Lesson learned: never have fried chicken before exercising.

 

Shouldn't eat any fried food before hitting the gym.

 

i do agree on that Had KFC once then went to the gym i felt bloated the whole time and got tired real quickly

update: day 5 of dieting and exercise lost 3 lbs so far, is that good?

any dieting/nutrional tips, as what to eat and what not to eat

for example recommended foods before and after workouts

 

Went to the gym and was strong as usual. So much more relaxed doing my own thing in my own time. After that I went for a 8km run, felt good.

 

Before exercise, I recommend having natural energy foods, such as fruit (contains large amounts of vitamins (good fruits to have are oranges, bananas (best pre-running food out there) strawberries, peaches, etc.)).

As a runner, a good food to have the night before a workout is pasta. In other words, go carbo-loading if you are up for a big intense workout the next day.

A long term energy food to have is meat. I know, I know, I said earlier that having fried chicken was awful, but this was fried chicken, which is very unhealthy and contains lots of fats and oils. Meats are good for providing long term energy. Have meat 2-3 nights before a workout, and you'll feel energized during workout day.

I don't know many recovery foods, but if you are trying to gain muscle mass, I would recommend eating things with lots of grain (oats especially (don't buy into any of that artificial powder stuff)), fiber, and protein. Having meat can be a good option, with a salad on the side, and milk for the drink.

So simply put:

Short-term energy = Fruits (Bananas work the best imo with all the potassium)

Medium-term energy = Pastas, carbohydrates (have night before)

Long-term energy/recovery = Meats (great source of protein for recovery days, will provide energy eventually )

I hope this helped, and will make your workouts more enjoyable!

 

Thanks for the write up

just a quick inquiry, im on a losing weight diet, is it true not to have carbs (rice/bread/pasta etc.)

 

That is VERY false. You need carbs to fuel your body; period. Just take in less carbs and more protein, and a TON of water. Cut out all breads, soft drinks, etc. and that will be a great start.

 

I think it ultimately depends on the type of exercise you are doing, or preparing for. Carbs can load on pounds, but only if you eat unhealthy foods that contain carbohydrates, such as fatty breads like donuts. Just eat a healthy pasta. For example, organic pastas are probably available in most grocery stores. Also you can add in nutritional foods into pasta sauces, such as vegetables. Sometimes I throw in some brocolli or carrots with my pasta.

And this leads me to my second point: how you cook the vegetables. If you are trying to lose weight, I recommend steaming the vegetables, which is the healthiest cokking method (since it does not require any greases or oils to cook the food; just water ). I prefer steaming vegetables over most other cooking techniques because it brings out the full natural flavor of the food. If you want to spice things up, just add some seasoning or curry powder, your preference.

 

I know some people cut out carbs but I dont. If I can't eat carbs I don't have any energy at all. Although I don't eat as much as I want too . But yeah, reduce "good" carbs (pasta, potatoes, rice etc), cut out bad/empty carbs (soda, bread) and eat more meat instead.

 

thats what im doing ive cut down carbs to less than half the amount i use to eat , and eating more meats, the good carbs i eat are in the afternoon for lunch, because after that i go to the gym, after the gym i have my protein shake as for dinner, grilled chkn breast and green salad

this thread is very informative