Nutrition Advice

[harryhoudini66]

Hi guys,

I just ordered 5LB. of Optimum Nutrition 100% Whey. What do you guys recommend I mix this with? I know about the oatmeal part and am wondering if I can mix it with other things. I am currently having a hard time trying to get 2100-2600 calories daily and figured this may help out. Some other changes I plan on doing are eating Wheat Bread instead of White with my Natty PB sandwich. Also I heard that eating pastas can get the calories up there. I am trying to start a new routine and would like to get a few things straight. If you want to see what I am eating today, please click the link below.

http://www.fitday.com/WebFit/PublicJ...harryhoudini66

[raniali]

more important than switching the types of grains you are eating is to make sure you get sufficient EFAs daily. adding olive oil, pb, fish oils, etc are quick, easy ways to bump daily calories and are important metabolically.

someone else can tell u what to add to ur shakes since i ONLY use water and soluble carbs in mine.

[WillKuenzel]

I would just use the protein mixed with dextrose and water as a post workout shake. You are getting enough protein but it looks like you need to increase your healthy fats. Raniali had it right with those things she mentioned.

[harryhoudini66]

Thanks guys. I am taking about 16 grams of Natty PB fats so you recommend I take more? I am thinking of buying some Fish Oil caps during lunch. You think that would put me at a good level for Omega 3's?

[raniali]

all depends on how many/much of the fish oil you are taking
just buying it won't do your body any good at all.

[harryhoudini66]

That is not true. What if I run to the store and it is like 20 minutes away by foot. Even though I may only buy the cap, it still helped me.

[raniali]

yes - but did it help you reach a good level of Omega-3s which was your original question?
additionally -- too much activity and not enough calories is more detrimental than beneficial anyways. maybe you should pack a post w/o protein shake and chug it after the run.

[bradley]

Originally posted by harryhoudini66
Thanks guys. I am taking about 16 grams of Natty PB fats so you recommend I take more?

Yes, because most people get plenty of omega 6 fats through diet alone. I am not saying that natty pb is not a good source of calories, but adding fish oils to improve the ratio of omega 3s to omega 6s would be a good idea IMO.

I am thinking of buying some Fish Oil caps during lunch. You think that would put me at a good level for Omega 3's?

Fish oil is an excellent supp to increase the amount of omega 3s in your diet. I would recommend taking in at least 6-8g of fish oil per day.

You could also add in some olive oil which is not really a good source of EFAs but it is an excellent source of monounsaturated fat and calories.

I just ordered 5LB. of Optimum Nutrition 100% Whey. What do you guys recommend I mix this with?

Post workout I would just mix it with water and continue using the Phosphagen HP, which will add the carbs needed postworkout (although you could go a little higher than 34g post workout). When the Phophagen HP runs out I would just buy some dextrose to use for post workout carbs (~50g).

At other times during the day you could mix it with milk, oats, tablespoon of natty pb, etc. There are some shake recipes in the recipe forum that might be of interest to you.

[harryhoudini66]

Thank you so much. I just took my first fish oil cap. The values say each cap has 1.5 grams of fat so I guess I should take 4-5 of these per day right?

Calories =15
Calories from fat=15
Total Fat 1.5
Saturated Fat 0.5
Cholesterol 5 mg
Vitamin E=1 IU
EPA 234 mg
DHA 156 mg
Ascorbyl Palmitate 1 mg

[GhettoSmurf]

shoot for 4-8 grams per day IMO.

so for 6g's shoot for ~4 caps
for 8 have 5 caps
for 4 have 3

[harryhoudini66]

You guys rock.