Diet/Workout Advice

[Back In Black]

Hello mate, any chance you can list the carb content of each meal too please, will help alot. Also some of your calcs look a bit out. 15g of fat and 36g pro in 3 egg whites? 70g protein in your shake is gonna give more than 206 cals even if there isn't any carbs in it.

I would drop meal 6 immediately and replace it with cottage cheese/casein/lean steak/chicken.

How'd you get on with interval training? Are your sprints running spints? If so, does it bother your joints at that weight? List your suggested workout in the workout section and you may get a few more recommendations than in the nutrition forum.

Oh, and welcome. You came to the right place!

[BrownGirl]

Hello mate, any chance you can list the carb content of each meal too please, will help alot. Also some of your calcs look a bit out. 15g of fat and 36g pro in 3 egg whites? 70g protein in your shake is gonna give more than 206 cals even if there isn't any carbs in it.

I would drop meal 6 immediately and replace it with cottage cheese/casein/lean steak/chicken.

How'd you get on with interval training? Are your sprints running spints? If so, does it bother your joints at that weight? List your suggested workout in the workout section and you may get a few more recommendations than in the nutrition forum.

Oh, and welcome. You came to the right place!

I agree with SteM. I do 3 egg whites and the breakdown is : 60 Cal / 0 Fat / 4 Carbs / 12 Protein

Unless you're adding other stuff to your egg whites, in which case I'd recommend that you list out each individual part so that the diet gurus can help you better. Good luck and welcome!

[TBrat21]

Ok sorry my spreadsheet that I copy and pasted had different numbers with wrong meal names where I would just adjust numbers just to see quick daily totals and they ended up getting saved. Here is the revised version with the carb amounts included, as well as times (most times are ball parks as Im not super strict and my schedule varies from day to day). I also added the last meal suggestion, I know that i needed slow protein before bed just wasn't doing it (stupid I know). If i don't have something cooked Ill just slam a whey shake before bed which I know isn't ideal (will get some casein asap). Would it be better to just skip the meal than take a fast protein like whey isolate?

Generally i will do it on the treadmill or at the ball field and yes it is all out sprint. I do experience shin splints sometimes but not so much joint pain. Sometimes a sore knee or ankle but those are from past sport injuries and are easy to work through. I do mix in a inclined elliptical (like a crossover between a stair-master and a traditional elliptical) when my shins are bad or just don't want to run and ill turn up the resistance and the incline during the high-intensity interval and keep my rate as high as i possibly can. Been doing 2 mins walking/jog and 1 min high intensity, almost ready to narrow the gap a little bit. I have experimented with doing it swimming as well but I can't for 25 minutes, the all out intervals kill me even if they are just 1 length of the pool.

6:30am - 25 mins of HIIT

MEAL 1 (7:30am)
Food Fat Protein Calories Carbs
1 Cup Whites 15 36 315 0
1/2 Cup Quick Oats 3 6 228 46
Total 18 42 543 46

MEAL 2 (10:00am)
Food Fat Protein Calories Carbs
Shake 1 70 300 0
Essential Fatty Acids 2.5 0.25 25 0
Total 3.5 70.25 325 0

MEAL 3 ( Usually an hour or so before I lift, 12:30pm usually)
Food Fat Protein Calories Carbs
Salad 0 0 50 0
Tuna/salmon/chicken 1.19 37.4 161.5 0
Total 1.19 37.4 211.5 0

LIFT (If im feeling tired and depleted of energy ill have a cliff bar or something before the gym)

MEAL 4 (PWO, usually about 3:00pm)
Food Fat Protein Calories Carbs
Shake 1 70 300 2
Carbs (Liquid or G powder) 0 0 58.2 50
Total 1 70 358.2 52

MEAL 5 (6:00pm)
Food Fat Protein Calories
Salad 10 0 50 Carbs
Lean Pork or Steak 5 50 26 0
1/2 Cup Rice 1 3 150 25
Total 16 53 226 25

MEAL 6 (9:30 pm)
Food Fat Protein Calories Carbs
Lean Pork or Steak 5 50 26 0
Total 36 65 441 0

I usually just ate the almonds as a snack throughout the day while studying or doing homework.
Almonds 36 15 415 0

DAILY TOTAL 75.69 337.65 2104.7 77

Thanks again for the help. I am currently 302 and am looking and feeling a lot better than I was a few months ago.