Sport What to eat?

Sport Fitness
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deschain

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My husband is getting into working out for the first time ever. He has never been overweight, and has good muscle tone and strength. However, he has always eaten like crap. His total cholesterol was borderline, his ratio was not so great, and his triglycerides were bad, so now he's waking up (in other words, he realized you don't have to be fat to be unhealthy). He is making great strides and is being a good sport about trying new foods.

Now that he has been working out a little while and is ready to step it up (focus on some muscle growth), I am having a hard time getting enough into his diet to accommodate for a harder workout and muscle growth.

He leaves the house at 5:45am and gets home at 4:30, but most days he works late and doesn't get home until 9:30p.m. So he has to bring enough food to last all day (although they do supply dinner on late nights), and he does have access to a fridge.

Can some of you guys give me examples of what you normally eat while at work? Thanks.
 
deschain said:
My husband is getting into working out for the first time ever. He has never been overweight, and has good muscle tone and strength. However, he has always eaten like crap. His total cholesterol was borderline, his ratio was not so great, and his triglycerides were bad, so now he's waking up (in other words, he realized you don't have to be fat to be unhealthy). He is making great strides and is being a good sport about trying new foods.

Now that he has been working out a little while and is ready to step it up (focus on some muscle growth), I am having a hard time getting enough into his diet to accommodate for a harder workout and muscle growth.

He leaves the house at 5:45am and gets home at 4:30, but most days he works late and doesn't get home until 9:30p.m. So he has to bring enough food to last all day (although they do supply dinner on late nights), and he does have access to a fridge.

Can some of you guys give me examples of what you normally eat while at work? Thanks.
Click to expand...

I eat 6 meals a day, 3 of them take place while at work. I usually have an apple for 1 meal, some almonds or peanuts for another, and tuna fish, or grilled chicken wrap for my other.

some other good ideas are:
salads, protein shakes, sandwiches are good but keep the bread whole grain and try to stay away from lunch meats, the preservatives are bad news and usually have a high fat content, celery and peanut butter.

the list goes on. anything you can prepare and put in a tupperware container should be good.
 
Thanks for the info.

Here is what he has for today.

Breakfast
1% milk
banana
oatmeal (whole oats)

He eats his snacks throughout the day, according to what he has time for.
snacks for the day are...
*Low Sodium v8 (helps to bridge the gap a bit)
*red grapes
*small can of tuna in water (w/ low sodium crackers)
*2 "foldover" sandwiches of whole wheat bread w/ natural peanut putter and homemade jelly
*banana
*Kashi chocolate peanut butter bar

Lunch (leftover from a "family get-together" meal)
brisket, homemade baked beans, organic mac&cheese (yes, he normally does better :eek: )

Supper
(whatever I cook tonight, don't know yet - or if he works late, they have a menu to choose from, but their idea of "healthy" options are EggBeaters with your plate of sausage&bacon, or really greasy grilled chicken with overboiled veggies, cooked with animal fat and salt - in other words, country food)
 
Also, he is a machinist in an oil refinery, so just cleaning his hands to eat takes about half of his break time. :p Protein shakes would be helpful but he can't really fix them at work (don't know if there is a blender in their kitchen, plus the time of cleaning it afterward).

I think I might fix him some small salads with chicken and low fat dressing in some Gladware. What do you think?

I don't think he would have too much problem with others eating his food in the fridge. They are constantly bombarded with reps who bring in croissants, colaches, ice cream - you name it, basically sucking up to keep the million dollar contracts with Shell Oil. Therefore, he is surrounded by a bunch of walking heart attacks, who want nothing to do with anything healthy.
 
deschain said:
Protein shakes would be helpful but he can't really fix them at work (don't know if there is a blender in their kitchen, plus the time of cleaning it afterward).
Click to expand...

As long as you get a decent whey powder like Optimum Nutrition 100% Whey, all you need it water and a drink shaker (you can find these at any supplement store). 1 scoop and some water, shake and drink. cleanup is a snap
 
not enough protein in his diet at all.

I pack my meals in gladware, which is very durable for teh cheap 'throw away' cost.
 
Question regarding protein intake.

What do you base your protein intake from? I know there are several different "schools of thought" on this issue.

The RDA for an average adult is .8-1.0g per kg of body weight, which can be too low if weight lifting in my opinion. The RDA for atheletes is 1.2-2g per kg of body weight. Calculating him in the middle of the range for atheletes (although an athelete he is not), it comes out to 108.86g a day.
 
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