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Posted by: Monolith

I'm looking to drop BF while minimizing muscle loss. I'm 6'5" 210lbs.

This is what a typical day looks like:

5:30am: wake up

5:45am: 20g whey protein, 15 mins cardio

6:00am: breakfast - bowl of lowfat granola (w/ raisins) with fat free milk, two slices wheat bread w/ natural peanut butter

6:30am: weight training

7:45am: another 20g whey protein shake after weight training

9:00am: 40g whey protein

12:30-1:00pm: 2 grilled chicken breasts

4:00pm: can of tuna

7:00pm: varies... chicken, seafood, meat, etc.

10:00pm: bed

From reading some of the other threads on nutrition... i think my plan is really out of whack. lol. So i'm hoping somone could give me some advice on how to revamp my daily routine.

Oh, and the protein shakes are mixed with just water.

Thanks!

Posted by: Britney

Quote:

Originally posted by Monolith
I'm looking to drop BF while minimizing muscle loss. I'm 6'5" 210lbs.

This is what a typical day looks like:

5:30am: wake up

5:45am: 20g whey protein, 15 mins cardio
Why the whey before cardio? You are only going to use it as energy. Better off with a empty stomach

6:00am: breakfast - bowl of lowfat granola (w/ raisins) with fat free milk, two slices wheat bread w/ natural peanut butter
Sounds extremely appetizing therefore, NO NO NO granola/raisins=SUGAR, FF Milk=Sugar, TWO slices of wheat bread=SUGAR, not to mention Carb overload. How bout some oats instead?
6:30am: weight training

7:45am: another 20g whey protein shake after weight training
Only 20G?
9:00am: 40g whey protein
Forty is a lil better
12:30-1:00pm: 2 grilled chicken breasts
And? Any fats or veggies?
4:00pm: can of tuna
Same as above
7:00pm: varies... chicken, seafood, meat, etc.
Same as above
10:00pm: bed
Lucky you in bed at 10!
From reading some of the other threads on nutrition... i think my plan is really out of whack. lol. So i'm hoping somone could give me some advice on how to revamp my daily routine.

Oh, and the protein shakes are mixed with just water.

Thanks!

Yes your plan is a little off. I am a female, weighing in at 165(post bulk) and take in at least 240g Protein per day. I take in more than you according to this. You need protein for muscle growth/repair. at least 1-1.5g per pound of BW. There are NO fats or complex carbs or veggies. One can not survive on just protein. It will be burned off instead of used by your body. I recommend adding in some fats-oils, EFA(flax) and some complex carbs, oats, Sweet potato, brown rice ect. Even an apple. And veggies! They will help your body absorb nutrients and even protein. Just my thoughts. Hope this helps some

Also check out the Nutrition Forum for some great reads, and/or Twin Peaks/Dr. Pain's journals for tips.

Posted by: Monolith

Ahhh... nice. Thanks!

Could you maybe give me a sample of what my meals would look like? When it comes to what foods contain sugar, or whats considered a complex vs simple carb, what are good fats or bad fats... im pretty brain dead. :/ Plus im an awful cook, i gave myself food poisoning last year. haha.

Posted by: Monolith

Oh, and i took the protein before the cardio because i was told that it helps keep my body from cannibalizing muscle... i take it thats not true? :/

Posted by: Britney

If you are brain dead, like myself, you may want to read up tommorow

:
http://ironmagazineforums.com/showth...&threadid=5121

Cardio can make muscle disappear. that is why its important to stick with the weights and do MININMAL cardio, unless preparing for a show

As I have said before, you don't want your body to become "cardio dependent" Rely on the weights and your muscles and diet to keep your metabolism running high

Posted by: Monolith

How do you recommend i get more protein? And are there different types of protein powder that i could be taking that are more effective?

How much protein is in a chicken breast? :/

And are carrots a good veggie?

Posted by: freeman1504

What type/brand of protein are you using? What's the serving size? I use Optimum's Whey, and each scoop has like 21-22g of protein, and I use 2 scoops for shakes....As for chicken, it will depend on the size of hte chicken breast, but typically chicken is loaded w. protein. I'd say at least 18g of protein, upwards of 30 if you have a large one, but I'm not totally sure.

And from the looks of your current diet, it appears that you're afraid of fats. Don't be. fats are good...sugar/bad carbs are what you should fear. That's why you should dump the granola cereal shite!

Posted by: Monolith

Quote:

Originally posted by freeman1504
What type/brand of protein are you using? What's the serving size? I use Optimum's Whey, and each scoop has like 21-22g of protein, and I use 2 scoops for shakes....As for chicken, it will depend on the size of hte chicken breast, but typically chicken is loaded w. protein. I'd say at least 18g of protein, upwards of 30 if you have a large one, but I'm not totally sure.

And from the looks of your current diet, it appears that you're afraid of fats. Don't be. fats are good...sugar/bad carbs are what you should fear. That's why you should dump the granola cereal shite!

haha, ok. i guess ill get rid of my cereal... it tastes so good though!

what would you suggest for a breakfast? can i at least keep my peanut butter and bread?

I use sci-fit 100% whey... each scoop has like 21.x grams of protein.

Also, i usually take a 2 scoop protein shake (mixed with water) with me to school to have around 9. Is that good enough on its own, or do i need to add something?

thanks!

Posted by: P-funk

Quote:

what would you suggest for a breakfast? can i at least keep my peanut butter and bread?

Ditch the bread and eat the natty pb rigth off the spoon. Oatmeal is great for breakfast along with egg whites, whole eggs or even some lean meat.

Quote:

Also, i usually take a 2 scoop protein shake (mixed with water) with me to school to have around 9. Is that good enough on its own, or do i need to add something?

Unless post w/o a good rule of thumb is don't drink whey protien on an empty tank. It is absorbed to fast. Add stuff to it and make a meal out of it. Some possibilities are flax seed oil, heavy cream, strawberries or rasberries. These will slow down the absorbtion of the protien and give your shake enough calories to count it as a meal.

Posted by: freeman1504

You can try mixing some whole oats (not the instant shit) with your PB..it can get messy but it's better than bread...I eat whole wheat bread, but I'm bulking so it's no biggy for me right now....

your protein mix se

breakfast, try egg whites, and 1-2 whole eggs....maybe some sort of lean meat like chicken or ground beef..hell, depending on what you like maybe mix up some tuna with your eggs and make a wierd-ass omlet.

Posted by: P-funk

Quote:

You can try mixing some whole oats (not the instant shit) with your PB..it can get messy but it's better than bread

Doesn't the pb just clump up in the oatmeal? What is the consistency of like?

Posted by: freeman1504

It's usually a god damn mess, but maybe try mixing some water with it.

I don't do it, but I've heard of other people doing it...it's rpetty thick and hard to work with.

Posted by: Jodi

LOL! No make your oatmeal with water then while its hot stir in your Natty PB, it will melt and mix with the oats! Its quite yummy.

Posted by: freeman1504

Quote:

Originally posted by Jodi
LOL! No make your oatmeal with water then while its hot stir in your Natty PB, it will melt and mix with the oats! Its quite yummy.

Ahh, ok, so that's how you do it! I'll have to try that soon.

Posted by: Jodi

Quote:

Originally posted by Monolith
How do you recommend i get more protein? And are there different types of protein powder that i could be taking that are more effective?

How much protein is in a chicken breast? :/

And are carrots a good veggie?

I use optimum - its good and its one of the cheapest and it mixes really well. 22G per scoop.

No carrots, only green fibrous veggies.

4 oz. of cooked chicken is 35G Protein, 4G Fat

Posted by: Jodi

Here is w8 and DP's shopping list. This may help you make better food choices.

Shopping list!

sugar-free low carb protein powder
lean beef
chicken breast
turkey breast
fresh fish
canned tuna
canned salmon
eggs
creamed cottage cheese**
hard cheese **
sweet potatoes
yams
long grain brown rice
old fashioned oats
steel cut oats
eggplant
squash
romaine lettuce
spinach
asparagus
avocado
broccoli
brussels sprouts
cabbage
cauliflower
cucumbers
celery
peppers (any color)
mushrooms
string beans
zucchini
apples
bananas**
fresh or frozen (w/o syrup) berries
peaches
grapefruit
heavy whipping cream (35% ....NOT whipped cream the dessert topping)
olive oil
safflower oil
flax seed oil
walnut oil
almonds
walnuts
natural sugar-free peanut butter

** Not all foods on this list should be used at all times...the banana for instance should only be used during a carb up and/or a bulk.

Posted by: Monolith

wow, lots of good information.

thanks a lot everyone!

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