Asian diet

[spec74]

Hi found this site accidently while trying to research about diets and fitness programs... anyways I live in Korea now (South not North as people usually think) My diet mostly consist of white rice, lot of fermented veggies like kimchi, and not much protein since meat cost lots more then in the US. I like to cook so that's not the problem if anybody have suggestion what i should make but problem in that also is that I dont have access to much variaty of things as US where I'm located unlike where you could go to a supermarket in the states and have whatever you want there.

What i'm trying to do is basically trying to lose weight first then try to gain muscle weight when i get to my ideal weight. Currently i'm 6 feet 225 lb (101 kg) korean. Sorta big for a korean My current workout is I go to a gym 5-6days a week about 9pm. I first go on a stationary bike for 30-60 min then go on the treadmill for 10-15 min cuz i have a back problem some say i have a disc problem well it shoots pain to my left leg if i walk or stand too long. I workout mostly on the upperbody for obvious reason and little on middle section.

I didn't know that I had to maintain my calorie count for long time. Which i believe the reason why i'm not losing weight currently. Since searching and finding out what i'm suppose to do i'm starting to watch what i'm eating and counting whatever I eat. What I like to know is what i should be eating in a Asian environment.

Should I be taking protein drink to maintain my lean muscle? I dont want to gain more by taking it.

[Octagon]

How affordable is fish? If that's an option jump all over it. Most fish is packed with protein and low in fat. Even so-called fatty fish (salmon, for instance) can be a great option because its fat content is far lower than red meats and comparable to or lower than chicken and the fats in fish tend toward unsaturated to boot.

[spec74]

Fish is cheaper here but it's not that cheap where I could buy everyday for main protein. I do eat 2-4 eggs per day for some protein intake

[cursor]

A couple recommendations:

• Have fish at least three times a week.
• Eat more eggs (but eliminate most of the yolks).
• Combine legumes with your rice (lentils, black beans, etc.)
• Have a few servings of nuts every week.
• Consider supplementing with quality protein powders.
• Eliminate much of the aerobics that you're currently doing.
• Focus on heavy resistance training.
• Never do you're aerobics before your weight training.

Best of luck in your fitness efforts.

[mixtic187]

Originally Posted by cursor

[*] Never do you're aerobics before your weight training.[/list]

I couldn't agree with this point more Cursor.. after being a dummy for years, i've finally surrendered myself to doing cardio after weights.. when I was running first, I'd end up feeling too tired to push myself to lift hardcore.. I run a little slower now, but who cares..

[rookie]

try to eat rice earlier in the day and cut it out later on account of the carbs at night.

[Jakanden]

[quote]try to eat rice earlier in the day and cut it out later on account of the carbs at night.[quote]

This is not as much of a problem on Asian diets as they are MUCH healthier and nothing like American diets. They eat cleaner carbs and many eat rice for dinner as well =)

[TWIFOSP]

[quote=Jakanden][quote]try to eat rice earlier in the day and cut it out later on account of the carbs at night.

This is not as much of a problem on Asian diets as they are MUCH healthier and nothing like American diets. They eat cleaner carbs and many eat rice for dinner as well =)

If I could afford it, I'd eat sushi everyday. Healthy and mmmm mmm gooooooood.

I gotta learn how to prepare it myself one of these days.

[Jakanden]

Sushi is a pain in the arse to make heh. Ive made it a couple of times but nowhere near as good as the Sushi Chefs heh

[TWIFOSP]

Originally Posted by Jakanden

Sushi is a pain in the arse to make heh. Ive made it a couple of times but nowhere near as good as the Sushi Chefs heh

yea, there is this DYNAMITE sushi place that just opened up near me. I can get out for under 15 dollars. The sushi better than most places where I'd drop 30-40 on ~10-12 pieces.

Plus it has other killer japenese bento dishes.

Hrm, I wonder if my local comunity college or something offers sushi preperation classes

I think I need to marry a hot japenese sushi chef girl.

[CJNY]

Raw fish in Korea is Hoe, not sushi There's also jeotgal (spelling?) but you probably don't want to go there - it can be pretty potent.

You can get adequate protein in a diet based on rice and soy. Juk can be good, as are some of the rice dishes that I have heard of with beans, chestnuts, and other goodies. I don't know the proper names, but most anything with soy beans in it is going to be good - soy protein is high quality.

Fat loss is, first and foremost, about diet control. Strength exercise (weightlifting) helps you lose fat and keep your muscle. This is more important than the treadmill or stationary bike for fat loss.

[spec74]

CJNY is right it's not sushi it's Hoe pronounced " Ho'eh " and sushi has rice which HOE dont like sashimi. Just to give you guys a little asian food info. With jook it's more of a porage


Curor: I'm afraid to intake protein drink mix while i'm trying to lose weight. Doesn't protein drink mixes have lot more calorie then i need to lose weight? But other advices you gave sounds great and I'll try em.

I'm trying to lose weight first not gain em cuz i have lot of fat on my chest and stomach area. Like i read in this forum and other resources it's hard to try to lose weight and gain muscle at the same time. And I'm afraid that protein suppliment won't help in my goal atm.

Have any other suggestion would be great.

[Octagon]

Originally Posted by spec74

I'm afraid to intake protein drink mix while i'm trying to lose weight. Doesn't protein drink mixes have lot more calorie then i need to lose weight?

Not necessarily. One scoop/serving of the Optimum Nutitrion Instantized Whey Protein I've started using has 110 calories (almost all from protein). I mix one scoop with 8oz of skim milk for a total of 190 calories, 31g protein, 14g carb and 2g fat. It's great right after resistance workouts or as a quick (but only occasional) meal replacement.

Originally Posted by spec74

I'm trying to lose weight first not gain em cuz i have lot of fat on my chest and stomach area. Like i read in this forum and other resources it's hard to try to lose weight and gain muscle at the same time. And I'm afraid that protein suppliment won't help in my goal atm.

Nah, you were closer in your first post. It's important to keep your protein intake up while losing fat in order to protect against lean muscle loss. You don't have to slavishly follow the 'mass building' rule of thumb of one or more gram of protein per lb of body weight but you definitely want to keep your protein intake up (I would say no less than 30% of total cals and there's really no harm in going higher).

Protein supplements are just like any other food when you're trying to burn fat...watch total intake and pay attention to balancing them with the other things you eat and they're fine.

[Kitara]

As you guys know, I live in Japan and LOVE the food here. This thread has made me totally hungry .

[spec74]

So if i can't take in real meat as protein... take the mix? How many eggs should i be taking... i know less yolk