FORUMS > Performance Eating Forum Rules

I'm curioius to find out what your fitness goals are, how you train, and what you eat.

Age: 27
Weight: 150 - 160
Height: 5' 7''
Goal: Muscle Mass and Leaning Out
Desired Weight: 165 - 170
Weight Train per week: 4 - 5 days
30 Minutes Cardio per week: 2 days
30 Minute HIIT Cardio per week: 1 - 2 days

Breakfast: (mixed together)
3 hard boiled egg whites
1/2 high fiber cereal
1/2 cup low fat yogurt
1/4 frozen berries

Snack:
2 pieces of fruit
almonds

Lunch:
1 can tuna
1 - 1.5 cups lettuce
salad dressing
fruit

Snack:
Protein Bar

Pre-Workout:
Protein Shake (1 scoop whey and 1 scoop soy)

Post-Workout:
Protein Shake (1 scoop why and 1 scoop soy)

Dinner:
lean meat
veggies and/or salad
whole wheat tortilla

Before Bed: (mix together)
1 cup cottage cheese
tablespoon peanut butter
1 teaspoon jam

My typical day:

Broiled Salmon with eggs for breakfast, some yogurt, and berries

Nibble on almonds or have a protein shake mid-day or some fruit

Steak for dinner, or chicken or fish.

Wow that's it!?

Okay -- 43, 195lbs, 5'11" working on adding mass
Weights 4x a week, cardio 3-4x a week

Typical days meal (when not leaning out):

1) Whey protein (40g) and oatmeal (after cardio)
2) Whey protein (40g) - mid morning
3) Chicken breast, brown rice, veggie - lunch
4) Whey protein (40g) - mid afternoon
5) Chicken or Turkey, sweet potatoes, veggie - dinner
6) Whey protein (20g) 60 min before bed

About 2100 cals a day. I think I need to up that, really, but I'm also trying to stay lean. I take a tsp of Glutamine with each protein drink. The actual contents of the meals change daily (though usually not breakfast), but the above is pretty representative.

One day a week (generally Saturday) is my free day and I can pretty much eat anything (though I try to keep from pigging out totally, but in general, I just eat what I see/want on that day). Helps to stay on target the rest of the week and helps to change up the fuel profile to the body and keep it from getting too used to things.

Question: Why the soy protein? Everything I come across recommends against it as it can have impact on estrogen production. I doubt 2 scoops a day would be a big deal, but I'm guessing you have a specific reason and am curious.

Age: 49
Weight: 195
Height: 6'2
Waist: 33
Wt. lifting: 4 times/week
Cardio: 3 times/week
Swimming: 1000 yards 3 times/week
Fitness goal: Maintaining good health/tone.
My workout is pretty much what the water polo coaching staff taught me in college - 30 years ago!

Breakfast:
Steel Oats (almost every day)
Fruit
Fruit juices
Wheat toast (only sometimes)
Turkey bacon (rarely)
Eggs (rarely)
Pancakes or French toast (very rarely)

Lunch:
Protein shake
Chicken, fish, salad, fruit
Ice tea
(When I'm out for lunch with colleagues, I choose carefully.

Dinner:
Light foods -
Fish, chicken, meat (rarely)
vegetables, brown rice, dark pasta, white potatoes, sweet potatoes
Soup, cranberries, yogurt

Post workout or snack foods:
Almonds
Pine nuts
Low fat cottage cheese

In general - I eat healthy - avoid fried foods, fat deserts, starches, garbage food. I drink lots of good water, fruit juices, protein shakes. I try (but fail miserably sometimes - to avoid diet coke). Almost no booze but an occasional vodka or wine with friends, colleagues or clients.

When guys comment on my looks or health, I just share my routine - which is to work hard at something you love, pack some fun into every day, cherish your friends and family - and remember to appreciate everything you have - a gratitude list running through my head keeps me up all the time.

aagerryQuestion: Why the soy protein? Everything I come across recommends against it as it can have impact on estrogen production. I doubt 2 scoops a day would be a big deal, but I'm guessing you have a specific reason and am curious.

From Muscle and Fitness:

WHEY AND SOY

Several studies show that bodyfat loss is enhanced when the diet is supplemented with whey protein powder. One major reason for this may be due to whey's ability to significantly decrease hunger. A study from the University of Surrey (UK) found that subjects who drank a whey protein shake 90 minutes before eating a buffet meal ate significantly less food than when they drank a casein protein shake. The reason for this appears to be the 60% greater rise in the hunger-blunting hormones cholecystokinin and glucagonlike peptide-1 following whey ingestion.

If you're up on your protein information, you know that soy isn't just a protein for women—it has numerous benefits for male bodybuilders. One is enhanced fat loss. Research from the University of Illinois (Champaign-Urbana) has discovered that soy protein contains peptides (small proteins) that influence the brain to keep your resting metabolic rate elevated to help burn more bodyfat, as well as decrease hunger to help you eat fewer calories throughout the day.

>> Combine them like this: Immediately before workouts, drink a shake containing 10 grams each of whey and soy proteins. Right after workouts, drink a shake containing 20 grams each of whey and soy protein powders. In between meals, snack on a shake containing 10—20 grams each of whey and soy proteins.

This is the only soy I consume unless I happen to have an 8oz glass of soy milk in the morning with a high fiber cereal.

I change my workout routine every few weeks, and my diet with it. When Im' in a cutting phase, I manipulate my calorie intake to match my expenditure on a day-by-day basis (e.g. I'll have a lot more carbs on leg day than any other day I go to the gym, and I'll cut way back on carbs on days that I don't work out); whereas when I'm bulking up, I'll usually go on a 2-on / 4 off routine (2 days of eating a LOT of complex carbs, 4 days of having very little carbs, always keeping my protein intake high).

The main thing that's consistent about my diet is that I eat every couple of hours. E.G.,


8:00 am - 8 eggs whites, 1/2 cup oatmeal, 1/2 cup berries

10:00 am - protein shake

12:00 pm - chicken breast with brown rice

2:00 pm - protein shake

4:00 pm - raisan bran cereal w/ protein shake OR canned chicken breast

[work out]

7:00 pm - dinner (usually chicken breast + steamed vegetables)

9:00 pm - protein shake

Breakfast: Coffee
Lunch: Vending Machine
Snack: handful o'nuts
Dinner: Soup

Crimthann said
Snack: handful o'nuts

I got yo nuts right here!

***** I should note that, in the above example daily diet I gave, I do NOT mix the canned chicken breast in with the cereal. That would be weird.

GregStevensTX said***** I should note that, in the above example daily diet I gave, I do NOT mix the canned chicken breast in with the cereal. That would be weird.

Mmmmmm canned chicken breast goes great with cinnamon toast crunch i heard.

Height: 6'4
weight: 177
body fat: 12%
Goal: To run really really fast and stay injury free so that'll probably require more lean muscle, and less fat of course.

Diet that works best for me is:

Breakfast:

1/2 cup of granola, yogurt and berries
or peanut butter and bagel with a banana
or waffles with cinnamon and lite syrup
occasionally a lite breakfast scramble

mid morning snack:
hot tea. fruit or nuts.

Lunch:
Wrap with turkey, ham, light cheese, and spinach

Dinner:
Lean meat and two servings of veggies
Sometimes in a salad or sometimes not
If I'm feeling lazy I'll put in a microwavable dinner that claims to be healthy though they have enough sodium to warrant a coronary bypass after dinner.

Have not been eating well the last few weeks, I need to get back into my groove.

I will cover what I eat but not by meal times like breakfast or lunch as my schedule can be crazy so I eat when I can.

Daily I prepare:

A morning shake with Kefir, raw honey and protein powder.
Data:
Total Fat 2.5g
Total Carbohydrate 8g
Protein 14g
Whey protein powder
Data
Protein 37g per serving
Total fat 2g
Raw Honey
Total Carbohydrates 17g

Final Totals:
Proteins: 51g
Carbs: 25g
Fats: 4.5

Fruit and veggie smoothie with fresh fruit and 1 serving of whey vanilla flavored protein powder.

Total fruits and veggies total about 80g of carbs
Whey Protein totals 37g of protein
2g of fat.

Salmon patties from a can made by hand.
Data:
Salmon from can
Total Protein 83g
Total Fat 35g
One cup of oatmeal ground up and used as bread crumb substitute.
Total protein 5g
Total carbs: 52g
Two egg yolks and one yolk
Total protein 12g
Total fat 4.5

Final totals:
Proteins: 99
Carbs: 52
Fats: 39.5

One cup of cooked brown rice or parboiled rice with one can of black beans.
Total Carbohydrates: 124g
Total Proteins: 12g
Total Fats: 4g

Black beans from 16 ounce can.
Total Carbs: 96g
Total Protein: 24g
Total Fat: 2g

Post workout protein and maltodextrin (carb) drink
54g of carbs (to replace glycogen stores)
37g of protein

Overall Totals:
Proteins: 244g (calories from protein: 976)
Carbohydrates: 439g (calories from carbs: 1,756)
Fats: 54g (calories from fat: 486)

Total Daily Caloric Intake: 3,218

Believe it or not this is actually easier to follow since I'm weighing a bit less than I did last year. I also used to follow a diet protocol where I ate basically 3g of carbs per pound of body weight which made it hard to eat all that food.

Now that summer is over it's time to increase lean muscle mass. I'll start leaning out after the holiday season and be ready for competiton in the spring and then it's time to bee seen in shorts, swimtrunks, etc.
My bulking diet right now..
Meal 1:4 jumbo egg whites
5 oz. ground sirloin
1 cup oatmeal
1/2 grapefruit

Meal2:2 scoops protein powder (40 grams)
1 tbls organinc peanut butter or grapeseed oil

Meal 3:8 oz. ground sirloin
1 cup brown rice
veggies

Meal 4:same as Meal 2

Meal 5:10 oz chicken breast
sweet potato
veggies

Meal 6:same as Meals 2 & 4

Interesting -- this thread is making me seriously wonder if I'm taking in enough calories. It's always tough for me to judge that correctly when I'm trying to lean out some -- I think I go too low. When adding mass, it's a little easier. But given my body type (endo), even then, I'm a bit concerned with piling on too many cals.

Probably means I should do some work with increasing cals and tracking the results over a few weeks. Wish there was a more precise way to figure that all out :-)

Breakfast:

1 bowl of cereal and 1 cup of coffee.

Lunch (my biggest meal):

Usually Mediterranean or Indian food including a salad.

Supper:

Salad and soup or a sandwich with fresh fruit for desser (apples, strawberries, oranges).

After supper I will have a small glass of wine.

I rarely snack, and virtually never eat junk food.

I am trying to adjust my calorie intake...my big problem is sweets...hard to stop myself and I don't think I am taking in enough protein.
Age: 37
Weight: 205-210
Height: 5' 9''
Goal: Muscle Mass and Leaning Out
Desired Weight: 195-200
Weight Train per week: 3-4 days
30 Minutes Cardio per week: 3-4 days
Volleyball - Sundays (starting in 2-3 weeks) - possible training practice on Saturdays too.

Food Log (a typical day)
2798 Calories (Goal is 2200 to 2600 cals)
108.69g of Protein (Goal is 90 to 130 grams)
333.12g of Carbs (Goal is 190 to 300 grams)
106.13g of Fat (Goal is 45 to 85 grams)
31.38g of Fiber (Goal is 20 to 35 grams)

Breakfast
Orange Juice - Calories: 111
Coffee with Half and Half - Calories: 115
Sweet potato hash browns (homemade)- Calories: 294
Whole wheat breakfast tacos (part egg whites/whole eggs with turkey sausage)- Calories: 322
Cherry Danish - Calories: 260

Lunch
ciabatta turkey sandwich - Calories: 516
Steak Fries - Calories: 161

Midafternoon
Fiber One, oats and chocolate bar - Calories: 140

Workout

Dinner
Libyan Tomato salad - Calories: 96
Whole Wheat Pita Pocket - Calories: 110
Genova Tuna in Olive Oil - Calories: 190
1 hostess cupcake (I split a pack) - Calories: 170


Before bed
Cocoa puffs with 2% milk - Calories: 175

Thanks for this thread. I have been getting frustrated with not knowing whether i have been consuming enough to get maximun results from my work outs and i realize now i am way undereating. Unfortunately where i work and live at the moment i dont have access to alot of what everyone is eating but these great ideas for meals for getting home in 6 weeks! Thanks guys!!

Travlinandlivin saidThanks for this thread. I have been getting frustrated with not knowing whether i have been consuming enough to get maximun results from my work outs and i realize now i am way undereating. Unfortunately where i work and live at the moment i dont have access to alot of what everyone is eating but these great ideas for meals for getting home in 6 weeks! Thanks guys!!

Totally agree with you! It's very helpful to see each person's own goals and how they are going about acheiving them. Not only that, but you get great ideas on what else you could be eating instead of the tired chicken that's sitting in the freezer.

[quote][cite]Beefy_artist said[/cite]Sweet potato hash browns (homemade)

Thanks for the great idea!

My goal is to lose fat, I think I've got plenty of muscle if the fat wasn't there to cover it.
I'm not willing yet to figure out protein fat and carb grams but I'm cutting down on portion size with 1 cup glass bowls with rubber lids.

Every morning I prepare some veggie and meat combo to go into 4 one cup glass bowls to take to work and the gym.

Broiled turkey thigh, broiled fish, chicken etc with salsa or stir fry or frozen veggies with a little smart balance.

Since I get bloated with dairy, wheat, oats, and corn I'm probably celiac and lactose intolerant.

So breakfast was Rice chex and rice milk with fresh or canned fruit.

Lately it has been some vegetable I'm cooking for the day since alot of times I don't seem to want to eat vegetables or cook them in the evening, I'm happy with a piece of chicken or hamburg for supper, by itself.

I eat at about 630 1030 snack, 130 lunch, trying to fit in another snack before the gym at 5pm then another after the gym about 8pm.

I just got my 1st acid reflux or ulcer I think from eating too late at home at 830-9pm then going to bed at 11. So I've got to figure an earlier snack or leave enough room for 4 hours before bed not to eat. I thought 2 hours was enough but it wasn't.

I'm interested in doing a colon cleanse with some product that has psyllium and bentonite powder. Anybody do that? I don't have any bowel problems but thought it might help me lose some belly.

Oh and I just got away from my addiction to splenda with stevia. Wondered if Splenda was adversely affecting my efforts or not.

I'm glad you do but I love to eat. Usually I eat good its at work it can get a little sketchy.

Breakfast I have yogurt, brand flakes and a glass of water.

Lunch usually Chicken with veggies tossed in a pan with olive oil and seasoning (mrs. dash) and a handfull of raw almonds ... however it gets bad with the daily trip to the coffee shop when I get my venti nonfat latte (300+ cals)

Usually i'm good for the first bit of the day but I like food. I'll admit I don't always eat right and i'll work on that. When i'm done my 11:45pm pizza.

I love to eat!


God no wonder these threads get so bitchy all the time you are all prolly starving J.K.

When I'm done my 11:45 PM pizza. Hmmm, youth can get away with murder when it comes to diet. Ah to have the metabolism of a 23 year old. My last food intake is at 7:30 pm (fruit), after that it is all liquids. I do know a guy at work that still eats late at night (pasta, beer), he is now about 70 lbs. overweight and suffers from high blood pressure. So hopefully Sean you will be able to adjust your eating habits as you get older.

Yourwarmnfuzzy said[quote][cite]Beefy_artist said[/cite]

...
Oh and I just got away from my addiction to splenda with stevia. Wondered if Splenda was adversely affecting my efforts or not.

Splenda and other artificial sweeteners (Especially those made of ASPARTAME) are TOXIC.

Aspartame made me extremely sick in the past. Artificial sweeteners cause cancer in scientific studies. They trick your body and mess with your insulin levels. Not good at all.

After doing much research personally, I found that about 75% of all complaints to the FDA are related to aspartame.

DO YOUR RESEARCH, listen to your body, drop the artificial sweeteners.

And, while you are at it--- stop consuming refined sugars and all things white.

I get ALL MY SUGAR from fruits and veggies!!!

I am not perfect though... I should really cut down on my caffeine intake. Less coffee, more green tea. All things in moderation, I say... EXCEPT CHEMICAL SWEETENERS!

my thoughts,


Joe