Diet and Nutrition

[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.

[cletomex]

I do Paleo and also add whey protein.


7:00 - hard boiled egg whites, celery, walnuts, fruit (orange, grapefruit, pear, or peach)

10:00 - pork, steamed vegetables (usually either zucchini and asparagus, or cauliflower and green beans), pecans, grapes

1:00 - chicken, spinach, carrots, bell pepper, almonds, NOW Omega 3-6-9 caps, apple

4:00 - top round steak, same vegetable as 10:00, almonds, grapes

5:45 (pre-training) - banana

6:30 - 8:30 (workout)

8:30 (post-training) - shake of Gaspari Myofusion protein, Naked Fruit Juice, cinnamon, olive oil, water

9:30 - salmon, broccoli, tomatoes, berry (raspberry, strawberry, blackberry, or blueberry)

Probably 1.25-1.5 gallons of water throughout the day.

And salt all meat/eggs with iodized salt to get sodium and iodine. Make sure you get enough iodine in your diet.


Energy is excellent. Felt the best I've ever felt.

[EddieShredder]

How hard do you find it to keep to Paleo?? Is there much prep needed each evening? I'd imagine you need to be very organised to ensure you've got your meals set for each day?

[cletomex]

It's hard to say right now on how hard because i'm also at a pretty good calorie deficit (dropping weight for amateur boxing, so very small meals and training twice a day)......last 6 weeks i dropped 21 pounds, 186 to 165. I do have a cheat meal on Sunday, but if I wasn't on a large deficit I think I could definitely go Paleo for very long periods of time.

The diet itself is very simple......fruits, vegetables, lean meats, nuts. I use the George Foreman grill on all the meat and usually grill all the meat, steam all the vegetables, hard boil the eggs (eat only 2 a day) for the week on Sunday.

[jonoevansla]

Typically:-

07:00 Whey protein, musli with a handfull of blue berries and skimmed mik, supplements (multi-vitamins, cod liver oil, glucosamine & chondroitin).
09:30 Whey protein & all-in-1 shake
12:00 Chicken breast with veg (brocolli, sprouts, peas, onions, etc), no carbs other than veg.
16:30 Glass of skimmed mik or small whey protein, handfull of nuts.
18:00 Fish with veg (no or very little carbs, other than veg).
20:00 - 21:00 Training
21:00 Post work out whey protein & all-in-1 shake, with skimmed milk.

Energy is generally good (as long as the kids allow me some sleep), and always feel ready for training 6 days a week.

Have gradually reduced carbs over the last couple of years and have lost close to 2 stone. Usually have a cheat meal and load up on carbs at the weekend.

[TempleSlave]

It's hard to say right now on how hard because i'm also at a pretty good calorie deficit (dropping weight for amateur boxing, so very small meals and training twice a day)......last 6 weeks i dropped 21 pounds, 186 to 165. I do have a cheat meal on Sunday, but if I wasn't on a large deficit I think I could definitely go Paleo for very long periods of time.

The diet itself is very simple......fruits, vegetables, lean meats, nuts. I use the George Foreman grill on all the meat and usually grill all the meat, steam all the vegetables, hard boil the eggs (eat only 2 a day) for the week on Sunday.

I'm a big Paleo Diet fan but never really trained very hard cardio-wise when on it. Somehow I thought that when you do a lot of endurance training, you actually might need some extra carbs (grains) in order to keep your muscle glycogen (and thus also the performance) up. What do you say to that?

[TempleSlave]

Today I had:

7.00 - 3 egg (omega 3 enriched) omelette with spinach, olives and 60g of smoked salmon, good handful of almonds and brazils
9.30 - some nuts, an apple
10.30 - weight training session
11.30 - post-workout whey isolate shake, banana
12.30 - 200g of chicken breast, salad (spinach, plum tomatoes, avocado)
15.00 - 200g of chicken breast, salad (spinach, plum tomatoes, avocado)
16.30 - handful of almonds and walnuts
18.00 - 200g of chicken breast, salad (spinach, plum tomatoes, avocado)
20.30 - 200g of extra lean beef mince with cooked broccoli, leeks and pasta tomato sauce
22.30 - about 100g. of chicken
23.30 - night time protein shake

A cup of coffee in the morning, 3 or 4 cups of green tea throughout the day, plenty of water

[cletomex]

It's hard to say right now on how hard because i'm also at a pretty good calorie deficit (dropping weight for amateur boxing, so very small meals and training twice a day)......last 6 weeks i dropped 21 pounds, 186 to 165. I do have a cheat meal on Sunday, but if I wasn't on a large deficit I think I could definitely go Paleo for very long periods of time.

The diet itself is very simple......fruits, vegetables, lean meats, nuts. I use the George Foreman grill on all the meat and usually grill all the meat, steam all the vegetables, hard boil the eggs (eat only 2 a day) for the week on Sunday.

I'm a big Paleo Diet fan but never really trained very hard cardio-wise when on it. Somehow I thought that when you do a lot of endurance training, you actually might need some extra carbs (grains) in order to keep your muscle glycogen (and thus also the performance) up. What do you say to that?

Good question, I'm not really sure. I do boxing training, strength training, plyometrics, conditioning, yoga, running, sprints, long distance runs while on the diet and feel awesome. But the longest runs I do are about 3.5 miles so I'm not doing anything crazy long so not sure what the diet needs of say a marathon runner would be.

[Dioufy]

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.

[Dioufy]

Although I should start snacking on fruit, but fruit is horrific. I can't stand the hard then soft texture. Any nice, cheap fruits going?

[cletomex]

I can't stand the hard then soft texture.

that's what she said

[TempleSlave]

I can't stand the hard then soft texture.

that's what she said

:P

[Dioufy]

[bad mamma jamma]

Looking at some of your diets lads, and all credit to you cos eating just brown rice and chicken breast as a main meal fckin sucks! I eat carefully but still eat some crap, you have to or you will go mental surely?

[jonoevansla]

Looking at some of your diets lads, and all credit to you cos eating just brown rice and chicken breast as a main meal fckin sucks! I eat carefully but still eat some crap, you have to or you will go mental surely?

I don't really eat any crap, as I don't crave it. I have a curry takeaway occaisionally (once a month or so), but otherwise I'm pretty strict. I tend to spice up my meals with plenty of chillis, ginger, spices, etc. I'm a keen cook, so I do try and make the meals enticing. When I eat out I have what I want; but it's usually something reasonably healthy as I don't like the way I feel after eating 'stodge'. I don't have a sweet tooth either, which helps.

My life sounds really boring, as I'm reading this back to myself - I'm definitely going to have a curry and a couple of beers this weekend!!!!

[Deserter]

Gents, welcome to my Achille's heel I've always struggled with diet, in particular because I've had a life-long loathing of veg. I've managed to clean up a bit in recent years - eat a lot of fish, some fruit and lean meat, but veg still largely noticable by its absence and I love bread and cheese, which is clearly playing a part in my downfall.
However, seeing your 'timetables' and portions is great as it gives me a kickstart to try to improve

[jonoevansla]

Gents, welcome to my Achille's heel I've always struggled with diet, in particular because I've had a life-long loathing of veg. I've managed to clean up a bit in recent years - eat a lot of fish, some fruit and lean meat, but veg still largely noticable by its absence and I love bread and cheese, which is clearly playing a part in my downfall.
However, seeing your 'timetables' and portions is great as it gives me a kickstart to try to improve

It's worth perservering, you need good quality fuel to get the best out of your engine!

[Deserter]

Gents, welcome to my Achille's heel I've always struggled with diet, in particular because I've had a life-long loathing of veg. I've managed to clean up a bit in recent years - eat a lot of fish, some fruit and lean meat, but veg still largely noticable by its absence and I love bread and cheese, which is clearly playing a part in my downfall.
However, seeing your 'timetables' and portions is great as it gives me a kickstart to try to improve

It's worth perservering, you need good quality fuel to get the best out of your engine!

Believe me I know, that's why it's so frustrating - it's the one area where I find it hard to be disciplined and motivated, despite knowing how much it costs me

[Dioufy]

Anything I can eat before a workout? I can't eat too much or too close to a session as I feel ill, conversely if I don't eat before one for at least a few hours I feel drained.

Banana?

[Deserter]

Anything I can eat before a workout? I can't eat too much or too close to a session as I feel ill, conversely if I don't eat before one for at least a few hours I feel drained.

Banana?

Try a protein drink if you're lifting heavy.

[Dioufy]

Ha, I wish. I was lucky my missus let me join the gym, so I know buying protein drinks are a no go.

[jonoevansla]

In the absence of protein shakes, skimmed milk can be a useful quick fix prior to workout.

[jonoevansla]

Gents, welcome to my Achille's heel I've always struggled with diet, in particular because I've had a life-long loathing of veg. I've managed to clean up a bit in recent years - eat a lot of fish, some fruit and lean meat, but veg still largely noticable by its absence and I love bread and cheese, which is clearly playing a part in my downfall.
However, seeing your 'timetables' and portions is great as it gives me a kickstart to try to improve

It's worth perservering, you need good quality fuel to get the best out of your engine!

Believe me I know, that's why it's so frustrating - it's the one area where I find it hard to be disciplined and motivated, despite knowing how much it costs me

I went completely the other way a few years back. Ate really healthily, but consumed way too much of everything - turned into a really healthy fat bastard! Still struggle with portion sizes, but am getting better.

[EddieShredder]

Half a scoop of whey and 5 jelly babies...

[Deadendgeneration]

It's worth perservering, you need good quality fuel to get the best out of your engine!

Believe me I know, that's why it's so frustrating - it's the one area where I find it hard to be disciplined and motivated, despite knowing how much it costs me

I went completely the other way a few years back. Ate really healthily, but consumed way too much of everything - turned into a really healthy fat bastard! Still struggle with portion sizes, but am getting better.

Having exactly the same problem. Doing 3 days a week of weights and 3 days of cardio. Eating steamed veg, chicken breasts, salad and complex carbs. Just can't seem to shift any weight though. Portion size is my biggest issue.