Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
Trying to come up with my menu template for this week. Post your meals that you eat most often, no theory needed.
Here's mine:
Breakfast
1. oatmeal with whey, almonds, berries
2. oatmeal with an omlette (Eggbeaters or Omega-3 eggs)
3. omlette with melon or other fruit
Lunch
1. salad with chicken & parmesan (or tuna or salmon prepared with mustard and canola mayo), good olive oil/vinegar dressing
2. turkey or chicken on whole wheat with carrots
Also: chili or stir fry (see Dinner) - wet meals tend to reheat best at work
Dinner
1. lean steak, chicken or fish with sauteed onions, peppers, mushrooms, steamed greens
2. chicken and vegetable stir fry
3. chili or something similar
Optional: brown rice, sweet potato or regular potato; often a salad on the side with EVOO/vinegar dressing
Snacks
1. cottage cheese (fat-free) with almonds and berries or pineapple (occasional Fiber-One included)
2. apple and peanut butter
3. almonds
4. protein bar
5. MRP or whey protein shake
6. yogurt
Also: coffee (black or skim milk), tea (black or green), occasional wine or beer with dinner, occasional dark chocolate for desert, 'lite' popcorn at times when watching DVDs
At times I tend for the lower-carb options, usually count calories via Fitday. I cheat like most everyone else but I'm usually pretty satisfied with my menu. Always looking to add something tasty to my rotation - so I appreciate any input.
These days one consistent meal I have every day is:
big salad, made of:
1-2 cups fresh spinach
1-2 cups romaine lettuce
1/2 red bell pepper, chopped
1 tablespoon calorie-free italian dressing
1 tablespoon olive oil
topped with 6-8 oz. ground buffalo, grilled
my breakfast for the last 2 weeks has been:
mixed in glass bottle:
1 scoop Syntha-6 vanilla powder (23g protein, 5g fiber)
1 cup of coffee
1 tablespoon olive oil and
2 pieces of whole grain toast covered in sugar-free raspberry jelly
Breakfast 5am
Omelette. 1/2 cup egg whites, 1 or 2 whole eggs. 1 cheese slice
Optional ingredients: Spinach, ground beef, salsa
Couple slices of real cheese, some extra salsa PWO: 9am
500ml of some kind of flavored milk, usually chocolate Meal #1: 11am
Cheese slices and an apple, today was cheese slices and cottage cheese. Sometimes hardboiled eggs Meal #2: 1:30pm
Protein Bar Meal #3: 4:00pm
Mixed raw veggies, apple, Salad (Lettuce, cilantro, arugula, black beans and cheese) Meal #4: 6:00pm
Lean beef and veggies Meal #5: 8:30ish
Cottage cheese, cheese slices, nuts. Low cal hot chocolate or tea
That's pretty much my day these dats.
(I drink a fair bit of green tea throughout the day, maybe 3 or 4 Venti sized teas, not starbucks, just that size) I am back to having 1 or 2 coffees in a day. If it helps me not eat junk food I am ok with it. Less of the two evils.
On the weekends sometimes we have whole wheat pancakes.
tkinsley, what is the protein waffle recipe?
Og.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
Breakfast: two eggs and frozen veggies (spinach or brocolli, usually), made into a scramble.
Snack: string cheese, raw veggies (peppers, cherry tomatos, carrots, brocolli, whatever), sunflower seeds
Lunch: Cold chicken and veggies (either a salad greens and dressing or raw veggies and almonds, walnuts, or sunflower seeds)
Snack: Two hardboiled eggs and some One Bean Salad (green beans with vinegar and Splenda), sunflower seeds.
Dinner: Chili or stir fried meat and veggies.
Snack: Raw peppers, brocolli, or cauliflower, then I wait five minutes so it doesn't seem like a have veggies with my "dessert." Then some cottage cheese, berries, Splenda, nuts or sunflower seeds.
You might have noticed that I like sunflower seeds. They take a long time to eat, so are pretty satisfying.
OK, Og, I'm a girl, so it's not a lot of stuff (volume or calorie-wise):
20g whole grain wheat pancake mix (Hodson Mills or whatever organic stone ground variety I grab) 1/2 scoop or 15 g casein PP
1 egg white
40 g canned pumpkin
1 tsp/4 g flaxseed
5 g wheat bran
1/4 cup soymilk or water
sugar free syrup
Macros: calories 220
fat 4 g
CHO 28 g or so, depends on the syrup you use
Pro 20 g
fiber 8 g
This works best if you let it set up for about 2 minutes; it should be moderately thick. Plop it in that preheated waffle iron after you spray it with cooking spray or it will stick like a mutha. It makes one belgian waffle or two really thin ones.
Mmmmmmmmmm.....
You can also add nuts, take out the pumpkin, etc. I am still in a pumpkin mood but often will just eat the vanilla flavor with a little cinnamon. They make good pancakes too, but I am a waffle junkie
Lifting day: Add a bowl of oats boiled up in a blend of milk and 3oz fruit or berries, before the gym. This is kind of iffy. I work the third shift so I sometimes have this after the gym.
Breakfast-4-5 eggs, hot sauce, fish oil
snack-2 cheese sticks
lunch-can of tuna/salmon
snack-2 hard boiled egg
Preworkout-whey
Post workout-whey and .9 of a banana
dinner-veggies, dead animal, fish oil.
Not that much food, trying to lose some fat.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Thanks for the posts so far, very helpful. It seems like we eat more of the same stuff than not.
I forgot in my OP that I also like string cheese and PB on whole wheat at times for snacks. I need to eat more hard-boiled eggs, I forgot about those - I love those things especially when they are still warm.
These days one consistent meal I have every day is:
big salad, made of:
1-2 cups fresh spinach
1-2 cups romaine lettuce
1/2 red bell pepper, chopped
1 tablespoon calorie-free italian dressing
1 tablespoon olive oil
topped with 6-8 oz. ground buffalo, grilled
my breakfast for the last 2 weeks has been:
mixed in glass bottle:
1 scoop Syntha-6 vanilla powder (23g protein, 5g fiber)
1 cup of coffee
1 tablespoon olive oil and
2 pieces of whole grain toast covered in sugar-free raspberry jelly
How is the Syntha-6 powder? It seems a little high in carbs/fat but I have heard it tastes awesome.
I think you should live a little and eat the whole thing
LOL I love the .9 banana story. Cracks me up whenever I think about it.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
all the toast/breads/rice are whole wheat. I lack the funds to afford much in the way of supplements so I've been doing the best with just regular food.
Breakfast (9am): 2 egg whites on toast w/ lean ham and some melted cheese on top. ~250 cal per (usually have two, love these things).
Lunch (12): Tuna/Chicken sandwich w/ some pretzels or fruit.
Snack (2ish): Some more pretzels or some fruit. no more than 200 cal.
Post Workout (5): Half a small gatorade w/ a scoop of protein mixed in. Although i haven't had the money to afford the protein in the last few weeks.
Dinner (6ish): Chicken breast + rice + veggies.
Yeah, being a poor college student really puts a crimp in the supplement plan. Only other thing I take is a multi-vitamin in the morning just because I bought a huge thing of them awhile back and they haven't run out yet.
I don't know, all kind of regular food, I just decided I can eat what I like and when I want it. Cabbage and carrots are so easy to fill out any sort of meal that leaves me hungry. So is pre-cooked ham. Dinner is always something that appeals to my wife and m-in-law - for them with the sauce - spaghetti, French bread, and fresh pineapple. With the exception of the third glass of wine it is a fairly good nutritional profile. But I like that 3rd glass.
BREAKFAST: If running that morning, very often Nat. PB or Sunflower Butter + Banana on a sprouted grain tortilla -- OR - oatmeal with ground flax and vanilla whey... if not running, often a spinach omelette
POST RUN: Gatorade/Whey mix
SNACK: usually fruit, if anything
LUNCH: if I brought my lunch: big salad - spinach, mixed veggies, plus salmon or sometimes tuna, mixed berries plus yogurt or cottage cheese... additional carrots and/or fruit, depending on how many calories I need. Sometimes nuts as well.
If I eat at one of my typical spots: Lean meat plus vegetables. Indulge in fried green tomatoes if available... and/or big salad with lots of veggies and sunflower seeds and sometimes cotttage cheese
PM SNACKS: Fruit, maybe nuts... sometimes a LaraBar if I am planning to run after work. I'm not always good about the PM snack, which leads to...
PRE-DINNER SNACKING: This is where I tend to fall of the diet wagon. I'm starving when I get home and often grab some handfuls of something not so great, like some crappy cereal or those damned cheese fish my kids like (but they're organic and organic junk is really healthy) or this sugared up dried fruit my wife keeps buying (I guess I could do worse, and I'm a runner so I "need" all of those carbs!)... OR the kid(s) might beg for some ice cream since they've often already eaten, and of course I have to "sample" - damn that Blue Bell and their "Homemade Vanilla and Strawberries." BASTARDS!
DINNER: Lean meat or fish plus veggies stir-fried or nuked. Sometimes a massive veggie omelette. If it's "Mexican night," I'll often have most of mine as a big Mexican spinach salad.
DESSERT: Fruit. Sometimes low-sugar/reduced fat ice cream, but not too often.
For me:
Breakfast:
1) usually egg white omelet with spinach and pepper jack cheese
2) oatmeal, yogurt, vanilla protein powder, berries
3) oatmeal, yogurt, chocolate protein powder, peanut butter
Lunch:
Spinach salad with walnuts, beef patty or chicken breast, vinaigrette; baby carrots and an apple
Dinner: same as lunch; or some sort of lean meat (chicken, beef, turkey, occasionally a pork chop), steamed veggies, sometimes a salad, sometimes not. If I'm having dinner post-workout, then it will be one of the oatmeal concoctions listed under breakfast.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Breakfast:
Bowl of Kashi Go-Lean in 1% milk, w/ a couple packets of splenda to sweeten it
Mid-morning snack:
Cheese stick and an apple
Lunch:
Turkey or chicken breast sandwich on whole wheat w/ cheese and low-fat mayo
Mid-afternoon snack:
South Beach cereal bar (chocolate) and sometimes a Blue Bunny low-carb yogurt
Dinner:
Chicken/Steak/Pork or Salmon, 6-8 oz, with a salad and lite-done right cesear dressing. Sometimes I have some brown rice if I need more carbs, usually on my lifting days
1% chocolate milk for post-workout drink
Evening snack:
Orange or other fruit
Usually have another cheese stick before bed. Yes, I eat a lot of cheese. But I am losing weight and keeping my muscle (actually I am adding a little bit I think) while eating 1800-2000 calories a day.
__________________ If your dog is fat, you aren't getting enough exercise. -Unknown
Tasinquefield-
Do you work out after dinner usually?
Nice plan.
That I do. I usually eat dinner around 5:30-6pm, and workout at 7pm. Have my PWO drink, then some fruit an hour or two later and some cheese before I go to bed. I'd like to workout in the morning, unfortunately I have extremely low motivation for getting up earlier than I have to.
__________________ If your dog is fat, you aren't getting enough exercise. -Unknown
Breakfast Either:
1. 1 cup 100% Quick Oats, Protein Shake with fat free milk and fish oil
OR
2. 3 egg whites and 1 whole egg, 3 pieces of turkey bacon, protein shake with fat free skim milk and fish oil
Snack
Banana
Snack
2 pieces of string cheese
Lunch
2 half pitas with turkey
Fish Oil
Snack
1/4 -1/2 cup mixed nuts
Pre-Workout
Protein shake with Maltodextrin
Post-Workout
Protein shake with Maltodextrin
Dinner
1. Chili
OR
2. Grilled tuna sandwiches with spouts, sunflower seeds, lite mayo
OR
3. Grilled chicken
OR
4. Whole wheat pasta with veggie chicken patti on top
OR
5. Talapia
OR
6. Chicken and veggie stir fry
All with raw spinach, lettuce, tomato and light dressing
We pretty much end our days with beer or wine. That's the only sure thing in our diet.
As for foodstuffs - my mornings can begin with either, oatmeal/two eggs/blueberries/honey or two slice of multi-grain toast with honey. And after that it's a tossup - there could be burgers, steaks, chicken, spaghetti/pasta with meat sauce, or some sort of variation of an Asian meal; which means it could be a quick stirfry with some sort of dead animal and mixed veggies over rice or noodles. Or an all out meal with kimchee, spinach (or something vegetable-like), dead animal, rice, and whatever else. All made by Ko. AND, we do eat quite a bit in our house - quite a bit of FOOD.
For snacks, it could be kimchee, a cookie, some fruit - something in the way of those things.
There's also a lot of green tea, coffee, and water in my day. Always.
Post your usual meals
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