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2003/08/31, 10:36 PM
breakfast
1 bowl of kelloggs frosted flakes with whole milk
2 pop tarts
brunch
2/3 cup of rice
2 cups vegetables
snack
a big snickers bar
lunch
peanut butter sandwich on white bread
1/3 big bag of lays chips
snack
2/3 cup of rice
2 cups of vegetables
supper
anything with alot of meat, usually at least 800 calories
1 gal of water that i drink over the entire day
1 cup of sugar added to lemonade that i drink over the entire day
I take 176 grams of protein powder(44 grams 4 times a day)
What do u think?
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2003/09/01, 10:37 AM
What r your goals? Lose weight, gain, etc?
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2003/09/01, 03:49 PM
If you are trying to maintain a lean look or loose fatty tissue your in trouble. I see too much carbs and sugar.
Even if you are trying to gain weight there are better food choices. You don't say what kind of meats you consume.
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Beleive you can, and you are halfway there.
Ivan Montreal Canada (aka SpongeBob Square Pants to some!)
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2003/09/02, 01:26 AM
hey everyone, well as you can see im trying to gain weight but this is my first week and im very new to this. my problem is i need at least 3500 calories a day and i just can't seem to find enough foods high in calories but good in carbs,protien, and fats. i'm 6'2 and 160. i would like to get up to 180-200. i eat every kind of meat and in pretty big proportions usually at least 12 ozs a day. i also work out six days a week in the gym at my house and on two of those i do crunches, leg lifts and seat twists.
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2003/09/02, 04:23 AM
I would say drop the refined sugars, replace the frosted flakes, frosties and drop the sugar in the lemonade. These seem to be the biggest problem in an otherwise decent diet. Refined sugars are quickly digested, giving your body a short term energy surplus, as it can’t use it stores it as fat – which latter it then dose not want to give up. So you will get a burst of energy and then feel lethargic between meals despite butting on fat. If you use unprocessed carbs (whole wheat bread, oatmeal, pasta, brown rice ect) they take longer to digest so you will have a constant energy supply. If you are bulking there is no point starving yourself of carbs between meals, all that will happen is your body will start to metabolise some of the protein for energy.
Secondly you seem over dependant on protein powder, eating more fish and lean meat (chicken breasts with the skin removed) would be better. Protein powder is useful immediately after a workout to provide a fast supply of protein for your muscles other than that if you are new to training try not to use it, fresh is best. Saying that you need to ensure you are getting a constant protein intake and without it at the moment your morning is very lacking.
If you can I would swap your supper and pm snack around. If you have a big meal before you sleep the calories will get stored as fat as they are not been burnt. However you do not want to starve yourself over the time you are asleep, having a big meal earlier in the day and your pm snack as your last meal will better achieve this.
Specifically I would try oatmeal and a (or several) boiled egg(s) for breakfast, if you just eat the egg white you drop some of the protein and most of the fat. Changing the white for whole wheat bread, replacing the snickers, and the chips (just look at the %fat from chips), ensuring the rice is brown, have some tinned (in brine) tuna with your brunch and pm snack. Cut the fat off the meat before cooking it and try to have fish and chicken breasts more often.
Finally take changes SLOWLY, if you quickly change to a diet you find un-enjoyable you will not stick to it. If you make gradual changes you will not feel like you are suffering and improvements will stay with you for life. I have just got back from my vacation so am monitoring my intake to get my levels sorted; so if you have excel and are interested I could email you a copy of a typical days intake for me, let me know if you think it would be of use.
ED!
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2003/09/02, 03:33 PM
My husband is on a gain cycle right now and is consuming near 4000 kcals a day and over 300g protein. His diet is all food except for his pre and post workout meals. Those are protein shakes. You are eating 1/2 a can of tuna at a time. Why? One of my hubby's meals is 2-6oz cans of light tuna in water, with 2 hard-boiled eggs, FF Mayo, onion and pickle. You just need to start upping the quantities of the good foods. For instance have 1-1/2c of brown rice instead of 2/3. Have 2c of good veggies like broccoli, green beans, peas. NO corn, potatoes, cauliflower. Add an omelet or some cottage cheese in there somewhere. If you are using regular mayo that is a lot of fat and empty calories.
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~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
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2003/09/03, 03:25 AM
Have emailed you the excel sheet with the nutritional breakdown as for the meals I had,
05:00, 1st breakfast - Saus sandwich, orange & coffee
07:30, 2nd Breakfast – porridge + 20g soy pro
10:00, Brunch – veggies & egg
12:00, Lunch – Spaghetti Bolognese
14:00, Pre workout – banana & 20g soy pro
15:30, Post workout snack – orange & 28g soy pro
18:00, Dinner – Steak, sweetcorn cos cos & balsamic vinegar
20:00, Supper – Bulgar wheat and salmon
Where the times are aprox depending on how my schedule works out.
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2003/09/03, 03:55 AM
Wow looking at the sheet I guess it needs an explanation,
Column C gives the number of grams of whatever I ate, or the number if slices, portions for all items with # after there name.
Columns D,E,F,G give the cal, carb, pro, fat break down for the actual amount of food I ate.
Columns J,K,L,M give these values for 1gram (or 1 portion) of that food type.
At the bottom there is a summary of what weights and calories these total up to and I then compare it with what I should be consuming. There is a variance in the calories depending whether they are calculated from the carb,pro,fat breakdown or from the cal directly, this gives me an estimation in the uncertainly of the food producers values. But the important values are the grams intake in rows 69 and 70 comparing what I ate with what I should. And row 75 where these are compared as percentages, strictly they should all be 100%, so yesterday I ate the correct mount of calories, to little carbs and fat but slightly too much protein.
It all sounds kind of complicated now I come to explain it, but I wrote out the sheet once and now all I need do is type in the number of grams/portions of each food type and everything else is calculated automatically. When I eat something new I just insert a new row with the values for 1gram (or portion) then by selecting the columns D,E,F,G on the row above and dragging the little square in the bottom right hand corner around the selected items down one row and everything else updates automatically.
Also don’t get stressed about not wanting to keep a track of everything you eat and its break down. I don’t, I only use it for the first few days when I change my intake from (cutting to bulking ect) to ensure that I am eating roughly the correct amounts.
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2003/09/03, 08:44 AM
i was wondering who null was. i keep forgeting to sign in.
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2003/09/03, 11:14 AM
I might start a new profile called null just to confuse people ;o)
As normally nobody pays much attention to what they eat, there are huge numbers of rules when going for the perfect diet. I have learnt loads (and my gains have improved with it) I also know there are loads more things still to learn and that I could stick to the rules I do know better.
In my opinion it is important to remember the balance, if you are not happy with a given diet plan you will not stick to it. I could do more, but I would find it would infringe way too much on my life to make it worth the small improvements I would get. I do as much as keeps me happy.
ED!
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2003/09/04, 01:58 PM
hey daltrey, yes hubby works that shift too. We haven't really found a way for him to consume all of that on his short days (first night off). On his long day (first night back to work) we just spread it out more so he stays around the same intake. He has gained a couple pounds, so it is working to some extent. He may have to add a couple hundred more calories.
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~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
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