[9000]

9000 on August 12, 2003 at 9:36 pm #8518

HI to everyone
i was looking for some help in evaluating my diet. I try to follow "The Zone". Any help would be great, also any supplements that are legit would be welcomed. goal is to get down to 2 or 3%BF
height=5'10"
weight=171
BF%= looks to be around 6%
I eat 4 meals a day. they follow as
wake up= 35g protein shake, meduim salad, medium apple, 8 strawberries,1/2 pear, 3 stalks of celery. 6.6 teaspoons of olive oil. and Multi vitamin (usana)
noon=1 can tuna, 1 large tomatoe, medium salad, 3 stalks of celery, 2 cups grapes, 1 med. orange. 6.6 teaspoons of olive oil.
about 4'o clock= 1 cup cottege cheese, 1med orange, 2 cups grapes, 8 strawberries, 5.25 teaspoons of olive oil. mulit vitamin
8'o clock= 1 can tuna, 1 large tomatoe, medium salad, 3 stalks of celery, 2 cups grapes, 1 med. orange. 6.6 teaspoons of olive oil.
11= take zma
11.30=bed

[vanilla-ice]

vanilla-ice on August 12, 2003 at 10:07 pm #21525

Please calculate totals such as protein per meal. Two cans of tuna is 24 grams of protein….why not get the starkist pouches that have 30 grams and eat it with a salad? The lemon pepper flavor rocks and you can add any olive oil or similar fat on your salad.

I would add eggs in the morning for variety and start eating catfish since salmon is expensive.

[9000]

9000 on August 13, 2003 at 12:11 am #21526

the can of tuna is 32.5 g of protien. also buy extra fish is expensive, i am going back to college on sunday. i have hit a plateu with the body fat so all comments welcome.
How many egg whites=35g of protein? is it like 4or 5?

[obrien]

obrien on August 13, 2003 at 10:44 am #21527

6g for a whole egg and 3g for a white.

[Mike Young]

Mike Young on August 13, 2003 at 12:29 pm #21528

Here are some suggestions:
[*]Add one or two more meals but keep the total caloric intake about the same. The simple act of consuming food increases metabolic rate.
[*]You may want to consider eating something other than celery. Celery is practically a worthless food unless you're only eating if to fill your stomach. I believe you actually burn calories to consume it and its vitamin content is minimal. The same goes for iceburg lettuce if that's what you're using in your salads.
[*]Put a little more variety into your foods. It seems like you eat the same things multiple times a day. This could mean your getting less non-supplement source vitamins and minerals than is ideal. It also sets you up for dietary boredom and occassional splurges.
[*]Add egg whites and / or oatmeal to your breakfast. It will keep you sated better than a protein shake which will be quickly digested and leave you hungry. Also, oatmeal has been linked with fat loss. You could save the protein shake for after your workout.
[*]Add some nuts as a snack or as part of a meal. They're a great source of good fat and have many health benefits.
[/list]

Also, what are you doing for post-workout nutrition?

ELITETRACK Founder

[9000]

9000 on August 14, 2003 at 3:32 am #21529

for post workout i take a recovery drink -proglycogen- from snac corp. then 1 hour later take my multi-vitamins with a 20oz gatorade. thats on hard CNS days. on tempo i just do the gatorade and mulit-vitamin

[vanilla-ice]

vanilla-ice on August 14, 2003 at 4:39 am #21530

Drop the gatorade…go with gpush.

[9000]

9000 on August 14, 2003 at 10:47 pm #21531

just checked out the site for gpush, seems worth a try and they even offer a sample box.:D but i was unclear on which one a mulit-eventer would use. i was leaning toward the G1 or G4 but not sure on which. Also the galactose (that is the prime ingredient:?: ) is said to come for milk and tomatoes. i handle tomatoes just fine but milk on the other hand is different story. So for post workout would it upset my stomach

[9000]

9000 on August 15, 2003 at 1:41 am #21532

if i were to take the G1 or other products by the comp. how would this work with the proglycogen that i take for CNS days? would i still have the same now or cut the proglycogen all together.

[vanilla-ice]

vanilla-ice on August 15, 2003 at 4:32 am #21533

I would go with the G1 during the day for only long workouts. You can even go with water or neuroedge to keep you alert but if you are trying to lean out make sure you don't consume so many "free" calories.

[9000]

9000 on August 15, 2003 at 9:50 am #21534

what are "free calories"?