Takeout Tips and Traps

What to watch out for

1. Good things come in small packages. Unfortunately, most delivery food comes in large packages. It's rare that you can get someone to bring you one or two slices of pizza. You usually get the whole pie. And Chinese and Thai food come in those top-heavy tapered white boxes, so while it may seem you've only eaten half a container, you've actually gone through most of it. Before you dig into your freshly arrived repast, get a plate from your kitchen. (Come on, someone else cooked the dinner, you can wash one plate!) Put a serving on your plate and put the rest in the refrigerator for another time. By removing the extra food, you'll significantly reduce the chance that you'll power-eat your way through two or three meals' worth of calories straight out of the container.
2. Don't eat the "minimum." One problem with delivery, especially for single people, is that there's usually a $10.00 or $12.00 minimum. If the entrée you order doesn't meet the minimum delivery cost, don't be lured into loading up your order with fatty appetizers or extra desserts just to ensure free delivery. Instead, order two individual-sized entrées and put one in the fridge for tomorrow's lunch or dinner. You'll save money on the delivery fee, plus that's two nights in a row you don't have to cook. You win!
3. Watch your sides. Your diet's already in trouble since you have to order a banquet's worth of food just to get the delivery guy to show up at your door. Don't get talked into the add-ons like egg rolls, breadsticks, or chicken wings. Don't let a craving, a zealous phone order-taker, or just plain habit talk you into indulging in these unnecessary extras. Your pizza's already going to run you roughly 300 calories a slice (and do you honestly expect to stop at just one?); do you really want to add 300 calories' worth of wings to that?
4. Read the fine print. The best thing about Chinese, Thai, and other ethnic menus is that since the dish is in a foreign tongue, they usually have to add a couple of sentences about what's in the item and how it's prepared. Look for words and phrases like "steamed," "boiled," "all white meat," etc. Stay away from words like "fried," "crispy," "cheese-filled," "creamy," etc. Also, some menus include heart icons next to the healthier items—keep an eye out for those!
5. Spice it up. If you can take the heat, sprinkle some hot peppers on your pizza or order your food extra spicy! While some claims that spicy food will boost your metabolism are over exaggerated, there are some other benefits to eating the hot stuff. First off, peppers and curries add a lot of flavor without adding sodium, so pick dishes that emphasize spice over salt. Secondly, if your mouth is on fire, you might be encouraged to drink more water to cool you off. In addition to its myriad other benefits, water will help keep you feeling full, which helps a lot with portion control. (Avoid drinking high-calorie sodas, beers, or Thai iced tea [200 calories a serving] to put out the fire, though.)

What to order:

Most of the restaurants that deliver are local eateries, not national chains, so we can't give you specific nutritional information for all of them, but here are some tips for good things to order and bad things to avoid for three of the most popular categories of restaurant.

Chinese

• Get steamed. Order steamed rice, not fried, and go with brown rice if they have it—it has extra fiber.
• Veg out. Look for the dishes that are mostly vegetables and are steamed rather than fried. If you order dishes like beef and broccoli, ask them for extra broccoli.
• Soup it up. Egg-drop, wonton, and hot-and-sour soups are good low-cal, low-fat options (although they usually have plenty of sodium, so no extra soy sauce!). Fill up on some soup and put away half your entrée for later.
• Grease: not the word. Stay away from deep-fried dishes like egg rolls, crispy orange chicken, General Tso's chicken, sweet-and-sour pork, etc.
• Lay off the sauce. Watch out for sauces made with corn syrup or oil. Request low sauce or no sauce. An order of kung pao chicken seems healthy but it's sautéed in enough oil that it can have up to 76 grams of fat—more than an entire day's worth. If possible, ask how it's prepared.
• Pass up the salt. Ask for low-salt options. Don't use the full-sodium soy sauce packets that come with your meal. Instead, invest in your own bottle of low-sodium soy sauce. Also, make sure your restaurant is one of the many that no longer use monosodium glutamate (MSG) in their dishes.
• Switch it up. For dinner combos, see if you can substitute healthier options for the normal items. For example, at my Panda Express^®, they'll give me an extra serving of steamed vegetables instead of the side of starchy chow mein or fried rice that it typically comes with.
• The future is bright, and light! A fortune cookie has only 30 calories and no fat, and potentially brings good news or a daily affirmation—treat yourself!

Pizza

• Don't pick up that phone. It's hard to find healthy pizza and it's far better to make your own. If delivery's the only option, however, read on . . .
• More veggies. Load up on veggie toppings like peppers, onions, mushrooms, tomatoes, fresh garlic, jalapeños, etc.
• Less fat and/or less cheese. Ask for low-fat cheese, or ask them to use half the cheese.
• Defeat the meat. Try to stay away from fatty meat toppings like pepperoni, meatballs, and sausage. Instead, try leaner options like Canadian bacon, chicken, or shrimp.
• Bust the crust. Not all pizzas are created equal, and neither are their crusts. Most pizza chains list nutrition info on their Web sites, so make sure you take a look before ordering to ensure the smartest choice.

Thai

• Lighten up. Many of the same tips for Chinese food apply to Thai food as well. Try to get steamed brown rice and lots of vegetables and stay away from heavy sauces and high-sodium dishes.
• Don't get saucy. Satay is a good option, but try not to use too much of the peanut dipping sauce, if any; that's where your calories will start to add up.
• Don't go (coco)nuts. Watch the coconut milk. It's delicious, but usually extremely fattening. Try to look for dishes flavored with ginger, citrus, curry, or chilies instead. Or ask if they can prepare your dish with low-fat coconut milk.
• Hold the milk. Thai restaurants offer a lot of delicious low-fat soups that you can fill up on. They also have some soups that are high in fat because of coconut milk. Try and order soups that don't include it. And as with all soups, keep an eye on the sodium.
• Green and lean. Thai cuisine includes many salads that are a meal in themselves, such as Yum Nuah (beef salad) or Pla Goong (grilled shrimp salad). Many of these have simple lime juice dressings that are low in fat. But, as with American salads, caveat emptor, and ask the restaurant what's in the dressing.
• Go fish (or tofu). Check out the fish and tofu options. Even more than their Chinese counterparts, Thai restaurants have lots of dishes that feature seafood and tofu. And if you don't care for either, the Thai spices might just help you overcome your aversion.

So while it's unlikely you'll lose much weight on a takeout diet, there are still a lot of ways you can minimize the damage.

Understanding Fat

People think that to lose weight, you need to cut the fat out of your meals. As fat is higher in calories than protein and carbs and low-fat diets. But the trick is to eat the right kind of fat to increase satisfaction and boost weight loss. People who follow low fat diets lose less weight than people who followed low carb or moderate fat diets.

Fat is an important element in weight loss for several reasons:
* Fat helps your body control blood sugar and insulin spikes after eating carbohydrates. Better sugar metabolism means less fat storage.
* Fat slows down digestion and aids nutrient absorption. You'll stay fuller longer and get more health benefits from the food you eat.
* Essential fatty acids like omega-3s may boost your metabolic rate and increase fat burning.
* Fat tastes good. It also provides a "mouth feel" that is satisfying, which can help you be happy with less food.

Eating more fat may also help you stick to your diet longer. If you reach for a box of low-fat or fat-free crackers or cookies when you want to lose weight, you may actually be sabotaging your diet. Manufacturers frequently replace fat with sugar in packaged food items to make them taste better. You think you're making a good decision by eating fat-free products, but the excess sugar and refined flour can lead to fatigue, cravings, mood swings and weight gain caused by the overproduction of insulin, the fat-storage hormone. As a snack a sliced apple with some peanut butter or a salad with oil and vinegar dressing would be a better weight loss choice. The complex carbs and healthy fats will maintain your blood sugar levels, boost your energy and keep you satisfied longer.

So what kind of fat should you eat?
To get lean, you need to eat the right kind of fat. Avoid saturated and trans fats (which are found in red meat, full fat dairy products and many packaged foods) and instead choose monounsaturated and polyunsaturated fats. Here are some of the best sources of fat to help you reach your weight goal.

1. Fish. Fish like salmon, albacore tuna, herring, mackerel and sardines contains beneficial amounts of omega-3 fatty acids.

2. Olive oil. Heart-healthy oils like olive, canola and peanut oil are excellent sources of fat for dieters. They have also been shown to lower bad cholesterol and reduce the risk of heart disease.

3. Avocado. Eat a spinach and carrot salad with a little avocado and you'll only get a dose of good fat.

4. Nuts. Almonds, walnuts, pecans and peanuts are powerhouses of good nutrition full of antioxidants, minerals and monounsaturated fat. Those who ate nuts regularly (about an ounce per day) tended to weigh less than those who didn't. The protein, fat and fiber make nuts more filling, which helps dieters stay on track. Plus there's a psychological bonus to eating nuts: Because they're rich and satisfying, you probably won't feel like you're on a diet.

5. Flax seeds. Packing the triple wallop of fat, protein and fiber, flaxseeds are a delicious and healthful addition to any diet. You can grind them up and add them to oatmeal, yogurt, salads or vegetables or pretty much anywhere you want a nutty crunch. They're a plant source of omega-3 fatty acids for the non-fish-loving folks. Ground flax seeds also have 3 grams of fiber per tablespoon which helps slow digestion and keep your blood sugar stable.

Making room for fat

Certain fats might be considered necessary for health, but that's not a cue to overindulge. At 9 calories per gram, fat is a more concentrated energy source than either protein or carbohydrates (each has 4 calories per gram). You need to be mindful of your overall caloric intake if you want to eat more fat and lose weight. But when you feel full and satisfied after eating the right kinds of fat, you'll probably find it a bit easier to manage your calories.

Fast Food Rules

There may be times when fast food is your only option. When this happens, follow these rules for a healthier fast food visit:

1. Eat fast food occasionally, not as part of your daily or weekly routine.
2. Do not Super-Size or you will Biggie yourself. Don't give in to the "more for less" thinking.
3. Drink water or low fat milk, not soda. OK, pick a diet drink every now and then.
4. Get a salad to go with your burger, wrap or sandwich or as your main entrée. Use half of the reduced calorie dressing.
5. Avoid or limit anything that is deep-fried or breaded. Otherwise, you will eat half of your daily calorie requirement (or more) in one meal.
6. Even if it's labeled as being healthy, it is probably still too big.
7. Share your meal or doggie bag ½ of it BEFORE you start eating.
8. Buy healthy sides like fruit or yogurt, if available.
9. Skip the ice cream and cookies for dessert. Some cookies, alone, contain 500 calories!
10. Make it a priority to exercise and eat well the rest of the day.

Phase 2. On my way to lean muscle!

I'm back for sure now for phase 2 of my transformation... I sort of had started a new workout to put some lean weight but a lot was going on and I started losing confidence and i was down for a while but recently I received great news and now I'm back baby!

So I've bought a quiet a few of supplements such as multi vitamins, zma, glutamine, creatine, amino acids, ginseng, casein protein. I got a free bottle of Hemo Rage for a pre workout drink. I've started eating vegetables for the first time in my life and i've also added blue berries to my post workout protein shakes. My diet is pretty much perfect. Around 2200 calories a day and 170g of protein daily. I'm weighed in today at 147.2 pounds. I'm surprised but not totally surprised that i lost another 3 pounds while not working out seriously like i was when i lost all the weight BUT my diet was pretty strict these 2 months! I'm eating 7 to 8 meals a day. Plenty of carbs in my breakfast and lunch, keeping my dinner with lean protein only and avoiding carbs after lunch.

My goal: 15 pounds of lean muscle weight in 3 months!

I will try to keep a daily blog of everything. Dont know how much i will succeed with that with a long hours at my job and battling my lower back and hamstring injuries. But I will try! Same with my workouts! I know I cant go too hard to not hurt myself more but I will keep pushing it!

This is me right now.. Hopefully in 3 weeks I'll look much better and bigger than that!

6 Supplements to help you get huge muscle mass!

Last post I posted the perfect diet to help you lose weight and gain muscle weight. Now I got you all the best supplement packing to add to your perfect diet and making the best of your workout to make huge gains! This is thanks to David Robson. I read this a few years back and made great gains back in 2007 and I have now added to my diet to make even better gains this year again! So here you go, i'm happy to share this with you all.

1. Whey Protein

As a foundation for muscle gains, quality protein supplementation is without equal. And the best absorbed form often used specifically post-workout, and with meals to round out one's protein balance is whey protein. Whey protein has a high biological value and is extremely convenient to take. While protein obtained from food sources can provide more sustained protein levels (especially prior to bed to offset the fasting period that usually occurs during sleep), whey is rapidly shuttled into the muscles where it can exert its powerful anabolic effects.
I usually use whey protein twice a day - directly after training and first thing in the morning upon rising before breakfast to ensure a rapid uptake of protein to restore the drop in nitrogen levels from the previous night's sleeping/fasting state. It is worth noting here that to fully preclude this 8-10 hour fast one would need to wake once or twice throughout the night to consume protein. Thus, taking protein immediately upon waking is essential, and whey is, in my experience, the best form to take at this time.

2. Branch Chain Amino Acids

Since taking Branch Chain Amino Acids (BCAAs) regularly I have witnessed a noticeable improvement in muscle density and my recovery rate has also increased exponentially. As essential aminos, the BCAAs (leucine, isoleucine and valine) must be taken through the foods we eat. As the only three aminos metabolized directly by muscle tissue they are especially important for the immediate recovery of muscle tissue. They are used to build new proteins after hard training. As a primary muscle-building insurance policy, BCAAs should be on the top of anyone's supplement list.

3. L-Glutamine

Considered a conditionally essential amino acid, L-glutamine comprises up to 60 percent of free-from amino acids circulating in muscle tissue and is critical for muscle recovery. When other tissues need L-glutamine (for immune purposes, for example, of which L-glutamine is essential) they will often leach this amino from muscle stores, so supplementing it makes sense. If the muscles and the rest of the bodily systems have an abundant supply of L-glutamine, muscle tissue will be less likely depleted under conditions of stress. After a hard training session L-glutamine levels will be reduced throughout the body by as much as 50 percent. I have found the best way to supplement L-glutamine is to take 5 grams 3-4 times per day so the body has a constant supply. Adding it to protein shakes is an excellent way to include it in one's diet.

4. Creatine

When creatine hit the shelves in the early '90s, it quickly became the supplement of choice for athletes the world over. A supplement that can support increases in size and strength - as attested to by countless scientific studies - creatine (monohydrate, the version that, despite many new revolutionary forms, still seems to work best in the long run) will, for most, boost lean muscle mass and amplify strength gains.
I have personally found that when I'm not taking it my muscles become much flatter and energy levels tend to plummet. Creatine's major benefits - among many - are twofold. It increases muscle energy, allowing one to train harder and to reap the results. And secondly, it hydrates muscle tissue, which, over time, causes them to become bigger and stronger.
Naturally produced in the kidneys, pancreas and liver, creatine is transported to muscle tissue where it is transformed into creatine phosphate, from which the energy molecule ATP is produced to regenerate the muscles' ability to contract and generate power during short-burst (anaerobic) activity. This translates to more productive workouts and faster muscle growth. Though produced in the body, these levels are sufficient only for ongoing cellular function, not massive muscle growth, which in itself is not at all conducive for survival purposes. And relying on nutrition to significantly boost creatine is futile in that many pounds of raw meat would need to be eaten to extract five grams of creatine, the quantity provided in one teaspoon of creatine monohydrate powder. So supplementation is necessary to realize creatine's full benefits.

5. Omega-3 Fish Oil

The many health benefits to be derived from eating fatty, cold-water fish such as salmon and mackerel are well documented. However, due to various contaminants, purity and quantity of essential fatty acids supplied, availability and price, gaining valuable Omega-3 fatty acids from these sources is often not ideal. Fish oil in supplemental form, on the other hand, provides the perfect ratio of these Omega-3's in the purest and most concentrated way possible.
To improve performance and build muscle a healthy physical state must first be attained as muscle can only grow when the right conditions are in place to do so. Omega-3 fatty acids may support blood circulation to allow nutrients such as protein and carbohydrates to reach muscle and exert their effects.
Omega-3s may also assist fat loss through maximizing metabolic rate and helping to form a foundation from which thermogenesis can occur. Joint lubrication and cardiovascular health are also major benefits to be derived from Omega-3 supplementation.

6. Vitamin/Mineral Supplement

A multivitamin and mineral supplement is not purely a bodybuilding supplement in terms of directly targeting muscle growth the way creatine and L-glutamine do. Taking a high potency and high quality vitamin/mineral product is a fundamental way in which to support the cellular conditions under which performance and muscle growth can occur. Though certain compounds like vitamin-C (comprising, along with A and E, the so called antioxidants) are thought to be of greater importance for immune function, it is the synergistic effect of all key vitamins and minerals taken in a specific ratio that will support the best results in health and subsequent tissue growth and function.
So-called doctors and nutritionists might tell us that the perfect ratio of vitamins and minerals can be achieved through eating a diet rich in certain fruits and vegetables. However, today's soil conditions, various pollutants, and the over processing of foods make it all but impossible to achieve such a perfect ratio. Even those who eat strictly "organic" do not get what they should as far as nutritional potency and quality is concerned.

Now that you know the what and the why. Here is how the supplements should go along with your diet:

Upon Rising (First Thing In The Morning):
30g Serving of Whey Protein
5g of Creatine
1 Serving of BCAAs

With Breakfast:
1 Multivitamin Tablet
5g Serving of L-Glutamine
1 tsp (or Serving) of Fish Oil

With Lunch:
1 tsp (or Serving) of Fish Oil

Before Training:
5g of Creatine or 1 scoop of a pre-workout drink
5g of L-Glutamine

Directly After Training:
5g of L-Glutamine
30g of Whey Protein

Before Bed:
30g of Whey Protein
5g of Glutamine
1 Serving of BCAAs

So to put it simply, with correct supplementation the process of building muscle, losing fat and amplifying performance is made significantly easier. And as opposed to less than natural means, the results are lasting.

Try this little exercise some time: follow the supplement plan provided above for at least three months. Then quit all supplement use for a further three months and watch what happens. Sure, most supplement marketing involves hype and some companies make laughably outrageous claims, but there is no secret as to why the supplement industry is booming. Supplements work.

Understanding Your Body Fat Percentage

Body fat measurements and the measuring tape are recognized as superior methods for measuring "weight loss". When one declares that they want to "lose weight", what they often mean is that they want to lose fat. So, now that you've had your body fat percentage measured, what does the number really mean?

First, your body fat percentage is simply the percentage of fat your body contains. If you are 150 pounds and 10% fat, it means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else).

A certain amount of fat is essential to bodily functions. Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage. The following table describes body fat ranges and their associated categories:

*General Body Fat Percentage Categories

Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus

*American Council on Exercise

Knowing your body fat percentage can also help you determine if your weight loss goals are realistic. Remember, weight loss doesn't always mean fat loss. For example:

Let's say you're a 130# woman with 23% body fat, and you goal is to "lose 20 pounds":

Initial body fat: 130# x 0.23 fat = 30 # body fat

Lean body mass: 130# total - 30# fat = 100# lean body mass (bones, organs and all else)

Goal: 130# - 20# = 110 pounds

As you can see, the goal of losing 20 pounds is not realistic or healthy. At 110 pounds, this woman still requires 100# of lean body mass (bones, organs, etc.), but would only be carrying 10#, or only 9% body fat. From the chart above, you can see that this is a dangerously low percentage.

A better goal might be for the woman to reduce her body fat from 23% to 18%. In this case:

130# x 0.18 = 23 # body fat

100# lean body mass + 23 # = 123# goal weight

So, for this individual to achieve a lean, but healthy 18% fat, she would need to lose only 7 pounds of fat, reducing her weight from her current 130 pounds to 123 pounds. Losing more than 7 pounds means losing lean body mass (usually metabolically-active muscle tissue), which is clearly not desirable.

So before you decide that you need to "lose weight", remember to consider that "weight" consists of both lean body mass and body fat. Try to keep your weight loss goals realistic, and remember, keep the calorie-burning muscle, and lose only the fat.

My Journey With P90X

For once in a long time i am taking care of me and thinking of me and me only. So i decided to start by getting healthy. Eating clean, no more junk, quitting soda and looking and feeling better about myself. Last week i started doing just that. Got myself eating food low in calories and full of protein, eating snacks in between breakfast, lunch and dinner. Working Out, doing yoga, and cardio 7 days a week. I normally wouldn't workout that much but I got the perfect workout schedule with the p90x program.
Monday was very hard, I never ate Tuna but after i did i was like ok not so bad i can do this. I worked out 2 hours later and for the first time in years my back was drenched in sweat. Than the abs exercises kicked my ass, i was gasping for air.
Tuesday I wake up and i'm completely sore! I had Plyometrics to look forward too, i was looking forward to it also but when i started the workout and i was 5 mins into the warm up my legs were already burning, but i kept going. At the ended i felt humiliated, i'm in worse shape than i thought.
Wednesday i was REALLY sore so I started taking glutamine 2x a day to help my body heal faster. Did shoulders and arms. It was alright but i didn't feel like i got a nice pump or workout when i was done. Bands are nice but i gotta get me some dumbbells for a harder workout and pumps. After i was done i did abs and it killed me once again.
Thrusday i woke up sore still. It was yoga day and I didn't think much of it, but i will never make fun of another guy for doing yoga again. It is NOT easy doing it for 1hr and a half when u were sore for 3 days in the legs, back and abs and never tried yoga before, i was actually in a some pain on my back. I also started hating tuna already. Just the thinking that i gotta eat it makes me sick.
Friday was Legs and Back again. I actually loved the legs exercises! My legs were so pumped up and they were buuuuuuuurning! It was pretty hard doing the one leg exercises but i did alright, same for the wall squats very hard i could not do them for more than 7 seconds. Once again Abs kicked my ass.
Saturday i woke and as soon as my feet hit the ground i almost feel on my face. My calves were VERY VERY sore. All day today I had to walk like a dumbass dragging my feet and knees bent cuz the calves hurt so much. Still today Monday 2 days later they hurt when i try to flex them. Later on i did Kempo X and it was my favorite workout along with back and legs. Punching, kicking, knees, elbows. No complaints there, loved it.
Sunday i had the option of either just resting or stretching. I chose to the stretching. Felt nice on my body after 6 days of sweating and soreness.
That was 7 days down and 83 days left to go! It will be tough, but i will get used to it and i will make it. This first month is all about high protein food and fat burning. Like i mentioned before i'm growing tired of tuna but i do love the egg white omelet with apple in the morning and the chicken breast for dinner. On the 1st of December my diet will change as well as my workouts, it will be the 2nd month for energy boosting.
Can't wait for day 30, 60 and day 90!