Free Diet advice by Narkissos & Novastepp: Intro to Performance Nutrition 101

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i don't think you know how respectable it is for your first post to be in this section. i will then give you some invaluable advice, do some research here. you are moving in the right direction and many of the questions that have been asked in this section will benefit you in some way.

now to your question. NEVER workout on empty. ever (thattakes exemption to some forms of light cardio). have a meal before you workout, and your idea of oats and egg whites would easily fit that mold. then just continue with your PWO offering and subsequent meals. Don't treat it differently than any of your other workouts. eat, train, and eat.

as far as "best for your body and gains", that would be your entire dietary approach. and if you would like to post up what you're eating throughout the day, along with your stats and any/all applicable info, we'd be even better equipped to give advice.

no doubt man..you right, this tread is amazingly imformative and Its taken me two days of sitting at work to get through most all of it...Ive taken notes and such like im a kid in school again...but here goes...

I'm 25 years old, 6ft 4 and 186lbs (11% bf) as of this morning. I played a few years of pro-baseball and was conditioned to eat a certain way that was described by my trainers. Basically tons of carbs, moderate protein intake, and exclusion of fats and sugars. There wasnt a whole lot of balance.

Last years was my first year out of pro ball and I decided to take care of some house cleaning with my body. So i had a torn groin surgically repaired and I had my entire right shoulder completely rebuilt (cuff, labrium, bicep tendon)...I took 6 month off, lost 15 pounds, ate like shit...played a lot of video games.

Now Im trying to construct a diet that helps me get back up to 210-215 I feel is my best playing weight. But doing it the right way..and doing it the right way means no short cuts, no cycles, nothing but a solid diet as the foundation and lots of kick ass time in the gym to build on

a day like today, my diet looked something like this..

430am
1 cup egg whites
2 slices whole wheat toast

500am
26 gram carb shake
1 scoop NO explode

(workout)

645am
Protein shake (44g protein)
2 cups whole oats

1015am
2 cups vanilla yogurt 1% milk fat
1 cup all natural granola

1245pm
10oz chicken breast, with cayane pepper
3 cups of green beans

3pm
2 PB and J sandwiches
(whole wheat bread, all natural PB, sugar free jelly)

530pm
apple

830pm
Boneless pork cutlet
1/2 cup of spagetti
diced tomatoes

bed 1015

basically breaks down to

3400cal, 220 grams of protein, 81 grams fat



thanks guys, this tread is awesome

[novastepp]

a day like today, my diet looked something like this..

430am
1 cup egg whites
2 slices whole wheat toast

500am
26 gram carb shake
1 scoop NO explode

(workout)

645am
Protein shake (44g protein)
2 cups whole oats

2 cups of oats here is going to be too many carbs at one sitting. spread that out into two meals. that other cup of oats would go great with teh next meal...

1015am
2 cups vanilla yogurt 1% milk fat
1 cup all natural granola

maybe try cottage cheese with cinnamon and splenda instead of that yogurt?

1245pm
10oz chicken breast, with cayane pepper
3 cups of green beans

3pm
2 PB and J sandwiches
(whole wheat bread, all natural PB, sugar free jelly)

eh', i'd make a chicken and broccoli meal here. something with more protein and a better basis for growth.

530pm
apple

not going to cut it here either. you're training now, your body is going to constantly be trying to repair with aminos, healthy fats and complex carbs. so give it what it needs. a nice steak, handful of almonds, and a swet potato.

830pm
Boneless pork cutlet
1/2 cup of spagetti
diced tomatoes

bed 1015

basically breaks down to

3400cal, 220 grams of protein, 81 grams fat



thanks guys, this tread is awesome

i see what you've provided, but the macros are needed to best address a diet, try and provide those. many of your selections are good, but I have commented on some of the not-so-good ones.