Just a couple questions...

Alaric · 12-Dec-02, 03:31 PM

Hey again, i just have a couple questions regarding bodybuilding and my personal eating habits.

1) When training is alright to drink alot of water? Sometimes when working out I manage to finish a bottle of water (1 hour workout session), is this alright or should i save the drinking until after the workout?

2) I was wondering if I was eating alright for my frame, i'm about 5'11-6'0ish and i weight about 160 pounds. Here's how i eat throughout the day.

7am: wakeup.

7:30am: Breakfast - Bowl of Cereal, Glass of milk, and a Glass of Water.

12:15pm: Lunch - 2 sandwiches (1 with jam and half slice of cheese, the other with jam/peanut butter). And a bottle of Orange Juice.

3:00pm: Snack - 1 bannana, 2 oranges, a glass of milk, and a glass of water.

5:00pm: 1 hour workout session.

6:30 pm: Dinner - Varies (I could be eating pasta, or steak, but I always have alot of meat in this meal to make up for my 2 previous meals). Also, I always drink a glass of water and milk during this meal.

8:30 pm: Quick Snack - Either 2 oranges, or just a bannana.

11:30 pm - Sleep

That's basically may typically weekday for you, would you recommend any changes.

Any help would be appreciated,
Thanks in advance!

Fudomyo · 12-Dec-02, 04:23 PM

You can't drink too much water. Not drinking will hurt your workout. Drink before, during, and after your workout.

You shouldn't have meals without any protein. Breakfast, and your snacks aren't ideal.

People that worked out and had an after workout shake (carbs & protein) gained muscle mass.

People that worked out and ate 2 hrs later, LOST muscle mass.

Don't wait till dinner to eat. Bring your shake.

Fudo

**Todd** · 12-Dec-02, 04:24 PM

YES, drink plenty of water before, during and after working out....hell, drink a good amount of water throughout the entire day!! Your body needs to stay hydrated and eating alone soaks up a lot of water, despite your other activities!

As for your daily diet, I would eat at least another meal in between your breakfast and lunch time feedings...that is a long time to go without any kind of substantial protein/carb intake.

One other thing, I would personally take in a better post workout meal, such as a whey protein shake with some carbs, glutamine and creatine as well....(if you can) and then maybe have that nice dinner meal an hour or two later??? Just a suggestion.

Other than that it looks pretty good!

Alaric · 12-Dec-02, 09:05 PM

Thanks for the replies guys,
regarding these protein shakes, would they be available in a typical grocery store? Could you guys please name me off a couple namebrand shakes that you would recommend me buying. Thanks again!

Alaric · 13-Dec-02, 11:13 AM

hey again, just to clarify a couple things (maybe this will have an effect, maybe this won't)...

1) I'm still 16, so it would be kind of hard for me to add something in between breakfast and lunch because I would be in class.

2) Regarding dinner, I usually finish my workout around 6:00, 6:15 so I usually eat dinner about 15-30 minutes after my workout.

3) After breakfast I'm taking 'Spectrem Forte' vitamin pills, and during dinner I also always have a bowl of salad or spinach (I always have veggies either way).

Thanks again!

**cursor** · 13-Dec-02, 11:49 AM

Hey Alaric! Only 16 eh? My grandson is now half your age... hehe.

I know that it can be difficult for kids living with their parents and going to school to have tight control of their nutrition plan. Even if you can't have mid-morning or afternoon meals, at least make sure that your other three traditional meals include a balanced set of protein, carbohydrates and (un)fats.

Alaric: 5'-11" and 160 lbs

7:30am Breakfast
bowl of Cereal
glass of milk
I'd certainly recommend more to eat in the morning. In particular you'll need both some protein and some healthy fats (particularly since you will not be eating again until lunch time). Consider having a egg scramble (5 whites + 1 yolk = 23g protein) with a slice or two of avocado.

12:15 PM Lunch
1 jam/cheese sandwich
1 jam/peanut butter sandwich
bottle of Orange Juice.
This also looks a bit weak, but at least the amino acid pool resulting from the combination of the bread (made from grains) and the peanut butter (legumes) will supply your body with some protein.

3:00 PM Snack
1 banana
2 oranges
glass of milk
A glass of milk will supply you with about 11 or 12 grams of protein, but that's all you're gonna get from this meal (it's probably less than half what you should be consuming for this meal/snack—especially considering the fact that you'll be working out two hours from now). If you're drinking whole milk, you'll get some fat (which you need). The fruit will supply you with some good (and natural) fibrous carbs for afternoon energy (about 60 grams)

5:00pm: workout
Hit it hard and intense!

6:30 PM Dinner
Varies (I could be eating pasta, or steak, but I always have a lot of meat in this meal to make up for my 2 previous meals). Also, I always drink a glass of water and milk during this meal.
It's good to be getting a quality meal right after your workout.

8:30 PM: Snack
either 2 oranges (GI=44)
or just a banana (GI=62, not as good a choice)
Note that an apple would be an OK choice too, with a GI (Glycemic Index) value of 38. You definitely want to get some protein in here. Try 3/4 cup of cottage cheese (at least), or make yourself a quick protein shake. Consuming a few nuts before hitting the pillow would ensure that you body has some quality sleeping energy (slow burning).

Alaric · 13-Dec-02, 06:33 PM

Thanks for the indepth reply cursor, I'll try my best see if changes can be made to my daily schudule. However, regarding protein shakes, is there a site showing how these can be made? I'm not exactly sure what i'll need, and what equipment to use to make these.

**Todd** · 13-Dec-02, 06:39 PM

Hey, you could also try buying a few protein bars which you could take with you to school/class and eat one between the morning classes that are before lunchtime perhaps??? Just a suggestion!

**cursor** · 13-Dec-02, 07:16 PM

Do as Todd says and get some quality protein bars. Before you head to school, tear off the wrapper, cut it into bit-sized chunks and stuff them into a plastic baggy. That way you can munch on them just one at a time (even in class)—and you won't have the noise of the wrapper.

For the protein shakes, you can just open an MRP package, pour the powder into a shaker cup, shake like crazy to mix it up, then gulp ... gulp, down the hatch! Depending on the MRP's values, you may want to add an apple, banana or other carbohydrate that will level out your meal requirement.

You can also get fancy (like me) and create some pretty involved shakes (but I very much like the improved taste). For these shakes, you typically need an electric blender. For an example of one of these shakes, check this out.

StevenD · 13-Dec-02, 10:18 PM

cursor, I will be glad when your site is finally up. It beats bookmarking and searching 5 million threads for this sample diet or that recipe. I didn't know about your shakes, that was before I started ghosting Discuss Fitness.

Merry Christmas!

StevenD