Diet and Nutrition

[EddieShredder]

Mine seems to be working really well for me at the moment... not shifting loads of weight, which is fine, but am leaning up a lot. More importantly though, am getting stronger, and am having lots more energy both during training, and throughout the day.

I fear I may be getting a bit obsessive though... ordered a large pizza for my cheat meal on friday night. Ate 3 slices of it, and decided I didn't want any more... so left it to the lads and had an apple

[ArtOfWar]

7:20 - Between 70 and 90 grams of oats, protein shake, banana.

11am - Rice + chicken or fish. Usually with some greens as well.

1pm - Protein shake

3:30pm - Rice + chicken or fish. Usually with some greens as well.

5:30pm - Post workout all in one shake.

6:30/7pm - Dinner - Can be chicken or steak or meatballs etc

The evening is where it can go wrong for me if I start eating shit. Crisps, chcolate and sauces with my dinner etc. I've gone from 196 to 180 in the last 3 or 4 months though. Shifted some fat and got a lot stronger. After Christmas I want to try and get up to my original weight or heavier, but be a lot leaner this time. None of my clothes are fitting properly.

Any tips?

[TempleSlave]

7:20 - Between 70 and 90 grams of oats, protein shake, banana.

11am - Rice + chicken or fish. Usually with some greens as well.

1pm - Protein shake

3:30pm - Rice + chicken or fish. Usually with some greens as well.

5:30pm - Post workout all in one shake.

6:30/7pm - Dinner - Can be chicken or steak or meatballs etc

The evening is where it can go wrong for me if I start eating shit. Crisps, chcolate and sauces with my dinner etc. I've gone from 196 to 180 in the last 3 or 4 months though. Shifted some fat and got a lot stronger. After Christmas I want to try and get up to my original weight or heavier, but be a lot leaner this time. None of my clothes are fitting properly.

Any tips?

What is your: goal, age, training age, type of workout you do?

[EddieShredder]

So, further to a conversation with Deserter in the Daily Workout Thread - thought i'd stick a thread up for everyone to discuss/share their diet and nutrition plans.

For the past couple of years i've eaten a lot cleaner, but still "cheated" at weekends - usually for the whole weekend, rather than just the odd meal. In the last 7 months, I've gone from 84kgs to 76kgs - but I still have some fat to shift - and more importantly, wanted to know more about fueling my body correctly for training and recovery now. I'm looking to stay at around 76kgs, but obviously lose some of that fat and replace it with a bit more muscle.

With that in mind, I went to see a guy who helps do the nutrition for, and sponsors a couple of our fighters. He basically said my diet was pretty good, but suggested a few changes which will make a big difference.

He talked a lot about keeping my body in an anabolic state, rather than catabolic, and how this would help with muscle growth, fueling training, recovery, fat loss and general well-being. He also said about using foods with a low GI count works, and substituting some things we percieve to be healthy for others (ie, having an apple as a snack rather than a banana).

Anyway, this is how my diet now looks:

8am - Green Tea, Porridge, Whey Protein (Sci-MX Ultragen) with 3tsp of Sports Oil (Flaxseed and Coconut oil + CLA) stirred in, and Multivit.

11am - Apple + handful almonds, or Oatbiscuits with natural organic Peanut butter

2pm - Fish/Chicken + Rice/Cous Cous + Salad/Veg

5pm - Fish/Chicken + Rice/Cous Cous + Salad/Veg

7pm - 1/2 Scoop Whey, Krea-Genic Creatine (20mins prior to training, training days only)

9pm - Post training recovery drink (again, training days only, obviously).

10pm - Protein with 2spoons Peanut Butter (slows down the rate at which the protein is released through the night) + ZMA.

3litres of water throughout the day

So, I've been doing this for a week - I've only lost 1kg - but the big difference I've noticed is my sleep - I'm getting a great nights sleep, and waking up clear as a bell, and with energy to spare in the mornings!! I'm not getting tired during the day, and i'm feeling much better for/during training. I'm looking leaner, and my waist is smaller - although again, after only a week it's too early to judge.

Anyway... discuss your diet and nutrition plans here, and i'll keep updating my progress with this one.

So, i'm about 5 weeks in and now 74.2kgs... so some weight is coming off, but it's mainly leaning up - I actually look bigger to be honest. Seems to be working a treat. Much stronger too - PB's pretty much every training session (weights/crossfit), and people seem to be getting smashed a bit more in sparring

I'm going to keep this up until xmas eve, so no booze until then

[King Tubby]

Fvck! You guys are strict.

I eat only four times a day - anymore I get fat. For example, I have shredded wheat in the AM, no milk, for dinner I have a sandwich or brown bread, tea is lots of veg with some kind of meat/fish/other, and for supper I have a couple of hard-boiled eggs.

I am happy with the way I look so no need to change much.

Shredded Wheat without milk? How do you do that?

[Dioufy]

Scrap that shit - I have now moved on to porridge with water.

Sultanas and honey make it edible.

['Frilla]

6:30am - Protein shake with raw oats and a banana. Multivitamins and fish oil.

9:30am - 15 almonds, a piece of fruit, 2 slices of wholemeal grain bread, and a protein shake.

12:30pm - X2 Chilli flavoured tuna(95g), with basmati rice and garlic and chilli olives.

3:30pm - Greentea, apple, 5 egg whites.

5:30pm - GYM. (Pre workout 30 minutes before gym - Jack3d) Post workout - Cellmass. Currently on my last week on the stuff, i want to give something else a crack, any suggestions?

7:00pm - 200 grams of steak with steamed veggies.

10:00pm - Casein protein shake. Fish oil.

Whey protein that im on:

Pre workout:

Post workout:

Casein protein( usually taken right before you hit the hay sack) -

[housesecond]

Lots of added protein in these diets. Just a thought, but maybe you can get this protein from food??
I have the opinion that protein is the most overused supplement out there. I think it should only be supplemented if you're training really hard, or a vegetarian.

Anyone agree?

[Terminator666]

Wondered this myself--A tin of tuna for example has just as good a protein content and no more calories then protein powders per gram.

[TempleSlave]

Wondered this myself--A tin of tuna for example has just as good a protein content and no more calories then protein powders per gram.

Tuna as any other big fish is loaded with mercury. Not a good thing...

[TempleSlave]

Lots of added protein in these diets. Just a thought, but maybe you can get this protein from food??
I have the opinion that protein is the most overused supplement out there. I think it should only be supplemented if you're training really hard, or a vegetarian.

Anyone agree?

Not quite. Supplements can really be your friend as long as you have the knowledge about how to use them. Then you still need to spend some time (and money) to work out the right quantities for you. Sups can put you through different plateaus. They're not more important than proper diet or training but for instance CLA or good fish oils (both in right quantities) can lean you out even without training, as long as your diet is OK.
As for protein intake, my most reliable source says that for men 3.3g/kg for maintenance/fat loss and 4.4/kg of body weight for hypertrophy are the goal figures. Now if you can get there without shakes - fine but probably if you wanna grow, a couple won't hurt.

[EddieShredder]

I've heard plenty of people argue that they're unnecessary.... including a few people at the gym, who have now converted and are seeing the results.

Yes, you can get a large amount of protein from your food... but it's important to get your protein from different sources as well.

Another thing to consider is practicality. Take recovery drinks - its important to get your recovery down within 15mins of ending training. Now, I know I'm not going to be eating 25g of protein and 50g of carbs, along with a tonne of branch chain aminos and some glutamine and creatine from my packed lunch as I try to get changed after rolling for 90mins.

Ultimately - they're a supplement - ie. to supplement a good diet. There's not a whole amount a point in taking them if your diet and lifestyle is crap anyway (although many do) but if you train hard and eat right - as most on this forum appear to, i'd say they're almost essential.

It's no coincidence that nearly every top athlete, in whatever sport/discipline, has a serious supplements and nutrition program.

['Frilla]

I've heard plenty of people argue that they're unnecessary.... including a few people at the gym, who have now converted and are seeing the results.

Yes, you can get a large amount of protein from your food... but it's important to get your protein from different sources as well.

Another thing to consider is practicality. Take recovery drinks - its important to get your recovery down within 15mins of ending training. Now, I know I'm not going to be eating 25g of protein and 50g of carbs, along with a tonne of branch chain aminos and some glutamine and creatine from my packed lunch as I try to get changed after rolling for 90mins.

Ultimately - they're a supplement - ie. to supplement a good diet. There's not a whole amount a point in taking them if your diet and lifestyle is crap anyway (although many do) but if you train hard and eat right - as most on this forum appear to, i'd say they're almost essential.

It's no coincidence that nearly every top athlete, in whatever sport/discipline, has a serious supplements and nutrition program.

Agreed Ed.

[cletomex]

After going on about 8 years of the 6 meals a day, pre/post workout supplementation, no more than 30 grams of protein per meal, no carbs after 4pm...I'm changing it up. Broscience had me brainwashed.......not any longer. About 5 years ago, my sister got me The Warrior Diet book for my birthday or christmas and I pretty much laughed in her face and almost threw the book away. I haven't read it yet but it sounds like that is more along the right direction to follow. I will still follow the Paleo diet as far as what foods to eat. But going back to 3 meals a day and I'll have to research the fasting a bit more.

http://www.leangains.com/

[cletomex]

I knew you would like that B-Dub!!!

I think I will follow the Lean Gains 16/8 protocol.......16 hours of fasting daily along with an 8 hour feed window.

I will eat 3 meals from 1pm to 9pm. Two smaller meals at 1 and 4 or so and I have training (boxing) at 6:30 to 8:30. I will have my largest meal of the day at 9. And then not eat again until 1pm the next day. Shouldn't be a problem if I am hitting my calories and macros.....I hope. The one thing I'm not sure how to handle yet is my morning roadwork.....I'll have to research more but maybe I should take BCAA or something before the roadwork, not sure yet.