June 21st, 2010, 02:30 AM
Macronutrients vs. Micronutrients
June 21st, 2010, 02:41 AM
Here is what I do/eat.
3 whole eggs/2 egg whites (5 total)
tablespoon of canola oil.
1 cup of nonfat milk.
Almonds for snack, non salted bout 30 of them I would say.
Whole Grain wheat 2 slices, with 1 tablespoon peanutbutter
1 cup of nonfat milk.
3 cups of steamed veggies, Broccoli/Califlower.
1 cup of black beans
6 slices of smoked turkey breast, 2 slices whole grain wheat, 1 tablespoon mayo, mustard.
1 cup nonfat milk.
Workout: run for 4 miles on the elliptical. On M I do biceps/triceps and run 4 miles. Tuesday I do my situps on exercise ball, 10x30 benchpresses. Wednesday I do 4 miles on ellipt and do leg machines for working out legs. Thursday I do back/shoulders. Friday I do 4 miles on elliptical.
Post workout: 2 scoops of whey protein/ 2 cups nonfat milk/ 1 banana.
Later on in the day if I'm still hungry I eat 1 cup nonfat cottage cheese.
June 21st, 2010, 03:38 AM
Whoever gave you that advice doesn't know what they're talking about.
BOTH sets of nutrients are important. Anyone who tells you to ignore one over the other is simply full of BS.
Macro nutrients are important when you're losing weight for making sure that you're getting enough protein to sustain muscle and making sure you're getting enough healthy fats to allow you to process all those micronutrients.
Micronutrients, obviously, are the components of the macros ... and you want to make sure you get sufficient quantities of those vitamins and minerals that are crucial to being healthy.
What you eat looks ok, although I'll agree that it's a bit low in veggie/fruit. You get the bulk of your veggies during your middle meal and, while there's nothing wrong with broc and cauli, you do need more variety. One of the "tricks" to making sure you get enough variety in your micronutrients is to eat as many different colors of veggies as you can. Add in some tomatoes, some carrots, some squashes, etc. Also don't be afraid to add some fruit in there - there is nothing wrong with fruit as long as you eat it in moderation.
For example, I'd suggest:
Next time you make your eggs, make an omelet and add some chopped frozen spinach and some diced tomatoes.
Have an apple with your peanutbutter sandwich.
Add some diced summer squash or butternut squash to your steamed veggies.
With your turkey sandwich, throw on some slices of cucumber and tomato. Or add some pickles.
Add some frozen blueberries or strawberries to your cottage cheese for your final snack.
Over the course of the day you're talking about maybe another 100 to 150 calories from those things but nearly tripling the amount of nutrients you're getting.
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