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07-25-2007, 09:58 PM
| #21 (permalink) |
| Rank: Member Experience: > 1 Year  Join Date: Sep 2005 Location: Podunk, USA
Posts: 203
Country: 
Gender:  |  PWO = post workout nutrition flax is also known as "flax seed oil" it's a supplement (cheap) you can find in almost any grocery store and/or GNC-like store must be nice to be able to eat breakfast at 9, oh to be young again.. |
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07-26-2007, 01:46 AM
| #23 (permalink) |
| Rank: New Member Join Date: Jul 2007
Posts: 42
| So this is what i ate today and how much it was!!! This is usually what i eat lol!!! Wake up at 1:30 so....... 2pm - Egg and toast with ketchup 4pm - Bowl of watermelon-x2 with salt 6pm - Chicken and Rice 7pm - Bowl of watermelon 10pm-Bowl of watermelon LOLLLLL holy fuck thats alot today 12:15am - Sanwhich with turky, cheese, mayo n all that on wheat bread and a little bag of chips 1pm-Chocolate covered almonds This is how much it all was 1786cals 60fat 241carbs 84protein and i burned off like almost 500 today after all the things i did I did this all on fitday.com on there program they have so ya. If i cut 500 cals from this, thats gonna be like 1200 calories a day and thats nothing LOL, and on top of that i burn another 500 thats 800 cals a day LOL!!! |
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07-26-2007, 09:51 AM
| #27 (permalink) | |
| Rank: Bantamweight Experience: 10+ Years  Join Date: Jul 2007
Posts: 683
Gender:  | Quote:
Eat protein with EVERY meal. Generally, you want all of your meals to consist of either protein and carbs OR protein and fats. Not all three together. And not JUST a carb or fat (like your bowls of watermelon...sure they're yummy, but you have no protein source there). What I personally would have you at calorically (I think I mentioned this before) is between 2000-2300 cals. Normally I opt for people to start at the higher end just in case, but it's your choice. With what you have listed, you're at least getting within that range calroically. So for the sake of keeping things simple, let's base things at 2100 for the example I'm going to give you. Always figure out your proteins and fats first. The rest of the cals left over after determining those two will be carbs. Proteins - 1g/lb bw would put you at 200g Fats - I prefer to do 0.5g/lb bw... puts you at 100g Sooooo 200g protein = 800 cals 100g fats = 900 cals From a goal of 2100, take out the protein and fat counts we have now and you get a remaining 400 cals to fill in with carbs. Which means 100g carbs. Divide your protein evenly among your meals. If you eat 7 times a day, divide 200 by 7 to get 28-29g protein per meal. Carbs should be centered around your workout. I prefer to workout in the AM, so my first three meals have carbs. If you work out in the PM, have some carbs at breakfast, then pre and post workout later in the day. The other meals should be protein and fat. GOOD fats. Peanut butter, olive oil, raw almonds, raw walnuts.... Now this is just a guideline. If you want to raise your carbs a bit and bring down your fats a bit, that's fine. It's all dependent on how you as an individual handle carbs. So if you DO raise your carbs, be sure to reduce your fats to keep things at the same caloric level (and remember that fats are more calorically dense than carbs, it's not a 1:1 ratio). As far as your proteins, get them up there. 200g should be your minimum intake. And once you get some protein powder it'll be easier to do that. This should give you enough info to get things set up a little better. I COULD write up a full meal schedule for you, but I'm gonna leave that up to you. I get paid to do that for other people  | |
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