Originally posted by phreakypat
Ok I've devised a diet plan based on my sleep schedule after reading one of the articles.
*9:30 AM- 2 tablespoons of Metamucil
*10 AM- 4 eggs, maybe 2 whites 2 w/yolks, multivitamins
*10:30 AM- 1 scoop of whey protein, 5 gm of creatine powder
no need for this shake... how about adding in some oatmeal or bran cereal with your first meal?? you need some carbs in there!!
*11 AM- Weight lifting
*11:45 PM - Immediately after workout 1-2 scoops of whey protein, 10 gms of creatine powder, 1 apple (optional)
ok an apple is a poor source of carbs post workout. simply because it contains fructose which replinishs liver glycogen stores before muscle tissues. how about some brown rice or oats or sweet potato with that shake post workout? if you wanted to go with something high GI you could also opt for rice cakes
*1 PM- 5 gms of creatine powder
*2 PM - 2 cans of tuna w/lemon, 1 full plate of soba noodles w/soy sauce and olive oil
ditch the soba noodles and opt for better carbs as I mentioned above. how about adding in some veggies too??? ALSO.. what is the size of your tuna cans? if its 28-30gprotein/can cut back on that to max 1.5cans..even that is alot.
*5 PM- 1 plate of salad with olive oil and vinegar or 1-2 plates of vegetables (any combination),
how about moving 1 of the cans of tuna at 8pm to your 5pm meal... as there is no protein in there.
*8 PM- 2 cans of tuna w/lemon, 1-2 plates of vegetables (any)
*11 PM-1 scoop of whey protein powder, 5 gms of creatine powder
add in a few healthy fats to slow digestion down some.
*12:30-1:00- 3mg of Melatonin, SLEEP
Let's take into account this is a big change after years of junk food and whatnot I'm merely "cleaning" up my diet. Also taking into account is the 7 day creatine loading period and. Then after that its 5 gms of creatine for maintenance.
I also agree that there is NO need to be loading the creatine. simply take 5-10g post workout and your fine..... the loading phase is all a marketing ploy IMO
Soba noodles unlike spaghetti or ramen is low gi.
For offdays I'm eliminating it to 2 times/day on whey protein (morning and night).
This list seems weak in terms of variety, but also taking into account I'm on a very limited budget (40-60$/week on food and supplements.)
I also plan on drinking 8-10 or more glasses of water per day.
Every week I'll have 1 cheat meal. I'll eat whatever I want within reason.