FORUMS > Performance Eating Forum Rules

I started this new diet to assist my weight training but for some reason I need more food as late at night I wake up wanting more food...

My daily meal program consists of:

Breakfast
A Designer Whey Protein Shake with a banana blended
6 egg whites
a cup of Oatmeal

Snack
16 Oz Eat Smart Meal Supplement
1 Large Apple

Lunch
1 Cup of Brown Rice
10oz Chicken
20oz of Water

Snack
grapes
1 cup cottage cheese
1 bottle water

Dinner
Spinach
Steak
Mashed potatoes
1 Large Apple
20 oz of water

Snack
16 Oz Eat Smart Meal Supplement
1 bottle of water


Any suggestions? Cause I am awake at 4 am daily craving more food...

that's a lot of food, 3 meals & 3 snacks
what's the Eat Smart Meal supplement?

If you get hungry, eat, period.

Umm but it doesn't seem as though its enough food... Eat Smart is a meal replacement supplement from Isatori technologies... Its the best one I've tried....

hey man, here is a simple fix. milk your diet. milk kicks ass. just 8 ounces provides at least 100 cals. so swap in milk on ur meals

and i noticed u only have rice and chicken for lunch? add 2 pieces of wheat bread and some grean beens or broccoli


before bed 3 great foods fill you up with protein and a lil fat, plus they will keep you asleep till you need to wake up.

wht I do is drink 2 cups of milk with a can of tuna. milk and tuna both help put you to sleep, and u get about 60 grams of protein. the third food is cottage cheese.


hope that helps man

Thanks! I have 10 oz of fat free milk in the morning which I blend with the banana and the Designer Whey protein shake and 2 16 oz shakes with Eat Smart... todays lunch meal did not have vegetables because I had no time to prepare it...

I rotate my meals and have different forms of protein: beefs, fish, steak, chicken, turkey etc...

As far as the whole grain bread is concerned I usually have that with my egg whites and some times would throw in two turkey sausages... I can't think of anything else... Are you saying for me to eat more cottage cheese? I also have my meals timed eating at 7:30 am, 10:30 am lunch at 1:30pm, my snack at 4:30pm, dinner at 7:30pm and my snack at 10:30pm...

well I would just move the cottage cheese to the last meal (ur 1030 one). always drink milk throughout the day. the casein protein in it is slow-release, helping to sustain the anabolic state.

as far as vegetables go, i just go to the grocery and get canned veggies, open them up, drain the water, and eat. no prep necessary! make sure to get the "no salt added" kind, because canned foods tend to have a lot of sodium.

and i eat more bread than just once a day, i try to keep the carbs random, and all non-starchy, except right after the workout. (waxy maize kicks ass here). just make sure ur bread says 100% whole wheat, of course.

At lunch, add some greens a salad or something. And at night, right before going to bed I would eat Cottage Cheese also known as Cassein Protein; http://www.mens-total-fitness.com/casein-protein.html

Dairy is DEFINITELY your friend at this point in the game. a1972guy said to eat cottage cheese...I agree, however, I also put peanut butter in mine for added protein and healthy fats!

Thanks guys but I do drink a lot of milk and do eat a ton of cottage cheese.... I rotated eating cottage cheese last night and made it my last snack which is usually at 10:30 but sadly I was up at 6:14 am... LOL Better than 4 am, so I suppose it helped to keep me asleep for an extra 2 hours... LOL... Now off to eat breakfast as I am starving again...

Looks like you need more green/fibrous veggies in your diet. More fiber would also help you feel fuller longer, try mixing in some Flax meal into your meals, it's really great for you, fiber, protein, etc.

As others have said: You could use some more vegies in there.

Also, be sure you're eating late enough in the evening and early enough in the morning (right after you wake).

Fasting too long overnight lowers your metabolism and puts your systemic processes into a rollercoaster pattern. You want to keep that inner furnace burnin'

It looks like you've got great abs, so you may want to also increase your caloric intake somewhat as you may not be getting enough food energy for your activity level and metabolic rate.

If you find your abs 'softening' and losing some definition beneath an ever so subtle increase in subcutaneous fat, then time to either increase your activity level or rollback calories slightly...

...abs definition is a great barometer of whether you're eating too much or too little. If your abs aren't fully defined, then you're still eating too much.

Even so... and despite everyone's metab being different, I can't imagine it'd be good to last eat at, say, 6 or 7pm, crash at 11pm, and not eat again until 6 or 7am.

Even with slow burning fuels, isn't it best to fast during the night no more than about 9 or maybe 10 hours max?

morgan08 - What time is your last snack before bed? What time are you hitting the sack? What time are you waking up?

My meals are timed:

Breakfast is at 7:30 am
Snack at 10:30 am
Lunch is at 1:30 pm
Snack is at 4:30 pm
Dinner at 7:30 pm
Snack is at 10:30 pm

Usually in bed by 11 or 11:30 pm depending on the day... I was told when your lifting heavy weights, your body needs at least 7 - 8 hours of sleep....
I think I take in over 3500 Calories a day but this early morning waking up is killing me... I rotate my greens, usually buy, spinach, asparagus, string beans and broccoli...

I can share my meal plan with you guys if you want to see...

Hmm... sounds like you probably take in plenty of cals.. maybe just need more cals for breakfast.

Body may need 8 to 9 hours of sleep if you're building muscle.

Ok.. So is a cup of oatmeal, two slices of toast with 6 egg whites and turkey sausages, a protein shake with a banana not enough? I also have pancakes with oatmeal when I don't have the sausages... I can't sleep for that long for some reason...lol

Yeah, adding in the protein shake, banana, and turkey sausages ought to be plenty---unless that's what the eat smart supplement was all along. LOL.

Its not actually...lol Its better than Isopure... You should try it... I would recommend it to anyone... Isatoritech.com sells it...

Thats a solid breakfast right?

forgot who said it, but try cottage cheese at night before bed. it's a slow release protein i've heard