yazy10

i am 180cm and weigh 105kg 18 years old and a student.

meal 1=
-1 scoop glutamine
-5 to 6 egg whites
-1cup oatmeal

meal 2=
-apple and a banana
-turkey breast sandwich

meal 3=
-chicken breast or tuna or a turkey breast salad

meal 4(befor workout)=
-1 scoop protein
-banana
-1 cup oatmeal

during workout=
-1 scoop creatine
-1 scoop glutamine
-with a 1L of water

Before meal 5=
-vitamins C and E
-1 scoop creatine

meal 5=
-red meat
-sweet potato
-bit of corn and green peas.
-and maybe brown rice

if you have any other ideas tell me.

Built

Ditch the glutamine (waste of money, does nothing on a high-protein diet like you're eating), eat more produce, especially vegetables, and eat more fats.

FitDay - Free Weight Loss and Diet Journal enter these foods and post up the macros (grams of protein, carb and fat and total calories for the day)

What are your goals and how is your training?

VanessaNicole

I agree with Built.

Add veggies and fat.

And make sure your caloric intake is appropriate to your goals.

You can count your calories and macros as suggested.

The more
The marble wastes,
The more the statue grows.

Michelangelo

jasmine9

Add more calories and protein to your diet , it will help you to reach your goals...

VanessaNicole

Jasmine, I'd like to know how you can tell this person to eat more calories when they have provided you with no information by which you could even reasonably guess how many calories they are currently eating.

I am a nutritionist and I can't tell by looking at that how many calories this person consumes. How can you? I'd love to know your secret.

The more
The marble wastes,
The more the statue grows.

Michelangelo

Jodi

I could take a good estimate of how many calories that person consumes, why can't you? May not be exact but a ball park figure is very easily attainable.

Essence EFA

VanessaNicole

Really? How many calories are in a "bit of corn and peas"? How can you estimate the caloric value of a "turkey breast sandwich" which could have mayo or not, or could have 3 oz of turkey or 6 oz of turkey?

How many calories are in "maybe brown rice"? What is the caloric value of "sweet potato"?

When the OP says red meat, is that ground hamburger meat? Is a lean cut or is it filet mignon?

They did a study at Standford where they perpared plates of food and provided a list of ingredients. They then put these plates of food in front of nutritionists, food scientists and MDs.

None of them could accurately guess caloric content. Of course they did much better than their layperson/dieter counterparts, but still non of them were even reasonably accurate.

If it's been well established that not even people who dedicate their careers and lives to the study of nutrition sciences and who have been through 10 years of college cannot accurately guess, why do you feel so confident at doing it?

Well, anyway, there is no way to estimate calories without portion sizes. It's ridiculous.

The more
The marble wastes,
The more the statue grows.

Michelangelo

Jodi

K whatever you say............

I could take a pretty good shot at it. Not saying I would be 100% accurate because I couldn't but I could take a good guess. Just cause you are a nutritionist it doesn't mean jack shit in the bodybuilding world

Essence EFA

Built

To be fair, I find myself agreeing with vanessa far more often than I disagree - and that's not something I'll often say about a registered dietician.


My .02

Slim Schaedle

+ 1 vote for Built and Vanessa.


I don't even trust software that costs hundreds of dollars that dietitians use in order plug in patient info.

Slim Schaedle

I think her point is that despite having many hours of collegiate training in regards to patient data collecting and diet analysis, it's still not always that easy to take some vague information (such as some of that in the OP's post) and make a sound decision about it.

Any lack of "bodybuilding nutrition" that a dietitian may not receive in school really has nothing to do with the ability to eye ball food and make a adequate calorie assessment of that.

VanessaNicole

Although I'm familiar with the attitude that somehow my education in Nutritional Sciences has somehow "tainted" or "corrupted" my ability to grasp the concept of nutrition for bodybuilding purposes, I would like to point a few things out.

First of all, I was working out, "bodybuilding" and working my diet before I became a Nutritionist. I learned about nutrition for bodybuilding the same way most of the people on this board or in the gym did.

The major difference is that I spent countless hours learning to do things like use a bomb caloriemeter, formulate clinical feeding fluids, check for signs of rickets in vegan children and treat with nutrition diseases such as diabetes and CAD.

Frankly, I don't see how all of my hard work and dedication professionally and in the classoom somehow makes my ability to grasp basic bodybuilding nutrition "not count for jack shit".

And either way, there is still no way to guesstimate the caloric value of the OPs menu without portion sizes.

Unless you're psychic. Which you may well be, apparently.

The more
The marble wastes,
The more the statue grows.

Michelangelo