Diet: Off days/On days

jaarius

Hey All,

On and 'On' day I would eat

9am - bowl of porridge
11am - a banana
1pm - chicken/tuna + salad possible wrap also
3pm - a banana
5/6pm - yoghurt, muller rice or another banana (I eat alot of bananas)
8pm (1.5hr in the gym)
9.30pm - two chicken breasts + protein shake

First of all is the above a good menu?
Secondly, I don't know what I should be eating the 'off' days.

Cheers,
j

TerrorFirmer

First of all I would definately say that is not enough for an "on" day...I would add maybe some eggs or wholemeal bread in the morning, and some potatoes and vegetables with your evening meal at least.

brianthebard

I like to have a bowl of porridge or something else pretty carby (its a new word ok?) about an hour before I hit the gym, I've definately noticed a difference between times I've eaten an hour before and two or more hours before. Hopefully someone else that's more experienced will be able to verify this as a good idea....

justsomebloke

ye only 2 of your meals have protein in them, I would try and get some protein in every meal if possible so try have either some eggs or a protein shake in the morning also put some nuts in your diet aswell, I would also say, like havoc, that there isn't a lot. now I would try and add some more food after your workout so as soon as possible after your workout have a banana and protein shake and then around 1-1.5 hours later have some starchy carbs with the chicken breasts or even some beef. Also at the 5-6 meal I would a have meal with some starchy carbs so that you have energy when you get to the gym

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jaarius

HavoK wrote:

First of all I would definately say that is not enough for an "on" day...I would add maybe some eggs or wholemeal bread in the morning, and some potatoes and vegetables with your evening meal at least.

Cheers HavoK.

I'll give it a go for a couple of weeks and see how it goes.

Would pasta or rice be a good alternative to potatoes?

what about 'off' days? Any advice on what one should avoid or increase?

Regards,
j

justsomebloke

jaarius wrote:

Would pasta or rice be a good alternative to potatoes?

if you are going to sub them in try and make sure you try and use wholegrain pasta and rice

Froot

The muller rice could be replaced bya less processed item being honest but if your happy with it then thats ok.

For the tuna/chicken wrap why not just by some mixed salad and add in some olive oil and some nuts and make a proper salad out of it. Get some spinach which really adds flavour to it, if you like spinach that is.

jaarius

jsb wrote:

if you are going to sub them in try and make sure you try and use wholegrain pasta and rice

Aye, I'll check it out. Don't think I have ever had wholegrain rice before though. New AND good for me, sweet.

Froot wrote:

The muller rice could be replaced bya less processed item being honest but if your happy with it then thats ok.

For the tuna/chicken wrap why not just by some mixed salad and add in some olive oil and some nuts and make a proper salad out of it. Get some spinach which really adds flavour to it, if you like spinach that is.

Well the wrap is just the tortilla wrap. My salad will usually consist of tomatoes, lettuce, red onions, sweet corn and a sachet of mayo. Where I work has Campbells catering.

j

Cravez

Actually thats one thing i wanted to ask everyone, what times do you usually have your pre-workout meal before you train? i have mine 1 1/2 - 2 hours before i train. Is my timing okay?

Degsy

Michael Cravez wrote:

Actually thats one thing i wanted to ask everyone, what times do you usually have your pre-workout meal before you train? i have mine 1 1/2 - 2 hours before i train. Is my timing okay?

Usually a couple of hours and then a whey shake mixed with glucose 15 minutes or so before i go out the door,dunno if this is good or bad either but i never run out of steam during a workout.