tuna has 18 grams of protein and only 80 calories. A block of tofu has 40 grams in about 400 calories. I'm assuming you're vegetarian. I'm vegan and eat 200 to 300 grams per day with protein shakes fake meat tofu and seitahn. Just stop eating like a moron and start tracking your nutrition with a nutrition app like chronometer and actually measure your food. Also increase your sodium or you'll feel like shit.
>People who think eggs are a good source of protein are moronic
>eat up to 300 grams per day
/fit/
Nothing wrong with eating 300g of protein. An excess won't hurt you, a deficiency will. Also, according to google a large egg has 6g which is not good for a main source of protein.
who has 300 lbs of lean mass even most bears don't have that. 1200 kcal of just protein is dumb and highly imbalanced
No you shouldn't eat 300g of protein per day, 1g / lb is overkill already.
But eggs are incredibly filling, 70kcal a pop for 6g of protein. Unless you plan on going full Gaston, wolfing down dozens daily, it's not a main source of protein. It's an accessory that you can add to breakfast or as a snack.
500g of Icelandic / Greek Yogurt is ~58g protein for ~320 kcal. You can mix it with frozen berries and 50%+ of the calories are protein. That's a source that you can reliably use to hit protein targets.
200g chicken breast is 60g protein for 330kcal, again, a great source that can be a foundational part of your diet.
Eggs? No.
Why shouldn't I eat an excess of protein? Genuinely asking since I'm on track to hit over 260g today
It's hard to digest. It likely gets converted to carbs or fat. Gluconeogenesis
For most people it's harmless, except that it's very expensive and completely pointless. The upper limit to what is useful is ~1g/1lb ideal lean mass.
It can be hard on the kidneys in extreme excess (what you’re doing)
Damages renal filtration system. You shouldn’t consume more than 2,5 g per kg body mass and even that is excessive considering going above 2 g doesn’t show improvement in muscle synthesis
t. MD
Eggs are a good source of protein, but you are right about nuts.
10 grams of protein per 100 calories is a high protein food, it means 40% of the calories in it are coming from protein. If you are a 3k calories diet you would have 300 grams of protein, which in all cases would be more than enough.
The issue is people buying meme “high protein” foods where 10% of calories come from protein. For example peanut butter is ~16% of calories for protein.
there are three kinds of foods
abundant protein
balanced protein
scarce protein
abundant protein is basically just meats and whey, balanced protein is eggs, milk, certain plant thingies, scarce protein is everything else
abundant protein foods balance out scarce protein foods, then balanced protein foods basically just top things off
example: whole milk is like 180 kcal for 10 grams of protein, so only drinking milk basically gives you all the protein you need for a normal calorie goal, but you can't just only drink milk or eat eggs, you usually eat some scarce protein foods, and now your protein ratio is going into the negatives and so you have to eat some abundant foods.
Not NEARLY enough protein.
Skyr/Greek Yogurt
Beef Liver (1x a week) / Red meat
Sardines
Eggs
Orange Juice (pre workout w/ caffeine pills)
These things should be major components of your diet, with bread, pasta, and potatoes combined as needed for extra calories.
Peanut butter is crap except as filler calories, nuts are for vitamins and omega 3s. Read the actual nutrition label they're required by law to provide you. Anything with sub 30% of calories from protein is a NOT a good source of protein.
• Doesn't eat meat
• Asks why he's weak
A thread died for this
Assuming even 2 servings of each thing, you're not even getting the bare minimum amount of protein, for an average male of 5'10 thats about 50 grams. If you actually lift, that necessity rises between 130 grams to 200 grams per day
Not enough protein, too many carbs
Eat less carbs, eat more proteins and fat
> Not enough carbs
> Not enough fat
> Not enough protein
> No salt
> Probably deficient in other shit too
This looks like a troll post but I'll take the bait
basically this
Meal 1
>oatmeal with berries or peanut butter/
Make it oatmeal with berries, banana and milk and 2 scoops of whey + few nuts
Meal 2
>cream cheese sandwich >biscuits with tea
Sandwich with real cheese and ham lettuce tomatoe for taste/health, a glass of milk with 1-2 scoop of whey, an apple+ some nuts a buscuit and tea
-That is 2 meals with good carbs, fruit and protein so you are carbed up on good to go for your workout
Workout
Meal 3
>huge salad with eggs
This is post workout meal, another time where you need some carbs. Add pasta to the salad for more carbs, add another egg or two for more protein, or put some additional protein in it from other sources maybe ham it fits with egg, maybe make tuna salad or chicken salad, remember keep in carbs + dates, fruit
Meal 4
A protein shake, a can of tuna, a protein bar, + a fruit, or chicken/tuna/steak salad,
Here you have 4 meals, getting in enough carbs before and after workout, protein is spread out evenly trough the day
Holy shit,dude how many scoops of protein is that?Shit is expensive
Where i live protein powder is the cheapest source of protein and the easiest one to eat which is why i suggest that as a source of protein. If he wants to he can change it with any other high quality source of protein like fish, meat, dairy or whatever but that will be even more expensive. Protein is actually really expensive
>oatmeal with berries (or peanut butter)
Carbs + sugar (or fat)
>biscuits with tea
Sugars
>a bunch of fruit
sugars
>nuts
Fats
>huge salad with eggs
First time eating protein!
>nuts
Fats
>apple
Sugar
Your diet is literally sugar and fat, there’s very little protein and carbs, of course you feel like shit.
>Your diet is literally sugar and fat
>there’s very little protein and carbs
>literally sugar
>very little carbs
IST nutritional science
Probably meant very little complex carbs
If you can't understand the connotative difference between "sugar" and "carbohydrates" then you're a fricking moron.
Is this a troll? Obviously too many carbs.
Sedentary hands typed this post
>t. 400g carbs minimum/day
How many calories are you eating? Insufficent energy, irrespective of macro composition, will make you feel like shit.
If you are getting enough, then yeah, get more protein into your diet. It'll help if you replace all the snacks you've listed with actual meals.
I normally eat 1 shitty but still high protein/fat meal a week to keep from feeling this. Yesterday it was a frick huge burrito with chorizo egg bean and cheese from an authentic Mexican joint full of brown working class Mexican men heading out to do construction work in the morning
how is that healthy you fricking pussy homosexual
That sucks,did you pick that diet from a vogue magazine?
you need to eat some meat dude
>no meat
>minimal protein
>minimal fat
>high carb
You're not eating healthy.
b-but its low calorie
Low calorie is not inherently healthy. In fact, low calorie is more likely to be unhealthy due to relying on such a small amount of food to get all your nutrients.
Eat some more meat
Because your organ systems and glands are weak. And your healthy diet is not stimulating your systems. They are running unaided and at optimum; which is frightening.
Who /eat whole jars of olives/ here?
>why do I feel so weak when I'm eating healthy
caloric deficit
>nuts
Did you activate them?
Why would I? I don't want to be tracked
meat gives you creatine, all the good amino acids (you're eating a perfect mirror of your ideal body composition), iron, zinc, b vitamins, protein, choline, phosphorous, etc
you don't need meat to be healthy and energetic but it's easymode dieting, just eat meat and potatoes and like rye bread and kefir and that's 90% of a healthy diet
What does it even mean to eat healthy? Seriously ask yourself this question.
Where is the meat in your diet? Where are the animal proteins and fats? No wonder you feel like shit. Listen to your body and stop taking dietary advice from single mothers on blogspot.
Not enough meat. Add in a bit of red meat. You don't have to eat it everyday but at least 3 times a weak will help.
MOST PLANT FOODS ARE BAD FOR YOU BECAUSE OF MODERN FARMING PRACTICES
your diet should be 80% grass fed meat/organs and eggs like how humans ate before the recent invention of farming and 20% pesticide free fruit
R8 my diet.
Cashew butter was a one time thing.
Obviously 2l+ of water.
Struggling a bit with calcium and vit E.
I take a big dose of additional vit D every few days and spend plenty of time outside (I do calishtenics).
what tool is this?
https://cronometer.com/
thanks
switch to full fat yogurt. you wont absorb the fat soluble vitamins otherwise
What's the best yoghurt?
Greek?
Normal sour cream?
What fat % are we talking about 10, 20, 30?
is a spoon of natural peanut butter a day bad for you if you wanna lose weight?
> Eating health.
> Vegan.
Not a chance in hell its "Healthy" for you, bwaahhahahahhahaha! Nice bait, have a (you)
Eat eggs and bacon in the morning to spice things up.
I dont feel ANY muscles working anymore, yet I'm lifting more than ever for more reps and am able to lift more each session. The only difference is how heavy the weight feels and how hard I clench my teeth/pressure in my face.
What gives?
Unironically natty btw, am I about to snap my shit?
Not enough time under tension during reps, got to use yielding isometrics or isolation training.
Well, start by focusing on contracting certain muscles in isolation exercises.
One I recommend is the chest fly machine. Rather than being flat against the seat, pin your shoulders back like a bench press.
On the widest setting with an open palm on the handles, push the weight together than pause when they're together.
The pause is what will make the connection with the muscles in use at that time and the movement.
>biscuits
>fruit
Your diet basically consists of flour (empty calories) and sugar (instant-burning calories)
Eat fricking meats and eggs and actual veggies brah
Sweet potatoes are your friends
>No meat
Theres your problem
Peanut butter is a huge meme, it’s inferior even to most plant proteins. You need to be eating meat. Stop eating nothing but nuts and fruit, drink some milk.
electrolyte frickery
I wouldn't exactly consider that healthy. You're getting a sugar crash! Sugars from bananas, honey, and highly processed PB loaded with corn syrup. Skip the fruits in favor of green veggies and buy unprocessed organic PB. Eat a nice steak or some chicken with cottage cheese and definately more eggs and avocados.