Hello brothers. While I have a good sense of nutrition, I seem to be stuck on what to eat post workout that can be easily obtainable, cheap and nourishing after the strenuous demand.
My daily meal plan (for reference/ in case you're gonna ask):
Morning:
-
milk and cereal (oats and nuts that I pick myself and mix from the shop)
- 1-3 pieces of fruit (any combination of banana-orange-apple-pear)
Lunch:
-
200-250 gr. (grams) of meat (chicken/ pork/ fish/ etc)
- 200-300 gr. carbs (french fries/ baked potatoes/ rice/ rarely pasta)
2 PM snack:
- ~200 gr yogurt serving and/or 1 fruit (same as above but sometimes I might get an avocado)
Dinner (at 4-5 PM):
-
200-250 gr. (grams) of meat (chicken/ pork/ fish/ etc) OR 2 boiled eggs
- salad
Post workout:
-
1 banana
- 1 yogurt serving/ a few mouthfuls of milk.
I'm pretty sure it's not the best meal plan but I consider it pretty good. The main lacking point is that I don't alternate often enough and sometimes my body craves variety. What do you say guys? Any suggestions for improving/ varying the meal plan?
But most importantly: any suggestions on how to improve/ vary the post workout plan?
Thank you in advance.
Edit: formatting.
[deleted] 9y ago
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R3v4mp3d 9y ago
Thank you for the reply.
As I stated in anither comment: I'd like to go "natural". I've had a two week run with a mix of creatinine, amino acids, bcaa, etc. It was my one and onoy experience with what I call "chems" (artificial food, but not steroids). I took a double dose accidentally in my second week and my liver was swollen for the next 2 weeks. I was so weak and in pain during that time that I wad considering going to the doxtor. Since then (plus a few bad articles about artificial food) I decided to go full natural.
Any suggestions there?
[deleted] 9y ago
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R3v4mp3d 9y ago
I had excellent results in the weeks that I was eating only grilled salmon as my main meat but I guess that it's on the expensive side and I read some bad things about fish that you buy from supermarkets (they're raised in filthy containers and contain some pretty bad toxins cuz of that).
I was also taking a multivitamin complex but after 3-4 months I decided to take a break from it. Sadly I think that was one of my biggest drawbacks: 2-3 weeks after I started the break I lost 4 kgs and it seems that I can't pull the same weights without getting injured. Have you played with multivitamins? If so, do you have a take-break month ratio or something that you recommend Dax?
Edit: also, I've heard of a link between high meat intake and gout. Sadly I didn't find a great recommendation on how much meat you should eat/ day to avoid such a disease. Any information on that?
disgruntledearthling 9y ago
Atlantic salmon is what you want to stay away from. It's mostly high-fat farmed fish. Pacific/Wild Sockeye is mostly wild-caught from the west coast. It may have higher than normal radioactivity due to the Japanese reactor meltdowns... :) Some supermarkets will also sell certified eco-friendly caught fish, meaning not too many dolphins were killed when harvesting the fish.
R3v4mp3d 9y ago
Thank you for the valuable tips. Will double check labels from now on. What do you kniw about eating salmon daily? Yay or nay? Can you justify please?
disgruntledearthling 9y ago
I take a largish amount of fish oil every day - 4 1200mg capsules (from costco). Sardine and anchovy mix with 420 EPA and 280 DHA. This avoids the heavy metal buildup that top-of-foodchain fish get. This is basically all you want from salt water fish. There's studies out there about how this stuff is good for your heart, brain, and general mood. Believe or not, it's up to you.
I don't think you'll get the wild/captive info from the labels. I was involved in the aqua-culture scene a while ago so I know some of the yeechy details. I will NOT eat farmed salmon.
[deleted] 9y ago
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R3v4mp3d 9y ago
I'll try get friendly with the shopkeepers in this case.
Regarding the multivitamins: I was taking brewer's yeast multivitamine complex. I saw good reviews for this supplement generally but no clear effects for long term use. As for multivitamins generally, I saw studies that both say they're useless or even bad and ones that said that they're the best thing you could get. I'm a bit puzzled regarding what to believe.
[deleted] 9y ago
I'd eat more proteins and more frequently. Your breakfast, snack and post-workout meals almost don't have proteins... The day you eat 2 eggs at dinner is definitely too low proteins (2 eggs are 10-12g proteins, 200g meat is 40-45g). I'd estimate you eat about 100-120g proteins, you should aim for above 150g.
Few suggestions:
eggs are great for breakfast: good source of proteins, easy to do and you won't be hungry before lunch time.
R3v4mp3d 9y ago
Thank you very much for your reply. I really appreciate it.
Is therr anything else that I could take except for protein powder? I'd like to stay "natural".
Edit: corrections.
[deleted] 9y ago
No problem
Well, natural is hard to define. Whey is a cheap source of proteins, which comes from milk. If you can pay for it, you can eat any other source of protein instead (meat, fish etc...) but again, whey is really convenient PWO.
Post workout meal should be proteins + fast carbs for optimal muscle gains (no fats or fiber/vegetables that would slow down digestion). You can check tnation website for meal ideas and planning.
R3v4mp3d 9y ago
So can I just eata second banana + milk on each workout day?
Edit: (as mentioned in a comment below) I've heard of a link between high meat intake and gout. Sadly I didn't find a great recommendation on how much meat you should eat/ day to avoid such a disease. Any information on that?
[deleted] 9y ago
If you are younger than 50, not overweight and not binging alcohol several times a week, gout is not an issue. You can eat as much as you want trust me.
Banana = carbs, milk is a bit of carbs and a bit of proteins.
Listen, you need to count your macros and calories, that's all. Do your research and be serious about it if you want good results.
Go on https://tdeecalculator.net/ to estimate your caloric needs, select the bulking option and it will tell you how much of proteins/carbs/fats you should eat per day. Then count all your macros corresponding to your meal plan (you can use the app myfitnesspal or count yourself), then adjust your diet if some numbers are too far off. Protein and calories are the most important, carbs and fats can be adjusted depending on what you prefer eating. 1g of carbs or proteins is 4 calories, 1g of fats is 9 calories.
R3v4mp3d 9y ago
Thank you for the insightful information.
Will get to it. I did the calculations and you were right: I'm on the low side with proteins, I'm pretty sure that the inly fats I get are mainly from milk and the nuts in my cereals, and I'm positive that I'm sub par on the carbs.
Guess I have some work to do. Thank you very much and I hope I'll be able to replay you some time :).