ok, I have finally dialed in my training (with the help of this site) and i am finally adjusted to cooking for myself (living off campus this year). Since i am cooking all of my meals now (minus one dinner out on the weekends), i think that it is time to improve my diet.
First, my stats, i am a 5’11", 162lb 400/800 (more emphasis on the 400 lately) runner/martial artist. Bodyfat is 8.5% +/- 2% (measured with calipers).
I think the best way to show what is my current diet is to show what i ate ealier this week:
6:00 morning workout: one banana (during workout)
16 oz fruit smoothie (strawberries, blackberries, peaches)
3 scoops of grow
breakfast (~hour later)
2 hard-boiled eggs
1 large cranberry muffin
1 GNC soloton multi-vitamen
lunch (~2 hours after breakfast)
1 PB (natural) and J (preserves) sandwich
1 piece of fruit (orange)
1 nutrigrain bar
Class/study/light MA forms work
2nd lunch (sometime in the afternoon)
1 small oatmeal cookie (made by my mom)
bowl of broccoli
8-10oz of grilled chicken
3 ZMA caps
Generally my diet is very similar to this day, minus varations in the meats at dinner (i try to eat a variety of meats such as salmon, beef etc) and the specific preparation. Any criticism would be wonderful.
-I need to do the bulk of my training in the morning due to my class schedule. Usually doing workout on an empty stomach in the morning doesn’t bother me too much as the banana between weights and the track keeps me strong. However during special endurance workouts, i am beginning to feel like my later intervals are lagging. What should add to my during workout nutrition to supplement this?
-Also because of my early training all of my early meals must be packable. (As ii bike to school each morning to do my workouts and go to my first classes)
-EFA’s: i usually eat salmon at least once a week, but i am sure that isn’t enough EFA’s. I was thinking of adding walnuts to the cottage cheese meal and some flax seed oil to cover this, as quality fish oil caps are a bit too expensive for me as an undergraduate.
-Other that above, i was thinking of adding some green tea in the afternoons.
Anyways, in advance, thanks for the help.