Diet Summary; beginning Saturday 4-3-2004
Meal 1 8:30 PM (wake up) ON's 100% Natural Whey Protein shake (vanilla) in a cup of 3/4th water and 1/4th orange juice. 1 ounce of raisins.
Meal 2 9:30 PM Bean Burrito in whole wheat tortilla, with a little Mexican cheese and sour cream. 6 oz Stonyfield Farms Yogurt. 5 prunes.
Meal 3 11:30 PM Whole egg, yolk eaten raw (separated from sac), egg white cooked in water on stovetop and topped with ketchup. Very small banana.
Meal 4 2:30 AM Tuna sandwich, Crown Pince natural Chunk light tuna on Hemp Sprouted bread. 4 ounce glass of Kefir. 8 ounce glass of vegetable cocktail.
Meal 5 5:30 AM 5 ounce piece of boneless
skinless chicken breast. Giant bowl of mixed vegetables.
Meal 6 7:00 AM Promax Double Fudge Brownie "Energy Bar".
Meal 6 9:30 AM 1/2 cup (dry size) Oatmeal with 4 tbsps flaxseed, 2 tbsps sunflower seed, and 1 tbsp pumpkin seed (all ground in), 1 tbsp Maple syrup, 1 ounce raisins.
Meal 7 2:00 PM 1/2 cup cottage cheese. 1 cup whole milk. (sleep)
Nutrition breakdown
Total Calories: 2771; 44% carbs, 28 % protein, 28% fat
351g carbs (136 sugar*), 194g protein, 85.4g fat.
95 ounces of water
I finally did my extensive health food shopping Friday. The total cost came to $187! Keep in mind that everything I bought was organic and of the healthiest available type I could find (more $). I got everything on my list except for Hemp flour which wasn't available at my local Natural foods store. I will probably buy some online. A lot of the stuff was bulk staples like potatoes, beans, lentils, oatmeal, nuts/seeds and different flours. So I will be set on those for a while. Hopefully I can keep my grocery shopping bill to under $300 a month. I don't think that should be a problem since I will be preparing nearly all of my food myself.
Today (8:30 PM Saturday - 2:30 PM Sunday) I didn't follow any kind of meal plan and just ate as I felt fit. I think my intake was ok for a non workout day, but I will shoot for closer to 3000 calories on workout days. It would also be good for me to plan things out, and try to become consistent with my meal times and sleep times. Working 3rd shift has me going to sleep at all different times. Most of the time I have been getting sub 5 hours of sleep. Then 1 or 2 days of the week I end up sleeping 12+ hours (off days) which then throws me off for the next day (end up staying up too late and sleeping like 2 hours). So starting tommorow (too late for today), I will shoot for 9 hours of sleep every day on a consistent schedule. That will allow me the recovery ability to do a 3-day split with some intensity (instead of the measly 1 day last week).
* Update 4/8/04- I just realized that the program I was using to calculate my food intake (DietPower) didn't list the sugar content for the fruits I was eating. I manually entered the sugar amounts into the food database which upped my sugar intake from 65g to 136g! That's way too much! It's much better for me to have been munching on fruit rather than candy or junk food, but I would be better off substituting for more
complex carbohydrates. This will keep my blood sugar levels constant and prevent cravings. Excess protein consumption might be increasing my sugar cravings too. In the future, I will try to limit simple sugars to primarily breakfast (coming off a fast) and pre/post workout.
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