Gaffer's Food Experiment

[Gaffer]

This thread is a log of foods that were eaten by Gaffer over the course of four days—two weekdays and two weekend days. Subsequent comments regarding foods and nutritional balances were added by me (cursor). Learn what you can.

G a f f e r - S t a t s
Weight = 185 lbs
Height = 6'-1"
Estimated BF% = 16.5%
Aim = To decrease BF to below 10% and to increase lean mass
______185# @ 10% BF, you'll need to lose 12# of fat & gain 12# of muscle

a 4-day nutritional study__comments by cursor
a log of exactly what Gaffer ate

Thursday – day 1 of 4

meal 1 – 07:00 AM
Scrambled Eggs
020p 022c 00f – 5 egg whites
003p 000c 05f – 1 egg yolk
023p 022c 05f = 225 total calories

meal 2 – 10:00 AM
017p 073c 05f – Bernard Matthews: Turkey Ham Sandwich w/ Branston's Spicy Pickle
050p 104c 05f – Atlas Protein Shake (700 cal)
067p 177c 10f = 1066 total calories

meal 3 – 12:30 PM
017p 073c 05f – Bernard Matthews: Turkey Ham Sandwich w/ Branston's Spicy Pickle
017p 073c 05f = 405 total calories

meal 4 – 03:00 PM
000p 021c 00f – Granny Smith (Green) Apple
002p 026c 00f – Banana
002p 047c 00f = 196 total calories

meal 5 – 06:00 PM
008p 094c 00f – 400g Baked Potato w/ skin (14.1 oz)
056p 000c 07f – 180g Chicken breast (6.3 oz)
003p 028c 04f – Kelloggs Nutri-Grain ‘Elevenses’ Oatmeal Bar (140 cal)
067p 122c 11f = 855 total calories

W O R K O U T – 07:00 PM

meal 6 – 08:00 PM
036p 001c 01f – Nutrisport 90+ Protein Shake (150 cal)
036p 001c 01f = 157 total calories

meal 7 – 09:00 PM
036p 001c 01f – Nutrisport 90+ Protein Shake (150 cal)
036p 001c 01f = 157 total calories

248p 433c 33f = 3061 total daily calories


notes to Gaffer:

² Remember that when posting the number of carbs for any food, you subtract the number of Fiber grams from the Total-Carbohydrate grams (since they really offer no burnable fuel).

² Generally, there's no need to worry about the calories for the individual components, since we can calculate them as: 4 x (qty_protein + qty_carbs) + 9 x qty_fats. You'll need to remember to follow the Fiber Subtraction Rule above though.

[Gaffer]

Friday – day 2 of 4

meal 1 – 08:00 AM
10p 070c 09f – Alpen (Muesli) w/Milk
10p 070c 09f – 401 total calories

meal 2 – 11:00 AM
17p 073c 05f – Bernard Matthews: Turkey Ham Sandwich w/ Branston's Spicy Pickle
03p 028c 04f – Kelloggs Nutri-Grain ‘Elevenses’ Oatmeal Bar
50p 104c 05f – Atlas Protein Shake
70p 205c 14f – 1226 total calories

meal 3 – 01:00 PM
00p 021c 00f – 'Granny Smith' (Green) Apple (5.0 oz)
02p 026c 00f – Banana (4.4 oz)
00p 013c 00f – 125g Carrot (4.4 oz)
02p 070c 00f – 288 total calories

meal 4 – 04:00 PM
13p 006c 03f – Cottage Cheese
07p 002c 02f – Bernard Matthews: Turkey Ham
20p 008c 05f – 157 total calories

meal 5 – 05:45 PM
42p 015c 05f – Tuna Napolitana
12p 071c 02f – Pasta
54p 086c 07f – 623 total calories

W O R K O U T – 07:45 PM

meal 6 – 08:45 PM
36p 001c 01f – Nutrisport 90+ Protein Shake
03p 028c 04f – Kelloggs Nutri-Grain ‘Elevenses’ Oatmeal Bar
39p 029c 05f – 317 total calories

195p 468c 40f = 3012 total daily calories

[Gaffer]

Saturday – day 3 of 4

meal 1 – 08:30 AM
Scrambled Eggs
020p 000c 00f – 5 egg whites
003p 000c 05f – 1 egg yolk
050p 104c 05f – Atlas Protein Shake (700 cal)
073p 104c 10f – 798 total daily calories

meal 2 – 10:45 AM
008p 094c 00f – 400g Baked Potato w/ skin (14.1 oz)
026p 000c 01f – Tuna (3.5 oz)
034p 094c 01f – 521 total calories

meal 3 – 01:00 PM
014p 051c 02f – Tesco’s Baked Beans on Toasted White Bread (2 slices)
014p 051c 02f – 278 total calories

meal 4 – 03:20 PM
000p 013c 00f – 125g Carrot (4.4 oz)
000p 021c 00f – Granny Smith (Green) Apple (5.0 oz)
000p 034c 00f – 136 total calories

meal 5 – 05:50 PM
Chicken Korma
001p 009c 00f – 95g Onion (3.4 oz)
003p 004c 01f – 95g Mixed Veg (3.4 oz)
030p 000c 04f – 137g Chicken Breast (4.8 oz)
002p 000c 00f – 173g Pasta Sauce (6.1 oz)
000p 000c 02f – 1 tb Korma Paste
024p 084c 01f – 111g Rice (3.9 oz)
060p 097c 08f – 700 total calories

W O R K O U T – 07:50 PM

meal 6 – 08:50 PM
036p 001c 01f – Nutrisport 90+ Protein Shake
003p 028c 04f – Kelloggs Nutri-Grain ‘Elevenses’ Oatmeal Bar
039p 029c 05f – 317 total calories

220p 409c 26f = 2750 total daily calories

[Gaffer]

Sunday – day 4 of 4

meal 1 – 08:30 AM
Scrambled Eggs on Toasted Bread
020p 000c 00f – 5 egg whites
003p 000c 05f – 1 egg yolk
005p 020c 01f – 2 Slices of White bread
028p 020c 06f – 246 total calories

meal 2 – 10:30 AM
050p 104c 05f – Atlas Protein Shake (700 cal)
050p 104c 05f – 661 total calories

meal 3 – 01:00 PM
056p 000c 07f – 180g Chicken breast (6.3 oz)
056p 000c 07f – 287 total calories

meal 4 – 03:20 PM
017p 073c 05f – Bernard Matthews: Turkey Ham Sandwich w/ Branston's Spicy Pickle
017p 073c 05f – 405 total calories

meal 5 – 05:50 PM
Tuna and Tomato Sandwich
026p 000c 01f – Tuna (3.5 oz)
001p 005c 00f – 1 Large Tomato (4.6 oz)
010p 040c 02f – 4 Slices of White bread
003p 028c 04f – Kelloggs Nutri-Grain ‘Elevenses’ Oatmeal Bar (140 cal)
040p 073c 07f – 515 total calories

W O R K O U T – 07:20 PM

meal 6 – 08:20PM
036p 001c 01f – Nutrisport 90+ Protein Shake
003p 028c 04f – Kelloggs Nutri-Grain ‘Elevenses’ Oatmeal Bar
039p 029c 05f – 317 total calories

230p 299c 35f = 2431 total daily calories

[cursor]

Screaming triceps this morning (from two days ago) All I did was 4 sets of 40# dbell lying extensions (all sets to failure). Since it's the heaviest dumbbell I have, I do 12–15 reps per set. Hamstrings are tender this morning from yesterday's workout.

Gaffer's done a great job of logging his input over the course of four days. That includes two weekdays and two weekend days—providing a pretty good sampling. More than anything else, this kind of exercise just opens your eyes to what you're really putting in your stomach. You may think that you're eating right, but detailed evaluation of a dietary log can be pretty shocking.

First, a shower and some breakfast... be back in a couple.

[cursor]

Got some hot coffee in hand (...now in mouth) and am ready to go.

By the way, if you have sugar and/or cream in your coffee, make sure that you include those additional macronutrient values in your daily logs.

[.....four days at a glance.....]
..............thu...fri....sat...sun
meal 1 – 0225 0401 0798 0246
meal 2 – 1066 1226 0521 0661
meal 3 – 0405 0288 0278 0287
meal 4 – 0196 0157 0136 0405
meal 5 – 0855 0623 0700 0515
W O R K O U T
meal 6 – 0157 0317 0317 0317
meal 7 – 0157
t o t a l - 3061 3012 2750 2431

quantity, consistency, and balance
You're averaging 2814 calories per day. If that's what you're shooting for, then that's wonderful. By the way, your daily-high and daily-low vary from that average by only 9% (that's pretty good). Your caloric variations for a specific meal seem to vary quite a bit from day to day though (could be better):

meal variations
meal 1 : 225–798 calories (2 to 7)
meal 2 : 521–1226 calories (3 to 7)
meal 3 : 278–405 calories (2 to 3)
meal 4 : 136–405 calories (1 to 3)
meal 5 : 515–855 calories (3 to 5)
workout
meal 6 : 314–317 calories (1 to 1—good consistency, but too low-volume)

pre/post-workout meals
It looks like the workout is consistently occuring after the fifth meal, allowing for just one more meal before bed. While not optimal (it would be better to have two—see this too), it can work. In any case, it's imperative that you get proper pre/post-workout nutrition. On the first day, I can see right off the bat that you're getting virtually no carb fuel in your post-workout meal—that's a big mistake. It's great that you're getting good protein and low fat though.

meal flow for a single day
Your caloric distribution throughout the day should (ideally) be a function of your activity level—both deliberate and passive (your needs typically decrease as the day draws long). Below is a representation of what I consider to be optimal for a 5-day and a 6-day meal plan (assuming that your workout occurs later in the day):

units represent relative proportions (in grams, not calories)
n – protein
n – carbohydrate
n – fat

5-meal distribution
volume and macronutrient balance
meal 1 – nnnnnnnnnnnnnnnnnnnnnnnnnnnn
meal 2 – nnnnnnnnnnnnnnnnnnnnnnnnnnnn
meal 3 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
w o r k o u t
meal 4 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
meal 5 – nnnnnnnnnnnnnnnnnnnnn

6-meal distribution
volume and macronutrient balance
meal 1 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 2 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 3 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 4 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
w o r k o u t
meal 5 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
meal 6 – nnnnnnnnnnnnnnnnn

The are several things that should be immediately apparent from the graphic illustrations above:

² Provide a constant flow of protein throughout your day. There is no need to bump it up or down for any particular meal. When you perform your workout, you intentionally damage your muscle fibers (basically you're letting them know that they're failing, damn it, and it's time they got with the program and matured). Their reconstruction requires a constant supply of protein over the next several days to properly rebuild.

² Your body's requirement for carbohydrates is more time-sensitive (dynamic) than it is with protein. Carbohydrates are the preferred fuel for higher-intensity activities. When you weight lift, perform (an)aerobic activities, participate in competitive sports (we're not talkin' Lawn Bowling here), or do some other intense activity, the body will be looking for pretty immediate satisfaction.

² Low carbohydrate consumption in the last meal, before bed. You should be gearing down for a long period of almost no activity—very few carbs are needed here.

² Medium carbohydrate volume through most of the meals. At a glance, you can see that the protein and carbohydrate balance is just about equal for these moderated meals.

² High carbohydrate content for the pre/post-workout meals, when your body will (1) need the energy to perform the activity, and (2) need to rebuild glycogen stores that were depleted by the workout.

² Fat intake should be minimized for your pre/post-workout meals. Since fat (and fiber, by the way) slows down the processing of foods, it's a good idea to distribute your daily requirement to other, not quite so critical, meals.

total daily macronutrient volume
for both 5-meal and 6-meal plans
nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
protein: 33%- . . carbohydrate: 42%. . .fat: 25%
for a 2800 calorie plan:
protein: 933g. . . carbohydrate: 1167g -fat: 700g

[cursor]

Now if you workout in the AM rather than the PM, then you'll want to make sure that you adjust your meal types such that your pre/post-workout meals [ bookend ] your workout.

6-meal distribution
volume and macronutrient balance
meal 1 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
w o r k o u t
meal 2 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
meal 3 – nnnnnnnnnnnnnnnnnnnnnnnnnnnn
meal 4 – nnnnnnnnnnnnnnnnnnnnnnnnnnnn
meal 5 – nnnnnnnnnnnnnnnnnnnnn

6-meal distribution
volume and macronutrient balance
meal 1 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
w o r k o u t
meal 2 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
meal 3 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 4 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 5 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 6 – nnnnnnnnnnnnnnnnn

saturday meal-set evaluation
Since Saturday's 2750 calories is just about average for the four day spread, let's take a closer look at the details. Using the same graphic format as above, Gaffer's Saturday meals look like this:

gaffer's saturday
volume and macronutrient balance
meal 1 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
meal 2 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
meal 3 – nnnnnnnnnnnnnnnnnn
meal 4 – nnnnnnnnn
meal 5 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
w o r k o u t
meal 6 – nnnnnnnnnnnnnnnnnn

For ease of comparison, I'll repeat the optimal 6-meal layout:

6-meal distribution
volume and macronutrient balance
meal 1 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 2 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 3 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 4 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
w o r k o u t
meal 5 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
meal 6 – nnnnnnnnnnnnnnnnn

² Meal 1 is too large, robbing volume from other meals.
² Meal 2 has no fat, and too many carbs
² Meal 4 has no protein or fat, (must be larger if workout is to be moved)
² Optimally change your workout between meals 4 & 5
² Meal 5 is too large
² Meal 6 is just about right—maybe a tad less carbohydrate & a little more fat

Now if you really must position your workout as late as you do, then you should rearrange your meal balances like this:

meal 1 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 2 – nnnnnnnnnnnnnnnnn
meal 3 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 4 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 5 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
w o r k o u t
meal 6 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn

While having the larger volume carbohydrate meal as your last meal is not optimal, it is preferred to not providing required fuels following your workout. You don't want your lean body mass being cannibalized while you sleep.

Now if a picture is worth a thousand words, with the number of images there are here, you've got a lot of information. Using this information, anyone should be able to structure a reasonably productive nutrition plan.

You don't have to eat what I do. You don't have to eat what Gaffer does. Examine the foods that you like, then put them together in an order and in combinations that willl provide you with the types of energy and volume of food that your body needs to properly develop.

Best of luck to all.

[ c ]

[cursor]

This thread is now open to anyone who might need further info or who might have additional contributing information. Thanks for your patience.

[cursor]

Thinking about that last piece of information I posted regarding positioning your workout just before your last meal of the day, I realized that there's no reason why you couldn't evenly distribute all previous (non-pre/post-workout) meals, like this:

meal 1 – nnnnnnnnnnnnnnnnnnnnnn
meal 2 – nnnnnnnnnnnnnnnnnnnnnn
meal 3 – nnnnnnnnnnnnnnnnnnnnnn
meal 4 – nnnnnnnnnnnnnnnnnnnnnn
meal 5 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
w o r k o u t
meal 6 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn

Again, it would be better (as previously stated) if the workout were moved up a notch earlier in the day, so as to allow that reduced carb intake meal just before going to bed.

[TallShadow]

Ah, Cursor, your last post here is interesting. Adjusting the moderate carb meals to be light-moderate and removing the low carb meal altogether. Then of course, bookending the workout with the high carb meals. Makes sense.

I considered this approach given my schedule, but I just thought that slightly adjusting my schedule by an hour or so allowed me to squeak that last low carb meal in before bedtime. That way, I am still surrounding my workout with the high carb meals, but I am not going to bed on them. Basically I get two meals after my workout before going to bed. I've only been on this for three days now, but I think the results are apparent. My workouts are stronger because of the fuel, and I think my gains will improve, along with my fat loss. I think I was unwittingly making a big mistake over the past six weeks or so, by poorly aligning my meals with my workout. I thought I was doing the right thing by declining my carbs and calories throughout the day, but I was ignoring the timing of my workout. I think this oversight is of signficant importance, and as I said, I feel the difference already.

Learning more from this sight every day....


TS

[cursor]

Yup. Everything is relative—everything connects. Exertion without nutrition sucks. Nutrition without exersion blows. Get a plan that interlaces all fitness elements.

[Gaffer]

Originally posted by cursor

For ease of comparison, I'll repeat the optimal 6-meal layout:

6-meal distribution
volume and macronutrient balance
meal 1 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 2 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 3 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 4 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
w o r k o u t
meal 5 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
meal 6 – nnnnnnnnnnnnnnnnn

If I was able to fit in two meals before bed, (using the above example) what is the latest I could eat (meal 6) if I was to go to bed between 9.30pm and 10:00pm?

And how long should I leave the gap between meal 5 and 6?

Atb,

Gaffer.

[cursor]

You can eat right up until your head hits the pillow (make sure you have a couple of seconds to brush your teeth though...) I suppose you'd want 2-1/2 to 3 hours between meals 5 and 6, given this 6-meal plan that you're using.

[nic6paul]

i have a question..what ratio of protien, carb, and fats would i want to use on a cut..im thinking of lowering my calorie intake from 2000 cals to 1800 cals..i was thinking 40%p 35%c and 25%f would work out...but im not too sure..and i also dont know how i should split it up..i know that iwant to eat more in the early times of the day since my work out is at 10 and then lower it as it gets later in the day...any help would be great....by the way im tryin to go on a cut...to lower my bf% ratio down from 10% to just something lower

[cursor]

For short periods of time (a couple of weeks max) you can swap the protein and carbohydrate pie-slices: θ 42%p 33%c 25%f. I restrict it to a shorter period because my mood (irritability level) gets a little edgy. A more balanced protein/carb ratio (33%p 42%c) seems to allow me to be more socially connected. I maintain the fat-slice at 25% of my caloric intake.

short-term cutting
use moderate measures, not drastic
nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn normal
nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn 2-week max cutting