Anyone want to be my nutritionist(sp)?

[Vikingjoe93]

I'm getting tired of trying to figure my diet out, when to eat what to eat. If anyone wants to help lmk

[Tim Wescott]

Joe,I think your diet is waaaaay better than it was before....just need to make a few minor changes here and there..............eswpecially after training.

Post up a typical days eating plan for you,and I`ll see if I can offer some suggestions.

[Vikingjoe93]

I just posted today's meals in my journal.

I will probably workout about 2:00 or 2:30 and should be done around 3:30 after the weights and cardio.

My current weight is about 220 with alot of bodyfat

[Tim Wescott]

Thanks Joe.......I`ll look it over and change anything that I think needs changing.

I hope you don`t get mad at me but if you want to lose bodyfat,the diet may have to be stricter.......I`ll let you know my thoughts once I mull it over in my cluttered mind!! ;D

[gti steve]

some reason my diet isnt doing any good

typical day
6 am - muscle milk (1 scoop) and ON Gold standard in water
8:30am - 6-8 whites, low sugar oatmeal in water
12:00 - 6oz chicken, eggwhites, salad water
3:00pm - protein shake (lean body)
5:30pm - workout
7:00pm - muscle milk (1 scoop) and ON Gold Standard
8:00pm - 4-6oz meat, small portion carbs
10:00pm - muscle milk (1 scoop) and ON Gold Standard


im not lean! #smileyonsoapbox4jy#

[Tim Wescott]

Joe,exactly what are your pancakes made out of........need quantities of the imngredients......how much /how many,etc.

Steve,right off the bat,not enough solid food,too much sugar(MuscleMilk),and how much cardio do you do..........is it consistantly done,and what kind.

I`ll get back to you guys..........I`ve been catching up on sleep as that allnighter really threw me for a loop.

Sorry,but I`ll get to it ASAP,I promise.

[tawiii]

Growing up my mother always made sure we had a variety of foods provided and that we never had to eat the same thing two days in a row. That seems to make eating a whole lot harder for me..........good luck and if you come up with a 7 day meal plan let me know.

[gti steve]

tim presently the only cardio i do is on sat/sun when i play roller hockey for 2 hours. get a nice workout doin that.

damn this muscle milk. 6 g of sugar a pop!

[hossjob]

gointhruit, 2 problems I see. 1 is you havetoo many shakes. EAT MORE WHOLE FOOD! It is better for you and your body has to work harder to use the nutrients. 2 - DO NOT USE MUSCLE MILK! Stop using Muscle Milk and use either ON Gold Standard or go to trueprotein.com and make your own blend w/ about 80% whey and 20% casien for an MRP and 100% whey (ON) for your pre/post workout. I honestly don't like using shakes other than pre and post unless it is absolutely necissary.

[Vikingjoe93]

admin said:

Joe,exactly what are your pancakes made out of........need quantities of the imngredients......how much /how many,etc.


I`ll get back to you guys..........I`ve been catching up on sleep as that allnighter really threw me for a loop.

Sorry,but I`ll get to it ASAP,I promise.

The oatmeal pancakes have oatmeal, cottage cheese(fat free kind) and egg whites.

Each pancake has 11 protein, 11 carbs, and 1 fat

[Vikingjoe93]

vikingjoe said:

admin said:

Joe,exactly what are your pancakes made out of........need quantities of the imngredients......how much /how many,etc.


I`ll get back to you guys..........I`ve been catching up on sleep as that allnighter really threw me for a loop.

Sorry,but I`ll get to it ASAP,I promise.

The oatmeal pancakes have oatmeal, cottage cheese(fat free kind) and egg whites.

Each pancake has 11 protein, 11 carbs, and 1 fat

and i typically eat 3 at a time

[Tim Wescott]

OK Joe,your diet is posted below.......it is really good as far as your protein,carb,and fat intake is concerned,but your timing of carbs is one problem.

I`ll put my comments in orange under each of your meals.

6-12-06

4am

3 oatmeal pancakes

This is fine,but for getting more cut,you might want to skip the cottage cheese,but not a real big deal since you aren`t competing.

6:30

5oz chicken breast
1 cup of broccoli
Eat a baked potato,or 1/2 cup brown rice with this meal.This will be used as fuel for your training.

Starchy carbs like pasta,rice,potatoes,oatmeal,etc.,should be eaten early in the day as a rule.

9:30
can of tuna
1 whole egg
1 multi grain flat-out wrap 100 cal, 9 protein, 17 carbs,3 fat

Fine

12:30

5oz chicken breast
4 oz sweet potato
1 cup of broccoli

Fine

2:00 to 3:30 workout

3:30
20 grams whey protein in water
5 grams of creatine

Here is one of the major problems.

You should take in some carbs immediately after training,along with your shake.

I would take in 30-40 grams of whey,mixed in water only.....not milk,with either a cup of rice.... white or brown,or a baked potato,or dextrose or gatorade powder.

You need these carbs at post-workout as the body is severely depleted from training,and at this time carbs will be utikized by the body very efficiently and used for repair and replenishment.

They will also spike your insulin levels which will shuttle the carbs,water,and whey to your depleted muscles,which will soak it up like a sponge.

Do not eat or drink any fats at this time as it will slow digerstion which defeats the whole purpose of the insulin spike.

4:30

5oz chicken breast
4oz sweet potatos
1 cup of green beans

PERFECT!!

7:30

1 and a half egg whites and 1 whole egg

I would eat a can of plain tuna,or a lot more eggwhites............nowhere near enough protein at this meal.

fitday has me at 1855 calories, 248 protein, 107 carbs, and 38 fat


One more very important thing is to drink a gallon or more of water every single day without fail..........VERY IMPORTANT!!!!!!!!!!

As far as cardio goes for fat loss,I would walk on an inclined treadmill everyday at a decent pace for 30-45 minutes after training.

This should help you lose bodyfat bigtime.

Your diet was really good, and only needed these minor changes in my opinion.......you could do things differently also,but I don`t think it`s necessary to try to as of yet anyway.

Carb cycling might be an option after you try the above plan once you hit a fat burning sticking point.

Other little tricks you can do also,but you should do the above to the letter for the time being, before trying anything else........take small steps first, then adjust things as needed later.

[Tim Wescott]

Steve,I agree with Kyles (hossjob) comments.....MuscleMilk also has 160 calories derived from fat per one serving.......more servings per day = more fat and calorie intake.

Finish it up and just use whey....much better if you want to be leaner.

As far as cardio goes,you should be doing much more per week...........you want to elevate your heartrate on a daily basis or at least do it every other day as well as what you do on weekends....it will only help in the fat loss department.

I`d do 30-45 minutes walking on an incline after training only or on an off day(s).......not before training and not on a bike of any kind.

Once you ditch the MM,you should add in more complex carbs early in the day,and more vegetables and salad for fiber.

Use the standards ie., oatmeal,baked potatoes,or rice,and keep them plain.......... no butter or milk.....EARLY in the day.

What you are doing above is supplementing your supplements with food,instead of the other way around.

Used to train with a kid who ate one meal a day, and drank 7 shakes in water.....got a lot of protein in, but didn`t realize any worthwhile results until I repeatedly beat it into his head to just eat plain old good nutritous bodybuilding type foods.....he then made excellent progress.

I was impressed when he said he ate 8 meals a day...........a good thing,but when I found out 7 were from shakes I almost sh*te!!! ;D

[gti steve]

thanks alot guys for the heads up! muscle milk taste so damn good tho i only do 1 scoop tho, rather than the 2, i figure id save myself the excess cals and fat. i mix 1 scoop with ON gold standard, and its roughly 11g fat, 11 carbs and 40 protein.and only 3g of that is sugar. would it be better to drop these shakes all together except for my breakfast?

i need to incorporate cardio into my program, its just that if i do it on my workout days, ill be there for almost 2 hours. not that i care, but after i workout i wont get home till 9ish and then what do i do for my post workout meal??

[Tim Wescott]

Personally,if it wasn`t for the convience that they afford,I would eliminate shakes completely from my diet......I do stop them a few weeks out from a contest, as food is very thermic, and makes the body burn more calories during digestion and assimilation than it would a fast digesting protein like whey mixed in water, which burns very little cals proportionately.

Good idea to at least cut them back.

As far as taking in carbs late at night,not a good idea in general....... in most cases.............BUT........taking them in late at night immediately after training is fine..........vital in fact.

No matter what time of day you train,if you do not ingest carbs PW,you are doing your body and your training a severe diservice.

Your body uses PW carbs very efficiently at PW, regardless of the time of day.............take them in no matter what time it is,you will only benefit from doing so.....trust me on this!!

[gti steve]

thats what i figured too. ill have to rework my current diet. im sitting at about 17% BF right now. im not even competing but i take this stuff very serious and i follow it to the T.

[Vikingjoe93]

admin said:

OK Joe,your diet is posted below.......it is really good as far as your protein,carb,and fat intake is concerned,but your timing of carbs is one problem.

I`ll put my comments in orange under each of your meals.

6-12-06

4am

3 oatmeal pancakes

This is fine,but for getting more cut,you might want to skip the cottage cheese,but not a real big deal since you aren`t competing.

6:30

5oz chicken breast
1 cup of broccoli
Eat a baked potato,or 1/2 cup brown rice with this meal.This will be used as fuel for your training.

Starchy carbs like pasta,rice,potatoes,oatmeal,etc.,should be eaten early in the day as a rule.

9:30
can of tuna
1 whole egg
1 multi grain flat-out wrap 100 cal, 9 protein, 17 carbs,3 fat

Fine

12:30

5oz chicken breast
4 oz sweet potato
1 cup of broccoli

Fine

2:00 to 3:30 workout

3:30
20 grams whey protein in water
5 grams of creatine

Here is one of the major problems.

You should take in some carbs immediately after training,along with your shake.

I would take in 30-40 grams of whey,mixed in water only.....not milk,with either a cup of rice.... white or brown,or a baked potato,or dextrose or gatorade powder.

You need these carbs at post-workout as the body is severely depleted from training,and at this time carbs will be utikized by the body very efficiently and used for repair and replenishment.

They will also spike your insulin levels which will shuttle the carbs,water,and whey to your depleted muscles,which will soak it up like a sponge.

Do not eat or drink any fats at this time as it will slow digerstion which defeats the whole purpose of the insulin spike.

4:30

5oz chicken breast
4oz sweet potatos
1 cup of green beans

PERFECT!!

7:30

1 and a half egg whites and 1 whole egg

I would eat a can of plain tuna,or a lot more eggwhites............nowhere near enough protein at this meal.

fitday has me at 1855 calories, 248 protein, 107 carbs, and 38 fat


One more very important thing is to drink a gallon or more of water every single day without fail..........VERY IMPORTANT!!!!!!!!!!

As far as cardio goes for fat loss,I would walk on an inclined treadmill everyday at a decent pace for 30-45 minutes after training.

This should help you lose bodyfat bigtime.

Your diet was really good, and only needed these minor changes in my opinion.......you could do things differently also,but I don`t think it`s necessary to try to as of yet anyway.

Carb cycling might be an option after you try the above plan once you hit a fat burning sticking point.

Other little tricks you can do also,but you should do the above to the letter for the time being, before trying anything else........take small steps first, then adjust things as needed later.

Hey tim i have my training partner back fot the rest of the week so my workout time and eating will be a little different.

I will eat at 4am, 6:30am, 9:30am, 12:30pm, leave work at 3pm then i workout from about 3:30 pm to probably about 5:00(this includes my cardio).

Could i drink 40 grams of whey protein with a tbsp of natural peanut butter and my creatine at 3:00 before leaving work.

Then after my workout what should i do the rest of the evening. I normally go to bed by 9:00pm.
Should i drink another shake and some carbs after my workout at 5:30 or should i eat a regular food meal at this time?plmk

shannon joe(vikingjoe93)

[RUBICON19]

I think taht Tim hit all points here..

I would personally lower carbs on some days to say 30 grams and then have others where they are higher (normal range)