Welcome to Elite Michelle, i'm an artist i have some old paintings in my gallery i am setting up a studio to get back into it full time, I just love your work, Ok...on a serious note,I'm sorry you have had such a rough time,training and supplementation will actually build up your bones,muscles and Cardiovascular system not to mention your immune system .so lets start here,you need to eat 5-7 small meals per day each containing some Protein,Carbs and small fruit.Here is a list of super foods to get you started.
so you're hitting the weights hard but after a few months you get discourage because there hasn't been much change in your body,the first thing that comes to mind is "steroids" NO NO NO! Forget it!!!Why? Because you're doing something wrong that even steroids will not cure, the most anabolic substance you can put in your body is FOOD!But what food? Here i'm going to list 20 superfoods you can eat to burn fat and build soild muscle.
To build muscle & lose fat, you need a variety of proteins, veggies, fruits, carbs, and healthy fats. Eating Protein helps building & maintaining muscle. But it also helps fat loss: Protein has a higher thermic effect than carbs/fats.
Eating fats also helps fat loss: your body holds fat if you don’t eat fats. Fruits & veggies contain vitamins & minerals, necessary for recovery from your workouts. And carbs fuel your muscles so you feel full of energy at the gym.
Lots of you struggle to get these foods. Sometimes because you’re too busy or sometimes because you just lack information. This list will help you — 20 super foods you need to build muscle & lose fat.
1. Whole Eggs. Cheap & rich source of Protein: 7g/egg. The yolk contains most nutrients: half the Protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.
Don’t worry about cholesterol in eggs. Dietary cholesterol isn’t bound to blood cholesterol. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.
2. Fish Oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day. Since you’ll probably struggle to get that from eating fatty fish, consider a fish oil supplement.
3. Wild Salmon. One of the best sources of omega-3 fatty acids that also gets you 20g Protein per 100g serving. Farm raised salmon is, however, omega-3 deficient: it’s corn/grain fed. Go with wild salmon.
4. Berries. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal.
5. Yogurt. Contain bacteria that improve your gastrointestinal health. Don’t buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.
6. Flax Seeds. Source of fiber, Protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it’s unstable and contains no fiber.
7. Extra Virgin Olive Oil. 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.
8. Mixed Nuts. Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you’re a skinny guy who wants to gain weight.
Anything works: almonds, walnuts, cashews, hazelnuts, … Peanut Butter also works as long as you buy natural Peanut Butter without added salts/sugars.
9. Red Meat. Protein, vitamin b12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin.
10. Broccoli. High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat other cruciferous vegetables for a change: cabbage, bok choy, cauliflower, kale, …
11. Spinach. One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile.
12. Turkey. If you don’t believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g (that why it’s so dry). Eat turkey with spinach & quinoa.
13. Quinoa. South American “king of grains”. Quinoa is higher in fiber & Protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it’s better quality. Eat it post workout with meat & spinach.
14. Oats. Reduce cholesterol, provide you with low-gi carbs for energy, and high in soluble fiber. Try this post workout shake of whey & oats.
15. Tomatoes. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training.
16. Oranges. Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.
17. Apples. Pectin in apples helps weight loss by increasing satiety. Apples are also the strongest antioxidiant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide-contaminated fruits. Go organic.
18. Carrots. Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.
19. Water. Your body holds water if you don’t drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a brita filter and drink 2 cups of water with each meal.
20. Green Tea. Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee. Real green tea, not the teabags.teabags contain ground up leaves they dry out and alot of the nutrients are lost,get the whole leaves instead.
Putting it All Together. Eat proteins, veggies, fruits & fats every 3 hours. 2 cups water with each meal. Carbs post workout only. Junk food 10% of the time. Get stronger in the meanwhile and you’ll build muscle and burn fat!
so that you don't get carried away here's some important info-One of the key ways to maintain a healthy weight is to control your portion sizes. Research has shown that Americans often underestimate how many calories they are consuming each day by as much as 25%.
What Does Serving Size Mean?
Use the list below to gain a perspective on how much food a recommended serving size really is; it may be much smaller than you realize.
According to the USDA, 1 serving equals:
1 slice of whole-grain bread
1/2 cup of cooked rice or pasta
1/2 cup of mashed potatoes
3-4 small crackers
1 small pancake or waffle
2 medium-sized cookies
1/2 cup cooked or raw vegetables
1 cup (4 leaves) lettuce
1 small baked potato
3/4 cup vegetable juice
1 medium apple
1/2 grapefruit or mango
1/2 cup berries
1 cup yogurt or milk
1 1/2 ounces of cheddar cheese
1 chicken breast
1 medium pork ****
1/4 pound hamburger patty
A good guideline to help you understand portion sizes is to translate the abstract information represented by the serving size into something visual that's easily remembered. So instead of trying to memorize lists of ounces, cups and tablespoons, simply compare the serving sizes of particular foods to familiar physical objects. For example, a single serving of:
Vegetables or fruit is about the size of your fist
Pasta is about the size of one scoop of ice cream
Meat, fish or poultry is the size of a deck of cards or the size of your palm (minus the fingers).
Snacks such as pretzels and chips is about the size of a cupped handful
Apple is the size of a baseball
Potato is the size of a computer mouse
Bagel is the size of a hockey puck
Pancake is the size of a compact disc
Steamed rice is the size of a cupcake wrapper
Cheese is the size of a pair of dice or the size of your whole thumb (from the tip to the base)
The best way to determine the amount of food in a given serving is to look at the Nutrition Facts label and measure it out. Although this may not be practical or that much fun, if you are able to take the time, you will soon be able to "eyeball" the amount of food and know whether there is too much or too little.
For example, filling a measuring cup with the proper sized portion of vegetables, rice, etc. and then emptying it onto a plate will help you learn what these serving sizes look like. Take note of how much of the plate is covered; this will help you in the future, even if you only do it once. Simply by having and implementing this knowledge, you will have taken an important step in managing your weight.
Other ways of developing and maintaining proper portion control include:
At home
Use smaller dishes at meals.
Serve food in the appropriate portion amounts and don't go back for seconds.
Put away any leftovers in separate, portion-controlled amounts. Consider freezing the portions you likely won't eat for a while.
Never eat out of the bag or carton.
Don't keep platters of food on the table; you are more likely to "pick" at it or have a second serving without even realizing it.
At restaurants
Ask for half or smaller portions.
Eyeball your appropriate portion, set the rest aside, and ask for a doggie bag right away. Servings at many restaurants are often big enough to provide lunch for two days.
If you have dessert, share.
At the supermarket
Beware of "mini-snacks" -- tiny crackers, cookies, and pretzels. Most people end up eating more than they realize, and the calories add up.
Choose foods packaged in individual serving sizes.
If you're the type who eats ice cream out of the carton, pick up ice cream sandwiches or other individual size servings.
Learning how to eat is part of the battle.
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RADAR
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