Sport Diet Eval + Easy Questions

Sport Fitness
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C-MayheM

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Quick stats
Age: 18
H: 5'7
W: 154
Currently- Cutting
(Not having any problems, fyi)

FOOD

Meal 1 - 4:30 AM - 3 egg whites . 1 cup broccoli or salad(no dressing) . Apple or Orange

(workout here) Mix between HIIT, and FBW's

Meal 2 - 6:00 - Whey Protein shake (1 1/2 scoop + dex) Banana

Meal 3 - 11:00 - (School - Hard to get a meal in so I usually just pack a homemade bar or 1 scoop of whey with water) + Apple

Meal 4 - 3:00 - Chicken or Salmon or Turkey + 3 cups broccoli,carrots,ect almost any veggie

Meal 5 - 6:00 - Chicken or Salmon or Turkey + 3 cups broccoli,carrots,ect almost any veggie

Meal 6 - 8:30 - Whey + Flax oil


Questions

1. Meal 6 - Switch to casein? Why do I need a slower digesting protein at night? What does it do?

2. Meal 4+5 - What other meats are ok? What about lean pork chops? Bad? If I cut the fat off steak is a small amount ok?

3. I know my diet has to differ from workout days and non work out day. What do you need on a workout day vs a nonworkout day? What am I shooting for?

4. One problem I do have is sometimes I miss breakfast + workout because I am running late (Then I switch the W/O between meal 5 and 6) Is there anything I can do to recover a day that I miss breakfast? I usually look at it as a failure and get down on myself. Should I eat more to try to balance it out? Or treat it as if I had that meal?

5. If anyone has any other foods I can throw in, that would be helpful. Theres only so much chicken one man can eat.

If you need more info just ask :)
 
C-MayheM said:
FOOD

Meal 1 - 4:30 AM - 3 egg whites . 1 cup broccoli or salad(no dressing) . Apple or Orange

(workout here) Mix between HIIT, and FBW's

Meal 2 - 6:00 - Whey Protein shake (1 1/2 scoop + dex) Banana added a cup beans here

Meal 3 - 11:00 - (School - Hard to get a meal in so I usually just pack a homemade bar or 1 scoop of whey with water) + Apple

Meal 4 - 3:00 - Chicken or Salmon or Turkey + 3 cups broccoli,carrots,ect almost any veggie

Meal 5 - 6:00 - Chicken or Salmon or Turkey + 3 cups broccoli,carrots,ect almost any veggie

Meal 6 - 8:30 - Whey + Flax oil Made a shake today, 1 cup of strawberries, 1 cup of canteolope, 1 scoop unflavored whey, water, flax oil
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This got me pretty close to 40/40/20, I was way low on carbs before. I was also low on calories, I have been losing more then 2lbs a week.
 
Flax oil Might not be the best choice in comparison to that of straight Fishoil. Flax oil is high in ALA which converts in the body to EPH and DHA although only 20/35% is actually converted the rest is excreted in the body. Go with Fish oil which will skip the whole conversion process and give you exactly what you need with high absorption rate.
 
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The flax I use liquid that is easy to put in my shake. Is there fish oil like that? Or should I just take the pills?

Also I eat a lot of salmon, so I was not sure how much fish oil I really need,
 
C-MayheM said:
The flax I use liquid that is easy to put in my shake. Is there fish oil like that? Or should I just take the pills?

Also I eat a lot of salmon, so I was not sure how much fish oil I really need,
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If you are eating very "fatty" fish such as salmon at least 3X a week then you do not "Need" to supplement. However, if you do not mind spending the money you could do well with 2-3grams a day when not eating fish. 0-1 gram a day when eating fish in the same day.

Lots of people supplement fish oil like its water soluble. Which is not the case here obviously.

Fish oil usually comes in liquid gel type pills. Very easy to get down. In most cases about 1 gram per pill. Make sure (as i state allot here) to get a 2-1ratio of EPA to DHA if you decide to go with a fish oil supplement.

Remember, Like most vitamins,minerals and in this case fat. We only "need" so much. But, to reap the special "benefits" of these things we must ingest a higher amount.
 
fish oil tastes fishy...unlike flaxseed oil which is a little nutty and bland.

if you get caps, try to get ones that are 'enteric coated'.

this means the outer shell doesn't dissolve until its in your stomach...which reduces 'fish burps' later in the day.
 
yeah definitely enteric coated...

I would get more protein in meal, 3 egg whotes is a whopping 9 grams of protein. Complex carbs in meal one, also. Complex carbs in meal 3 as well.

I would also shoot for meals 4, 5, and 6 of course having more fats. In addition to what's already been said about getting slow digesting protein in meal 6, I would leave out the fruit and just get slow digesting protein and fats.
 
I like most of your plan. But find a way not to skip breakfast! I know you're running late, but grab a handful of peanuts and a glass of milk. Anything to get your metabolism back up and going!

As far as the steak with most of the fat cut off, sounds good to me. Reminds me I gotta get the grill going pretty soon!
 
C-MayheM said:
Questions

1. Meal 6 - Switch to casein? Why do I need a slower digesting protein at night? What does it do?

2. Meal 4+5 - What other meats are ok? What about lean pork chops? Bad? If I cut the fat off steak is a small amount ok?

3. I know my diet has to differ from workout days and non work out day. What do you need on a workout day vs a nonworkout day? What am I shooting for?

4. One problem I do have is sometimes I miss breakfast + workout because I am running late (Then I switch the W/O between meal 5 and 6) Is there anything I can do to recover a day that I miss breakfast? I usually look at it as a failure and get down on myself. Should I eat more to try to balance it out? Or treat it as if I had that meal?
Click to expand...

+ rep to anyone that answers all questions Any takers?
 
Haha, rep as a reward...that's funny. I was going to answer them anyway, rep schmep

1. You don't need to switch to all casein, if you're referring to having a shake. but a casein blend would be good, in addition to the good fats you have listed already. As already mentioned cottage cheese is great, try to find one with the lowest carbs. Slow digesting protein is preferred because it keeps feeding your body - or better feeds it rather - because of the absorption/digestion rate.

2. Anything is fine in moderation (ok not anything but most things). Round steak is another idea of the top of my head. Tuna. Buffalo. Other types of fish.

3. A workout day should have more carbs than non workout days. Carb cycle. You really need more carbs before and after your workout, complex carbs, which I already mentioned, that is a big part you're disregarding. If it's a non workout day you won't have a pwo shake, or those carbs pre and post workout, ideally.

4. If you switch your workouts times you need to change your meal timings. Keep your carbs around your workout. There is always time for something quick, even something pre-packed like a shaker bottle with protein, and a bag of nuts handy.
 
AJP said:
Haha, rep as a reward...that's funny. I was going to answer them anyway, rep schmep
Click to expand...

Post was getting old, needed awswered. Thanks + rep
 
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