Sport Specific Nutrition Advice

Sport Fitness
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heythere555

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Hello everyone. I have been reading the forums as much as possible and I have a few questions that I could not find answers to. A sample meal I had today is at the bottom. To start, my personal breakdown on a 50%p - 30%c - 20%f that I am shooting for is as follows:

Total Calories = 2100 (500 under maintenance)

P 1050cal 263g
C 630cal 158g
F 420cal 47g

1) It is very difficult to find high proteins with low fats, any suggestions?

2) Is it possible to consistantly eat foods that will maintain this without feeling like I am about to vomit?

3) Currently I am trying to do 6 meals a day but would it be better to change two of the actual meals to a protien shake to correct the aforementioned issues?

Please critique the following day of meals.

Breakfast 7:00am Cal F C P

-3 egg whites 49 0 1 10
-1c dry oats 225 5 41 8

2nd Meal 10am

-.75C dry oats 300 6 54 10

Lunch 1pm

-1 med chicken breast 265 5.5 0 50
-1.5 c spanish rice 390 11 66 9

4th meal 5:00pm

-1 med chicken breast 265 5.5 0 50

5th post workout meal 8pm

-10 oz of canned tuna 292 4 0 62

6th meal 10pm

-1.5c broiled salmon 350 16 1 49


TOTAL 2136 52 162 248
 
Not one single veggie? I can't even get past that...
 
Agreed mark, that is the first thing I noticed.

There are a lot of problems here, to keep it simple.
-Add veggies
-Add carbs post workout
-Change your ratio up, if you are going to keep a strict daily ratio the lowest it should really go is 40/30/30.

Your questions...

1) It is very difficult to find high proteins with low fats, any suggestions?

It is not difficult at all. Chicken, turkey, egg whites, whey, most fish, buffalo, etc.

2) Is it possible to consistantly eat foods that will maintain this without feeling like I am about to vomit?

I would feel pretty sick eating those meals as well. Not only are you not getting the right mix of items, not veggies, no flavor. I couldn't stick to that either. Make friends with fruit and veggies and your spice rack my friend.


3) Currently I am trying to do 6 meals a day but would it be better to change two of the actual meals to a protien shake to correct the aforementioned issues?

Powders are great post workout, any of time it should be a only if needed situation as whole food is king.
 
First Mistake (I am sure there will be more)

Of course being the noob at this that I am there are two mistakes that I had made that day. The first was that the ratio I actually wanted to go with was 50% carb, 30% protein, 20% fat. After doing a little more research I realized where my error was. Does that sound like a better ratio for cutting instead of the 50% protein, 30% carb and 20% fat route?

The second problem was the one that you both could not get past (and neither could I the next day (pun intended). Again I am new at this and while trying to set up a diet forgot the fundamentals of spreading it around the food groups. Hopefully the 4th and 5th were better for me. I know that the 4th needs to be more evenly distributed (veg, meats, etc). Oh and the 4th was also a rest day so no workout. Let me know what you think.

PS. I was unaware before yesterday that spices actually WERE ok (again uber noob).

April 4th

Breakfast 7:00am Cal F C P

- 3 Large Egg Whites 50 0 1 10
- 8 oz Top Choice Sirloin 349 18 0 45

2nd Meal 10am

- 1C Oats 300 6 54 10

Lunch 1pm

- 1 med chicken breast 265 6 0 50
- .25 C (dry) brown rice 340 2 70 8

4th meal 5:30pm

- 1C Frozen Broccoli 16 0 5 1
- 1 c Sweet Potato 180 0 41 4
- 2 c Green Pepper 50 0 12 2

5th meal 8pm

- 2 slice whole wheat 240 3 42 10
- 2C banana 240 3 42 10
- 1TBS Organic PB 95 8 3 4

6th meal 10pm

- Org. Fat Free Yogurt 220 0 29 20
- 1 c skim milk 86 0 12 8


TOTAL 2186 44 294 161
 
It's OK to be new, everyone has to start somewhere. I see that you have designed this to be 500 under maintenence, so you are trying to lose fat. You should try to rearrange those first 2 meals so that the oats get eaten with a protein source first thing in the morning. Put some veggies in that lunch meal. Put a protein source in the 4th meal. That 5th meal doesn't seem right. Bananas have a pretty high GI, so I think some berries would serve you better. The bread is not necessary in my opinion, you don't really need those carbs unless your workout is late in the day, replace it with something....

Hmm, I'll let Leigh add to it, as she is MUCH more expert on this!
 
Theleip

Hey theleip, in addition to any other insite you may have (or anyone who can help on this) what is meant by the lowest I should go is 40/30/30. Lowest in what sense? Also I guess is the normal standard for writing a ratio as above protein, carb, fat or what?
 
Any input on this would be helpful. Typically I workout during the period from 5-6pm. Using a 40/30/30 (P/C/F) ratio of such does the following look like a good macro breakdown to cut?


40p/30c/30f ratio
2175 Total Cal’s (500 under maintenance of 2675)
Broken down in grams as 218p/204c/72f

Breakfast (6:30am)
31/36/0

Mid-Morning (9:30am)
31/36/0

Lunch (12:30)
31/36/0

Pre WO (3:30pm)
31/36/0

Post WO (6:00) Whey/Dex shake
32/60/0

Dinner (7:00)
31/0/36

Pre-Bed (9:30)
31/0/36
 
Come on now...

I really need some critique on this skeleton plan. The main part that worries me are the two high doses of fat at the end of the day. One of them is only about an hour after my workout so what effect will that have? Any other information is helpful also :D
 
The path you are going to take is an exciting one! Good for you! Now the goal is to keep learning.

Everyone that has commented it correct. YOU NEED VEGGIES!

A few things I would like to add that helped me at first.
1. The proper proportion of a serving should be about the size of your fist.
2. 30 years ago the food we ate wasn’t as over-processed and the fruits and vegetables were full of nutrients. (52 peach = one peach today) ** for more info go to
3. Use quality supplements and protein shakes to give your body the required build block and tools it needs to survive and thrive.
4. Work out as early in the morning as possible and on an empty stomach. Studies show that’s how to get the best results the fastest. Plus it’s been proven to give you more energy through out the day. Or eve better. Split the work out and do cardio in the morning and weight training in the evening.

Oh and always remember to log your food intake and workout in a journal so you can track yourself and plan for your goals.

Just remember make it a habit not a chore.

Castle Scott
Conceive it, believe it, and you will achieve it!
 
Sorry for the delayed response Castle but thank you for the advice. These are all great things to keep in mind when looking into foods.
 
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