This entry was posted by Alex ( email address confidential ) on Friday, April 18th, 2008 at 7:02 am and is filed under Nutrition. You can follow any responses to this entry through the RSS 2.0 feed.
Protein intake and diet advice!
Thanks in advance guys 
I am 22 and have been training with free weights and doing plenty of biking for the last year in a weightloss bid, having droppped a good 2 stone i decided i wanted to concentrate on building muscle as well as strip some more fat as the majority of the fat i wanted to loose is gone. I have a poor metabolic rate and had to put a ridiculous amount of effort in to drop the weight!
I joined a decent gym and booked in with a trainer who gave me a good split-training plan to fit in with my lifestyle. I have started supplementing my diet with Promax protein shakes and bars.
What i want to know is how much i should be looking to take? I weigh 12.5 stone and have one scoop of Promax mixed with milk after training. An example of my diet is this:
6AM: 2 x boiled eggs and 2 slices of wholegrain toast.
9AM: grapes, yoghurt and Wholegrain Ryvita snack bag (100 cals)
12AM: Tuna sandwhich on brown bread with bag of quavers (low cal/fat crisps)
5PM: Wholegrain Ryvita snack bag.
8PM (after training): Grilled chicken breast.
10PM: One scoop of Promax mixed with milk.
Now im unsure whether what i eat contains enough protein, what im thinking about changing to is:
6AM: 2 x boiled eggs and 2 slices of wholegrain toast. OR Wheatabix with milk + one scoop of Promax with water.
9AM: Promax Diet bar
12AM: Tuna sandwhich on brown bread with bag of quavers (low cal/fat crisps)
3PM: Tinned mackarel with wholegrain ryvita.
7PM: Immediately after training - do i need to take a protein shake with water?
8PM (after training): Grilled chicken breast in pitta.
10PM: One scoop of Promax mixed with milk?
Right, you can kinda see what i currently eat and what im thinking i maybe should be eating?
Id really appreciate input from you guys, im unsure whether i need to get more protein into my diet, ie every 3 hours or whatever?
Also, should i deffinately be taking Promax with water straight after training?
Is it true Promax with milk would be better before bed? But would Promax + water straight after training, followed by a chicken breast and then a few hours later Promax again with Milk be too much in the space of a few hours? Do i need to aim to eat the chicken breast before i go to the gym?
Sorry for spamming the questions. I just want to get things right for getting into shape!
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May 2nd, 2008 at 2:13 pm
My advise would be as follow’s
firstly try not to make your diet to complicated otherewise you’ll never stick to it. You should be taking a couple of grmms of protein per kilo of lean body weigt.
Supplimenting is what it says it is a suppliment to your diet. You should be trying to ingest good quality lean protein with every meal. 5 -6 meals a day.
The most uncomplicated way to break these down is to still think breakfast dinner and tea, where you be taking fist size portions of protein and low glycemic carbs along with double size veg or salad. In between these you should snack also with quality protein. Suppliment before and after training if you can before with whey and after with whey and fast digesting carbs.
In terms of whey with milk……research shows that when you add whey with milk it becomes slow digesting and can help when taken at night to stop muscle catabolism. From a personal point of i rarely take this at night as I dont need to this is more for more experienced body builders, just an opinion, remember protein is also calorific and if you are also trying to get ripped for hoiday you need to take this on board for your total calorie intake. Also watch carb intake late in the day
good luck mate…..oh and cut the quavers out…
May 13th, 2008 at 11:16 pm
you need to increase your calories and nutrients- sack off the quavers.
1. Eat Every 2-3 Hours, No Matter What!
2. Eat Lean Protein With Every Meal
3. Ingest Vegetables And/Or Fruit Every Time You Eat
4. Save “Starchy” Carbs For After You Train
5. Eat Fat- There are three types of fat — saturated, monounsaturated, and polyunsaturated. Eating all three kinds in a healthy balance can dramatically improve your health and even help you lose fat.