ok being new to all this i am tryin to nail down a diet plan... at 700 am i usually eat 5 scrambled egg whites and whole wheat toast. around 11 i eat a salad an apple and a chicken breast. around 2 i have a whey shake after my workout. a small snack around 4 before i go to work. around 8 ill have brown rice chicken and vegis. maybe a small snack before bed. what should i add take away etc. also i am slightly confused on dextrose, should i add it to my pwo shake? thanks guys
Sport diet
- Thread starter longnlow72
- Start date
Sport Fitness
You have a four hour gap between breakfast and the next feeding and another between the 4 and 8 feeding.
You should be eating every 2-3 hours.
yes, the dextrose goes into the PWO shake to make a 2:1 ratio of carbs to protein. If you're light on dextrose, you could use low fat or fat free chocolate milk, then you won't need as much dex or whey.
that gap unfortunatly cant be changed because im in high school anything i should change to better split it up?
can you get more detailed? how MUCH of those foods are you having?
in general you are eating the right kinds of food items, but we need to make sure your portions are correct.
EVERY meal should contain protein and your total daily intake should be at least 1g per pound of lean mass, but shouldn't need to exceed 1.5g of protein per pound of lean mass (lean body mass is your total body weight, minus the pounds of pure fat on you...a bodyfat test is needed to determine lean body mass).
in general you are eating the right kinds of food items, but we need to make sure your portions are correct.
EVERY meal should contain protein and your total daily intake should be at least 1g per pound of lean mass, but shouldn't need to exceed 1.5g of protein per pound of lean mass (lean body mass is your total body weight, minus the pounds of pure fat on you...a bodyfat test is needed to determine lean body mass).
for breakfast around 7:30 i eat 5 egg whites and two peices of wholw wheat toast w/ nothin on them. that looks like about 500 calories and 85g or so of protien. at 11:30 i have a salad with a few little tomatoes and about 1/3 of a cup of chicken from school and an apple. not sure on the calories or anyhting there. i get out of school at 1;30 after my weight training class and have a pwo thats 1 1/2 cup milk and a scoop and a half of whey for 46g protien. then around 4 ill have a small chicken breast maybe 4, 5 oz. i will eat at work, around 6-6:30 depending on the day. i work in a kitchen so if chicken, pork, turkey, etc is whats cookin ill eat that and a cup or two of vegis. then maybe another bit of chicken and some fruit around 8 before i go to sleep around 11. as you can see im a big chicken fan. i also am drinking atleast a gallon of water consistantly throughout the day. im 17 5' 9" or so 195 lbs and around 26% bf. i know i need to dial in my calories so i know exactly how much im takin in. lemme know any input hope this helps. thank you
who said you have to eat every 2 to 3 hours
you dont when your sleeping,and you dont wake up with any less muscle.Effect of the pattern of food intake on human energy metabolism.
Verboeket-van de Venne WP, Westerterp KR, Kester AD.
Department of Human Biology, University of Limburg, Maastricht, The Netherlands.
The pattern of food intake can affect the regulation of body weight and lipogenesis. We studied the effect of meal frequency on human energy expenditure (EE) and its components. During 1 week ten male adults (age 25-61 years, body mass index 20.7-30.4 kg/m2) were fed to energy balance at two meals/d (gorging pattern) and during another week at seven meals/d (nibbling pattern). For the first 6 d of each week the food was provided at home, followed by a 36 h stay in a respiration chamber. O2 consumption and CO2 production (and hence EE) were calculated over 24 h. EE in free-living conditions was measured over the 2 weeks with doubly-labelled water (average daily metabolic rate, ADMR). The three major components of ADMR are basal metabolic rate (BMR), diet-induced thermogenesis (DIT) and EE for physical activity (ACT). There was no significant effect of meal frequency on 24 h EE or ADMR. Furthermore, BMR and ACT did not differ between the two patterns. DIT was significantly elevated in the gorging pattern, but this effect was neutralized by correction for the relevant time interval. With the method used for determination of DIT no significant effect of meal frequency on the contribution of DIT to ADMR could be demonstrated.
And another:
Br J Nutr. 1997 Apr;77 Suppl 1:S57-70. Links
Meal frequency and energy balance.
* Bellisle F,
* McDevitt R,
* Prentice AM.
INSERM U341, Hotel Dieu de Paris, France.
Several epidemiological studies have observed an inverse relationship between people's habitual frequency of eating and body weight, leading to the suggestion that a 'nibbling' meal pattern may help in the avoidance of obesity. A review of all pertinent studies shows that, although many fail to find any significant relationship, the relationship is consistently inverse in those that do observe a relationship. However, this finding is highly vulnerable to the probable confounding effects of post hoc changes in dietary patterns as a consequence of weight gain and to dietary under-reporting which undoubtedly invalidates some of the studies. We conclude that the epidemiological evidence is at best very weak, and almost certainly represents an artefact. A detailed review of the possible mechanistic explanations for a metabolic advantage of nibbling meal patterns failed to reveal significant benefits in respect of energy expenditure. Although some short-term studies suggest that the thermic effect of feeding is higher when an isoenergetic test load is divided into multiple small meals, other studies refute this, and most are neutral. More importantly, studies using whole-body calorimetry and doubly-labelled water to assess total 24 h energy expenditure find no difference between nibbling and gorging. Finally, with the exception of a single study, there is no evidence that weight loss on hypoenergetic regimens is altered by meal frequency. We conclude that any effects of meal pattern on the regulation of body weight are likely to be mediated through effects on the food intake side of the energy balance equation
Status: online To a group of 8 healthy persons a slightly hypocaloric diet with protein (13% of energy), carbohydrates (46% of energy) and fat (41% of energy) was given as one meal or as five meals in a change-over trial. Each person was 2 weeks on each regimen. Under the conditions of slight undernutrition and neutral temperature the balances of nitrogen, carbon and energy were assessed in 7-day collection periods, and according to 48-hour measurements of gaseous exchange (carbon-nitrogen balance method) by the procedures of indirect calorimetry. Changes of body weight were statistically not significant. At isocaloric supply of metabolizable energy with exactly the same foods in different meal frequencies no differences were found in the retention of carbon and energy. Urinary nitrogen excretion was slightly greater with a single daily meal, indicating influences on protein metabolism. The protein-derived energy was compensated by a decrease in the fat oxidation. The heat production calculated by indirect calorimetry was not significantly different with either meal frequency. Water, sodium and potassium balances were not different. The plasma concentrations of cholesterol and uric acid were not influenced by meal frequency, glucose and triglycerides showed typical behaviour depending on the time interval to the last meal. The results demonstrate that the meal frequency did not influence the energy balance.
Meal frequency influences circulating hormone levels but not lipogenesis rates in humans.
Jones PJ, Namchuk GL, Pederson RA.
Division of Human Nutrition, University of British Columbia, Vancouver, Canada.
To determine whether human lipogenesis is influenced by the frequency of meal consumption, 12 subjects were divided into two groups and fed isocaloric nutritionally adequate liquid diets over 3 days, either as three larger diurnal (n = 6) or as six small, evenly spaced (n = 6) meals per day. On day 2 (08:00 h) of each diet period, 0.7 g deuterium (D) oxide/kg body water was administered and blood was collected every 4 hours over 48 hours for measurement of plasma insulin and glucose-dependent insulinotropic polypeptide (GIP) levels. At each time point, the incorporation of D into plasma triglyceride fatty acid (TG-FA) was also determined by isotope ratio mass spectrometry after TG-FA extraction and combustion/reduction. Insulin and GIP levels were elevated over daytime periods in subjects fed three versus six meals per day. Contribution of de novo synthesis to total TG-FA production was not significantly different for days 2 and 3 in subjects consuming three (6.56% +/- 1.32% and 6.64% +/- 2.08%, respectively) and six (7.67% +/- 2.29% and 7.88% +/- 1.46%, respectively) meals per day. Net TG-FA synthesis rates over days 2 and 3 were 1.47 +/- 0.33 and 1.55 +/- 0.53 g/d, respectively, for subjects fed three meals per day, and 1.64 +/- 0.47 and 1.69 +/- 0.30 g/d for subjects fed six meals per day. These findings suggest that consuming fewer but larger daily meals is not accompanied by increases in TG-FA synthesis, despite the observation of hormonal peaks.
I disagree. A large egg white is 3g of protein, so you're looking at 15g of egg white protein, and maybe 8-10g of incomplete protein from 2 pieces of plain wheat toast. add some fish oil caps.
good salad, not enough protein. add some fish oil caps too.
its good to have simple carbs post workout, like dextrose or maltodextrin or a mix of the two. 2:1 carbs to protein ratio, and 46g of protein post workout is about twice what you need.
would be ok to have complex carbs here...oatmeal, barley, brown rice, beans...and some veggies. and fish oil caps.
sounds fine, nothing wrong with chicken or other lean meat.
Ok, so with your stats, you'll want at least 150g of protein a day, no more than 200g, 70-80g of fat a day, and probably 140g of carbs a day since you're cutting.
thanks alot this helps me out alot i looked at the eggs on fitday but must have been per cup not per egg...fish oil caps? available at gnc under that name? any brand or certain ones you suggest
Fishy burps!!! Sends shivers down my spine. Hate them!