Daily Eating Routines
 

I've been trying to learn as much as I can about nutrition before I start hitting the gym up again for the first time. I pretty much understand what and what not I should be eating to go along with a body building routine but I'm having trouble deciding exactly what things I should eat on a daily basis. What I'm basicly looking for is some planned out daily eating routines. Heres a sample I found online:

1st meal- oatmeal porridge w/ nonfat milk
5 scrambled egg whites
banana
8 oz orange juice

2nd meal- granola bar
apple
12 oz no fat milk

3rd meal- low fat tuna salad (1 cup)
8 oz apple juice

4th meal- protien drink (40 g)

If I could just get maybe 5-6 different routines like this to mix and match for variety I would have all I need. I'm not too picky about what I eat and just knowing that I'm eating right would be enough to keep me going. I will also be taking a daily viatamin supplement. Any help is appreciated. Thank you.

I would recommend that you divide whatever you weigh in protein at least 5-6 times throughout the day. I think Dave has a good post near the bottom of the page to help you out. A granola bar isn't a good meal. Pre-and postworkout shakes count as two meals because of the higher protein and carbohydrate content. I drink a shot of wheat grass 2-3 times a day because each shot is equal to 2.5 pounds of veggies. Before you go to bed, a good protein source is cottage cheese because it's slow digesting. This can count for your last meal of the day.

Yeah 5 meals is better if possible, I have classes everyday, but I try to eat at least a little something between classes, a protein bar here, chicken sandwich here, or whatever will help. Eat, eat, eat is all you have to try to do. I just try to avoid feeling hungry throughout the day and if I do, I eat immediately.

your eating habits should depend on what your goals are. you should post your stats, and where you want to be, then those here can be better equipt to help you.

I second, that's the only way we can tell u what to do. It looks to me tho as if you are trying to loose weight, because I eat about 4 times more than you :D

Hey Mikey05, where did you go. You have some of the greatest/knowledgeable guys in here just willing to help you.

I was just wondering, am I considered one of the greatest?? :p :p :rolleyes: :eek:

lets not get ahead of ourselves here apoc.

be forever the student, and you continually learn and grow.

I will give you the unofficial title of POSTER KING :

Nay, I am no competition for u big guy. As for Dr X's answer, post whore is more of an appropriate title for me. :p

I'm not really trying to loose any weight I'm 5'9 163 lbs. I am just looking for some guidance on what to eat for best results when I start lifting. Since I posted this a friend of mine turned me onto the Body For Life program and I think I'm going to give it a shot. I have a couple of Bill Phillips books that have tons of info on what to eat so I don't think I'm going to have a problem with the nutrition part. If anyones familiar with Body For Life please let me know what you think about it.

thats a great place to start. both for lifting and for diet. I did the BFL plan when i was 19 or so and had great body recomposition changes. Not only that but i did it in my basement for very little equiptment.

keep us posted on how your dong, and we can help tweak your training, and help answer any more questions you have.

I've learned alot reading the body/eating for life books. Heres a typical days eating schedule for me now..

Meal 1 - 1/2 cup egg beaters, 1/2 cup oatmeal w/ 1 cup no fat milk, water
Meal 2 - BFL nutrition shake
Meal 3 - tuna w/ mustard on whole grain wheat bread, broccoli, water
Meal 4 - BFL nutrition shake
Meal 5 - chicken breast, fettuccine, spinach, water
Meal 6 - BFL nutrition bar

I also drink alot of water randomly throughout the day and take a vitamin suppliment in the mornings. A Flintstone vitamin lol. If theres anything else I should be doing or should change please let me know.

Diet
 

Your diet sounds fine, and you will not lose weight with that much food at your height and weight.

My diet is probably different than most on here right now because I've cut out a lot of carbs in the past 2 months. My day goes like this:

1/2 hour of cardio 4 days a week first thing when I wake up, plus 1/2 hour of ab work.

(4 tablets of AKG 2 a half hour before breakfast)

Meal 1: 1/2 a protein drink w/whole milk (total 35 gms of protein) or 1 full glass of whole milk
Handful of spinach leaves raw
4 Scrambled eggs, yolks included
(on days I do not eat eggs I have a couple of boneless/skinless chicken thighs fried on my Forman Grill)
6 slices of cucumber
2 glasses of water
(I also take 7 gms of creatine 5gms of glutamine 5 gms of taurine, Once Daily multivit/min, 2 tablets of MSM, 2 Omega 2 - 1000 gm capsules, 750 mg of Trib. Tes. & 1 g of vitamin C)

Meal 2 - 5 slices of cheddar cheese or an Atkins Advantage bar (20 gms of protein)
125 gms of chicken or 1 can of tuna
2-3 glasses of water

Meal 3 - 200gms of roast beef or 300 gms of roasted chicken, or a can of tuna w/ultralight mayo
2 glasses of water
(at this point I also take 2 more Omega 3 capsules, 1g of vit C, 2 tabs of AKG 2, 750 mgs of Trib Test. and 5 g of glutamine)

Meal 4 - a 12-14 oz steak or 3 - 1/4 beef burgers, or a large chicken breast, or a large omlet with cheese and ham
Handful of spinach or 5 or 6 celery sticks
3-5 slices of farmers cheese
1 large glass of whole milk
2 large glasses of water
(I also take 5 gms of creatine, 5 gms of glutamine, 2 more Omega 3's, & 500 mgs of Vit C)

in-between meal 4 & 5 I take my last two AKG 2 tabs of the day, 5 gs of Taurine and 2 glasses of water)

Work-out

Meal 5 - Protein drink (20-30 gs of protein)
Atkins Advantage Bar (20 gs of protein)
1 large glass of water
(last Trib. Test tablet of the day, 500mg Vit C, Once Daily vit/min tab, 2 MSM tablets)

Everyone is different, and not everybody would bother taking all of the stuff I supplement with, but I didn't jst walk in to a store and buy everything on the shelves. I tried all of these things as well as others, and tried different manufactures products until I found exactly what suited me best. I like all of the products i'm currently taking and have received benifits from each. Some guys on here eat a lot more carbohydrates than I would, and some even eat a lot more protein than I do, but I've found this routine to be ideal for me. I also throw in a day of reduced calories every couple of weeks where I eat less than 2000 calories throughout the day. This seems to trick my system in to burning more fat and you can see the difference in my abs the next day. To each their own however. :) All I know is that for about 4 months now, on this type of a diet, I've lost a significant amount of fat, I've gained muscle and cuts and I've never been more vascular. That's good enough for me. )

btw- I'm new on here, so "hi" everyone.

Raven