Sport Have the ingredients, not sure when or how to eat them...

[sendo]

Hi,

I wonder if anyone could help me out. I'm not seriously into lifting weights, but i'm hoping to maximise the effort i put into them, and i recognise that eating is a crucial part of that.

As of last week i've started working out. I was running too, but i hurt my knee, so i'm probably going to substitute that for swimming.

So the routine i'm looking at presently is: weights Monday, Wednesday, Friday, and some swimming at the weekend.

Now, i have lots of good food, and i think i'm doing it all roughly right, but i'm not sure. I'm not too bothered at this stage about the exact proportions of what i eat, more when and what. I think i can tailor the quantities when i get a better idea.

On a weights day:

Wake up, have a breakfast shake of: Oats, banana, whey protein, milk
Pre-workout shake: Oats, apple, whey protein, milk
Post workout: Whey protein, milk, some chicken breast x 2 (slowly)
Evening meal: mincemeat (300g), broccoli, tomatoes, garlic, onions
Maybe some cottage cheese later

On a non weights day:
Wake up, have a breakfast shake of: Oats, banana, whey protein, milk or maybe a couple of poached eggs on toast.
Lunch: Chicken breast x2, brown toast, broccoli, garlic, chilli, fruit juice
Evening meal: mincemeat (3000g), veg etc

I know this is all very vague, but i'm just wondering whether anyone can help me with timings (when in the day i should eat these things), whether these are roughly the right things to eat, and whether there's anything i could add in.

Like i say, i'm not looking to be militant with my regime, just want to get a bit more toned, a bit more healthy, and not get fat eating too much.

I'm about 6 foot, and weighed about 10 stone last time i checked, pretty skinny, but my body seems to respond well to exercise.

Thanks

 

[summer123]

Please tell me your not eating 3 kilos of mincemeat on a non exercise day?!

What you have seems OK, but I'd wonder about the mincemeat- do you really need to eat it every day? what about swapping it some days for fish or turkey or omlettes made with eggs and sea food.

Are you drinking enough water? this is very important, as is getting enough sleep and making sure you vary your workouts.

Do you really need the preworkout shakes? are you working beyond an hour? are you trying to gain muscle or maintaining your weight? if your trying to lose weight by all means have something before you work out but eating just before hand wont do your cardio any good as it can be digesting while you workout which can slow you down to put it mildly. Many people take protein shakes as they use alot of weights and hope to build muscle.

Calorie count what you do have- there is no indication on the size of your shakes or how much weight of the ingredience goes in them, only you know this so it would be a good idea to write out exact weights and measurements and find out exactly what your consuming. If you eat too many calories of anything your going to gain weight.

It would seem you like your shakes, at least one a day. Are you sure your getting a balance of everything each day? different forms of protein maybe (again, lacking fish, eggs, soya, nuts) but what about fresh fruit and vegetables? these are also very important. Variety will help you get enough nutrients and vitamins, things like vitamin E, vitamin C, folic acid....etc all these things are important. You may not be able to squeeze it in every day but over a week you may be able to get enough of everything you need.

I'd worry that the shakes are too close to a refined food- you eat, your blood sugar climbs up as they have a high glycemic index (they have already been part digested as you have blended them and this means less work for your digestion) this would mean your left wanting more not too long afterwards. Its your body not mine, if these work for you fine, but I'd say don't rely on a protein shake, rely on normal food, your body will thank you for it. Protein shakes are good if you are caught short, cannot get anything after the gym/spilled your banana and yogurt and have nothing left but shouldn't really be depended on for very long.

 

[sendo]

Please tell me your not eating 3 kilos of mincemeat on a non exercise day?!

Haha, no. That was supposed to be 300g

What you have seems OK, but I'd wonder about the mincemeat- do you really need to eat it every day? what about swapping it some days for fish or turkey or omlettes made with eggs and sea food.

That sounds great. The reason i was eating it most days, is just because i wasn't sure what else to get. I have a bunch of Tuna, but again, wasn't sure the best time to eat it. Turkey sounds great. So essentially any lean meat will do the trick? I suppose i was a little worried some were 'better' than others.

Are you drinking enough water? this is very important, as is getting enough sleep and making sure you vary your workouts.

Yep, drinking water is something i'm pretty good at. As for varying my workouts, i'm only able to work out at home, with a set of weights at the moment.

Do you really need the preworkout shakes? are you working beyond an hour? are you trying to gain muscle or maintaining your weight? if your trying to lose weight by all means have something before you work out but eating just before hand wont do your cardio any good as it can be digesting while you workout which can slow you down to put it mildly. Many people take protein shakes as they use alot of weights and hope to build muscle.

I am looking to gain muscle and also put on weight, not a huge amount; i have a good body shape, but i'm just quite skinny. I would just lie to get to an average size with good definition. So the shake's before and after refer only to weights/pressups/situps. I usually work out for about an hour.

When i do cardio (which was running, swimming this weekend) i was having bran flakes and banana beforehand for fuel (although i'm guessing not to eat at all before swimming?), and then some kind of protein afterwards (a small shake or some chicken).

Calorie count what you do have- there is no indication on the size of your shakes or how much weight of the ingredience goes in them, only you know this so it would be a good idea to write out exact weights and measurements and find out exactly what your consuming. If you eat too many calories of anything your going to gain weight.

Will start doing this today

It would seem you like your shakes, at least one a day. Are you sure your getting a balance of everything each day? different forms of protein maybe (again, lacking fish, eggs, soya, nuts) but what about fresh fruit and vegetables? these are also very important. Variety will help you get enough nutrients and vitamins, things like vitamin E, vitamin C, folic acid....etc all these things are important. You may not be able to squeeze it in every day but over a week you may be able to get enough of everything you need.

Well, today i bought: Tuna, Chicken, Mince, Spinach, Bananas, Apples. In the fridge i have eggs, broccoli, peanut butter, cottage cheese...will add in the things you mentioned next time i go shoppign....also take multivitamins, codliver oil, and glucosamine.

I'd worry that the shakes are too close to a refined food- you eat, your blood sugar climbs up as they have a high glycemic index (they have already been part digested as you have blended them and this means less work for your digestion) this would mean your left wanting more not too long afterwards. Its your body not mine, if these work for you fine, but I'd say don't rely on a protein shake, rely on normal food, your body will thank you for it. Protein shakes are good if you are caught short, cannot get anything after the gym/spilled your banana and yogurt and have nothing left but shouldn't really be depended on for very long.

This is exaclty what i need to know. I guess i just want to make the most of what i'm doing, in a way that will help me achieve the goals i mentioned as efficiently as possible: To put on some weight, and also to put on some muscle mass, and to stay lean and defined.

Thanks for your help so far!