My daily training Diet, tell me the good and bad

Nutrition Discussions
1

Alright well I decided to record my average diet on a day so you people can tell me what I am doing right and wrong and so i can analyze it myself so here it is written in the order that foods are eaten

Wake up 7:10 AM
Breakfast 7:30 AM - Usually I eat this on way out door to school and during homeroom period
-Two Vitamin World Omega 3 fishoil softsgels
-One Vitamin World Organic Flaxseed oil softgel
-Mannatech Products including one pill each of: Ambrotose AO, Plus, Catalyst, Manna C, GI Zyme, Manna Bears, Glyco Bears
-Two Hard Boiled Eggs (approx 11g total protein)
-Half a bottle of fuze with 5 grams of creatine
-Peanut butter crackers (16g carbs 6g protein)
-Two special K Bars (36g carbs, 2g protein)

Lunch 12:00 PM at school
-Half Pint Milk(29g carbs, 8g protein)
-Ham Cheese melt on Pretzel roll (approx 11 grams protein)
-Small Side cup of yogurt (Approx 3g protein)
-Small Side cup of peaches
-Cup of Chicken Noodle Soup (Approx 2 g protein)

Pre Workout 3:00 PM
-Zone Bar (15g protein, 23g carbs)

  • G2 Gatoraid with 5g glutamine and/or a caffeinated low sugar drink if needed

Post Workout 5:15 PM
Recoup Shake (30 grams protein, 60 grams carbs) mixed with 16 oz of 2% or skim milk)

Dinner 6:30 PM
Medium plate of Pasta
Piece of Grilled chicken (Approx 12 grams protein)
Salad with (varies but this is ideal) lettuce, tomato, onion, cucumber, spinach, carrot, brocoli, califlower, green pepper, celery w/ oil n vinegar
2 VW fishoil softgels and 1 VW flaxseed oil softgel

Evening Shake Approx 8:45 PM
Muscle Milk 2 scoops mixed with 12-14 oz of 2% or Skim Milk (32g protein 12g Carbs) Milk havening approx 10 grams protein
2 VW fishoil softgels and 1 VW flaxseed oil softgel

Prebed approx 10:00
3 ZMA pills

Goal for bed is to be in bed by 10:15 in order to get my goal of 8 hours and 45 mins of sleep

Approx Protein Intake - 162 grams of protein

Remember I weigh 180 and am trying to gain strength but actually lose bodyfat and some weight

2

eat more real food (as you do for dinner) & make better carb choices… for example, substitute a bowl of oatmeal with some natural peanut butter on it for the 2 special K bars and crackers at breakfast. you are ingesting over 200g of carbs a day, which may be a little if you are looking to lean out.
you may also want to drop most of the dairy like milk and yougurt, which contain a lot of sugar. if you’re going to make two hard boiled eggs, why not make a few more and eat them throughout the day. this is an easy way to get more quality protein in.

3

I posted a reply to this in the Ask Us section if that helps you!

4

Drop the flaxseed oil.

5

Why drop the flaxseed oil softgels?

6

You say the special K bars are only 8g of sugar, but that is basically 2 teaspoonfuls per bar, which is a lot! I really don’t think that much protein is necessary, but that’s a personal view. Bare in mind, the body can’t really use more than 20-25g at any one sitting. If you feel the need to use products through the day, then why not do as ESPN recommends and hard boil some eggs??? Easy to snack on also.

7

Body can use 35-40g protein per hour.

8

Where’s your source on that please? Not saying you’re wrong, just conflicts with what I heard.

9

Frankly I think all of that “body can only handle 35-40 g of protein at one sitting” is a bunch of bullocks. Consider our ancestors…had they not survived, we wouldn’t be here. I can guarantee you that Grog wasn’t eating his 35g of protein every three hours. Most likely, he and the tribe brought home a good-sized animal every few days and they gorged on that. I can vouch that fasting during the day and fitting all of my food into a 3-4 hour window has not caused me to waste away. On the contrary, I maintain my 185lbs at a lower bodyfat percentage and with better workout performance than when I eat all day long.

Now, what track_man says may have some merit. That would imply how quickly the body can breakdown and digest protein, not that anything over that is just shot out the other end. The body will do anything to ensure that fuel is not wasted and that is likely why it takes 3-4 hours to breakdown protein.

10

Use a small scoop of milled flaxseed instead

11

how long it takes to digest protein depends on teh soure adn the amount. in one study, 40 grams of caseine was still digesting at the 8 hour mark

Lyle

12

That is why it is recommended casein is taken as a meal replacement or before bed. Whey I believe is digested more quickly?? Therefore it is more recommended for post workout recovery.