The trick is to eat less, but more often, and exercise upper/lower body every other day. Here's my current average week routine:
Monday - upper body workout in gym
Tuesday - soccer (lower body, naturally)
Wednesday - upper body in gym
Thursday - soccer
Friday - upper body in gym
Saturday - rollerskating 10 km (if sunny), or bicycling 25 km (if rainy)
Sunday - rejuvenating from the week workout
And the average feeding habits:
07:00, breakfast: one bowl of yoghurt all bran with milk, and two gulps of c-vitamin drinks (with 1 dl = 50 % of daily c-vitamin)
09:00, intermission: one apple
11:00, lunch: the main meal of the day, about 200 g of meat (beef, chicken, reindeer, pork, salmon) and 200 g of macaroni/potato/couscous/rice
14:00, intermission: one slice of bread with omega-3 containing butter, 5% cheese, two slices of cucumber, and sauna-smoked ham
17:00, intermission: one apple
19:00, intermission: one slice of bread, as above
21:00, evening meal: 100 g of plain tuna + 100 g of fat-free cottage cheese
For drinks, I drink berry soups with very low carb amounts.
You should start the day with carbohydrates, and end the day with protein (so that your muscles can revive overnight after exercise + your brain needs it), for best results. Do not eat carbs in the evening, especially before sleeping, because it'll be absorbed by your body as body fat (not to be confused with food fat, which is used by your guts to improve excrement flow).
Here's some quick info about food ingredients:
Protein - building blocks of muscles and brains, you should get about 1 g / 1 kg a day. If you weight 80 kg (175 lbs), you should get 80 grams of protein a day
Carbohydrates - fuel under strenuous exercise. If you don't exercise, you don't need much carbs, because it'll only fatten you. The amount needed depends on how much you work out. If you don't work out, 125 grams is more than enough.
Fats - there are two types of fats:
1) unsaturated fat, the "good guy", that you get from peanuts, olives, vegetables, avocados, etc. They help your guts to function and do not make you fat. You need about 65 grams a day.
2) saturated fat, the "evil bastard", also known as transfats. You get them from candy, soda, potato chips, fast food, etc. They will make you fat, and fast! The body has no need whatsoever for these fats.
And one more thing to remember is the Glycemic Index (GI) of food:
- Foods with a high GI (candy, cereals, potatoes, white bread, ice cream, fast food in general) will increase your blood sugar levels extremely quickly (you'll feel highly energetic), but in turn you lose the effect VERY quickly, and your blood sugar level drops far lower than where it was before eating, making you feel really tired (and probably make you feel like eating more of the stuff... BAD IDEA!).
- Foods with medium GI (whole wheat, rice), has a more tame curve, and does not display any overt effects in short or long term
- Foods with low GI (pasta, fruits, vegetables (except potatoes & watermelons), dark bread (rye especially), milk, eggs, fish), will increase your blood sugar levels at a much lower curve, making you feel energetic for A LOT longer time, and your levels will not drop suddenly
In other words, low GI is good, high GI is bad (unless you need a short energy boost, for one particular action, such as carrying a heavy item down the stairs).
Eating a lot of low GI foods will also reduce the risk of heart diseases and diabetes, while eating high GI foods will increase the chance for them!
And one final word:
Pay attention to what you drink! Do not drink orange juice, non-light sodas, beer, or similar as a thirst drink. You wouldn't believe how many calories they have in one bottle. Here's a few examples:
First, remember that the average daily need is about 2000 kcal for a regular person, now:
1,5 liters of non-light soda = 675 kcal (almost a third of your entire daily need!)
1 liter of orange juice = 450 kcal (almost a quarter of your entire daily need!)
1 liter of beer = 320 kcal (1/7 of your entire daily need, and how many of you drink just one liter?
)
Especially in the hot days of summer, those amounts go by unnoticed (at first...).
Monday - upper body workout in gym
Tuesday - soccer (lower body, naturally)
Wednesday - upper body in gym
Thursday - soccer
Friday - upper body in gym
Saturday - rollerskating 10 km (if sunny), or bicycling 25 km (if rainy)
Sunday - rejuvenating from the week workout
And the average feeding habits:
07:00, breakfast: one bowl of yoghurt all bran with milk, and two gulps of c-vitamin drinks (with 1 dl = 50 % of daily c-vitamin)
09:00, intermission: one apple
11:00, lunch: the main meal of the day, about 200 g of meat (beef, chicken, reindeer, pork, salmon) and 200 g of macaroni/potato/couscous/rice
14:00, intermission: one slice of bread with omega-3 containing butter, 5% cheese, two slices of cucumber, and sauna-smoked ham
17:00, intermission: one apple
19:00, intermission: one slice of bread, as above
21:00, evening meal: 100 g of plain tuna + 100 g of fat-free cottage cheese
For drinks, I drink berry soups with very low carb amounts.
You should start the day with carbohydrates, and end the day with protein (so that your muscles can revive overnight after exercise + your brain needs it), for best results. Do not eat carbs in the evening, especially before sleeping, because it'll be absorbed by your body as body fat (not to be confused with food fat, which is used by your guts to improve excrement flow).
Here's some quick info about food ingredients:
Protein - building blocks of muscles and brains, you should get about 1 g / 1 kg a day. If you weight 80 kg (175 lbs), you should get 80 grams of protein a day
Carbohydrates - fuel under strenuous exercise. If you don't exercise, you don't need much carbs, because it'll only fatten you. The amount needed depends on how much you work out. If you don't work out, 125 grams is more than enough.
Fats - there are two types of fats:
1) unsaturated fat, the "good guy", that you get from peanuts, olives, vegetables, avocados, etc. They help your guts to function and do not make you fat. You need about 65 grams a day.
2) saturated fat, the "evil bastard", also known as transfats. You get them from candy, soda, potato chips, fast food, etc. They will make you fat, and fast! The body has no need whatsoever for these fats.
And one more thing to remember is the Glycemic Index (GI) of food:
- Foods with a high GI (candy, cereals, potatoes, white bread, ice cream, fast food in general) will increase your blood sugar levels extremely quickly (you'll feel highly energetic), but in turn you lose the effect VERY quickly, and your blood sugar level drops far lower than where it was before eating, making you feel really tired (and probably make you feel like eating more of the stuff... BAD IDEA!).
- Foods with medium GI (whole wheat, rice), has a more tame curve, and does not display any overt effects in short or long term
- Foods with low GI (pasta, fruits, vegetables (except potatoes & watermelons), dark bread (rye especially), milk, eggs, fish), will increase your blood sugar levels at a much lower curve, making you feel energetic for A LOT longer time, and your levels will not drop suddenly
In other words, low GI is good, high GI is bad (unless you need a short energy boost, for one particular action, such as carrying a heavy item down the stairs).
Eating a lot of low GI foods will also reduce the risk of heart diseases and diabetes, while eating high GI foods will increase the chance for them!
And one final word:
Pay attention to what you drink! Do not drink orange juice, non-light sodas, beer, or similar as a thirst drink. You wouldn't believe how many calories they have in one bottle. Here's a few examples:
First, remember that the average daily need is about 2000 kcal for a regular person, now:
1,5 liters of non-light soda = 675 kcal (almost a third of your entire daily need!)
1 liter of orange juice = 450 kcal (almost a quarter of your entire daily need!)
1 liter of beer = 320 kcal (1/7 of your entire daily need, and how many of you drink just one liter?
)Especially in the hot days of summer, those amounts go by unnoticed (at first...).
