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2005/07/22, 12:37 AM
Hi guys,
I've just started using this site, and it's really been great. I've read a lot of other posts about meal plans, but there are still a few things i haven't quite figured out. I usually work out in the morning, about 30 min after i wake up, and then do cardio after dinner. From what I've read, the 5-6 meals a day should be about the same size, but then there were other posts with specific exceptions like what to eat/drink right after a workout. I was just wondering if someone could clarify which nutrients are important at different times of the day and which ones shouldn't be taken. For example, after a workout, I should get a lot of protein and some simple sugars (right?) And simple carbs are bad later in the day. What should the breakdown of p/c/f be for each meal?
This i what I want to do:
meal 1 (breakfast)
workout
meal 2
meal 3,4,5
cardio
meal 6
Also, what're the bad things about bananas and watermelons? Too many simple carbs?
Thanks a lot.
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2005/07/22, 12:41 AM
Oh, and I forgot to say, I'm 17, 5'10", 170 pounds, and looking to lose some fat while gaining muscle. THe nutritional thing on this site suggests 2642 calories, is this about right? I seem to have a hard time meeting the protein requirement, though I've started eating more tuna/turkey. What other things would help? THanks again.
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2005/07/22, 08:43 AM
there are different ways to eat.. optimally would be to spread your caloric intake out over the day evenly. however, alot of people follow 3 sort of regular meals, with snacks in between, to keep the metabolism and fat burning running.
if you workout in the am, then before your workout, you will want to mix some simple carbs/complex carbs and a bit of protein. for ex, oatmeal and a banana, a pb and j sandwich (mmm) etc. will give you a quick boost to get going, and the whole grains will breakdown slower, giving you a sustained energy source. postworkout you want simple carbs to replete your energy stores (ie white rice instead of brown, etc.) and protein to rebuild torn muscle.
across the day, you should start weening off of the grainy carbs and more into fibrous vegetables. keep your protein intake basically even across the day. about an hour or two before bed, if you are feeling hungry, try to keep carb consumption minimal and protein high, as the carbs will preferentially be stored as fat when you crash for bed.
in terms of getting your protein, a powder supplement may help. these are totally safe, and a great way to up your protein intake across the day. they are practically the best protein you can get (derived from eggs), and can be thrown on cereal in the am, in a shake midafternoon, etc. to give you a quick muscle building boost.
bananas and watermelons have alot of simple sugars.. hence a high carb count. i think alot of people are overscared of this, but with a balanced diet for the normal person, i think they can be fitted in fine. hope this rant helps a bit..
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2005/07/22, 03:03 PM
Thanks a lot bropie, this has helped a lot. A few questions, though. What count as grainy carbs? Like bread? What's the difference between the fibrous or grainy carbs? Also, what exactly are the differences between white bread and wheat? Is it just that white bread has simple carbs, kind of like white rice? What types of carbs does yogurt have (and when's a good time to eat it)? Also, if I have these numbers for calories/p/c/f to eat each day, what types of carbs/fats would this include? Since eating mcdonalds to reach a certain calory/fat lvl wouldn't be healthy even if you remained within the numbers right?
After a workout in the morning, would eating watermelon work for that insulin spike rather than drinking those sugar/sports drinks? Sorry for all the questions, but thanks again.
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