Originally Posted by
frawnz
Thanks for your feedback. Here's some answers to your questions/comments.
This is all fine, but add 2 whole eggs and maybe some whites. Since you want to reduce bodyfat, I'd consider dropping the milk as well - sure it's skim, but still has alot of unnecessary sugar.
Should I cook the oatmeal then? I use skim milk because I eat it like cold cereal, and water just won't work that way. Just add 2x as much water in metric cups as oats and microwave for like 1:30-2:00. Add some artificial sweetener. Of course, if you're really serious, you could just chug them in water like many of us who are on-the-go.
There's alot wrong with this one. First it's 3.5 hours after your last meal. Try to keep meals 2.5-3 hours apart all day, never more than 3 hours. Second - there's no real protein here! Yogurt is low in protein and high in sugar; i'd drop it AND the fruit (also sugar) and opt for a lean protein + complex carbs here. It's early so you can go with more oats for your carb if you'd like. Eggs would be fine here but I don't know how much you can tolerate. Otherwise, chicken, lean beef, turkey, fish, bison, etc.
Due to work, there's really no way around the 3.5 hour period between breakfast and my 2nd meal of the day (which is my first break at work at 7 AM). Should I get rid of fruit completely from my diet? Maybe I can make some kind of oatmeal/beef patty? You can't mix a scoop of whey protein in a water bottle and chug it at 5:00 AM when nobody is looking? Do what you can. Oat/beef patty sounds like the best option but shakes with oats mixed in are good too - but not as good - as a last resort!
Not horrible but usually pastas (yes even whole wheat) are a poor carb choice. If possible, try to stick with all natural food - brown rice, quinoa, oats, lentils and beans, etc. Sweet potato is a staple for me, but you said you don't like them - I guess that goes for yam too?
This one's gonna be hard. I grew up on pasta, so even switching to whole wheat or spinach pasta was hard enough! lol. I guess I could switch to rice and beans and just the occassional day of pasta, but my coworkers are gonna hate me! haha. I can tolerate yams, but definitely not a fave. As this is my lunch, I should probably try to incorperate some kind of vegetable here. Are all veggies created equal? I like carrots, cauliflower, broccolli, spinach, salad... That's fine on the pasta for now as long as it's whole wheat, you're not looking to be a professional BB. As you get more hardcore into this lifestyle, you can change your eating habits. It just seems like you're eating too much for taste in general. Get your kicks from pounding pvssy and looking jacked - not your taste-buds. Also, make sure "some shrimp" = lots of shrimp for protein purposes and I hope you're not using a calorie heavy sauce. All veggies are not equal. Fibrous green ones like spinach, broccoli, asparagus, cauliflower (not green but great), etc. are what you want. Watery salad lettuce and carrots are not good.
This is not a meal!!! No protein whatsoever in this meal, and all poor carb choices. Every meal should have a lean protein source, as well as a complex carb and/or healthy fat. I personally like to keep my carb and fat meals separate - carbs in the 1st half of my day, fats later on.
You're right, it's pretty crappy. This is my least hungry time of day, so usually a fruit or a handful of pretzels is about all I can stomach. Maybe some boiled egg whites? Grow a sack, fill it with some balls, and stuff yourself if you have to; your stomach will expand within days. To make it easier, do a pro/fat meal since starchy carbs and fiber are what will make you feel really full. Example: 4 oz. cooked chicken breast, 22 almond kernels.
A shake won't do jack for you pre-workout. Go with whole food here again - lean protein and definitely complex carb in this meal - you'll need it to fuel your workout. I'd do it in water and drop the milk
K, nix the milk with the shake. natty PB + oatmeal + whey + water ok? Nah, he means change the protein source. No need for the natty PB here. Just oatmeal + lean meat (slower protein than whey).
shake here is good for quick protein - make sure it's whey. Drop the apple juice; fructose has the tendency to replenish liver glycogen and not much beyond that. If you're looking for a fast acting carb, look into waxy maize or vitagro or something like that. I personally mix oats right into my shake, i always stick with complex carbs as I tend to put on bodyfat very easily, so i'm not looking for any insulin spikes
Ya, I use the fruit juice to quickly transport the protein. I've seen some people mention dextrose/maltose? Is that the same as the vitagro? If I use oatmeal (basically replicate my pre-workout shake), do I need to take it ASAP after my workout since it's going to take longer to digest and transport my needed protein to my muscles? I doubt your glycogen is fully depleted, you don't need a 100% super-fast carb and all carbs will have a similar effect on protein synthesis when eaten; so, no - you can keep everything the same with oats and that would be the best course.
Since this is a few hours before bed, I would keep carbs out of this meal as you already have. This is a fine meal - but cooking the olive oil renders it's healthy fats useless. You can cook in it, but to get it's benefits try drizzling fresh olive oil right over the food after it's cooked. Also, where are the veggies? I haven't seen one meal include veggies. You should get plenty of fiberous carbs - green lettuces, asparagus, spinach, broccoli, etc.
Ya, no carbs here. I try to eat no carbs after workout aside from my PWO shake. Usually after I cook in olive oil, I put more on and just a little parm cheese for flavor. There pretty much are no veggies in my diet, unless I go out to dinner or stop by the parent's house for a Sunday meal. I'll try to incorperate them more. Are the low sodium V8s worth using as supplemental veggie servings (if I can do 2 natural servings and then get the 2 from a can of V8)? No, fvck V8 - however, some powdered veggie products that mix into water are great. Look into these products made by Udo's and other health food companies.
Add a meal here. You're about to go to sleep all night, and that's when you grow. Why would you starve your body at this time? Go with either a casein shake + a tbsp of natural peanut butter (the fat will slow the protein absorption down and keep you from going catabolic longer), whole milk cottage cheese, or a lean steak if you can hack it before bed.
This is the only advice you gave that surprised me, as so many health/fitness enthusiasts scream at me to not eat a few hours before bed. I can handle the cottage cheese so I'll give that a whirl. No carbs before bed. Pro/fat can be eaten at any hour as long as it fits within your caloric requirements/deficit.
I'm really not sure on the macro nutrient stats on my foods (aside from the proteins). I'll try and pay more attention to them. What kind of carb/fat/protein/caloric numbers should I be looking at trying to reach every day? Depends on the indidual my man. Figure out your BMR/TDEE and set them accordingly.
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