RaleighStClaire wrote:Background: I'm 27. In good to very good shape. Lift weights 5-6 times a week on average at a moderate pace meaning I don't do a set and sit there for several minutes before starting my next set. Instead, I do a lot of supersets where I am doing different exercises back to back and building up a good sweat in the process. I have been in a maintenance stage where I have not improved at anything in two years but I also haven't pushed myself enough while at the gym to actually improve.
Goal: To get in better shape. (Who doesn't?)
Idea: Perhaps it's time to take nutrition seriously. I try and limit the bad stuff and eat the good stuff and consume enough protein etc but obviously I am doing it wrong. I'd like to really take it seriously and eat like a fitness pro for about a month to see if it makes a difference. I suspect it will but I'd like to have a good plan. For now, that plan is to limit sugars, bad carbs and eat more frequently. I am fine with eating the same thing repeatedly so having a few days worth of meals lined up would go a long way with me since I could repeat them constantly. At 185lbs I probably need about 2700 calories a day (maybe I'm wrong here and someone can help) which should be around 550 calories per meal. Each day would be pretty similar to this. note: I almost always work out in the afternoon-evening.
How does this one day snapshot look?
Breakfast: 2 servings of plain oatmeal. (I'm big on the oats.)
add two scoops of whey protein to this meal. protein should be a staple in every single meal
Lunch part 1: Small grilled chicken breast, side of greens, plain greek yogurt.
should work just fine as long as your protein and carb needs are being met
Lunch part 2: 7oz can of tuna, cup of quinoa, greens.
love this meal. greens, hopefully, means romaine, broccoli and the like
Post-workout: 2 scoops protein with water.
if you are big on the oats, i would have your meal 1 here as well. your body will need those carbs combined with teh protein to regulate blood sugar, blunt cortisol, and begin/continue protein synthesis.
Dinner: Turkey meatloaf, plain greek yogurt, greens.
again, good choices. i would make sure to have plenty of carbs in this meal as well. carbs will make your muscle grow and recover, don't worry about them; use them to make improvements.
Anyways, that's the basic plan right now. Each meal would be about 3 hours apart and around the 550 calorie goal aside from the Breakfast and Post-workout meals which are around 300 each. Maybe I need to balance them out some. Maybe the greek yogurt isn't ideal. I don't really know! Anyways, if anyone has some advice on this or even if they know of a good forum for this kind of thing I'd appreciate it.
One would really need to know your stats (you provide your weight and age, but not your height) to provide an accurate consultation.
You can google the Katch McArdle forumla which allows you to determine your daily caloric needs based on your lean body mass, which is a very accurate way of determining not only your daily needs, but the caloric amounts of your meals.
The best way to create a dietary strategy is to: determine your caloric needs, break those needs down into protein/carb/fat amounts, and then break those needs evenly into your meals (5, 6, or 7 meals).
One should not sacrifice their caloric needs around workouts. If anything, those meals should be larger to account for the demands of not only your muscles, but your central nervous system.
This is the beginning, after determining these needs it will be easier to determine your dietary needs. This will absolutely improve your body's composition.
I will offer my opinions on your diet anyway.
But as a great resource, visit forums.steroid.com You can find the majority of my contributions in the diet forum. I am even a contributor to a stick in teh diet forum with my friend "Narkissos". It can be found at http://forums.steroid.com/showthread.ph ... rition-101