- Soop Dec 13, 2012 02:13 AM
Well I started to work out a little, and for fuel, taking my diet a little more seriously. Also, I moved office recently, so instead of home-cooked style meals, my option now is pretty much sandwiches or bring something in.
I find it quite hard to do the maths as to what a good carbs/protein/fibre split is, and also, I just eat through the day when I'm hungry rather than set meals. I'm doing weight training to gain more mass, and this is what I'm eating today (pretty much standard day):
2 x Clemantines
2 Carrots (in sticks)
3 Celery stalks (in sticks)
1 pot of houmous for dipping above two items
1 fruit corner youghurt
1 large portion of chicken stew
1 bowl of porridge for breakfast (with golden syrup and dried fruit)
1 bowl of veggie soup
I'll also be eating an extra youghurt someone's given me, and maybe some quiche, plus loads of empty carbs from beer later :/
So I'm getting my 5 a day, but hows the proportion of carbs/fibre/protein? Also I have no idea about calories, I just know to eat something when I'm hungry and it's worked out so far.
As for weight, I'm 10.5 stone, or 147 lbs right now
You have no amounts for the porridge, hummus, and vegetable or chicken stew. No one will be able to calculate without that info. So these items have nutrition info or a recipe? We need more info. Also there are probably better sites for this kind of question. I think the Weight watchers site has some public boards?
I doubt that there is sufficient protein or total calories, and alcohol has ruinous effects on muscle repair and recovery.
Also, fat rather than fibre is the third macro-nutrient.
You don't seem to be consuming much in the way of protein.
I would also substitute the golden syrup on your porridge. Try maple syrup or honey, both will release much slower into your body and are also natural. Alternatively you could also try molasses, which is also full of nutrients such as iron.
A good idea might be to talk to some of the other men who weight train and see what their eating routine is like. A boss of mine used to be a body builder and at his peak he ate protein every 2 hours.
Wow, every 2 hours! That sounds hard to manage! Thanks for the tip on the toppings.
It's hard to think of extra ways to get the protein, maybe a protein bar?
The youghurt and houmous have protein, but maybe I do need more. Not looking to get massive though, just need a little more on my calves, triceps, maybe chest and I think I'll be done. Don't mind being slim.
I do have some Quorn (vegetarian) style meats too, so I could consume a bunch of that after working out. I could also try protein shakes.
There are quite a few free online sites that allow you to enter your meals for the day, and they track the nutrition numbers for you. I use Myfitnesspal.com. You have to enter your weight, height, age, gender, physical activity and weight loss goal (if any), and then it calculates recommended amounts of daily calories, protein, carbs, fat, fiber, sugar, etc. You can also change the percentages on those amounts if you want to. I did some research on lower-carb eating and changed the fats and carb amounts recommended by the site to better align with my goals.
Then you just enter what you are eating each day and it calculates the nutritional value of your diet.
Sparkpeople.com is anther popular one.
You don't mention if you're trying to gain or cut, BUT since you mention putting on muscle, that indicates bulk. More protein is definitely required (and dietary fat) and actually, you should be eating BEFORE you get hungry and therefore, you're never hungry. Think eggs, fish, chicken, turkey, nuts, olive oil...
I am a member on sparkpeople.com, and I track all my food there. You might want to check it out. You put in your height, weight, gender, and your exercise and weight goals, and they will give you a range of calories to eat in, along with ranges for pretty much every nutrient you can think of. They recommend a split of 50% carbohydrates, 20% protein, 30% fat. I tend to eat a bit lower on the carbs, higher on the protein and fat.
This will also depend on what your goals are. If you're wanting to gain muscle, you will probably want to do higher protein, lower carbs, and as already mentioned, you will need to eat pretty often. Just in looking at what you ate, I'd guess you aren't getting nearly enough protein and way too many carbs, and you may not even be eating enough calories at all unless that stew is calorie-packed. Try switching out your breakfast porridge for some eggs and greek yogurt for your regular yogurt to get more protein, and add in things like nuts and cheeses for snacks.
Which leads me to my next point, you have to make sure you're eating ENOUGH. Which for the average male, is probably around 1500 calories minimum. Since you're working out you will need to eat more than that. I, for example, just to maintain my weight (I've lost almost 50lbs this year), need to eat at least 1800 calories a day. When I was losing I ate 1200-1300, then upped it to 1400-1500 towards the end, and that's without any exercise at all.