Guys I’d like to share my diet with some of you guys just for some feed back etc.,
I am no expert, but I will share some of my thoery on Post Wrkout Carbs and nutrition in general …
Any suggestions … very much welcome …
N4D, for one, is welcome to take the mike any time, Oh wise senior memmber (congrats) - having written extensively on these topics with some excellent ideas …
I have read almost every single diet theory (Zone, Blood Type, Atkins etc.) and basically, as regards loosing weight — yes —
Cals in < Cals Out = Loose weight
(As a note: I do however believe alot of what John Berardi and the Zone reccomend. I find the Zone a little too hard to stick to so I use it more as a guide…)
I believe as much in the timing of the meals as the content of the meal.
A very rough guideline is - eat carbs for what you are going to do and protein for what you have done!!
You must have sufficient Carbs alreday in muscles pre-workout. Pre-work out means consuming carbs over the hours since the last workout in relatively samll quantities.
Bear in mind I’m in a Hyper Phase just now and lifting 4 Days/week…
(Training for Gaelic Football - an Irish sport - cross between soccer, basketball, Aussie Rules and Rugby -)
Am: M,T,Th,F Weights and Wed is a Long Flex. Session,
Pm: M - Tempo, Wed - Plyo + Hills, Fri - Speed.
Sat: Rest
Sun: Skill work
0700
I do my weight training first thing in the morning ( not ideal maybe - but if it’s good enough for Michael Jordan - it’s good enough for me!!).
If training that week is tough or of a higher intensity I’ll set the alarm to wake me 45 mins pre-training (0615) to take a caffiene tab and v.small carb drink … and go back to snooooooze for 30 mins, up and hit the metal!
Note: Sometimes - when I’m really pushing it - I’ll do some agility drills pre weight training - 0600 - 0740 once a week - I will take a small sugar/carb/energy drink after that)
0830
Post workout - carbs in the 30 mins immediately after - chillin’ (literally) in the cold bath!!
Unlike N4D, I don’t have such access to supplements and anyway this is important for me because I want to try to stick almost entirely to natural foods if I can. I make my own, low sugar, carb shakes and bung them in the fridge. My Carb shakes are a great source of fun and humour - but I think they are the business - (I would!!)
My Carb Shake consists of three banannas and a small amount of BIo yoghurt and water in a 500 ml bottle.
I make them up regularly by the batch.
I was buying the 500ml Lucozade Sport bottles and decided to put the Shakes I was making into them. I use the same bottles for protein shakes. They are great little bottles and have a good wide top so you can get it down you faster.
So now I make up 4 or 6 every few nights… I throw 12 bannanas in a blender with some water and a (very) little Strawberry Yoghurt for taste. I split this mixture (1.5 L) among 4 bottles and fill the rest with water and give a quick shake and bung in fridge- bingo!!!
Used to mix in the 5gm of Creatine, but stopped. Creatine is best taken fresh and doesn’t mix with citrus juices - so in case that means alll fruit juices, I just mix it with water.
Might sound weird … and yes even over here I hear the laughter … but It works.
0845
I also take my creatine (5gms maintaince phase) just now in a water mixture just after the Carb shake.
Unlike many others I try to stay away from commercial sports replacement drinks as much as possible. They are too high in sugar for me and I know many sports people developing blood sugar problems and diabetes (- another story).
Commercial firms can supply the drink with energy basically from sugars, which dispite the damage it’s doing to one teeth, can cause blood sugar tolerance issues (longer term), immediate gastric problems and water retention.
0845
I take my Protein about 25gms sometime in the following hour.
I use a whey based Protein and mix a little casein, for the shake to get protein to the fibres fast.
I also take my Mulit Vits between the Post wrkout Carbs and the Protein Shake in the belief that the nutients will be coming into the system in time for protein synthesis. Glucosamine + Co Enzy Q10.
I will spend any money on a Multi Vit. If that is not good - (and I haven’t seen any definite proof they work by the way) - I belive the rest of the diet is not going to hold up.
0900
I get to work and over the next 4 hours will take a protein drink slowly. This one is casein based. I’m looking for a slow steady stream of protein.
Lunch (1300 - 1500 - no lunch is not 2 hours long !!!.. I just don’t take a lunch break and eat the meal at my desk over maybe 1 and 1/2 or 2 hrs) is where I get some Carbs for an evening session and protein.
I cook a large meal at night (enought for two meals) for the following 2 days bung them in the fridge and bring the two lunches two work in tuppaware over the next few days.
Each meal is either Rice and Tuna - or - Rice and Chicken/steak
Lunch has a base carb of 1/2 cup white rice (1/2 cup dried rice that is… I can get white rice in big industrial bags - but still looking for brown rice in large - i.e. cheaper qtys - so have to use White rice …)
Anyway … then it varies sometimes I’ll generally stir fry chicken or sorlion steak - always with 1 1/2 or 2 peppers and a lot of brocolli. (my logic - stick to as much Veg as possible … broccolli great source of iron)
I use garlic and chilli to spice up the stir fry - and only olive oil - very little also.
(I will try more grilling …)
Or …
1 tin of Tuna and 1 tin kidney beans with some thousand island dressing or garlic and chive sauce with the old reliable - 1/2 cup white rice
Sorry I don’t have the Nutritional. break down, but I did work all these out a few months ago.
I use Myoplex from time to time as well, but again I’m not fond of Commercial stuff - by the way I’ve nothing against commercial supplements really, infact they are unbelievably convient - I just try and take the natural option when I can.
I have a sweet tooth so the occasional cheat is a little chocolate after luch - ( … Bad Syco, Bad Syco, Syco must be disciplined …)
1600 or 1630
If training in the evening (which is definietly every 2nd Day, very occasionally every Day) High Carb Snack, Banannas - perfect.
Some fruit etc or from time to time a sandwich.
1800
Training (i.e. Aerobic - tempo running games etc.)
2000
My own Carb Shake
2045 - 2200 -
This is where it varies depending on the time I get to sleep. I will always take a Casein Protein Shake (16gms to 22gms Prot) 30 - 50 mins pre-bed for the long sleep hours.
If training is especially tough I might take another multi Vit in the evening or at night also.
My only concern is the lack of sleep, I need a lot and some nights I might only get 7 which is no good - reckon you need ideally 10, min 8, to do this right.
I try out different Multi Vit.s.
One I’m using at the minute, and I know It’s a Body Builders one, Universal Nutrition do an ‘Animal Pak’ of Vit.s. It’s OK. - any other suggestions for a heavy duty Multi Vit.?