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Group: Specific Diets & Nutrition

Help with Nutrition plan

orangecrush9 Posts: 1 Joined: 2006/01/06	2006/01/06, 11:41 PM Meal 1- 6:45 - bowl of cherios, 2 pieces of toast Meal 2- 9:30 - chicken sandwich, cup of yogurt Meal 3- 12:15 - 2 PBJ's, crackers, grapes, cranberry juice Meal 4- 2:00 - whey protein shake (40g of protein with 2 cups of 1% milk) WORKOUT AT 2:30 Meal 5- 3:30 - whey protein shake, banana Meal 6- 6:00 - 2 burgers or 2 turkey sandwiches with juice Meal 7- 9:00 - can of spagettios I will start this plan on Monday... i plan to drink water with some meals and also in between meals. Total 3-4 water bottles a day so 48-64 oz of water. I'm a hardgainer as well at 6'3 155lbs. Any advice will help me greatly. I plan to lift 2-3 times a week and do cardio 3-4 times a week.
fighting_london Posts: 89 Joined: 2005/12/25	2006/01/06, 11:53 PM More water.
yadmit Posts: 4,670 Joined: 2003/10/05	2006/01/06, 11:56 PM Can't see the Spaghettio's being all that good for you... I suspect a lot of canned badness in it. Toss in more fruits and vegetables too. And like fighting says, water, lots of water. -------------- I am training for birthdays. Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
fighting_london Posts: 89 Joined: 2005/12/25	2006/01/06, 11:59 PM Also, you might want to look at the whey protein shake with banana. You want an insulin spike after a workout and fructose (sugar found in fruits) doesn't do that. Also, fructose hinders protein absorbtion. Either add maltodextrin and dextrose (50% of each of recommended amount - Example: if you need 50g of malto/dextro, take 25g malto, 25g dextro) with your shake. Or find a source with significant levels of dextrose in it for a substitute (dextrose tabs for diabetics, Smarties, something). Fruit is usually not a good source of PWO sugar, but if you've already had insulin spikes more than 3 times that day (which it doesn't look like you have), go with the fruit and don't worry about insulin spiking.
Rainnin81 Posts: 118 Joined: 2005/05/20	2006/01/09, 07:21 PM I would say you aren't eating enough protein. 1-2gr per pound of body weight. More water wouldn't hurt. Try pairing your meals with Carbs and Protein or Fat and Protein. (Good Fats that is, are you eating natural PB?) Eat lots of green veggies, limit carrots, corn.... For carbs try to consume grains like brown rice, WW pasta, sweet potatoes or regular potatoes. Oatmeal is great too! Eat lean cuts of meat, egg whites, cottege cheese... Hope that helps!