My Nutrition Class Thread

[Hercalees!Hercalees!]

I made the Beanut Butter with black beans and peanut butter. Although it was not nearly as bad as some of the supplements I've forced down over the years, I'm sad to report that it wasn't that great. Probably the black beans at fault, I may try a different combo. What about chickpeas? Also from the bean family, maybe would taste like peanut butter hummus? Not sure about the fiber content though.

[Doughboy]

Originally Posted by Hercalees!Hercalees!

I made the Beanut Butter with black beans and peanut butter. Although it was not nearly as bad as some of the supplements I've forced down over the years, I'm sad to report that it wasn't that great. Probably the black beans at fault, I may try a different combo. What about chickpeas? Also from the bean family, maybe would taste like peanut butter hummus? Not sure about the fiber content though.

WOW Im surprised someone tried it, maybe it was the beans idk try it with a type of bean you really like, you can try it with chickpeas but I dont see that being good. I didnt think it would taste great either but then again I really dont like beans which is a shame cause of all the fiber they have, maybe someday my tastes will change and i may like them.

[Doughboy]

Ok, I'm busy busy busy now, but 2morrow Im gonna get into...
Maintaining A Fit Weight-
Part 1: Nutrition and Weight Control
Part 2: Nutrition and Fitness

It has come to my attention from a newbie on the board I have'nt done anything on Carbohydrates yet, I thought I did but I guess not. So, after Maintaining A Fit Weight, I will go into Carbohydrates. Hopefully I can do them both within 1 week, so look out you guys who have been following this thread.

*EDIT* Part 1 of Maintaining A Fit Weight is pretty damn long so I'm gonna break it up into a couple more parts

[Doughboy]

Maintaining A Fit Weight

Nutrition and Weight Control Pt 1

Main Strategies to Maintain a Fit Weight:

1. Focus on Fitness First -- Watch Your Activity Level
-----A. Walk at least 3 miles a day during your daily routine (a good idea is to get a pedometer that measures your steps in miles dont get the kind that just counts steps) Now that doesnt mean go walk for 3 miles everyday, it also counts you walking around the house and whatnot
-----B. Plan to add EXTRA exercise or sports 3-5 days per week as any combination of aerobic activity, weight bearing activity, and flexibility exercises
-----C. Be safety conscious, how you go about exercising is just as important as figuring out amount and type of exercise

2. Eat Right
-----A. Pace eating at about every 3-4 hour periods and eat only when hungry; avoid skipping meals
-----B. Choose a variety of different minimally processed foods from all food groups by applying the Multi-Ingredient Way to prepare meals and snack foods.
-----C. Control food quantity
----------I. Choose adequate amounts; One handful = snack, Two handfuls = meal
----------II. Plate or portion food; avoid eating out of bags and containers
----------III. Plan ahead for meals and snacks; stock you cupboards, refrigerator, and car with grab and go foods that are a good source of fiber

Note: More than half of the U.S. population is considered to be over weight or clinically obese. Obesity has risen over the past decade from 1:4 to 1:3 for Americans.

What is Energy Balance?

A. Energy Intake = Energy Output
B. Energy In is represented by food intake measured by Calorie Value from Carbohydrate, Fat and Protein content of food

-----------------Average Calorie Intake for meals and snacks
Meals----------------------------------- 500-750 Calories each meal
Snacks---------------------------------- 40-350 Calories each snack
-----------------Average Total Intake = 2000-2500 Calories per day

C. Energy Out is represented by measured Calorie Expenditure from the heat of metabolic activity, physical activity and the Thermic Effect of Food or TEF (the energy needed to digest & transport nutrients)

Average Calorie Expenditure
Basal Energy Expenditure: 60-75%
Physical Activity: 15-30%
TEF: 3-10%

D. Total Calorie Expenditure = Basal Energy Expenditure + Physical Activity + TEF

-----------------------Average Calorie Expenditure
Calories for Basal Energy Expenditure--------------1400-1800 Calories per day
Calories for Physical Activity------------------------420-540 Calories per day
Calories for TEF-------------------------------------200-250 Calories per day
-----------------------Average Total Expenditure = 2000-2500 Calories per day
E. Calorie need is based on Calorie Expenditure. We have to balance it with comparable Calorie Intake
F. Recommended Energy Intakes have been established by the DRI's

-----------------------------Factors Affecting Calorie Expenditure-----------------
------------------------------------------------Increase---------------Decrease-----
-------------------------------------------------------------------------------------
Calories for Basal Energy Expenditure-----Lean Body Mass---------Low Calorie Diets
--------------------------------------------Active Lifestyle----------Sedentary Lifestyle
--------------------------------------------------------------------------------------
Calories for Physical Activity---------------Active Lifestyle----------Sedentary Lifestyle
-------------------------------------------------------------------------------------
Calories for TEF----------------------------Carbohydrates-----------Sedentary Lifestyle
------------------------------------------------Proteins-----------------Fat---------
-------------------------------------------------------------------------------------

What is a healthy weight?

---------------------Average Gross Distribution of Body Weight
Total Water Weight--------------------60-75%
Hydrated Lean Body Mass-------------85-88%
Hydrated Fat Mass--------------------15-27%

A. Definitions
-----1. Body Composition = Water Weight + Lean Body Mass + Body Fat Mass
-----2. Lean Body Mass = Weight minus storage fat mass; lean body mass includes essential fat mass (explained below), muscle, bones, tendens, cartilage, hair and nails
-----3. Essential Fat = The fat in bone marrow, heart lungs, liver, spleen, kidneys, intestines, muscles and nervous system that is necessary for normal physiology
--------A. Women need > 8-10% Minimum Total Weight as Fat to ensure proper amount of Essential Fat
--------B. Men need > 3-7% Minimum Total Weight as Fat to ensure proper amount of Essential Fat
-----4. Storage Fat = Extra fat stored in the body for calories, temperature regulation, organ protection, existing within fat cells half lying under the skin and remaining around body organs
--------A. Women: 8-30% as recommended Total Fat Weight
--------B. Men: 5-20% as recommended Total Fat Weight
-----5. Body Mass Index = Weight (kg)/ Height (m x m)

B. The Surgeon General's Report on Health and Physical Fitness/National Institute of Health (NIH) defined a healthy weight based on the Body Mass Index, which is the relationship of the proportion of weight to height:

Under Weight---------------------------<20(kg/m2) BMI
Normal Weight--------------------------20-24.9 BMI
Over Weight/ Mild Obesity--------------25-29.9 BMI
Moderate Obesity-----------------------30-34.9 BMI
Severe Obesity-------------------------->35 BMI

-----1. BMI is the preferred professional standard to assess a healthy body weight
-----2. BMI indirectly correlates with body fatness, but is not a body composition method
-----3. BMI is indicative of relative risk of disease
-----4. BMI of 20-22 is considered to be optimal in terms of longevity, as long as:
--------A. It is not the result of smoking
--------B. It is not the result of an eating disorder
--------C. It is not the result of a disease
-----5. A BMI index of 20-22 represents the lowest risk of diabetes
--------A. The 7th Day Adventist Study showed that the lowest risk of diabetes occurred among those with a BMI of 20-22
--------B. The Nurse's Health Study showed similar results and stated that the risk of diabetes doubles for those just above the high end of the normal range
--------C. A study by Manson et al indicated that a BMI of 20-21 is ideal for nonsmoking women
-----6. Disease risk for Type 2 Diabetes, Hypertension, and Cardiovascular Disease increases relative to healthy normal weight individuals with BMI 25 and over
-----7. The Body Mass Index is not applicable to:
--------A. People with a very large bone structure
--------B. People with a very high muscle mass

Damn, this post took more effort than any other post that I've ever made on this site. I wanted to make it shorter so much because it has taken so long to finish, but I had to do all of it.

[Doughboy]

If there are any spelling mistakes someone tell me cause Im too tired to read over that post.

[The Musketeer]

This thread is flippin sweet.

[Wangle_It]

Originally Posted by dadouchebag

I just wish other people would reply except mods and other big contributors, I keep thinking the only ones replying to it know most of the stuff anyway.

KEEP up the Good work Dave, you should be proud of such a valuable contribution this is to Current and New members to join EF.

It's a thread to come back to time after time, sometimes just for a quick re-cap, Cheers..........

[Doughboy]

Thanks Wangle, Adonis, moomba and Musketeer for your comments

[moomba010]

Great Stuff man! thanks for all the help.

[Adonis]

Excellent additions. I am well aware that the science for a high protein intake shows some rather disturbing conclusions. Real life experience with a high protein intake has shown me great benefits in terms of lean muscle mass gain. However...

Recently I have been low in the cash department, and as such could not afford all the supplement luxuries, like whey powder. I did time my protein intake well, and got a fair amount of protein from other sources. I probably averaged 120-130 grams per day without supplements; where as I usually aim for 1 gram per pound of lean mass. I didn't get smaller with this low protein intake, and I did gain some mass and some strength. But I was hungry more often and found myself eating more carbs then usual. I don't restrict any macro nutrient, I just time their intake well (usually).

So in my opinion, if my body wants to run on a high number of calories, then I would rather get excess calories from protein sources. I do cycle my caloric intake, going through days with higher, moderate, and lower calorie totals. But my protein intake stays pretty much the same. I will eat less fat or less carbs, or more fat or more carbs.

I have never seen good results in terms of lean mass with a 2 gram per pound of weight protein intake. I gained a lot more fat and less muscle. It costs a lot of money to eat like that as well.

I suggest 1 gram per lean pound of weight. For me, I am 196 and around 10-12% body fat. So I need 172.48 - 176.4 grams of protein each day. It is a lot of protein, but spread over 6-8 meals it is 29 or 22 grams per meal respectively. Not really all that much.

End rant.

[Manfred_Man]

hey, dadouchebag! what can i say, but "thanks for your commitment to this thread & communicating useful info to everyone here in the EF community!"

definitely glad you're here!

hey, adonis! good rant, too! (are you using your spellcheck? i don't see many typos...!)

[jeevesthe8th]

dadouchebag, i must thank you... this is one of the most useful threads ive come across. so much info and you keep adding, keep up the good work!

[patsmith]

Thought I'd take the time to congratulate you on this fantastic thread, and also wish you good luck with your studies.

This would definetely rate as one of the most genuinely informative threads I've seen (from my lurking experience!), and it's good to know that there is very sound scientific backing to everything you're saying (the same goes for most threads on EF too).

Once again, well done.

[edavid]

I cant get it right. I need to gain lean muscle mass. I cant get all my calories in because I am limiting my food choices, scared that I am going to mess up. I am 5'11" 202 and I want to get to about 210. I was 215 but alot of it was fat. I have cut up nicely now I want lean size and I want to see my lines all year round. I need a 6meal diet(4000) calories I think.

[Doughboy]

Maintaining A Fit Weight

Nutrition and Weight Control Pt. 2

What is a Healthy Body Typing?
Body Typing was meant to help individuals work toward defining health risks and guide exercise training plans and limitations.

Fat Distribution

---1. Gynecoid (Pear or Lower Body Adiposity)
-----A. most common in females
-----B. thought to play a significant role in providing stored calories to support pregnancy and lactation in women
---2. Android (Apple or Abdominal Obesity or Upper Body Adiposity)
-----A. most common in males
-----B. genetic
-----C. associated with greater health risks of high blood pressure, diabetes, stroke, heart disease and cancer
-----D. have higher circulation of free fatty acids, TG, LDL's and Chol
---3. Heath and Carter developed a quantitive system of body typing: Heath-Carter presents more of a snapshot of where someone is right now, rather than an assessment of what their genetic potential and limitations may be
-----A. Waist/Hip Ratio:
----------I. Men > 1.0
----------II. Women > 0.8
-----B. Waist Circumference:
----------I. Females: > 32 inches represents an increased health risk
----------II. > 35 inches represents central obesity and a high health risk in women
----------III. Males: > 37 inches represents an increased health risk
----------IIII. > 40 inches represents central obesity and a high health risk in men
Note: these numbers are the same as the number on a pair of jeans, so if you are wearing jeans (not baggy) that fit look at the first number and that is the waist circumference.

William Seldon's Body Typing

Ectomorphs: People who are tall and thin with a delicate build and small bones. They are lightly muscled and typically have trouble gaining weight either in the form of fat or muscle. They usually perform well in endurance events.
Mesomorphs: People who are muscular or athletic with hard, angled, mature appearing bodies. They gain muscle easily, but add little or no fat
Endomorphs: People who are larger with a rounded and softer appearance. They are believed to have trouble losing weight, especially fat. Sheldon described them as gaining muscle easily.

Body Composition and Health

A. Health risks associated with too low a body fat weight
-----1. Amenhorrea in women
-----2. Hypothermia and development of laguna hair
-----3. Cardiac arrythmias
-----4. Mineral imbalances
-----5. Liver disfunction
-----6. Kidney impairment
-----7. Hair loss
-----8. Depressed immunity
-----9. Sudden death
B. Health risks associated with too high a body fat weight
-----1. Heart disease
-----2. Cancer
-----3. Diabetes
-----4. Gallbladder diseases
-----5. Digestive tract disorders
-----6. High blood pressure
-----7. Gout, arthritis
-----8. Menstrual irregularities
-----9. Skin problems
-----10. Increased risk of early death
C. Body Composition Methods
-----1. Hydrostatic Weighing - Archimedes principle; this method is the "Gold Standard"
-----2. Skinfold Calipers
-----3. Bioelectric Impedance Analysis (BIA) - (scales that measure body fat)
-----4. Dual X-Ray Absorptiometry - generally used experimentally

What is understood about Weight Control?

A. Traditional Theory
-----1. Weight Controlis defined by: Calories In = Calories Out
-----2. Weight Gain occurs when: Calories In > Calories Out
-----3. Weight Loss occurs when: Calories In < Calories Out
B. What happens to Excess Calorie Intake?
-----1. If the Calorie Excess is greater than Expenditure Calories then most excess Calories are converted to fat

Which Approach Leads to the Greatest Sources in Achieving and Maintaining Weight Control?

A. Traditional Weight Loss Diet Schemes are based on Calorie Deprivation Alone and have FAILED!
-----1. Yo-Yo Dieter
----------I. Results in weight gain that ends up exceeding the orginal weight prior to dieting
----------II. Places the dietor to develop a higher risk of cardiovascular disease
-----2. Why chronic dieting doesn't work?
----------I. Metabolism of the dietor decreases to lower total calorie needs
---------------a. calorie deprivation puts the body in a starved state
---------------b. body compensates by conserving energy
---------------c. results in lowered metabolism and cessation of weight loss
----------II. Crash dieting changes the body composition
---------------a. weight loss is half due to body water losses
---------------b. a third of the weight loss is body fat
---------------c. one fifth to one forth of the weight lost is body protein or lean muscle tissue
---------------d. repeat dieting causes greater lean muscle tissues losses, leaving a person with a higher overall percentage of body fat than ever before they ever started dieting
---------------e. less muscle results in a lower metabolic rate
---------------f. pecentage of body fat in chronic dietors ends up increasing by 10-15% more
---------------g. weight gain is more a matter of physiology than psychology
----------III. Repeat crash dieting increases overall risk of heart disease because the elevated percentage of body fat usually increases amounts of abdominal fat which results in increased circulating free fatty acids Triglycerides, LDL's and Cholesterol

B. Focus on Exercise Alone has been shown to lead to the greatest long-term success in Weight Control

-----1. Increases Calorie expenditure
-----2. Increases lean muscle mass and reduces fat mass
-----3. Increases fitness level
-----4. Control over dietary intake is better as result of achieving a "feeling of well-being"
-----5. Better control is observed with other healthy lifestyle choices, such as:
----------I. Better sleep patterns
----------II. Better approaches to stress
----------III. More likely to quit smoking, reduce alcohol, and other drug habits
----------IV. Psychological/mental health reportedly improves
-----6. Consistency is key to the plan

C. Increasing the focus on fitness - does exercise work for the overfat population?

-----1. Tufts University conducted a study on 12 senior subjects who were placed on a 12 week strength training program for 3 days per week, resulting in:
----------I. subjects added 3 pounds of lean muscle tissue
----------II. subjects lost 4 pounds of fat weight
----------III. subjects body weight only changed by 1 pound
----------IV. subjects made a 7 pound improvement in body composition
----------V. subjects had to increase their calorie intake by 15% to maintain their bodyweight

-----2. In a large study 383 men performed 25 minutes of strength exercise and 25 minutes of endurance exercise, 2-3 days per week for 8 weeks
----------I. produced an average 6 pounds of fat loss
----------II. 4 pounds of muscle gain
----------III. 10 pound overall weight change in body composition

-----3. A study of 749 women produced similar results to the men
----------I. endurance training consisted of 25 minutes on a treadmill with 75% target heart rate
----------II. strength training consisted of 8-12 reps of 12 exercises for each major muscle group. every rep was preformed at a slow movement speed through a full range of motion.

[Doughboy]

Whoo that was alot of work coming up next:

Maintaining A Fit Weight-
Part 2: Nutrition and Fitness

[patsmith]

Once again, another great read. I was particularly interested in the cardio/strength training studies. It shows that weight loss isn't the be-all and end-all that the general population thinks it is. Body composition change and the added advantages of lean muscle gain should be viewed alongside net weight loss, and that is what annoys me about these extreme fad diets that seem all too popular.

[Doughboy]

Sorry about the long wait in between updates, but I have to hand type all this stuff I dont copy paste. I type this stuff directly from my notes, and its alot of time and work, I had to study for a quiz I took today and I have a 3 day diet analysis due next week, and my final is in 2 weeks. So I havent had the time to do all of the typing, BUT I will update in the next day or two. 2 weeks from today after my final I wont have anything else to worry about and I can put the last 10 parts or so I have left. I just wanted to type this so you guys didnt think I stopped updating.

[Wangle_It]

Originally Posted by dadouchebag

Sorry about the long wait in between updates, but I have to hand type all this stuff I dont copy paste. I type this stuff directly from my notes, and its alot of time and work.
I just wanted to type this so you guys didnt think I stopped updating.

Still doing a GREAT job Dave, this is such a valuable contribution to Current and New members still to join EF.
When you have the time to update, will be well interested in the next instalments.

I just had to come back and re-cap, hope things go well in the tests, papers and exams, Cheers..........

[Doughboy]

Maintaining A Fit Weight

Part 2: Nutrition and Fitness


ATP(Adenosine Triphosphate)
-ATP is primarily derived from the oxidation of carbohydrate and fat when eating a well balanced diet
-The major energy currency of the cell
-It is the major energy currency of the cellular activities
-It is used in the synthesis of RNA and DNA
-Most anabolic reactions in the cell are powered by ATP
Examples:
---Synthesis of polysaccharides
---Synthesis of fats
---Synthesis of proteins
---Synthesis of RNA and DNA
-It is used in Active Transport of molecules
-It is used in Muscle Contraction

Now I cant draw a pyramid, but this is called the "exercise pyramid" think of it looking like a regular food pyramid, except it has 4 levels not 5. Level 1 is like at the bottom of the pyramid, level 2 right above that, level 3 above level 2, and level 4 at the top. Its also the same as in the higher the level the less you do of that activity every week.
Ok starting with level 1

LEVEL 1-Effort equal to at least 30 minutes/day of brisk walking, done most days or everyday of the week. "You won't be able to control your weight no matter what you do if you move around less than 3 miles a day!" (Jean Mayer, 1970's) Now just so u know that doesnt mean u have to talk a 3 mile walk everyday, it counts all the moving you do while you are walking around the house, to your car, walking around at work, whatever cardio you do and etc. Get a pedometer if you want to see how much you walk on a day when you just do regular errands.
LEVEL 2-Active Aerobics or Active Sports and Recreation, is more vigorous than Lifestyle Pyhiscal Activity (ie. walking around the house etc.) and sometimes requires extra equipment. Elevate heart rate to target heart rate, perform at least 3-5 days/week for at least a SUSTAINED 20-60 minutes.
LEVEL 3-Weight-bearing exercises and flexibility exercises are recommended 3-4 days/week, with a day of rest between each day, will produce muscle tone, muscle strength and full range of motion around joints
LEVEL 4-Adequate rest is necessary to allow you to recover and restore ability for top performance of performance of physical activity for the next day.

1.) Components of Physical Fitness
---A. Cardiorespiratory Endurance
---B. Muscular strength
---C. Muscular Endurance
---D. Flexibility
---E. Body Compostion

2.) Benefits Of Exercise
---A. Cardiorespiratory Fitness-this is the #1 benefit!
Characterized by:
-----1. higher blood volume
-----2. higher oxygen delivery
-----3. higher heart strength
-----4. better stroke volume (the amount of blood pumped toward body tissues at each heartbeat)
-----5. better respiratory efficiency
-----6. improved circulation
-----7. lower blood pressure
-----8. lower pulse rate
---B. Improved metabolism
---C. Improved body composition
---D. Lower risk of chronic diseases, such as CVD, diabetes, osteoporosis, and cancer
---E. Improved psychological and emotional wellness
---F. Improved immune function
---G. Decreased muscular injuries
---H. Improved overall quality of health or feeling of well being
-----1. Increased endorphin (the chemical that makes you feel good ) levels
----------a. less fatigue
----------b. decrease pain
----------c. increase feeling of well-being
-----2. Increase neurotransmiters that relax
-----3. Increase alpha-wave brain activity that relax and lower blood pressure
-----4. Easier to perform daily physical work

3.) Designing Your Exercise Program
"Exercise Lite" guidelines from the ACSM and CDC state: Cardiovascular conditioning starts with including 30 minutes per day of moderate to high intensity aerobic exercise on most days of the week. These guidelines help you to achieve health benefits. These guidelines are the same as described by the Surgeon General Guidelines - Level 1
---A. Frequency: most days of the week, but make everyday a goal
---B. Intensity: any level
---C. Duration: at least 30 min total
---D. Mode of activity: any physical activity; the key is to be active

4.) Cardiorespiratory Endurance Exercises
---A. Frequency- 3-5 days per week
---B. Intensity- moderate to high intensity defined by raising the heart rate to 60-90% of its max. figure your target heart rate by multiplying 220 minus your age and multiply that by .6 for the lower limit and multiply your age by .9 for the upper limit
Example: You are 20 and you weigh 190, then you do 220-20 which is 200 then multiply that by .6 and you get 120 and thats the lower limit, for the upper limit multiply 200 by .9 and you get 180
---C. Duration- 20-60 min total (low intensity for longer time and high intensity for shorter timeduration can be expected)
---D. Warm-up and cool-down- 5-10 min stretching and low impact, low intensity activities aid in increased flexibility and decrease of injury
---E. Perform weight-bearing exercises- of moderate intensity at least 3-4 times per week or every other day

5.) Additional Exercise Recommendations
---A. For increasing your fitness level:
-----1. add more time to exercise routines, or
-----2. substitute a higher intensity
---B. "You won't be able to control your weight no matter what you do if you move around less than 3 miles a day!"

6.) Key Elements Of Weight-Bearing Exercises Adding weight-bearing exercises takes you to level 3. Weight-bearing exercises maintain muscle and bone mass and increase muscle strength and endurance.
---A. Isometric- Applying force without movement; muscle is static and doesnt shorten or stretch
---B. Isotonic- Applying force with movement
-----1. Concentric contraction- muscle shorthens with movement
-----2. Eccentric contraction- muscle lengthens with movement
---C. Choose a weight bearing exercise program that works all major muscle groups
-----1. neck
-----2. upper back
-----3. shoulders
-----4. arms
-----5. chest
-----6. abdomen
-----7. lower back
-----8. thighs
-----9. buttocks
-----10. calves
---D. Intensity and duration- it is key to do enough reps of each exercise to reach muscle fatigue
-----1. Warm-up and cool-down exercises before and after training
-----2. Use a heavy weight and low number of reps builds strength
-----3. Or use a light weight weight and a higher number of reps builds endurance
-----4. To start: choose a light weight enough to do 10 reps
-----5. Perform: 1-3 sets of 8-12 reps of each exercise
-----6. Rest between sets
-----7. Gradually increase weight and number of reps over weeks to build strength and endurance
---E. Frequency- training with weights 2-4 days per week is recommended
---F. CONSISTENCY is the key to receiving fitness and health benefits of exercise

I'll do 7 - 10 on my next update