(Part 2) Top products from r/fitmeals

It helps to understand how your body works, which means learning how macros work. I posted these links in another thread recently, if you're up for some reading:

1. https://www.iifym.com/iifym-calculator/what-is-iifym/
   
2. https://nicolecapurso.com/2014/08/31/how-donuts-gave-me-abs-an-80kg-snatch/
   
3. https://www.reddit.com/r/bodyweightfitness/comments/bzm8kp/is_my_diet_preventing_me_from_having_a_six_pack/eqvwq1k?utm_source=share&utm_medium=web2x
   
4. https://www.reddit.com/r/bodyweightfitness/comments/bzm8kp/is_my_diet_preventing_me_from_having_a_six_pack/eqzfg04?utm_source=share&utm_medium=web2x
   
   If you want some more reading on protein intake:
   
   

• https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
  
  Bodybuilding.com has some updated information on DOMS:
  
  
• https://www.bodybuilding.com/content/doms-prevention-and-treatment-of-delayed-onset-muscle-soreness.html
  
  The biggest difference I've seen in my own experience has been from going on a plant-based diet. I followed the Thrive Diet meal plan for awhile:
  
  
• https://www.amazon.com/Thrive-10th-Anniversary-Plant-Based-Staying/dp/0738219517/
  
  Moving from a Standard American Diet to a whole foods-based diet helped, and going from that to the vegan diet above had astounding results in many areas, primarily in recovery. My overall soreness was cut down to like less than a day; it was incredible. For me, however, that was a results-based diet, rather than a sustainable one, as I like to eat omnivore-style (meat, dairy, etc.).
  
  But, if you're struggling with DOMS, try going on the Thrive Diet for a couple weeks & seeing how you feel & whether or not your recovery times improve. For me, the difference was night & day. I stopped hurting like same-day, it was insane. Eating real food brought that up to a day, and eating regular food turned it into a couple days. I can only speak to my own experiences in my own body, but recovery time was noticeably better the more I cleaned up my diet.
  
  I wish I got the results of the plant-based diet while eating whatever I want, but I also have to balance "food happiness" in the equation. I settled on macros, particularly IIFYM, for my long-term sustainable dietary solution. I primarily cook my own meals, although I still eat out & eat junk food here & there, but I've found it to be a good balance for me in both feeling good & enjoying life.
  
  If DOMS is a major concern for you, however, it's worth experimenting with your diet for a couple weeks & going strict on a planet-based diet. I do recommend the Thrive Diet menu in particular, because the author has put a lot of time, effort, and experimentation into it, and I've personally done it & gotten really fantastic results, so it's pretty much a turnkey set of recipes you can follow; try it for say two full weeks & then see how your DOMS is. Report back if you go that route!

As a follow up, I really am interested in informing people about nutrition, weight loss, and general fitness. OP, if you want to learn a little about nutrition and perhaps improve your own diet, Amazon is an amazing thing and there are reputable nutrition textbooks on sale there for under $10.. I know that getting good information is hard today where misinformation thrives, but you would be well served by a college textbook like this one.

For the record, I think the term "superfood" is a form of misinformation, like you seem to. But calling pizza a superfood is absurd.

Probably the cheapest and healthiest cooking is a high heat saute of vegetables and a protein. Buy a Lodge 10-12" cast iron pan, a sharp knife and cutting board, and a good cooking oil and you will be good to go.

Cut up most veggies into small bite sized bits and toss in a pre-heated pan with less than a Tbs of oil. Make sure to season with a bit of iodized salt and don't stir too often.

But yeah, like /u/Khatib said, check out Alton Brown's book I'm Just Here for the Food. It will explain the techniques of cooking with heat. Master the Saute and you are all set!

There are apparently some endurance athletes that do keto but they are quite clearly in the minority. I do keto and often go for 3-5 hour bike rides but far from a competitive level.

I'll see if I can dig up some links.

EDIT:

This guy is a big proponent of low-carb dieting so take it with whatever grain of salt you wish:
http://eatingacademy.com/how-a-low-carb-diet-affected-my-athletic-performance

Some guy on a forum:
http://www.marksdailyapple.com/forum/thread64390.html


Some people swear by this book but I can't personally vouch for it.

This is pretty good:
http://www.amazon.com/Now-Eat-This-Americas-Favorite/dp/0345520904

Also, not a cookbook, but I do like some of the recipes here
http://leanbodylifestyle.blogspot.com/

LGTFY :) $16.65 on Amazon. http://www.amazon.com/gp/aw/d/030746363X/ref=mp_s_a_1_1?qid=1421717171&sr=8-1&dpPl=1&dpID=51V18RN35jL&ref=plSrch&pi=AC_SY200_QL40

Fun fact: Roger Ebert (yup, THE Roger Ebert) wrote a book of rice cooker recipes: http://www.amazon.com/Pot-How-Use-Mystery-Romance/dp/0740791427

Dave's killer bread, the power seed one in particular. Really good stuff.

You could also make your own. Peter Reinhart's Whole Grain Breads: New Techniques, Extraordinary Flavor had some really good formulas. You can find some of the formulas on various blogs as well.

I own a copy of The New Rules of Lifting for Women, which has a large chapter just on nutrition, recipes and meal plans. However, I have yet to find an entire cookbook dedicated to it.

Check out or buy this book from your local library/Amazon: http://www.amazon.com/The-Indian-Slow-Cooker-Authentic/dp/1572841117

It has some seriously tasty and easy slow cooker recipes. I make them all the time.

I find the recipes posted here really kind of suck, but I'm subscribed anyway. Just in case I suppose.

Anyways, I scour cookbooks like these ones:
http://www.amazon.com/gp/aw/d/B000M6XRFM?pc_redir=1405368602&robot_redir=1

http://www.amazon.com/gp/aw/d/0553576518?pc_redir=1405522806&robot_redir=1

http://www.amazon.com/gp/aw/d/B00979HJSQ?pc_redir=1405271198&robot_redir=1

I've been using Iyer's 660 Curries. Loads of information and a really cheap book

....You put broccoli and cauliflower in a slow cooker?

Taco and ranch seasoning?

Why not get a simple recipe book instead of just guessing?

This should be a decent start:
http://www.amazon.com/Sheet-Pan-Suppers-Surprising-Hands-Off/dp/0761178422

http://www.amazon.ca/Manifold-Destiny-Guide-Cooking-Engine/dp/1416596232

Oster two speed pulse blender.

It's not a blender, it's an Osterizer.

Some links:

The Grit Cookbook, from the justifiably famous Grit Restaurant in Athens, GA.

Thug Kitchen, profanity and deliciousness, bitches.

Pick Fresh, from Cooking Light. Veg and veg-based omnivore recipes organized by vegetable. Currently available in bookstores.

Bon apetit!

https://www.amazon.com/Sport-Nutrition-Health-Performance-2nd/dp/073605295X/ref=sr_1_1?s=books&ie=UTF8&qid=1524703859&sr=1-1&keywords=sport+nutrition+for+health+and+performance


this is all you'll need. my degrees are in performance physiology, if you really want objective advice just shoot me a message and we can talk about it.

Get this book: https://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate/dp/1938895304

It will teach you everything you need to know about nutrition and also give you a full year's worth of exercises. Eating healthy is #1 but if you work out alongside proper nutrition, you'll burn many more calories and will lose the weight much faster.

​

I'm still really unsure about your low-cal standards, since I don't know how much quinoa with black beans you eat in a sitting... Here's a few anyway:

Stir-fried Vietnamese Garlic Chives and Tofu - 4 servings

1 4x6 inch block hard tofu

1/3 tsp each salt, pepper, sugar

1 tbsp vegetarian oyster sauce

1 tsp oil

3 scallions, cut into 3-inch lengths

2 garlic cloves

2 cups garlic chives, cut into 2-inch lengths (available in Asian grocery stores)

1. Drain tofu and slice into 8 pieces
   
   
2. In a large bowl, mix the tofu, salt, pepper, sugar, and oyster sauce. Set aside for 10 mins.
   
   
3. Heat oil in a nonstick frying pan until hot and stir-fry the garlic and scallions until fragrant, about 1 min. Stir in marinated tofu and stir-fry gently for 2 mins. Add garlic chives and stir-fry another 2 mins.
   
   141 Cals, 8 grams fat (1 saturated), 6 carbs, 3 dietary fibre, 14g protein.
   
   Korean Barbecued Beef - 4 servings
   
   1 lb tender beef sirloin, cut into 1/2 inch thick pieces
   
   1/2 tablespoon sugar
   
   1/2 tsp black pepper
   
   2 garlic cloves
   
   1/2 tbsp honey
   
   1 tbsp ginger, peeled and finely minced
   
   2 scallions, thinly sliced
   
   1 tsp sesame oil
   
   1 tbsp unsalted sesame seeds, roasted
   
   
4. Use a sharp knife to cut a crisscross pattern in the meat.
   
   
5. In a large bowl, mix together the sugar, pepper, garlic, honey, ginger, scallions, sesame oil, and sesame seeds. Marinate the meat in this mixture for 1 hour.
   
   
6. Preheat oven to 375 degrees. Bake marinated beef for 15 mins, turning occasionally. Turn oven to broil and broil the meat for 5 mins, turning frequently to avoid burning.
   
   Can serve with kimchee, broccoli, or even some yam noodles if you can find them.
   
   272 cals, 17 fat (6 saturated), 6 carbs, 1 fibre, 23 g protein
   
   Thai Chicken Satay 2 main dish servings
   
   2 tbsp unsweetened coconut milk
   
   1/2 tsp sugar
   
   2 garlic cloves, finely minces
   
   1/2 tsp each curry powder and cornstarch
   
   1 tbsp fish sauce OR 1/2 tsp salt
   
   1 tbsp lime or lemon juice (I'd say lime)
   
   1 tsp oil
   
   8 oz boneless chicken breast, cut into 1x2 inch strios
   
   8 bamboo skewers, soaked in water for at least 10 mins
   
   
7. In a large bowl, mix together coconut milk, sugar, garlic, curry powder, cornstarch, fish sauce/salt, lime/lemon, and oil. Marinate chicken in this mixture for 20 mins.
   
   
8. Thread marinated chicken onto skewers. Place chicken skewers on the grill, turning and brushing occasionally with the marinade, until finally they turn golden. If cooking indoors, broil chicken skewers for 3 mins, turning them frequently and brushing meat with the remaining marinade.
   
   164 cals, 4 g fat (1 sat), 4 carbs, 0 fibre, 27 g protein.
   
   All recipes were copied from The Asian Diet cookbook.