What do you eat?

Frank Bullitt

Whats your daily routine of eating,i already put up mine in another thread but i was just wondering what everyone else eats,getting the right foods at the right time is hard work so how do you cope?

amazingemmet

Breakfast: special k and a protein shake
Snack: generally some combination of chicken on bread with varying other things
lunch: anything from salad, to chicken wioth cous cous to thin crust pizza and a protein shake
snack:fruit/ flapjack
pre-gym: generally carb source, brown bread with something on it or similar
post gym: shake
dinner: bit of anything but contain all the good stuff
night: protein shake

add in some multi vitamins, zinc, iron, vit c and flaxseed oil.

g'em

brekkie: porridge, low fat yoghurt and whey
snack: banana and whey (usually post-workout)
lunch 1: rice/ bulgar wheat, tuna, peas, carrots
lunch 2: around 2 hours later, same as lunch 1
snack: apple, cracker and cottage cheese
dinner: chicken/ turkey with salad or stir-fry veg

its usually pretty standard during the week, and at weekends I'd have eggs and beans for lunch, maybe some egg-pasta for dinner. vit C, Mg, Zn, Ca supplements

Frank Bullitt

what exactly does flaxseed do?

amazingemmet

Its a source of omega 3 oil.

poobum

breakfast: toast and protein shake
11:00 : peanut butter on wholemeal bread
2:00 : same as 11
4:00 protein shake
6:00 usually chicken or lamb and potatoes or something similar
8:30toast or somethin
10:00 protein shake

Dragan

Breakfast : Porridge, Whey, Banana
Meal 1 : 100 grams mixed veg, 100 grams Brocolli, one and a half chicken fillets.
Meal 2 : the same as meal 1
Pre workout : Trial Shake ( a new product i am trialing for a nutrition company, trial begins today ), apple, banana.
Post workout : Trial Shake, simple carbs source.
Dinner : Fish, chicken or beef, peppers, mushrooms, rice or noodles.
Before bed: Whey shake.

Thats it for now, but it's so small because i'm trying to cut. Add about 1500 more calories on a mass phase and and extra meal.

tribulus

Meal1 Oats, protein shake
Meal2 3slices wholegrain bread, meat(chicken/ham/turkey)
Meal3 Brown rice, chicken breast
Meal4 Brown rice, chicken breast
Meal5 Brown rice, tuna
Meal6 Brown rice, tuna

i flavour the rice with a stock cube or two, little bit of salt and pepper for the chicken and a few pieces of fruit thrown in randomly throughout the day

also the amount of brown rice decreases for the later meals i.e meal 3 and 4 have baout 125-150g rice (uncooked weight) where meals 5 and 6 only have 50-100g

edit: i do vary my carb and protein sources but the above is the most common

g'em had a thread a while back about stuff you can add to your food to flavour it a bit 'cus admittedly brown rice and plain chicken can get pretty f**kin boring after a while

as for getting it ready, its always done the night before and packed away so there's no hassle in the morning

Dragan

Hey Trib, just wondering what sort of veg and fruit you get in on a daily basis. While the above diet is pretty good for providing what you need to build muscle, it is kind of lacking in lots of other area's!!! :eek:

tribulus

i usually eat about 5 of apples/oranges/bananas/apricots/pears/strwaberries -mmm strawberries, although i agree that i really should try incorporate some veggies in there-ideas for recipies??!!
it must be the child in me remembering when my mam used to try sneak vegetables into my potatoes and nearly end up choking me to death!!!

Degsy

Before work:chicken fillet,protein shake,bannana.
11am:Scrambled eggs toast,porridge or beans
1.30 Potatoes,veggies and meat or chicken..fridays usually cod or haddock
4.30 Smaller Version of above
7.30(before gym)Protein shake,tin of tuna,bannana or pasta
10pm after gym:Shake,steak or tuna or chicken fillets with veg or salad
11pm aprox:Protein shake bed zzz

g'em

tribulus wrote:

i usually eat about 5 of apples/oranges/bananas/apricots/pears/strwaberries -mmm strawberries, although i agree that i really should try incorporate some veggies in there-ideas for recipies??!!

that's a lot of fruit alright i.e. lots of sugars, albeit natural ones. why not add veggies to your rice and meat? I usually have a cup of peas or carrots with mine, or try broccoli? Someimes I just put a big mound of veggies in a wok, stir fry em up with some chicken or prawns, add some soy sauce and crack an egg over them for the last couple minutes- well tasty!! Or have carrot sticks as a snack, or homemeade veggie soup (dead easy, just chop lots of veg, add some potatoes to thicken it, a tin of chopped tomatoes and whatever herbs you want- the dried ones from packets are fine. Boil it up for 15 minutes then simmer for a further 2-30 minutes. If you like your soup smooth just blend it to the consistency you want.

tribulus

thanks for the ideas g'em, the problem is im in college until at least 8, often 10 o clock this year(ahh the hectic social life of a sciencist:mad: ) so whatever is the easiest to put in a tub gets priority!!

ill try stomach some cold veggies, sweetcorn in the tuna anyway and maybe some peppers or something with the chicken.

what about making a thick soup as you mentioned and using more as a "sauce" for the chicken?? that might work!!

g'em

tribulus wrote:

what about making a thick soup as you mentioned and using more as a "sauce" for the chicken?? that might work!!

sounds perfect. you could even make a big batch and freeze smaller portions. I'm doing a postgrad in science too, so dude I feel your pain!!! I usually end up having to take three containers with my meals into college with me. It takes a bit of extra planning but its no big deal after a while. For my lunch I literally just bung everything into a pot and divide it into two portions. You could do the same for dinner and use it over two consecutive nights. Organic peanut butter and crackers are my saviour for snacking time during the day- neither needs to be kept in teh fridge and I have a stash of each in my office which gets dipped into when I'm peckish. I try to keep a bag of fruit lying around too that I can munch on, and even dried fruit, raisins and sultanas are handy to have, and of course the obligatory nuts. The more healthy food you have ready at hand the less likely you are to go to the shop and stock up on chocolate.. unless you eat it all in one go during a bout of maddening frustration with your stat analysis.. happens to me more and more these days..

Cravez

Breakfast: Porridge and whey shake
10 am: Milk and wholemeal bread with turkey
1 pm: Same as 10 am or sometimes tuna
pre-workout: Whole meal bread with turkey OR pasta
Postworkout: whey shake, milk,banana
evening:Lean Steak with vegetables OR Lean Chicken with vegetables
Before Bed: Shake and if in mood tuna or peanut butter on wholemeal

In terms of snacks i usually have a little more peanut butter in wholemeal and sometimes i have myself a 750ml multi vit kelkin drink, lovely stuff

~Leanne~

Sorry just reading through this thread and notice nearly everyone has whey / protein shakes. What are the purpose of these and are they only needed if you are working out??
Sorry its just im trying to lose weight and getting lots of ideas from threads here.

g'em

whey shakes are used to supplement the diet with protein. Anyone who lifts a lot or is very physically active requires more protein than normal and whey is a low-fat, low-carb way of getting that protein in your diet.

If you're looking to lose weight whey can help, but your 'normal' diet is more important.

~Leanne~

Ok thanks for explaining that for me. I presume these whey shakes can be bought in most health stores??

g'em

~Leanne~ wrote:

Ok thanks for explaining that for me. I presume these whey shakes can be bought in most health stores??

yup, you buy it as dry whey powder in big 2lb or 5lb tubs and add the powder to water or milk and usually drink it as a post-workout shake or in the mornings. But like I said, get your diet sorted first, whey is a supplement, not a staple component of a diet. If you need help with your eating habits, start a new thread with your daily intake and we can help with it or check out other posts like this one

Degsy

Be carefull...a lot of the m are rip-offs and contain nothing more than sugar and colouring.Read through previous threads on the board and you'll get a good idea whats good and where to buy it!

Degsy

Not telling you g'em..ya got in before me!

poobum

~Leanne~ wrote:

Ok thanks for explaining that for me. I presume these whey shakes can be bought in most health stores??

pm easygainer! he has good prices for ireland and good stock!

MicraBoy

Glass of OJ then cycle 35-40mins to work
Breakfast: Porridge or Muesli, apple, coffee + water or just water

Snack: Fruit:Apple or pear or banana

Lunch: Roll or sandwich: Try to keep it brown/wholemeal with ham/turkey and usually lettuce and tomato. Occasionally have a salad plate. Ok I confess on a Friday I have a curry with rice and naan. :mad:

Snack: Fruit: Apple or pear or kiwis. Tea/Coffee

Cycle home is usually followed by yoghurt and or brown bread + hummus
Dinner: Chicken/Pork/Beef. Try to stick to GI principles. with cous cous or wholemeal pasta, or salad and veg, but potaoes make the occasional appearance.

Snack: Fruit or brazil nuts

Supplements: Omega3 capsules as I dont like fish. Vit C.

Bad habits: Drinking at weekends and bagels, pizza on Saturdays. In fact the whole thing usually goes pear shaped over the weekend.

~Leanne~

Breakfast: 2 weetabix with hot semi-skimmed milk and spoon of sugar.
actamel drink

Snack: tea, 2 slices of crackerbread

Lunch: veg soup with wholemeal bread.

Dinner: lasagna / spagetti bol / chicken & spuds. (rarely veg)

Supper: Bowl of cereal.

Weekends: Curry take-aways / pizza and some beer

Not a very healthy diet but it was a lot worse a few months ago!!

Dragan

~Leanne~ wrote:

Supper: Bowl of cereal.

As i know your trying to lose some stubborn bodyfat, it's normally not a good idea to eat a carb source before going to bed!

g'em

Drop the sugar and actimel from breakfast, definitely drop the cereal for supper (I used to do this too, and it was so silly, you're loading your body with sugar and carbs right before bed and not using them), and you need lots more protein in your diet (eggs, cottage cheese, lean meat, pulses like kidney beans and chickpeas, skimmed milk- preferably eat a source of protein every meal). You eat little fruit if any, very few veg, and you need to eat more often. I don't want to hijack this thread so why don't you start a new thread altogether...

MisterAnarchy

Breakfast: Glass of Orange Juice ,with 1 Teaspoon of Creatine
1 Orange,Yoghurt,Swiss Style Muesli, Brown Scone

Meal 2: A Ham/Turkey or Tuna Sandwich in White bread with Cheese the odd time

Meal 3: Dinner .
Spaghetti Bolognese once a week
Rice with Sweet and Sour Chicken/Turkey/Pork twice a week.
Roast Turkey or Beef with Roast Potatoes once a week
Pork Chops with wedges/potatoes once a week
Grilled Chicken Breast twice a week.
Various servings of veg,carrots,parsnips,turnip,broccoli,peas.

Meal 4:On workout days I have a Protein shake.

Snack:Sandwich or slice of Lidl sponge cake. (My achilles heel)

TerrorFirmer

Breakfast: Small bowl cereal or two slices of brown bread.

Snack: Banana, or chicken.

Lunch: Some fruit and a Special K bar with tea or water.

Dinner: Usually something like chicken, veg and potatoes with water.

Snack: Chicken, usually plain. Sometimes sugar free low calorie jelly.

This is pretty much my daily diet, with stuff like popcorn/sweets once or twice or even trice on the weekends.

I supplement this with the gym/swimming three or so times a week.

I know my diet is lacking in alot of ways but it suits me fine, went from 16 to 12.5 stone in four months.

Frank Bullitt

Dragan wrote:

Breakfast : Porridge, Whey, Banana
Meal 1 : 100 grams mixed veg, 100 grams Brocolli, one and a half chicken fillets.
Meal 2 : the same as meal 1
Pre workout : Trial Shake ( a new product i am trialing for a nutrition company, trial begins today ), apple, banana.
Post workout : Trial Shake, simple carbs source.
Dinner : Fish, chicken or beef, peppers, mushrooms, rice or noodles.
Before bed: Whey shake.

Thats it for now, but it's so small because i'm trying to cut. Add about 1500 more calories on a mass phase and and extra meal.

what would you generally eat when your bulking then?

what supplements do people around here take?

Dragan

When i'm bulking i will eat the same ( roughly ) foods, but i will change up the portions of each. I will also eat more carbs etc ( thought not too many, just like Easygainer i find i do not respond well to a lot of carbs, and i have found that i can add a lot of muscle on minimum carbs)

I will also eat more red meat that i do when i am cutting. Thats really it. I find this way i don't have to do any weird shopping at all and i can just cook more or less depending on what i am doing!!!

m5ex9oqjawdg2i

My diet has changed in the past 2 months or so...

Every day is differant of course.

Breakfast: Something that I rarely have, but if I was to have something it would be aldi's benifit flakes, wheatabix or cornflakes with a small bit of sugar and whole fat milk

Snack: Maybe a juice if at all anything or a bottle of water.

Lunch: Maybe a chicken and stuffing sambo or a ham salad sambo. On the rare ocasion I would have one of the lunches from the college, lasagne or pasta.

Dinner: could be anything from bangers and mash to stir fry with every type of vegtable. Would also eat pizza, chips, fish, not from chipper though.

Snack: water maybe.

Evening: a bowl of cereal or a cup of tea.

EDIT:

I don't believe in protein shakes or suppliments, if you look after yourself right when eating then you will not need any of that stuff. I just drink a serious amount of water and make sure I get a huge amount of veg each day. I wouldn't eat as much fruit as I used to, maybe on average of about 1 peice of fruit a day.

Dragan

Monserrat Brave Fast-food wrote:

I don't believe in protein shakes or suppliments, if you look after yourself right when eating then you will not need any of that stuff. I just drink a serious amount of water and make sure I get a huge amount of veg each day. I wouldn't eat as much fruit as I used to, maybe on average of about 1 peice of fruit a day.

It's actually kinda funny you should say that, because a lot of people who take Whey really believe in the importance of breakfast, and not eating loads of carbs last thing at night.

And believe me, if your trying to get in any kinda of decent amount of protein a whey shake can be hugely beneficial!

I love people who will drink milk but won't take whey. It cracks me up.

So what is it that you do in the gym????? What do you train for? Or do you train at all?

Aedh Baclamh

Is whey used basically when you're weightlighting Dragon?

Oh and are salmon steaks fatting? Say 100g of it? Thanks.

Dragan

Aedh Baclamh wrote:

Is whey used basically when you're weightlighting Dragon?

Oh and are salmon steaks fatting? Say 100g of it? Thanks.

Not at all! Whey can really be taken on any sort of diet. It is good when trying to add muscle as protein when broken down to amino acids are the building blocks or muscle, and it is important to have a constant supply of amino acids in the blood to ensure a nice anabolic state for muscle repair.

However, whey and wholefood protein is very important to those looking to lose weight as well. As a marconutrient protein contains the same number of calories per gram as a carbohydrate, however, it is more difficult for the body to breakdown and will actually cost you more calories to do so.

Also, when ingested, if the amino acids and protein are not used, they will simply be excreted and not stored as fat ( unlike glycogen from carbs! )

All in all, protein and whey in particular has many advantages to those looking to lose weight! it's low calorie, helps you burn fat, protein will help keep your appetite supressed for longer, and it can't be stored as body fat! sweet!

m5ex9oqjawdg2i

I'd eat breakfast if I was hungry, simple When I say evening time I mean around 9pm. Not too late to eat.

What is whey? I have heard of it alright but not sure what it is.

When I am at the gym I weight train mainly, but just recently I have changed my program to include more cardio and ab exercises. I train to keep my fitness and keep my body in shape.

When I started the Gym I focused on weight loss, now I focus on fitness and upper body strenght...

t-ha

Monserrat Brave Fast-food wrote:

I'd eat breakfast if I was hungry, simple When I say evening time I mean around 9pm. Not too late to eat.

What is whey? I have heard of it alright but not sure what it is.

When I am at the gym I weight train mainly, but just recently I have changed my program to include more cardio and ab exercises. I train to keep my fitness and keep my body in shape.

When I started the Gym I focused on weight loss, now I focus on fitness and upper body strenght...

What Dragan is getting at is that by morning you have been effectively starving yourself for 8 hours or so. If your body has been building during the night (i.e. if your gym efforts are working) you should feel like there's a burning hole in the bottom of your stomach and you could drink a small lake dry (slight exaggeration).

To combat the clearly catabolic effects of this it is generally recommended that you eat a slow absorbing protein in the evening - however you will still feel like breakfast the next morning. The reasons you might not be hungry in the morning could include your gym work not being tough enough and your eating of a bowl of cereal (carbs) in the evening. This cereal will also help stave off catabolism at night but since it is largely converted to fat in your sleep it's very much recommended to anyone trying to manage their figures that they use a slow absorbing protein source instead.

Not being rude, but your current diet is one I would have no problem recommending...


...to someone I hate.

Aedh Baclamh

What solid foods are slow absorbing protein sources?

daveirl

This post has been deleted.

Aedh Baclamh

But they wouldn't be the nicest of foods to consume late at night

g'em

milk, skimmed milk if you're watching your waistline.