Thread: diet critique

Seems like a lot of shakes and not enough whole foods. But, to each his own...

yea maybe add some fish and remove some powder.
some veggie would be good too.

I would definitely start by changing your pre workout meal. I see you only have protein, if that is what you want to do then switch the powder out and put in some tuna or chicken. I think it would be beneficial to add in a complex carb as well (small potato, oats, whatever). Maybe even swap out casein as your last meal for lowfat or nonfat cottage cheese. Just my .02 brotha

Originally Posted by FitnessFreek

Seems like a lot of shakes and not enough whole foods. But, to each his own...

I forgot to add that i usually have a bowl of granola and greek yogurt in there at some point too, but now that you mention it ur right, it does seem like im heavy on the powder.

Originally Posted by ooa4oo

yea maybe add some fish and remove some powder.
some veggie would be good too.

can you reccomend a fish dish that tastes good? i dont know many recipies and to be honest im not the biggest fan of seafood but if i can find a way to prepare it that tastes decent then im in. I usually only work in some tuna but thats about it.

Originally Posted by ManInBlack

I would definitely start by changing your pre workout meal. I see you only have protein, if that is what you want to do then switch the powder out and put in some tuna or chicken. I think it would be beneficial to add in a complex carb as well (small potato, oats, whatever). Maybe even swap out casein as your last meal for lowfat or nonfat cottage cheese. Just my .02 brotha

Thanks for the .02 bro. Yeah I agree its not as much carbs as id like pre workout, but the diet posted is for when i have to work dayshift (i do swing shifts) and on those days i gata get the workout in early. I might start adding 1/2 cup of carbo gain to the pre workout shake if i can get another whoel food meal in like you suggested. thanks again for the input everybody!

I'm not a big Gaspari fan, but I'll limit my comments there to saying Myofusion is less than 70% protein...

I trust you're taking a multivitamin and some sort of Omega 3 supplement in addition to what you posted. However I don't see enough calcium or potassium in your diet. If you're mixing your shakes with water, I'd suggest switching to milk instead, and that'll get you some calcium. Maybe some cheese in your ham and turkey sandwich, too. As for potassium, baked potatoes are great. You can pre-bake a bunch, keep them in the fridge and microwave a half of a potato at a time to eat with your meals. Bonus fiber if you eat the skins.

Also, the shakes by themselves might not trigger a good insulin response, so I'd rearrange things a bit so that you're eating some carbs along with the shakes. A half a potato with a shake works, or you can split that carbo gain into two half-cups. You might not need to do that if you're more insulin-sensitive than average, however it certainly wouldn't hurt.

Have some whole food with that casein shake before bed. Whole food will slow gastric emptying and will spread the casein protein entering the bloodstream over a longer period while you sleep. Casein is known as a 'slow' protein, but it's still absorbed at 7 grams an hour, but a half-sandwich with it before bed will slow things down so it'll last for most of your sleep.

Kudos on the pre-workout protein shake. I see Man In Black suggested whole food before working out, however I personally found a shake better for me. I found whole food before working out slows down how fast the water I drink gets into my system, and as a heavy sweater I drink 2 to 3 liters per workout so it's an important consideration for me. You might do better with whole foods, so definitely try it out.

for fish tuna cans, salmon or white fish like cod or tilapia.
they can be prepped the same way as a chicken breast.
easiest way is just season however you like then fry it in the pan over the stove real quick with some evoo.