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View Full Version : Lost on the diet...trying to put the pieces together.



golfbobbyhill
07-24-2003, 06:43 AM
Guys and Girls

You have been so much help answering questions for me over the past few months. Ive been posting a question here and question there, but Im afraid Ive somehow lost the big picture when trying to piece all of them together.

Im looking to cut/tone Ive decided at about 1800-2000 calories a day is a good starting point. Im hitting the gym twice a week for about an hour and doing a cardio/pilates routine once a week. Again, this is just a general fitness routine.

My questions are:

- being that 1800-2000 calories a day is my goal, should I try to do that in six 300 calorie meals, or would you do otherwise?

- for meal timing, would something like 6:30AM, 9:30AM, 12:30PM, 3:30PM, 7:30PM, 10:30PM be acceptable? 3:30PM would be my pre-workout meal and 7:30PM would be my post-workout meal.

- For fear of not sleeping well, Id prefer not to eat 300 calories just before bed (10:30PM)I could certainly slam an Optimum shake, but what other meals would those calories work best redistributed at. Maybe I could slam an Optimum shake with some dextrose along with a whole food meal at 7:30?

- in terms of what times of the day, when should I be eating which macro-nutrients? Ive always heard to keep it low fat post workout?

- On that same note, when/what should I eat pre-workout? Whole foods at 12:30 and a snack at 3:30, or vice versa (workout time is about 6:15PM). Im totally lost on the effects of insulin, etc.

- If I wanted to sneak a no-so-healthy snack in sometime during the day, does it really matter? Does it all boil down to calories in the end?

- Is everything weve touched on for NON workout days as well? I do the cardio/pilates routine on Sunday, Monday off, Tuesday is chest/shoulders/tris/cardio, Wednesday is legs/back/bis/cardio, Thursday is up in the air, Friday off, Saturday off. I will note that for work I sit in a cube all dayafter work Im relatively active (play golf or hit range balls on my days off from the gym).

- In terms of supplements, heres what Im taking: AM multivitamin, flax seed oil, joint formula, EAS ephedra-free thermo. Pre-workout - EAS ephedra-free thermo. PM (post workout) vit. C, vit. E, joint forumla, glutamin. Anything I need to add?

Thanks so much to all --- we're getting there!

bobby

Paul Stagg
07-24-2003, 07:51 AM
Before I answer - are you SURE your caloric needs are correct?

- being that 1800-2000 calories a day is my goal, should I try to do that in six 300 calorie meals, or would you do otherwise?

** I would do 4-6 meals.

- for meal timing, would something like 6:30AM, 9:30AM, 12:30PM, 3:30PM, 7:30PM, 10:30PM be acceptable? 3:30PM would be my pre-workout meal and 7:30PM would be my post-workout meal.


** Sure. It isn't THAT big a deal

- For fear of not sleeping well, Id prefer not to eat 300 calories just before bed (10:30PM)I could certainly slam an Optimum shake, but what other meals would those calories work best redistributed at. Maybe I could slam an Optimum shake with some dextrose along with a whole food meal at 7:30?

** spread them out, and make your last meal earlier. Don't overthink this.

- in terms of what times of the day, when should I be eating which macro-nutrients? Ive always heard to keep it low fat post workout?

** Other than low fat post workout (and probably pre workout), again, it doesn't really matter much.

- On that same note, when/what should I eat pre-workout? Whole foods at 12:30 and a snack at 3:30, or vice versa (workout time is about 6:15PM). Im totally lost on the effects of insulin, etc.

** Regular meals at both times.

- If I wanted to sneak a no-so-healthy snack in sometime during the day, does it really matter? Does it all boil down to calories in the end?

** It doesn't matter.

- Is everything weve touched on for NON workout days as well? I do the cardio/pilates routine on Sunday, Monday off, Tuesday is chest/shoulders/tris/cardio, Wednesday is legs/back/bis/cardio, Thursday is up in the air, Friday off, Saturday off. I will note that for work I sit in a cube all dayafter work Im relatively active (play golf or hit range balls on my days off from the gym).

** I wouldn't change anything except maybe the post workout meal on non workout days.

- In terms of supplements, heres what Im taking: AM multivitamin, flax seed oil, joint formula, EAS ephedra-free thermo. Pre-workout - EAS ephedra-free thermo. PM (post workout) vit. C, vit. E, joint forumla, glutamin. Anything I need to add?

** Nope.

bradley
07-24-2003, 11:13 AM
Originally posted by golfbobbyhill
My questions are:

- being that 1800-2000 calories a day is my goal, should I try to do that in six 300 calorie meals, or would you do otherwise?

Meal frequency is really not that important, although I would make sure to consume at least 3 meals per day. One meal upon waking and one before going to bed would also be a good idea.

http://www.wannabebigforums.com/showthread.php?s=&threadid=32700&highlight=meal+frequency



- for meal timing, would something like 6:30AM, 9:30AM, 12:30PM, 3:30PM, 7:30PM, 10:30PM be acceptable? 3:30PM would be my pre-workout meal and 7:30PM would be my post-workout meal.


Will you be taking in any calories immediately pre/post workout? Consuming a small amount of protein and carbs ~60 minutes (whole food) or ~30 minutes (shake) would be a good idea, and then follow it up with more protein and carbs post workout.



- For fear of not sleeping well, Id prefer not to eat 300 calories just before bed (10:30PM)I could certainly slam an Optimum shake, but what other meals would those calories work best redistributed at. Maybe I could slam an Optimum shake with some dextrose along with a whole food meal at 7:30?

What about an Optimum shake made with milk before going to bed?

Also there would be no need to take in an Optimum shake w/dextrose along with a whole food meal. If you are going to use a post workout shake then that should be consumed immediately post workout and then a whole food meal ~90 minutes later.



- On that same note, when/what should I eat pre-workout? Whole foods at 12:30 and a snack at 3:30, or vice versa (workout time is about 6:15PM). Im totally lost on the effects of insulin, etc.

Pre-wrokout small amount of carbs and protein (~25-35g of carbs and ~10-15g of protein). Post workout would be more of the same ~50g of carbs and ~25g of protein. I would recommend using carbs such as malto or dextrose, but whole foods could also be used (white bread, white rice, bagels, etc.). Basically you want something easily digestable with minimal fat.



- In terms of supplements, heres what Im taking: AM multivitamin, flax seed oil, joint formula, EAS ephedra-free thermo. Pre-workout - EAS ephedra-free thermo. PM (post workout) vit. C, vit. E, joint forumla, glutamin. Anything I need to add?

IMO fish oil would be better than the flax as far as EFAs are concerned.

jugheadkills
07-24-2003, 04:17 PM
1 gram of protein per pound of bodyweight?

golfbobbyhill
07-25-2003, 07:56 AM
All -

Here's a little "sample" diet I came up w/ for you to critique based on the info you gave me.

How does this look?

Thanks again!
bob



Breakfast:
MyoPlex CarbSense: 290cal, 50g pro, 9g carbs, 6g fat

Morning Snack:
Protein bar (UTurn, Oneway): 320cal, 30g pro, 28g carbs, 12g fat.

Lunch:
Subway Turk/ham: 290cal, 20g pro, 46g carb, 5g fat.

PreWorkout:
Op. Whey w/ 3 packs Smarties: 135cal, 22g pro, 17g carb,2g fat

Dinner/post-workout:
Something with: ~600cal, 60g pro, 35g carb, 23g fat

Bedtime Snack:
Op. Whey: 110cal, 22g pro, 2g carb, 2g fat

All this comes up to roughly: 1750cal, 200g pro, 137g carb, 50g fat.

I'm dumping 20-25g fat in post-workout...is that too much? Should I drop that down and drop a bit of oil into my morning MyoPlex?

Sinep
07-25-2003, 08:21 AM
Why is fat bad post workout ?

WillKuenzel
07-25-2003, 08:38 AM
Originally posted by Sinep
Why is fat bad post workout ?
Fat slows down digestion. You want the nutrients from the food or shake to get to the muscles and through the body as quickly as possible to replinish them to jump start the rebuilding process and prevent catabolism. Having fat post workout, slows that down.

Sinep
07-25-2003, 09:34 AM
In that case , it seems logical to have fat pre-bed time ?

WillKuenzel
07-25-2003, 09:45 AM
Yep. I tend to get most of my fat for the day at night with my protein shake before bed.

bradley
07-25-2003, 11:42 AM
Originally posted by golfbobbyhill
All this comes up to roughly: 1750cal, 200g pro, 137g carb, 50g fat.

I'm dumping 20-25g fat in post-workout...is that too much? Should I drop that down and drop a bit of oil into my morning MyoPlex?

Looks fine IMO although I would keep a careful eye on your weight because I still think your cals might be too low. I agree in that you should split up some of your fat intake between meal 1 and your post workout meal, and I am assuming that the oil you are referring to contains adequate amounts of EFAs.

You might also consider taking in more carbs with your post workout meal.

Also I would go with more carbs pre-workout. Something along the lines of 25-35g would be better IMO. For you last meal of the day a slower digesting protein would be ideal, maybe cottage cheese or mix the whey with milk.