Food!!

Now, here is a subject that gets me both angry and excited. I am angry because this is where most of my money goes, and also where I have to work the hardest with my schedule. I can't just spontaneously go somewhere without planning to have my food at specific times. Maybe I have built up a fear of losing my gains through starvation, but I have recently been exploring some ideas that may refresh my body from its routine.

Oh, and food makes me excited because I look forward to feeling satiated as well as pleased by what food offers. I do like fine dark chocolate and new ways to cook proteins. I like when ingredients come together and my body reacts positively to consuming them (more on this later).

For the Weightlifter

Food should be fuel. It should repair muscle and provide energy. It should be simple. Chicken and rice, right? I wish it was. I wish I didn't get so sick of eating the same things over and over. I wish my body accepted the same foods over and over (the results are not consistent). It should be as simple as doing math. The problem is that we do not always think about the time it takes to cook and eat, the effect that the time of day has on digestion, level of activity around eating, and consistency. There are so many plans out there that tell when to eat, what to eat, and how much. I don't think we every really know how well our food is working for us-- yes, even despite tests for caloric intake, resting rates, and precise workout measurements. I can only attest to what works for me, but foremost, I realize that I have to be content in order to eat right.

As a disclaimer, as I write this I have had my eating schedule disrupted by missing out on my morning carbs, morning yogurt and oats, and a less-than-optimal protein amount for lunch. I am not in the best mood!

I have tried various diets-- not so much to lose weight, but to lose fat and improve health. Over a year ago I went to see a nutritionist for stomach problems I have had for years (and at the time more acute). She said that it may be IBS, which is an ailment of exclusion (meaning that I should be tested for other concrete things like Crohns disease), and that I should try to be gluten free. I changed to be gluten free and things got better. I also bumped up my probiotics (multi-strain dose), and took other supplements like turmeric and ginger for digestive health. This helped me to feel good so I could be more active. Inflammatory issues can cause a horrible state of life-- dry skin, fatigue, stomach cramps, bowel issues, and the fear of what food can do to you (will you eat something that will hurt you later). I have spent the year feeling better and through trial and error, have found what I can and can't do with some foods. Before all of this I tried to be a vegetarian and noticed a lack of energy and dry skin-- meat was what I needed for my metabolism. Since then I have used meat for protein (mostly chicken), and have stayed away from fish (which caused gastric distress before) and spicy foods. My goal now is to gain muscle, but not at the expense of feeling bad.

I read, and continued to read, that weightlifters should eat every 3 hours, and that the meals need to have sufficient amount of protein, carbs and fat. For those looking to lose weight, the carbs should be lower, and those gaining may even increase carbs. This is a generalization, but more or less, I have seen countless bodybuilders following this logic. I know that I get hungry every few hours, so I want to eat at those times. For the past 9 months (or longer) I have followed the following diet:

Breakfast: Eggs (egg whites and whole eggs), cereal (oatmeal or cold), nut butter, fruit
Snack: Greek yogurt w/ 1/4 cup oatmeal
Lunch: Chicken, rice, broccoli
Snack: Granola, or protein shake, or 2nd meal
Dinner: Meat (beef, chicken), rice, veggies
Snack: Oatmeal w/ whey, PB or eggs and cereal

Sometimes I would add a protein bar or some other snack in between meals. Sometimes my schedule would make Dinner as my last meal of the day (but I would add another meal earlier in the day). More or less I have operated on this schedule for a long time. I have started to increase calories by adding more eggs and nuts to my meals. I also supplement with protein in the morning when I first wake up (along with my Krill Oil).

I am gaining weight, both muscle and fat. I know my consumption of processed cereals is not good, so I use plain oatmeal most of the time. My brother mentioned that he eats low carbs throughout the day and then binges on them at night (which includes not so good choices). He has lost fat on his frame. I may be trying this, because honestly, I feel that carbs slow me down when I am not readily using them (exercising).

I also discovered intermittent fasting, and I am interested in giving my digestive system a break by trying to fast for part of the day, only to make up the calories later on. I will probably need a BCAA supplement to help me through the hours of not eating (and keep the fear at bay of shrinking). I did read that you will not lose size with 12- 72 hours of fasting, but mentally, you need to go through to know that you are not going to die. Our bodies are amazing and have evolved to survive fasting, so I may try this out to shock my system out of the norm. Honestly, eating 6-7 meals day in and day out with little change can drive you crazy...
which brings me to how I can increase my joy with food.

Variety is the Spice of Life

I need variety. I need variety in my vegetables. I need a variety of sauces for my chicken (because I am not changing my chicken/rice combo). I need a variety of fat sources beyond almonds and peanut butter. Here are my ideas:

Vegetables: More greens besides broccoli-- Kale, Spinach. Carrots, Beans, Legumes
Fats: Avocado, Cashew Butter, Avocado Oil
Sauces: Indian, Thai (Peanut sauce), Korean

Of course it would be smart to just walk a few aisles looking for sauces that are gluten free, and I plan on doing that. I need to discover something new to make the old standbys taste good.

I may be changing my meals a bit to fit my schedule. There are other forms I can use for my rice and chicken (sushi-like bites), even chicken salad on rice bread. I have a few ideas and I will experiment.

Sorry for the winded blog, but it was a chance to document a few things.
I hope to have a slightly different schedule established in a month.

I will of course keep at it, from the Highlands!