Hows my diet look?

[Kevin T.]

OK here's what i'm planning on my diet to be. I'll mix things up here and there but here's the plan for next week at least.

Breakfast: 6am
-4 eggs
-Shake-Whey, CC, carnation instant breakfast (for chocolate flavor only), peanut butter
-some fruit
-1 cup green tea

Lunch: 10:30, or 11, or 11:30
-2 chicken breasts cooked with olive oil on whole wheat bread with lettuce and veggies
-veggies-probably broccoli and carrots for the most part
-some kind of fruit
-green tea

snack: 3:30
-veggies and trail mix

Dinner: 5-6pm
basically whatver is being served. This is where the temptation will probably be-i'll just eat a lot of the best stuff

how's that look? any suggestions would be GREATLY appreciated. I'm really looking to get real serious with my training now.

thanks [img]smile.gif[/img]

[ninja]

Eat late at night.

Maybe some protein at about 9-10. Cottage cheese perhaps?

[Canadian_Bacon]

you need some more good fats. Fish oil first and foremost. Some flax, olive oil, almonds, walnuts would also be a good thing.

Try replacing the peanut butter w/ almond butter.

[RipStone]

suggestions...

-first of all go to fitday.com and add up how many calories, carbs, et you are eating and find out your macronutrinet ratios. this info is key for "getting serious" about training and nutrition.

-for your snack, ass a complete protein source like chicken or tuna. ideally you shouldnt have any snacks. every time you eat you should have a meal

-like NB said, have a meal before bed. any animal protein source will work, but ideally you should have a casien protein source like cottage cheee or milk. plus, have a healthy fat source here too like raw nuts, natural PB(almond butter is great too), fish oil, etc

-finally, your pre and post workout meals are really key. where are these meals?

[I. Kay]

If I remember correctly, Kevin is in high school, which may restrict his dietary options quite a bit. Most of my classes had a "no food" rule.

Ninja and Rip are both right, though, and perhaps their suggestions can be combined. Figure out if you're short on your goal macros, then have a late night meal of something along the lines of cottage cheese and walnuts. That'll toss in quite a few cals from protein and fat, not to mention stave off some unwanted catabolism during sleep.

The fish oil is a great idea too, for anyone/everyone.

Also, think about including beef jerky in your 3:30 snack. Then you'll have your carbs/fats/veggies AND protein.

[Lost Dog]

Keven,

If you've got an iPod or other MP3 player, take as listen to Nutrition on the Go, by John Berardi.

Audio Files

It's the first one at the top of the page. It's got great tips on eating.

[Kevin T.]

-Doh! I completely forgot about the late night meal. I usually have cottage cheese.

-for the 3:30 snack, i can add a protein, probably chicken or tuna, as suggested.

-I'll check out fitday and post the results

-as for my pre and post workout meals, i usually use a "homemade Surge" as described by Berardi in one of his newsletters. It's 2 servings gatorade, 1 serving whey all diluted in 32 oz. of water. i drink it before, during, and finish it right after my workout. then, usually 15-30 mins after a workout, i'll have tuna or chicken with some veggies.

LD-i'll check out that Berardi file-sounds great

thanks everybody [img]smile.gif[/img]

[Kevin T.]

FITDAY RESULTS FOR AVERAGE DAY: (minus dinner)

because i don't know what i'll be having for dinner each night, i'll have to add that in. otherwise, here is what a normal breakfast, lunch, pre/post workout drink, afternoon meal and late night snack look like. note: if it is a lifting day, i will have the protein part of the afternoon meal after the workout.

[RipStone]

Originally posted by Kevin T.:


-as for my pre and post workout meals, i usually use a "homemade Surge" as described by Berardi in one of his newsletters. It's 2 servings gatorade, 1 serving whey all diluted in 32 oz. of water. i drink it before, during, and finish it right after my workout. then, usually 15-30 mins after a workout, i'll have tuna or chicken with some veggies.


thanks everybody [img]smile.gif[/img]

do you know the macro breakdown of this shake?

also, you posted the fitday results while i was typing this, so i looked over the macro breakdown and your carbs look low. IMO you need at leasts 40% of your total calories too grow. now i dont know if the breakdown will be differnt with your diner meal included, but defintley add more carbs somewhere. a good place to add them would be in your pre, during, post workout shake.

[TrainingGirl]

I agree with Rip on increasing your carbs...some complex carbs. I'm assuming your goal is to gain?

[Kevin T.]

yea i'm trying to figure out how to add more carbs. i got this trail mix that adds another 42 grams of carbs. it's got almonds, cashews, peanuts, raisins, and some M&Ms

yea my goal is to gain. anything i could do to add carbs in the w.o shake? i'm tryin to think of where i could add them hmmmmm

[TrainingGirl]

Originally posted by Kevin T.:
yea i'm trying to figure out how to add more carbs. i got this trail mix that adds another 42 grams of carbs. it's got almonds, cashews, peanuts, raisins, and some M&Ms

yea my goal is to gain. anything i could do to add carbs in the w.o shake? i'm tryin to think of where i could add them hmmmmm

You already have 2 servings of gatorade in there, but in the meal you have after that, you could add in a sweet potato, or have your tuna on whole grain bread.

[RipStone]

Originally posted by TrainingGirl:

quote:

---

Originally posted by Kevin T.:
yea i'm trying to figure out how to add more carbs. i got this trail mix that adds another 42 grams of carbs. it's got almonds, cashews, peanuts, raisins, and some M&Ms

yea my goal is to gain. anything i could do to add carbs in the w.o shake? i'm tryin to think of where i could add them hmmmmm

You already have 2 servings of gatorade in there, but in the meal you have after that, you could add in a sweet potato, or have your tuna on whole grain bread. [/quote]my thoughts exactly. the best to place to add carbs would be in your pre, during, and post workout nutrition. more simple carbs in your shake would be good. then follow up your post-wo shake with a meal consisting of complex carbs and lean protein. have this meal about 45-90mins after your shake.

[Kevin T.]

ok. thanks guys (and girl [img]smile.gif[/img] ) for all your help