What does your day of eating look like?

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  Feb 19, 2008 3:27 AM GMT

  OK So I'm trying like hell to make this 145# body gain appropriate weight without eating unhealthy... (Its not letting go of the little fat I do have)
  
  I've look at all your grocery lists and will force myself to EAT MORE because that seems to be the general consensus!
  
  I would like to know what your day of eating looks like...
  
  What are you eating? How much? How often? Throughout the day...
  
  Thanks You Fine Men!
  
  **This is What I ate today: (remember I don't eat a lot which is my problem)
  
  Breakfast 8:00am: Oatmeal and Whey protein shake
  
  ice water until lunch
  
  Lunch: 2 mini steak and cheese "sammies" from Quizo's (they are like little pita sandwiches stuff with steak meat)
  
  Snack at 2:30pm: Mens Health Raspberry Protein smoothie
  
  Gym at 5:30
  
  Muscle Milk after about 6:45
  
  Dinner 730: Chicken, Sweet potatoes, and veggies
  
  Granola Bar and skim milk before bed**
  
  
  

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  Feb 19, 2008 3:34 PM GMT

  I usually start out with 4 ounces of steamed humble pie.
  
  3 hours later, 6 ounces of raw crow.
  
  3 hours later, I sit with my foot in my mouth for 10 minutes.
  
  3 hours later, someone else's dust and a protein shake.

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  Feb 19, 2008 7:43 PM GMT

  Here we go....
  
  6am: Banana, kiwi fruit & cold glass of water
  
  7am: hot tea
  
  8am: organic oatmeal w/ flaxseed & organic raw sugar
  
  10am: a piece of fruit or 2
  
  12p: Lunch (varies) however consists of some meat w/ veggies
  
  2p: cottage cheese mixed w/ hot sauce & flax seed/vegetable tortilla chips & a piece of fruit
  
  4p: a half a protein bar
  
  5:30p: another piece of fruit & the other half of protein bar
  
  6p: gym
  
  8/8:30p: 4 scrambled egg whites w/ veggies & tofurkey sausage
  
  I'll much on raw almonds throughout the day as well as in the evening.

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  Feb 19, 2008 10:39 PM GMT

  a1972guy - the diet sounds nice and healthy. I think my issue is the 10:00 and 2:00 snack thats hard for me...
  
  Do you do any shakes or supplements?

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  Feb 19, 2008 11:03 PM GMT

  epleadbe saida1972guy - the diet sounds nice and healthy. I think my issue is the 10:00 and 2:00 snack thats hard for me...
  
  Do you do any shakes or supplements?

  
  
  Try NOT to! Rather keep the protein natural as possible. If I do I typically will use half a scoop and depending on the time of day water or skim milk.

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  Feb 19, 2008 11:09 PM GMT

  a1972guy Thanks! It must be working for you... you look great

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  Feb 19, 2008 11:19 PM GMT

  epleadbe saida1972guy Thanks! It must be working for you... you look great

  
  
  Anything is better than weighing in @ 260lbs, my breaking point!!
  
  THANKS epleadbe, MUCH APPRECIATED!!!

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  Feb 19, 2008 11:22 PM GMT

  Gosh, I wish I was heavier... I CANNOT gain... I was 145# when I started lifting a year ago and I'm 145# today....ugh

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  Feb 21, 2008 5:47 PM GMT

  A cup of skim milk and a bowl of unsweetened shredded wheat from break fast around seven
  
  Around 10 I'll have a couple of table spoons of peanut butter on a couple of slices of wheat bread.
  
  Around 12 I may have a cun of tuna and another glass of milk, or some sort of lean protein along the lines of tuna
  
  Inbetween lunch and dinner I'll have a protein supplement if I have any.
  
  And for dinner (around five) i'll eat several lean turkey burgers or a couple chicken breasts...
  
  I don't usually eat after six..so that's my day on most days.

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  Mar 03, 2008 12:02 AM GMT

  The big variable here is your individual metabolism. A lot of times guys that are 145 and are hard gainers have to really ramp up the calories to 4 or 5 thousand calories a day to gain muscle.
  
  Another big factor is like a1972's diet, its important to eat every two to three hours to support your metabolism and keep from entering a catabolic state.
  
  Protein shakes before and after the gym workouts can really help a lot. The more natural protein in the diet at other times is better, but immediately before and after the workout, whey protein with BCAA's are very helpful in getting the most gain possible, raising testosterone (which helps add muscle), and keeping cortisol (catabolic hormone -breaks down muscle) levels as low as possible.
  
  Also, it makes sense to look at your resistance training plan. When lifting for muscle growth, a rep range of 8 to 12 is best, and between 4 and 6 sets of each exercise is going to get the best testosterone boost and best growth results. Also, a lot of guys make the mistake of avoiding lower body work. This is a big time mistake if you are trying to grow muscles, as the leg work - glutes/quads/hamstrings - is the work that causes the greatest levels of Growth Hormone and Testosterone release which helps your upper body add muscle as well.
  
  Several studies have shown that Vitamin C, before and after lifts can help blunt cortisol levels that rob you of your gains.
  
  Another thing, your body is in a 6 to 10 hour fast for most people while you are sleeping. During that time, your body is in a catabolic state - muscles are being broken down. Its not a bad idea to have a small snack not to long before bed. Also, very important is to get some protein in yourself first thing when getting up in the morning. Breakfast should be your largest meal of the day.
  
  
  As far as protein supplements there are a wide variety of them depending on your needs and budget. For hard gainers Muscle Milk can be a good choice, its at the more expensive end. I particularly don't like it for the high carbs/sugar content and high calories in each serving, but this can be a help to some hard gainers.
  Another option on the other end of the spectrum is a brand carried by bodybuilding.com, Walmart and all kinds of other locations. It's the Six Star Professional Strength Whey Protein, and it's less then 20 bucks. It also has some additional ingredients that may help you, it has some brain chain amino acids (BCAA's), and it also has some creatine in it. It's only 150 calories per serving and very low carb (9 grams per serving if I remember right), so you may need to also eat something else after the gym with some more carbs. Its very important to have the shake or a meal as soon as possible after a workout, preferably within a half hour and absolutely must within an hour. Failing to do this, is giving up potential gains.
  
  Good luck to you on this bro. Keep us posted on what you change and how it works for you.

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