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Need help with what i should be eating in a day



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  #1  
Old 02-25-2008, 06:19 AM
Felverick Felverick is offline
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Default Need help with what i should be eating in a day

I started working out with a trainer back in the begining of january. I've added defination, especially in my stomach, but i'm not really gaining anything. I generally eat pretty lightly and healthy. however he has been pushing me to eat more. I like to eat extremely healthy and i do worry about adding bodyfat. That simply isn't an option. I've been somewhat impressed with the results im getting but its not enough. So i'd like help coming up with a static diet. I want to eat the same things every single day. I don't really care about taste, im pretty open with foods. I do the typical eat every 3 hours sorta thing. I have whey protein but i do like to eat alot of fruit so keep that in mind. Any help appreciated!
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Old 02-25-2008, 06:44 AM
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If your paying a trainer and he's telling you to eat more then you should. Ask him to come up with a diet for you ( make him work for his money ) or atleast ask him how many calories he thinks you should be taking in.
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Old 02-25-2008, 08:06 AM
Felverick Felverick is offline
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well i did ask and he said 3000, i said would 2500 work? i cant get fat!
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Old 02-25-2008, 08:27 AM
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You wont get fat eating 3000 clean calories a day. As long as your working out and doing cardio.
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Old 02-25-2008, 09:14 AM
Felverick Felverick is offline
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how much cardio in a week would you suggest? I'm trying to stay pretty lean while still having alot of definition.
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Old 02-25-2008, 09:16 AM
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5 at 30-45min sessions. If you don't eat enough you will lose muscle
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Old 02-25-2008, 11:10 AM
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Are you familiar with the effects of fruit (aka simple carbs) on insulin levels? Not good. The whey is best used post workout...immediately afterwards. Just to give you an idea...this is a typical day for me:

Breakfast (shake made in blender)
5oz whole milk
1.5 cups oatmeal
2 scoops 100% whey ON (chocolate)
2 tbsp peanut butter

Snack
2 Kashi bars - Total 280 cal, 10gr fat, 40gr carbs, 12gr protein

Lunch
1 can tuna
1/2 cup cottage cheese
1 cup brown rice/whole grain pasta
1 cup steamed vegetable

Pre-workout
Muscle Milk RTD

Post-workout shake
48gr whey protein
20gr malto
20gr dextrose
12oz 2% milk

Dinner
8oz steak/chicken
1 cup steamed vegetable

Snack
Casein protein + whole milk
or
1 can tuna + cottage cheese

Edit: Just figured up the totals...that's 3500 calories. 353gr protein, 332gr carbs, 95gr fat. I counted 5 cups of milk. And I didn't include pre/post workout shakes. Go to fitday.com to figure out what your current intake is.
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Old 02-25-2008, 11:36 AM
EricT EricT is offline
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Why do people continually say these things about fruit? If you want to talk about insulin then look at the glycemic values...still a good predicter of insulin effect and certainly for fruit. Most fruits have a medium to low glycemic index and a low glycemic load. Myth busted.

This is a misconception based on metabolic disruptions brought on by too much fructose but NOT because of natural amounts of dietary fructose found in balanced diets with fruit in them. Not at all. It is based on the overconsumption of fructose products ( sucrose table sugar, high fructose corn syrup) found is soft drinks, sweetened juices, etc. An overgeneralization done by people who don't understand the difference. It never had anything to do with insulin values for fruit OR frutose directly per se but with a concept of "metabolic syndrome" which rests squarely in the realm of the diabetic research realm.

BTW, most juices, concentrated, etc, do not have added sweeterners these days.

Fruit is good for you. Fit it into your diet like you would anything else. In my humble opinion I am seeing way too many grain products and not enough fruits and vegetables in most peoples idea of a "healthy" bodybuilding diet.

While it is true that we have a lot more fruit available to us then in "yesteryears" and that some of that fruit has more fructose in it than the ones that were available in the past, these metabolic epidmemics and other health problems have everything to do with the tons of sweeteners we use and not about a moderate amount of fruit in the diet. This is about a "high fructose" diet and while everthing should be eaten in moderation and variety some fruit is not going to make your diet "high fructose". We're talking quite large amounts of sugar in general.
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 02-25-2008, 11:52 AM
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Good point...most fruits are okay.
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Old 02-25-2008, 11:56 AM
EricT EricT is offline
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Name the one's that AREN'T OK then. And forgive me but the fact is you can find just as many editorials demonizing grains for one reason or another as fruit.
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