Dont crave it bc u dont eat it?
Guide How to properly feed yourself | What Mandy ate today (11 Viewers)
Guide
How to properly feed yourself | What Mandy ate today
- Thread starter Mandy
- Start date
If for example I’m with someone I know and they want to eat meat maybe I’ll eat too but not always, see I eat what I crave and this is what I eat intuitively during the day.
Nah that’s @asdvek instead.
idk man I crave meat everyday and feel so happy eating it
mirin hardNowadays no one knows how to feed themselves properly, but that’s fine since Mandy will teach you how to feed yourself
Before I Beginn,I’d like to say I don’t eat meat,most of my fat and protein is from eggs and dairy,but it’s fine if you eat meat baby you can replace some dairy with meat if you want it’s up to you.
But let’s start shouldn’t we?
What Mandy ate today:
|11AM| Breakfast:
-2 Bananas (240g~)
-Grapes (100g)
-Mozzarella (50g)
-Tomatoes (100g)
-Glass of milk (300ml)
|1PM| Lunch
A bowl of:
100g of rice
50g of long green beans
50g of fried cauliflower
20g of fried eggplant
A plate of:
100g of cooked tomatoes
2 eggs
Bit of herbs: Oregano,Parsley
By this time,I knew I had already consumed a lot of carbohydrates and this is good.
Why is consuming carbohydrates in the morning exactly good Mandy?
By the time you sleep till you wake up,overnight your liver glycogen which is responsible for regulating your blood sugar would be partially drained and you will lose some minerals overnight.
In the morning your circadian rhythm is responsibly increasing cortisol & other stress hormones rise gradually to wake you up. But if you don’t consume carbohydrates in the morning or generally delay the consumption of it your cortisol would rise excessively than usual in the morning because once your liver glycogen would drain gradually therefore causing stress hormone dominance in blood glucose control.
Then after that,Mandy took a nap from 2PM to 4PM. Mandy dosen’t always nap,but when Mandy feels like napping he naps properly. Sleeping a 2-3 hour period in the day will calm your nervous system and give you one cycle of REM sleep.
|6PM| Dinner
A omelette consisting of:
5 eggs
100g of tomatoes
Parsley
Alongside the omelette
Yogurt (125g) with a bit olive oil
Pickles for salty taste
A bit of sourdough
|8PM| Night Dessert
A plate of fruit:
-Banana (120g)
-Apple (100g)
-Grapes (100g)
-Mandarin (100g)
-Glass of milk (300ml)
-slice of whole grain rye bread
|9-10PM| Milk (alone,200ml),Milk with honey and egg yolk (300ml)
|11PM| (Ideally until 8AM)
So as you can you can see,Mandy fueled up with carbs first with moderate protein and then shifted most of the protein later in the day. It’s not planned,it’s what I intuitively like and healthy bodies should crave food that way. Mandy consumed most carbs before and with protein too or at least every protein meal had some carbs. The consumption of dairy which is balanced with around 1:1:1 of every macronurtient is kind of a insulin buffer,it slows down the digestion and a gives small to moderate amounts of carbs depending on how much you consume and it’s great with other carbs. This is why Mandy like to drink milk while eating fruit at night,it stabilizes blood sugar and prepares you to sleep. Also glucose intake and the stimulation of pancreatic cells to release insulin and the downstream effect of GLUT4 is important in nutrient uptake into muscle. Mandy’s main carbohydrate source is fruit which is ideal for liver glycogen,hydration,minerals,gut (SF).
Milk and other dairy contains tryptophan,Mandy excellently drinks milk before sleep to get some slow releasing tryptophan which can help melatonin release,also consuming some form of extra glucose to have stable blood sugar at night.
How does Mandy’s nutrient profile look like?
Macronurtients and Calories:
2650~ calories
320g-330g~ of carbohydrates
120g of protein
85g of fat
Micronutrients:
Vitamin A: 2,500IU~ (107% RDI)
Vitamin C:180mg (240% RDI)
Vitamin D: 1800IU (200% RDI) with 1200IU supplementation
Vitamin E: 15mg (100% RDI) with mild supplementation
Vitamin K: 90mcg (100% RDI) + the K produced in gut bacteria
Vitamin B1: 0.8mg (75%~ RDI)
Vitamin B2:0.8mg (75%~ RDI)
Vitamin B3:5-5.5mg (40%~ RDI)
Vitamin B5: 2.3mg (45%~ RDI)
Vitamin B6:1.3mg (100% RDI)
Vitamin B12:60mcg (240% RDI)
Choline: 600mg (140% RDI)
Calcium: 1800mg (180% RDI)
Magnesium: 520mg (165% RDI) with 300mg supplementation
Phosphorus: 1100mg (145%~ RDI)
Potassium: 5650mg (200%~ RDI)
Sodium: 1650mg (110%~ RDI)
Zinc: 30mg (300%~ RDI) with 20mg supplementation
Copper: 0.6mg~ (65% RDI)
Manganese: 2.1mg (127% RDI)
Selenium: 30mcg (55% RDI)
Iodine: 170mcg (115%~ RDI)
Chromium: 20mcg (80% RDI)
Fiber: 33g (majorly soluble fiber and RS3)
Lycopene: 20-30mg
As you can see,Mandy hits most essential nutrients without needing to rely on supplements much and if you want to supplement nutrients you should ideally do it the same way.
There’s only a few things Mandy lacks, but I didn’t try to eat perfectly today,I ate out of intuition and craving.
Well,ain’t that an effort baby? How about you give me some reps for it?
Take some inspiration,you can replace some dairy intake with meat if you eat meat but like I said I don’t,if you have any questions just ask.
By the way,if you need anything:
View attachment 28829
I don’t blame you for that or anything,thats why I said you can switch some things like a portion of dairy with meat, but dairy majority has more stable amino acids and generally less PUFA and Iron load than meat majority diets
would have donated more reps if i could
Mirin my ngaNowadays no one knows how to feed themselves properly, but that’s fine since Mandy will teach you how to feed yourself
Before I Beginn,I’d like to say I don’t eat meat,most of my fat and protein is from eggs and dairy,but it’s fine if you eat meat baby you can replace some dairy with meat if you want it’s up to you.
But let’s start shouldn’t we?
What Mandy ate today:
|11AM| Breakfast:
-2 Bananas (240g~)
-Grapes (100g)
-Mozzarella (50g)
-Tomatoes (100g)
-Glass of milk (300ml)
|1PM| Lunch
A bowl of:
100g of rice
50g of long green beans
50g of fried cauliflower
20g of fried eggplant
A plate of:
100g of cooked tomatoes
2 eggs
Bit of herbs: Oregano,Parsley
By this time,I knew I had already consumed a lot of carbohydrates and this is good.
Why is consuming carbohydrates in the morning exactly good Mandy?
By the time you sleep till you wake up,overnight your liver glycogen which is responsible for regulating your blood sugar would be partially drained and you will lose some minerals overnight.
In the morning your circadian rhythm is responsibly increasing cortisol & other stress hormones rise gradually to wake you up. But if you don’t consume carbohydrates in the morning or generally delay the consumption of it your cortisol would rise excessively than usual in the morning because once your liver glycogen would drain gradually therefore causing stress hormone dominance in blood glucose control.
Then after that,Mandy took a nap from 2PM to 4PM. Mandy dosen’t always nap,but when Mandy feels like napping he naps properly. Sleeping a 2-3 hour period in the day will calm your nervous system and give you one cycle of REM sleep.
|6PM| Dinner
A omelette consisting of:
5 eggs
100g of tomatoes
Parsley
Alongside the omelette
Yogurt (125g) with a bit olive oil
Pickles for salty taste
A bit of sourdough
|8PM| Night Dessert
A plate of fruit:
-Banana (120g)
-Apple (100g)
-Grapes (100g)
-Mandarin (100g)
-Glass of milk (300ml)
-slice of whole grain rye bread
|9-10PM| Milk (alone,200ml),Milk with honey and egg yolk (300ml)
|11PM| (Ideally until 8AM)
So as you can you can see,Mandy fueled up with carbs first with moderate protein and then shifted most of the protein later in the day. It’s not planned,it’s what I intuitively like and healthy bodies should crave food that way. Mandy consumed most carbs before and with protein too or at least every protein meal had some carbs. The consumption of dairy which is balanced with around 1:1:1 of every macronurtient is kind of a insulin buffer,it slows down the digestion and a gives small to moderate amounts of carbs depending on how much you consume and it’s great with other carbs. This is why Mandy like to drink milk while eating fruit at night,it stabilizes blood sugar and prepares you to sleep. Also glucose intake and the stimulation of pancreatic cells to release insulin and the downstream effect of GLUT4 is important in nutrient uptake into muscle. Mandy’s main carbohydrate source is fruit which is ideal for liver glycogen,hydration,minerals,gut (SF).
Milk and other dairy contains tryptophan,Mandy excellently drinks milk before sleep to get some slow releasing tryptophan which can help melatonin release,also consuming some form of extra glucose to have stable blood sugar at night.
How does Mandy’s nutrient profile look like?
Macronurtients and Calories:
2650~ calories
320g-330g~ of carbohydrates
120g of protein
85g of fat
Micronutrients:
Vitamin A: 2,500IU~ (107% RDI)
Vitamin C:180mg (240% RDI)
Vitamin D: 1800IU (200% RDI) with 1200IU supplementation
Vitamin E: 15mg (100% RDI) with mild supplementation
Vitamin K: 90mcg (100% RDI) + the K produced in gut bacteria
Vitamin B1: 0.8mg (75%~ RDI)
Vitamin B2:0.8mg (75%~ RDI)
Vitamin B3:5-5.5mg (40%~ RDI)
Vitamin B5: 2.3mg (45%~ RDI)
Vitamin B6:1.3mg (100% RDI)
Vitamin B12:60mcg (240% RDI)
Choline: 600mg (140% RDI)
Calcium: 1800mg (180% RDI)
Magnesium: 520mg (165% RDI) with 300mg supplementation
Phosphorus: 1100mg (145%~ RDI)
Potassium: 5650mg (200%~ RDI)
Sodium: 1650mg (110%~ RDI)
Zinc: 30mg (300%~ RDI) with 20mg supplementation
Copper: 0.6mg~ (65% RDI)
Manganese: 2.1mg (127% RDI)
Selenium: 30mcg (55% RDI)
Iodine: 170mcg (115%~ RDI)
Chromium: 20mcg (80% RDI)
Fiber: 33g (majorly soluble fiber and RS3)
Lycopene: 20-30mg
As you can see,Mandy hits most essential nutrients without needing to rely on supplements much and if you want to supplement nutrients you should ideally do it the same way.
There’s only a few things Mandy lacks, but I didn’t try to eat perfectly today,I ate out of intuition and craving.
Well,ain’t that an effort baby? How about you give me some reps for it?
Take some inspiration,you can replace some dairy intake with meat if you eat meat but like I said I don’t,if you have any questions just ask
By the way,if you need anything:
View attachment 28829
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