Nutrition timing -- help me figure this out

[mystery_bowler]

Ok folks...I'd like to think that I'm a reasonably intelligent person, but I seem to be struggling with trying to figure out my nutrition timing. So I'm going to post the rundown of my day and open myself up for comments.

First...my goals. I'm currently 161 lbs and probably 13% to 16% bodyfat (haven't been measued by caliper in a while). I'd like to get below 12% bodyfat and reach 175 lbs (which doesn't seem impossible for a 5'9" frame).

6:30 am - Up and at 'em. Perform regular personal hygiene. Snarf down a handful of mixed nuts and - on weekdays - a lightweight meal replacement bar (i.e. South Beach, Myoplex, etc). Hit the road for my one hour commute. On weekends, I might do a big bowl of Honey Nuts and Oats. Hmm mmm.

8:00 am - Arrive at the office. Some breakfast items are available. I usually have a bit of scrambled eggs, a bit of oatmeal, maybe a handful of grapes or a small container of low-fat yogurt.

10:00 - 10:30 am - Snack. Probably a handful of mixed nuts.

Noon - 12:30 pm - Lunch. Garden salad with about a tablespoon of dressing (ranch or 1000 island) and some form of meat (whatever happens to be in the office cafeteria). Usually baked chicken or fish. Sometimes BBQ pork. Sometimes beef, but not often.

3:00 pm - Snack. Usually a meal replacement bar with around 30g of protein and less than 10 carbs.

5:30 to 6:00 pm - Supper. I try to keep this light, but my choice is limited to whatever has been cooked for the family. Usually some form of meat (typically chicken or steak) and a veggie (typically standard green beans or corn). Mashed potatoes are almost always available, but I try to limit that to around a tablespoon.

8:00 to 8:30 pm - Workout three days a week. All weight training. Usually a combination of squats, incline press, rows and ab work.

9:00 to 9:30 pm - PWO shake. Currently chocolate Muscle Milk.

Shave head, shower, shave face and bed. Sometimes extracurricular exercise depending on...er...wifely participation.

What can I improve here? My main beef is that I just don't seem to have energy and motivation before my workout. Is there anything I can change to take better advantage of the time I have?

[Lost Dog]

How have you progressed on your current eating plan, other than lack of energy?

Compared to the general population, you eat pretty well.

Your goals don't seem insurmountable, but you'll probably have to pick one to shoot for first: Gain some weight or lose some fat.

You don't say how much of these foods, but that doesn't really seem like enough food. Have you ever tried fitday.com to track your food intake?

[mystery_bowler]

Originally Posted by Lost_Dog

How have you progressed on your current eating plan, other than lack of energy?

Compared to the general population, you eat pretty well.

Your goals don't seem insurmountable, but you'll probably have to pick one to shoot for first: Gain some weight or lose some fat.

You don't say how much of these foods, but that doesn't really seem like enough food. Have you ever tried fitday.com to track your food intake?

I've been lifting a tad over 2 years now and most of the progress was in the first year. It's been slower going over the last year, but part of that was a wasted 6 months of time after Hurricane Katrina in which I simply didn't go to the gym. At all.

I previously used fitday.com often, but not so much anymore. Perhaps I need to get back into the habit. If I remember correctly what I ate then is essentially this same daily intake...around 2800 calories.

[OldGuy]

I haven't had Muscle Milk in quite some time but I used to drink one shake (1/2 serving) before and during the workout and the other half after. I always had plenty of energy for the workout.

[mystery_bowler]

Originally Posted by Lost_Dog

How have you progressed on your current eating plan, other than lack of energy?

Compared to the general population, you eat pretty well.

Your goals don't seem insurmountable, but you'll probably have to pick one to shoot for first: Gain some weight or lose some fat.

You don't say how much of these foods, but that doesn't really seem like enough food. Have you ever tried fitday.com to track your food intake?

Holy geez. No wonder I've felt beat up. I plugged in yesterday's estimates into fitday. Here's what I got: 2723 calories burned, 2417 calories consumed. I doubt I'll make much progress in the realm of putting on mass that way.

[mystery_bowler]

Originally Posted by OldGuy

I haven't had Muscle Milk in quite some time but I used to drink one shake (1/2 serving) before and during the workout and the other half after. I always had plenty of energy for the workout.

Not a half bad idea. I'll give it a try.