The End all "How do i Eat?" Thread
 

copied this from another forum, seems very good rescource

This is a GENERAL GUIDELINE

All meals should be no more than 3 hours apart

PWO should be ASAP after workout
PPWO should be 1 hour after workout

Whey should only be consumed Post-workout and for breakfast (times when you are catabolic) for maximum efficiency (any other time it is not an optimal source of protein because of it's quick absorbancy rate)

Carbs and Protein in each meal should be dependant upon your caloric requirements (I prefer to taper my meal sizes down calorically after my PPWO meal)



This structure works well both for cutting and bulking

Fruit = 1 serving of fruit (medium banana, apple, cup berries, etc..)
Fat = 1 Tbsp fat (PB, Almond Butter, flax oil, small handful of nuts, etc...)



MEAL STRUCTURE:

1: Carbs + Protein + Fruit
2: Carbs + Protein + Fruit
3: PWO (Whey + Oats/Dex + Fruit)
4: PPWO: Carbs + Protein + Veggies
5: Protein/Veggies/1 Tbsp Fat
6: Protein/Veggies/1 Tbsp Fat
7. Protein/2 Tbsp fat





SOURCES OF CALORIES (Examples):



PROTEIN

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughi, tilapia, Sardines)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder (Whey, Casein, Soy, Egg)
Eggs
Low or Non-Fat Cottage cheese, Ricotta
Low fat or Non fat Yogurt
Ribeye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat, Bottom Round)
Ground Turkey, Turkey Breast slices or cutlets (*no deli or sandwich meats)


COMPLEX CARBS (nothing enriched, bleached or processed)

Oatmeal (Old fashioned, Quick oats, Irish steal cut)
Sweet Potatoes, Yams
Beans (Black eyed, Pinto, Red, Kidney, Black)
Oat Bran Cereal, Grape nuts, Rye cereal, Multi grain hot cereal
Farin (Cream of wheat)
Whole Wheat frozen Bagels, Pitas
Whole wheat or Spinach Pasta, Whey Pasta
Rice (Brown, white, jasmin, basmiti, arborio, wild)
Potatoes (red, white, baking)


VEGETABLES

Green Leafy lettuce (red, green, romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Pepers (Green or Red)
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Carrots
Eggplant
Onions
Pumpkin
Garlic
Tomatoes
Zucchini
avacado's


FRUIT


bananas, oranges, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes


FATS

Natural Style Peanut Butter
Olive oil, Safflower oil
Flaxseed oil
Fish Oil
Nuts (peanuts, almonds, walnuts)



DAIRY (may result in bloating, if so avoid)

Low of Non-Fat cottage cheese, Ricotta
Low or non-fat milk
Low fat or non-fat yogurt


CONDIMENTS + SPICES

Diet Soda
Crystal light
Fat free mayonaise
Reduced sodium Soy Sauce
Reduced sodium Teriyaki Sauce
balsamic Vinegar
Salsa, Jalepenos
Hot peppers and Hot sauce, Cayanne pepper
Chili powder and Chili paste
Mrs. Dash
Steak Sauce
Sugar free Maple Syrup
Mustard
Extracts (vanilla, almond, etc)
Low sodium beef or chicken Broth
Plain or reduced sodium tomatoe sauce or paste



FINAL COMMENTS

With this general guideline you should be able to structure a diet around your schedule and with the foods you will enjoy most.

Please don't respond with any possible exceptions listed on the food example list or that fruit is evil.


Thanks


P.S. Here is an example of MY daily diet in case you were wondering about timing or just looking for meal examples


1) 10 AM - Breakfast Shake
1 scoop whey, 1 cup oats, 1.5 cup skim milk, 1 apple on side

2) 1 PM - Protein Pancakes
3/4 cup oats, 1 egg, 4 egg whites, 1 banana/cup berries

2 PM - WORKOUT

3) 3 PM - Post-Workout Shake
1 scoop whey, 1 cup oats, 1 cup berries, 1.5 cup skim milk

4) 4 PM - Post-Post Workout Meal
1 cup brown rice/yams, 4oz chicken breast, 1 cup mixed vegetables

5) 7 PM - Scrambled Eggs
1 egg, 5 egg whites, 1 tbsp peanut butter, 1 cup mixed vegetables

6) 10 PM - Meat
4oz lean beef/salmon/turkey Breast, 1 tbsp almond butter, 1 cup spinach

7) 1 AM - Prebed
1/2 cup 1% cottage cheese, large handful of walnuts


~3000 Calories, 80g fat, 250g protein, 300g carbs (50g fiber)

This is also for the most hardcore nutrition people. If you're an average person, just remember lean meats, complex carbs, fiber often, junk food sparingly. I'm going to try to take the "Joe Six-Pack approach" with this post. This is NOT, I repeat, NOT for those who are serious about competitive bodybuilding. This is for those who work out for themselves and for feeling good.

My old football coach says eat right and you'll never be wrong, very true. It's very hard to eat 100% clean, especially with sweets cravings and parties in the world. The good news is you don't have to unless you're serious about bodybuilding, just making healthier decisions will go a long way.

While it's very true that fast food is processed junk, eating a Grilled Chicken sandwich is 10x better than eating a double cheeseburger. If you find yourself in a situation where you're out to eat at McDonalds, choosing a Chicken McGrill and a Diet Coke is light years better than a Big Mac Extra Value Meal w/ large regular Coke.

When you eat right, you get to eat more, too! You can get stuffed silly off of fruit vs. one Kudos bar, for instance. You can have more grilled chicken and roasted chicken than fried chicken, which is great for getting that extra protein you need to build muscle. Ditto w/ turkey burgers vs. beef burgers, more protein per calorie.

Protein is a must, and if you're craving something sweet, have a protein bar instead of a candy bar. The somewhat cardboard taste is manageable, and at least you get SOME nutrients out of it.

If you're having a day where you know there's a good chance you be drinking your ass off at a party, going out to eat or eating ice cream on a date, just adjust your calorie intake from your other foods accordingly. Remember there's always light beer instead of regular, and some kind of healthier option at most restaurants and ice cream places.

In the end it's calories in vs. calories out, and if you eat right, chances are you won't be going overboard when the day ends.

If you're looking to bulk it would be fine to make one of the Protein/Fat meals into a Carb/Protein meal to fuel your workout, the import part is the core:

PreWorkout: 1 hour before workout (5pm)
Carbs + Protein + Veggies/Fruit

Postworkout: ASAP after workout (730pm lets say)
Whey + Dex/Oats + Fruit (optional)

PPWO: 830pm
Carbs + Protein + Veggies

11-1130: Protein + Fats


Bulking example:

Meal #1
2 whole eggs + 4 egg whites
8 oz lean beef
1 piece fruit (banana or apple)

Meal #2
2 scoops Beverly International Ultra Size
1 scoop Beverly International Mass Maker or Muscle Provider
2 oz heavy cream, 1 tbs vegetable oil (sunflower, safflower or olive oil)
6 frozen strawberries and / or 1 banana
12 – 16 oz water or skim milk
(you can make this shake up before you leave
home – it’s all whole food based and will
not degrade if refrigerated)

Meal #3
6 oz turkey breast or chicken breast
6 oz beef or 1 cup cottage cheese
Fresh pineapple
(or other fresh fruit – pineapple contains the
enzyme bromelain which helps digest protein)
and / or salad

Meal #4
Protein drink (same as meal #2)

Meal #5
6 – 8 oz chicken or turkey breast
6 – 8 oz lean red meat (beef or pork)
Small salad
1 piece fruit (banana)

Meal #6
2 Whole eggs + 4 egg whites
8 oz Lean Beef
1 Piece fruit (apple or pear)

- Post training meal (on workout days only)
- Beverly International Ultra Size
- Baked potato or pasta
- Brown rice, oatmeal, corn or bread
- Green vegetable or salad
- (if you prefer your complex carbs in a post
workout shake – Beverly's Mass Maker is the best.)

I'm gonna build up a diet, and probably do a whole Photo diary which i will update on here, once i have my diet figured out i will post it up for u guys to improve on it....

i dont think i will be able to get into it hardcore until AFTER the holidays though :lol

good read! im trying to build up my muscle. Diet is the hardest thing about it for sure. I try to make the right choices, but I cant help to eat a burger at least once a week... I have no will power! lol

that's my problem too. since new years 2005, i've been at the gym 4-6 days, 10+ hrs per week plus running and hiking. i've made definite overall health improvements, but they could be sooo much better if i could get control of my appetite.

Dieting IS the hardest thing for me as well.....

theres just not enough time in the day to do the proper 6meals a day.... all consisting of the foods u want.... and depending on ur mood after work.... if i have a bad day and tired.... i usually dun eat.......

with work and school.... let alone spending time with other people its really hard to stick to a meal plan for me

Using those examples, I think you would spend more time preparing food than you would working out, or even working at all!

once a week on a Sunday prepare food for the whole week.. throw them in the freezer and heat them up as you need them..

or even spending an hour or two 2 times a week...even that is kinda hard, but if u make time for it, it works out

time time time........

im too lazy to do that... and whenever i get the chance to have free time...... its basically sitting my ass infront of the computer to play games......

don't get much free time nowadays though....... but with christmas season coming up maybe....

but thats to say... in christmas it mostly consists of eating out at restraunts.... and other relatives houses...... mmmmmmmmmmm turkey and hams....

but yea..... no way i would want to spend like 2 hours preparing food thats gonna end up the same coming out my ass.... and the 10 min that it takes to eat it......

Hondaracer's outline is very good. Once you condition yourself to make healthy eating choices you will no longer lust for foods (McDonalds, chips, etc.) that you may have enjoyed previously. There are enough healthy and tasty options available that there should be no excuses for eating poorly.

good read thanks.

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i used to have a pretty good diet routine during the strike days. I gained 5lb of muscles in 2 weeks. but now school plus work just ruin all my meal times. my work only have 30 min break if I work 5 hours or longer, and the break time vaires. I hate it!! ggrr i feel like my work outs are being wasted because im not having enough time to eat the food I need.

^ yeah i feel exactly the same....

without proper meals i feel like im doing shit in the gym

good read. thread should be a sticky for general information and any further dietary discussions.

Hey man thanks a lot, I was just planning to start all this working out stuff and I was just kinda making excuses about not knowing what to do but now that I got this I have no excuses and im gonna start as soon as possible. And I know this question must have been overdone too but what protein poweder or whatever else there is should I get if im jsut starting out and I want to get serious with this?

you really might wanna mention what the fuck PPWO and PWO is... post protein work out? pre work out? what the fuck

.... just read more... "post-post-workout..." im gunna smack you.... POST POST????????????? that angers me

you probably gained at most 2lbs of muscles since your body can only synthesize a lb of muscle per week at most. the rest is probably water retention

Good writup.

If there's one question I have (and little/no time to sift through the internet) is this: For someone who works your typical 8 hour day at a stand on the job all day long and works hard. What should I eat for a person who has breaks at 10 and 3 and lunch at 12 and is at the gym at 4:50 mon-fri?

Just a bit of food energy suggestions I'd apprecite. Typically right now I have 2 chicken pitas (made myself with chicken, hot sauce, feta cheese and black olives) and water to drink for lunch, another pita for last break. Not sure what else to have for foods at the moment. Thanks.

correct me if i'm wrong here, but...

a meal doesn't have to be that hard to do. like, u can pack a can of tuna and some whole wheat crackers and that can be one of your meals.

also, because you're spreading out your eating over 6-7 meals instead of 3, you don't need to eat that much each time. Even a handful of kidney beans can be considered a "meal", or you can buy those mini carrot sticks and have a protein shake.

there is just not enough time to eat so many meals in a day.
with work and school it's realllly hard.

can someone recommend me somewhere to get those protein shakes? i kind of want to try it out, for a month.. because i have been working out avg 3 days a week, 1-2 hours each time, since Janurary. im not gaining weight.. in fact, i was 125, then dropped to 123, and now it's april.. and im 126 only.

Will drinking those protein shakes really help me?

thanks.

wow thats hardcore shit unless you want to Hulk up. too much to focus on.

This is my schedule

Sunday Tuesday Thursday Saturday work out days.

Sunday, wake up, eat whatever. 3 pm, work out, after that Whey Protein

Tuesday, go to work at 7am, eat as much as I can, 2pm, Drink 500 Calories of Mass Weight gain, 3 pm, eat a Banana. 4pm get home work for 1 hour 30 minutes. AFter that drink Whey Protein, then eat dinner, then i go sleep.

Been doing this for around 8 months, I added somewhere between 15 to 20 pounds of pure muscle. was 130 pounds in june 07, was 155 in Jan 08, 2 weeks ago I went down to 151. This is comming from someone who does not eat meat :(. Plays ice hockey etc etc.