how do you think i did today -- menu of what i ate - Page 2

**dbflgirl** · 08-15-2005, 01:52 PM

Quote:

Originally Posted by pating420

I don't have strawberries at home, how about bananas?

Better than raisins...

Quote:

About the 12 oz chicken, I ate at Outback Steakhouse

Ok, just keep in mind that restaurant food is typically laden with fat and sodium and often sugar, to boot.

Quote:

Meal 5 is before bedtime, is whey a bad idea for bedtime?

Yes, whey is a bad idea at bedtime. First off, any food you drink is less thermic than a food you eat. A certain number of calories are expended just through the process of chewing and digesting your food. This is why some foods are said to have "negative" calories -- the caloric output to digest them is greater than what they provide.

So that's one reason not to have a shake before bed but it's not the biggest reason. The larger reason is that why is a fast-digesting protein and one that creates an insulin spike when ingested into your body. Now, post-workout, this is a good thing, because that spike helps to transport amino acids to your muscles. But at night, if you haven't worked out, your muscles are full and that spike does nothing except to inhibit the release of growth hormone and facilitate fat storage. In addition, because the whey is digested quickly, it means that you reach a catabolic state that much earlier in your "fast" -- the reason to eat a slow digesting protein at night is to provide a continuous source of food to your muscles, even while you sleep.

So at night, real food is better than a shake and slow digesting protein + fat is the best food of all.

HTH

pating420 · 08-15-2005, 10:24 PM

dbflgirl, you're GOOD

I thank you

GameDayDog · 08-16-2005, 09:45 PM

Good.. hahaha.. she's grrrrreeeeeeeaaaaaattttt!!!!

Hehehe.. I don't just hand out nicknames lyke - Thee Nutritional Goddess - to just anyone...

There's also - Thee Nutritional Guru - his name's A.FreeRadical - aka - Thee Radical 1... ... I've posted his collection of healthy bodybuilding recipes in the recipe section... Feel free to check them out..

I used to bust my rump in the gym daily, but when they combined to get my diet ryght, I saw gains lyke never before... Now I know, thys is 90% nutrition & 10% gym.. but you styll have to give 100% to both for optimal results...

Peace..~G

HAYWOOD JABLOME · 08-16-2005, 10:15 PM

Also, if you're doing actual HIIT, aim to do it at least 8 hours before or after your weight session. HIIT is very taxing on the body and central nervous system. If you're doing low - moderate cardio, this is okay after weights.

builtbeast · 08-17-2005, 05:18 AM

Quote:

Originally Posted by GameDayDog

I used to bust my rump in the gym daily, but when they combined to get my diet ryght, I saw gains lyke never before... Now I know, thys is 90% nutrition & 10% gym.. but you styll have to give 100% to both for optimal results...

I agree and can't emphasize enough how important the nutrition is. I used to work so hard in the gym but was paranoid about getting fat and wouldn't eat right and saw comparatively poor gains. Once you get your diet figured it makes such a difference to your results.

GameDayDog · 08-17-2005, 05:34 AM

Quote:

Originally Posted by HAYWOOD JABLOME

Also, if you're doing actual HIIT, aim to do it at least 8 hours before or after your weight session. HIIT is very taxing on the body and central nervous system. If you're doing low - moderate cardio, this is okay after weights.

I'll have to temporarily disagree with you on thys one... If you'll go back & read my post on muscle glycogen and the body using fat for energy after a workout... You'll see that I'm a believer that there's an "optimal" time to do cardio... I'm also a believer that HIIT is more effective than steady state cardio as far as calorie burning... I haven't been a big fan of cardio but I've been doing HIIT and burning a little over 200 cals in 20 minutes... Thys is supposedly more than I would burn doing a constant pace in the same amount of tyme... Either way, I'm positive the majority of that 200 cals were from fat cells...

Meanwhyle, I alwayz say I temporarily agree because you may post a link to some new information that proves otherwise... I'm alwayz learning... & that's what we're here for ryght.. to intelligently trade & discuss ideas & techniques that help us all in the pursuit of better fitness & health..

Peace..~G
IronMASS - Gotta Love It!

pating420 · 08-17-2005, 01:57 PM

I think knowledge is the number thing you should have before hitting the weights or dieting.

HAYWOOD JABLOME · 08-17-2005, 04:47 PM

Quote:

Originally Posted by GameDayDog

I'll have to temporarily disagree with you on thys one...

Peace..~G
IronMASS - Gotta Love It!

Fair enough. But I'm referring more to recovery and possible overtraining. If HIIT is done right, you should be exhausted after a 20 minute session. This is taxing on the CNS and you extend and elevate the cortisol levels by doing HIIT right after weights. So, I agree with you on doing cardio in a more glycogen depeleted state, but in terms of recovery, I would argue against HIIT post-wo.
And the benefit of HIIT isnt what you burn during the session, but for hours after, your metabolism stays elevated as opposed to low-moderate cardio where the caloric burning effects cease shortly after the session is over.

GameDayDog · 08-18-2005, 12:46 AM

Quote:

Originally Posted by HAYWOOD JABLOME

Fair enough. But I'm referring more to recovery and possible overtraining. If HIIT is done right, you should be exhausted after a 20 minute session. This is taxing on the CNS and you extend and elevate the cortisol levels by doing HIIT right after weights. So, I agree with you on doing cardio in a more glycogen depeleted state, but in terms of recovery, I would argue against HIIT post-wo.
And the benefit of HIIT isnt what you burn during the session, but for hours after, your metabolism stays elevated as opposed to low-moderate cardio where the caloric burning effects cease shortly after the session is over.

I love it when you can discuss thyngs without a PIITB.. Thys forum rocks.. - Anywayz.. I totally agree with ya... especially about the main benefit of doing HIIT and keeping your metabolism elevated all day...

But I say, if you're gonna do cardio, it may as well be HIIT... and I thynk that post workout is the optimum tyme to do it.. as you target fat completely and keep the metabolism raised longer... If you take a protein shake or protein/dextrose shake after your cardio... (Note - Do weights, then cardio, then drink shake) ... the shake will cause an insulin increase and help to counteract cortisol levels in the body...

So, I thynk the only thyng we really need to agree on is that she shouldn't be doing HIIT - lyke 3 or 4 tymes a day... When I look at her routine...

Quote:

Originally Posted by pating420

Monday: walking in the morning, empty stomach -- around 45 mins; boxing in the afternoon; weights
tues: walking in the morning, empty stomach -- around 45 mins
wed: walking in the morning, empty stomach -- around 45 mins; boxing in the afternoon; weights
thurs: rest
fri: boxing in the afternoon

I thynk she could do hiit cardio after weights then just go for a nice, moderate intensity walk in the mornings... She's only doing weights twice a week... Hmm.. I'm thynkin' we may need to get her started in the training section and get her a routine laid out..

Peace..~G

pating420 · 08-18-2005, 10:28 AM

MEAL 1
1/2 cup oats
1 scoop whey

Workout (weights) -- only upper body

MEAL 2
1/2 cup oats
2 scoops whey
1 cap omega 3-6-9

MEAL 3
1 slice whole wheat bread
1 tsp PB
1 scoop whey

MEAL 4
1 small tortilla
2 oz baked chicken

MEAL 5
Cheat: 1 slice whole wheat bread, 1 tbsp PB, 1 tbsp jelly

Workout (weights) -- only lower body and abs

MEAL 6
same as meal 4
2 scoops whey (PWO)

MEAL 7
1/2 cup cottage cheese
1/8 cup sliced almonds

TOTALS
1864 cals
51 g fat
180 g carbs
179 g protein

GameDayDog · 08-18-2005, 12:37 PM

U gonna be in trouble when DBFLGyrl sees thys.. the only real food you had was 4 oz of chicken... The only thyng I lyked about thys diet today was your last meal before bed... otherwise the rest of it needs a major improvement..

I'm gonna try to make her proud because I'm learning a lot... Watch thys...

Quote:

Originally Posted by pating420

MEAL 1
1/2 cup oats
1 scoop whey

Workout (weights) -- only upper body

I'm going blind here, which means I'm not gonna input everythyng into Fitday to get numbers, but you could get away with either 2 eggs & 3/4 cup of oats & 8 oz of skim milk.. then workout...

Quote:

Originally Posted by pating420

MEAL 2
1/2 cup oats
2 scoops whey
1 cap omega 3-6-9

You don't need the oats post workout...

Quote:

Originally Posted by pating420

MEAL 3
1 slice whole wheat bread
1 tsp PB
1 scoop whey

After your workout you need a real meal, 1/2 cup of rice, 8 oz of skim milk (I'm a big milk fan), 7 oz of tuna, some broccoli??

Quote:

Originally Posted by pating420

MEAL 4
1 small tortilla
2 oz baked chicken

I can't believe thys was your only real food for the day... & only 2 oz?? Probably should've been 7 or 8 oz of chicken, 1/2 cup of rice and some more veggies...

Quote:

Originally Posted by pating420

MEAL 5
Cheat: 1 slice whole wheat bread, 1 tbsp PB, 1 tbsp jelly

Not good, especially pre-workout.. and why'd you work out twice today??? I'm cool with the double scoop of whey after the 2nd workout, but then an hour later, you should've had real food again..

The last meal, if taken pre-bed, I don't have a problem with... Protein & fat.. just what you want before ya go to bed...

You seemed to be doin' so good, today was a giant step backwards for you, IMNHO - (In My Never Humble Opinion) ... If you consume a real protein meal before working out, the shake becomes unnecessary... You want to give the food tyme to digest tho... as compared to a shake which can be consumed 30 - 45 minutes before a workout... Don't sweat it tho... we're all here to learn.. ryght??

Peace..~G
Styll a rookie at thys nutritional stuff..

**dbflgirl** · 08-18-2005, 03:38 PM

Game's got it!

Meals 3 and 5 are especially bad, imo... not so much because of their content (cheats are cheats) but don't cheat pre or post workout.

The oats in meal 2 are ok - won't hurt you. But it would be better to move them to meal 3 with some eggs and flax seed.

Where are your veggies??????

And yes, why did you work out twice? <scratching head> Yes, you did different body parts but keep in mind that you've only got one CNS

HAYWOOD JABLOME · 08-19-2005, 12:49 AM

Quote:

Originally Posted by GameDayDog

You don't need the oats post workout...

I disagree. If I were to limit carbs during the day, it would be anywhere except pre and post, unless of course I was doing a CKD, but you still take in dex pwo there too.
GDD, you should read this thread on pre and post wo nutrition if you have the time:
http://forum.bodybuilding.com/showthread.php?t=272067

GameDayDog · 08-19-2005, 07:12 AM

I'll admyt that I thynk differently when it comes to numbers & such because I'm bulking... so I try to thynk of BIG numbers...

But for someone that's on a lower calorie nutritional intake plan... I have to ration thyngs... I don't wanna touch on the whole, proper post workout nutrition thyng just yet until I read the article... but the way I was reading it... is that she wouldn't have needed the carbs in her post workout shake if she'd eaten a "better" meal afterwards...

After my workout, I used to have dextrose & protein... now I just use protein, based on a suggestion from a friend as an experiment I guess.. but when I get home, I have tuna, rice, peas & mixed vegetables with milk... So I get a "better" meal afterwards.. but if I couldn't have rice for example, I would've aded the carbs in the form of oats in the post workout shake... That way it wouldn't have increased my overall caloric number or thrown off my P/C/F ratios... See what I'm sayin'??

Meanwhyle, I gotta fynish reading all the new posts around the board as part of my modly duties then I'll definitely check ya post..

Peace..~G
Glad to make DBFLGyrl proud!!!

pating420 · 08-19-2005, 11:16 AM

Hmm do you think you guys could make me a sample menu for the day?

Oya I worked out twice cos I don't have enough time so i split it.

If I ate this tomorrow, would it be okay? I'm changing stuff/adding from what gamedaydog told me.

MEAL 1
1/2 cup oats
1 scoop whey
8 oz low fat milk (i don't have skim milk at home)

MEAL 2
1/2 can tuna
1/2 cup rice

MEAL 3
same as meal 2

MEAL 4 (pwo)
2 scoops whey
1/2 scoop gatorade powder

MEAL 5
5 oz chicken
1/2 cup rice

MEAL 6
1/2 cup cottage cheese
1/8 cup sliced almonds

well..?

GameDayDog · 08-19-2005, 11:26 AM

Well, I thynk that looks much better, but just glancing at it .. I can tell you need to add veggies everywhere... sigh, I just found out that corn doesn't count as a veggie.. so Beans - (green, string, etc), Peas, Lettuce, Carrots, Broccoli, Spinach... should be a quick addition to all of those meals that have real food in them... #2, 3 & 5...

With that out of the way, I would suggest you only workout once a day... Previously you said it was too much to list... It shouldn't take you more than 90 minutes to workout... So I'd lyke to see the exercyses you do... and you don't have to cram your workouts together... if you don't have tyme, just let it slyde and attack the weights the next day...

Based on how many tymes you can hit the gym, I'm sure I could put together a decent program for you... especially if you go 3 tymes a week... So, post ya routine too...

Peace..~G

**dbflgirl** · 08-19-2005, 01:17 PM

That's much better. Comments:

- Why whey for meal 1? Have some eggs instead. (1 whole for every 3-4 whites)
- How many grams of protein in your whey? I'd advocate milk with the whey over the gatorade power, but it's up to you.
- Veggies, veggies, veggies. Eat these liberally, especially green ones.

08-16-2005, 09:45 PM	#33
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Thee Nutritional Goddess Good.. hahaha.. she's grrrrreeeeeeeaaaaaattttt!!!! Hehehe.. I don't just hand out nicknames lyke - Thee Nutritional Goddess - to just anyone... There's also - Thee Nutritional Guru - his name's A.FreeRadical - aka - Thee Radical 1... ... I've posted his collection of healthy bodybuilding recipes in the recipe section... Feel free to check them out.. I used to bust my rump in the gym daily, but when they combined to get my diet ryght, I saw gains lyke never before... Now I know, thys is 90% nutrition & 10% gym.. but you styll have to give 100% to both for optimal results... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-16-2005, 10:15 PM	#34
HAYWOOD JABLOME Pro Stature Join Date: May 2005 Location: Calgary Posts: 343 Recipes: 0 Rep Power: 93	Also, if you're doing actual HIIT, aim to do it at least 8 hours before or after your weight session. HIIT is very taxing on the body and central nervous system. If you're doing low - moderate cardio, this is okay after weights. __________________ Homer: [drunk] "Look, the thing about my family is there's five of us. Marge, Bart, Girl Bart, the one who doesn't talk, and the fat guy. How I loathe him."

08-18-2005, 10:28 AM	#40
pating420 IMPC Contestant Join Date: Jul 2005 Posts: 104 Recipes: 0 Rep Power: 5	august 17 MEAL 1 1/2 cup oats 1 scoop whey Workout (weights) -- only upper body MEAL 2 1/2 cup oats 2 scoops whey 1 cap omega 3-6-9 MEAL 3 1 slice whole wheat bread 1 tsp PB 1 scoop whey MEAL 4 1 small tortilla 2 oz baked chicken MEAL 5 Cheat: 1 slice whole wheat bread, 1 tbsp PB, 1 tbsp jelly Workout (weights) -- only lower body and abs MEAL 6 same as meal 4 2 scoops whey (PWO) MEAL 7 1/2 cup cottage cheese 1/8 cup sliced almonds TOTALS 1864 cals 51 g fat 180 g carbs 179 g protein

08-19-2005, 07:12 AM	#44
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Watchin' Calories... I'll admyt that I thynk differently when it comes to numbers & such because I'm bulking... so I try to thynk of BIG numbers... But for someone that's on a lower calorie nutritional intake plan... I have to ration thyngs... I don't wanna touch on the whole, proper post workout nutrition thyng just yet until I read the article... but the way I was reading it... is that she wouldn't have needed the carbs in her post workout shake if she'd eaten a "better" meal afterwards... After my workout, I used to have dextrose & protein... now I just use protein, based on a suggestion from a friend as an experiment I guess.. but when I get home, I have tuna, rice, peas & mixed vegetables with milk... So I get a "better" meal afterwards.. but if I couldn't have rice for example, I would've aded the carbs in the form of oats in the post workout shake... That way it wouldn't have increased my overall caloric number or thrown off my P/C/F ratios... See what I'm sayin'?? Meanwhyle, I gotta fynish reading all the new posts around the board as part of my modly duties then I'll definitely check ya post.. Peace..~G Glad to make DBFLGyrl proud!!! __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-19-2005, 11:26 AM	#46
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Just Glancing.. Well, I thynk that looks much better, but just glancing at it .. I can tell you need to add veggies everywhere... sigh, I just found out that corn doesn't count as a veggie.. so Beans - (green, string, etc), Peas, Lettuce, Carrots, Broccoli, Spinach... should be a quick addition to all of those meals that have real food in them... #2, 3 & 5... With that out of the way, I would suggest you only workout once a day... Previously you said it was too much to list... It shouldn't take you more than 90 minutes to workout... So I'd lyke to see the exercyses you do... and you don't have to cram your workouts together... if you don't have tyme, just let it slyde and attack the weights the next day... Based on how many tymes you can hit the gym, I'm sure I could put together a decent program for you... especially if you go 3 tymes a week... So, post ya routine too... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-15-2005, 10:24 PM	#32
pating420 IMPC Contestant Join Date: Jul 2005 Posts: 104 Recipes: 0 Rep Power: 5	dbflgirl, you're GOOD I thank you

08-17-2005, 01:57 PM	#37
pating420 IMPC Contestant Join Date: Jul 2005 Posts: 104 Recipes: 0 Rep Power: 5	I think knowledge is the number thing you should have before hitting the weights or dieting.

08-18-2005, 03:38 PM	#42
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Game's got it! Meals 3 and 5 are especially bad, imo... not so much because of their content (cheats are cheats) but don't cheat pre or post workout. The oats in meal 2 are ok - won't hurt you. But it would be better to move them to meal 3 with some eggs and flax seed. Where are your veggies?????? And yes, why did you work out twice? <scratching head> Yes, you did different body parts but keep in mind that you've only got one CNS

08-19-2005, 11:16 AM	#45
pating420 IMPC Contestant Join Date: Jul 2005 Posts: 104 Recipes: 0 Rep Power: 5	Hmm do you think you guys could make me a sample menu for the day? Oya I worked out twice cos I don't have enough time so i split it. If I ate this tomorrow, would it be okay? I'm changing stuff/adding from what gamedaydog told me. MEAL 1 1/2 cup oats 1 scoop whey 8 oz low fat milk (i don't have skim milk at home) MEAL 2 1/2 can tuna 1/2 cup rice MEAL 3 same as meal 2 MEAL 4 (pwo) 2 scoops whey 1/2 scoop gatorade powder MEAL 5 5 oz chicken 1/2 cup rice MEAL 6 1/2 cup cottage cheese 1/8 cup sliced almonds well..?

08-19-2005, 01:17 PM	#47
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	That's much better. Comments: - Why whey for meal 1? Have some eggs instead. (1 whole for every 3-4 whites) - How many grams of protein in your whey? I'd advocate milk with the whey over the gatorade power, but it's up to you. - Veggies, veggies, veggies. Eat these liberally, especially green ones.