Am I on the right track?
Moderators: Boss Man, cassiegose
Re: Am I on the right track?
A protein shake after a workout is definitely counted towards that count of protein and if you add an orange in there it would be beneficial and could be called a meal. If you haven't seen a growth in muscle or loss of fat and stay close to same shape and weight it is probably because you haven't been fueling your system with enough calories.
Re: Am I on the right track?
I know this post might look like another headache in the making, but I thought I'd be thorough, so as in turn to be more helpful.
Protein shakes are okay, but personally I'd reccomend one after workouts, maybe one before bed and perhaps half of one with your breakfast, but the main one would be after workouts, unless you finish a workout within 1hr of when you'd normally have a meal and they're better after weights workouts, as they won't do much for recovery after cardio workouts, unless they've got carbs in that can help restore glycogen and bloodsugar levels a bit more expediently.
You're also better sticking to ones without 5-6 ingredients in them, if you end up using one, which I'm not saying you necessarily have to. Ignore the ones with herbs and 15-20 ingredients, as they're hyped up and expensive, then you have to do loads of reasearch just to make sure these things have no long or short-term side effects and don't react to things like medications, or exacerbate the effects of caffeine if you consume regular amounts of caffeine, by being caffeinated herbs, I.E. guarana.
1,200 calories a day will promote little to no muscle gain, but what you're talking about having 3 big meals and snacks between is okay to get your 2,000 calories.
Some say it makes no difference having 3 big meals or 6 small meals, as the energy expenditure should be the same, but it makes more sense to have small ones, because otherwise you could be having a massive meal before a workout, and feel sluggish and too full, or have large ones, then not eat until after a workout, having not eaten for 6-7 hours and feelling a bit lethargic or struggling at the end of workouts
I read something on this by someone once, who said people don't have time to cook 6 times a day, but the fact is you don't need to when there are things like eggs, grain products, fruit, nuts, peanuts, pre-cooked meats, microwaved products and some raw vegetables you can use as whole snacks or components of snacks, rather than making stuff like casseroles, stir-frys and roast lamb 6 times a day which is not fesible.
The best way to have your 2,000 calories over 6 meals, might be approximately 333 calories per meal, or base it on your metabolism being primed first thing and tapering off at night, so meal one is approximately 500, then meals 2,3,4 and 5 would be approximately 325 and meal 6 approximately 200 calories.
However what you propose having 3 big meals and 3 snacks wouldn't be a bad way to go. If you had 500 calories with big meals, you'd only need around 133 with smaller ones.
Protein does help to build muscle but carbs have their place, as about 40% of protein is converted to glycogen via the use of insulin and insulin is triggered off by carbs, although I admit to not knowing the ins and outs of the protein to glycogen scenario, which I think is glucogeonesis, a kind of opposite to glycolysis, the breakdown of glycogen to provide energy.
If your not sure about carbs too much, then it's mostly nuts like coconuts, cashews, chestnuts and groundnuts, as many nuts are very low carb; legumes such as peanuts, lentils, peas and beans, fruits, vegetables, mushrooms, low fat dairy, whole-grains, corn, breads, rice and whole-wheat pasta, assuming no gluten issues with pasta, bread and some cereals.
Bearing in mind that legumes, mushrooms, low fat dairy, protein enriched pasta and rice, have protein and carbs in decent amounts, so factor that in just to be sure you're not eating too much protein, when you choose some carb sources.
If you're going to have a mixed carb source, you can easily have a protein and a carb source as well and just reduce the amounts, I.E. chicken, beans and carrot, or mix some mixed carb sources together I.E. green beans, mushrooms and rice and then a fat source like stir-frying the lot in sesame oil for example, or cook your food and add something on afterwards, although fats are obtained from avocado, low fat dairy, eggs, soybeans, nuts, peanuts, olives and fish as well as oils.
If you're concerned about metal in fish, you can limit fish as Tuna is reccomended at 3x a week anyway, so 100g of low mercury stuff like salmon or tilapia for example would be adequate, then you could potentially do that every day, or split it and have 50g with one meal and 50g with another.
Alternatively the DHA and EPA in fish is obtained from omega 3 fats anyway, after internal conversion, but there is wasteage, but then eggs, low fat dairy and fat containing plant sources will provide omega 3, so if you'd rather consume no metal at all you can avoid fish.
Your body however can chelate, (get rid of), heavy metals anyway and you can boost this through consumption of dietry tryptophan and vit C I believe, or supplement with one or both.
I'm sure you'll get used to consuming the extra calories. You may possibly notice it a bit initially in terms of a satiated feeling in the stomach, but after about 7-10 days the body should adjust and as long as you're not consuming anything that causes you reactions, I.E. nuts, peanuts, lactose, salicylic acid sources etc, you'll be fine.
Protein shakes are okay, but personally I'd reccomend one after workouts, maybe one before bed and perhaps half of one with your breakfast, but the main one would be after workouts, unless you finish a workout within 1hr of when you'd normally have a meal and they're better after weights workouts, as they won't do much for recovery after cardio workouts, unless they've got carbs in that can help restore glycogen and bloodsugar levels a bit more expediently.
You're also better sticking to ones without 5-6 ingredients in them, if you end up using one, which I'm not saying you necessarily have to. Ignore the ones with herbs and 15-20 ingredients, as they're hyped up and expensive, then you have to do loads of reasearch just to make sure these things have no long or short-term side effects and don't react to things like medications, or exacerbate the effects of caffeine if you consume regular amounts of caffeine, by being caffeinated herbs, I.E. guarana.
1,200 calories a day will promote little to no muscle gain, but what you're talking about having 3 big meals and snacks between is okay to get your 2,000 calories.
Some say it makes no difference having 3 big meals or 6 small meals, as the energy expenditure should be the same, but it makes more sense to have small ones, because otherwise you could be having a massive meal before a workout, and feel sluggish and too full, or have large ones, then not eat until after a workout, having not eaten for 6-7 hours and feelling a bit lethargic or struggling at the end of workouts
I read something on this by someone once, who said people don't have time to cook 6 times a day, but the fact is you don't need to when there are things like eggs, grain products, fruit, nuts, peanuts, pre-cooked meats, microwaved products and some raw vegetables you can use as whole snacks or components of snacks, rather than making stuff like casseroles, stir-frys and roast lamb 6 times a day which is not fesible.
The best way to have your 2,000 calories over 6 meals, might be approximately 333 calories per meal, or base it on your metabolism being primed first thing and tapering off at night, so meal one is approximately 500, then meals 2,3,4 and 5 would be approximately 325 and meal 6 approximately 200 calories.
However what you propose having 3 big meals and 3 snacks wouldn't be a bad way to go. If you had 500 calories with big meals, you'd only need around 133 with smaller ones.
Protein does help to build muscle but carbs have their place, as about 40% of protein is converted to glycogen via the use of insulin and insulin is triggered off by carbs, although I admit to not knowing the ins and outs of the protein to glycogen scenario, which I think is glucogeonesis, a kind of opposite to glycolysis, the breakdown of glycogen to provide energy.
If your not sure about carbs too much, then it's mostly nuts like coconuts, cashews, chestnuts and groundnuts, as many nuts are very low carb; legumes such as peanuts, lentils, peas and beans, fruits, vegetables, mushrooms, low fat dairy, whole-grains, corn, breads, rice and whole-wheat pasta, assuming no gluten issues with pasta, bread and some cereals.
Bearing in mind that legumes, mushrooms, low fat dairy, protein enriched pasta and rice, have protein and carbs in decent amounts, so factor that in just to be sure you're not eating too much protein, when you choose some carb sources.
If you're going to have a mixed carb source, you can easily have a protein and a carb source as well and just reduce the amounts, I.E. chicken, beans and carrot, or mix some mixed carb sources together I.E. green beans, mushrooms and rice and then a fat source like stir-frying the lot in sesame oil for example, or cook your food and add something on afterwards, although fats are obtained from avocado, low fat dairy, eggs, soybeans, nuts, peanuts, olives and fish as well as oils.
If you're concerned about metal in fish, you can limit fish as Tuna is reccomended at 3x a week anyway, so 100g of low mercury stuff like salmon or tilapia for example would be adequate, then you could potentially do that every day, or split it and have 50g with one meal and 50g with another.
Alternatively the DHA and EPA in fish is obtained from omega 3 fats anyway, after internal conversion, but there is wasteage, but then eggs, low fat dairy and fat containing plant sources will provide omega 3, so if you'd rather consume no metal at all you can avoid fish.
Your body however can chelate, (get rid of), heavy metals anyway and you can boost this through consumption of dietry tryptophan and vit C I believe, or supplement with one or both.
I'm sure you'll get used to consuming the extra calories. You may possibly notice it a bit initially in terms of a satiated feeling in the stomach, but after about 7-10 days the body should adjust and as long as you're not consuming anything that causes you reactions, I.E. nuts, peanuts, lactose, salicylic acid sources etc, you'll be fine.
Re: Am I on the right track?
I have noticed some growth, in arms and legs, definitely firmer and tummy has definitely gotten flatter, but nothing to brag about just yet lol. but yes I will definitely work on making sure protein is enough!! Just found out rump steak has more protein than salmon and chicken breast.. :S would never have guessed! anyway peace out.. thanks for the tips 
Re: Am I on the right track?
oh just noticed your reply Bossman... yes another headache in the making hahahaha!...
I will work this out!! I'll write up a meal for a day and see what you think.. after I take these kids to the park and have a jog I'm dying from sitting on ..
thank you both:)
I will work this out!! I'll write up a meal for a day and see what you think.. after I take these kids to the park and have a jog
I'm dying from sitting on .. thank you both
:)Re: Am I on the right track?
Steak often differs per 100g, (3.5oz), from 25-50g protein typically, but that's raw not cooked.
Cooked protein sources will have a bit less protein and as with carbs sources, you get a bit less after cooking, but in both instances I can't tell you how much you lose in percentage terms, as some carb sources compared for like for like weight, don't lose the same percentage of raw carbs when cooked.
Cooked protein sources will have a bit less protein and as with carbs sources, you get a bit less after cooking, but in both instances I can't tell you how much you lose in percentage terms, as some carb sources compared for like for like weight, don't lose the same percentage of raw carbs when cooked.
Re: Am I on the right track?
Well, how am I suppose to work with that!! :p 
. I'll just eat a ton of steak sounds good to me haha!
Is there a way to attach pictures here?
. I'll just eat a ton of steak sounds good to me haha! Is there a way to attach pictures here?
Re: Am I on the right track?
You needn't be too concerned about those figures, as you can base any ballpark calculations relating to protein and carbs and fats for cooked foods, on unprepared foods not cooked.
As for attaching pictures yes you can link via something like a photobucket, picasa flickr etc, using the tags.
As for attaching pictures yes you can link via something like a photobucket, picasa flickr etc, using the tags.
Re: Am I on the right track?
Ok cool, good to know
I don't have photo bucket or Flickr .. :S all good
I don't have photo bucket or Flickr .. :S all good
Re: Am I on the right track?
Just checking if this works..
children are the front and middle back the other two are sisters children, I have them while she is working.
Just thought I'd share pride and join and biggest motivation
http://instagram.com/p/elXsYjgra3/" onclick="window.open(this.href);return false;
children are the front and middle back the other two are sisters children, I have them while she is working.
Just thought I'd share pride and join and biggest motivation
http://instagram.com/p/elXsYjgra3/" onclick="window.open(this.href);return false;
Re: Am I on the right track?
worked great! Cute bunch!
Re: Am I on the right track?
awesome glad it worked.. I'll have to post some progress pics in the future
Re: Am I on the right track?
Daily meal plan
Breakfast,
Wholegrain toast (69cal) (12gm carbs) (3g protein) , ½ avocado (80 cal) (4gm carbs) (2g protein), two eggs (180cal) (12g protein) , light cottage (3.4 carbs) (72.calories) (11g protein) cheese (84 cal) (14gm protein) and cup/peice of fruit (carbs 15g) (62cal).
Total cal 547, total carbs 34.4, protein 42 gms
Snack,
shake (160 cal) (carbs 9.9gms) (protein 25.gm) and 50g cashews (277cal) (15carbs) (9gprotein) , 50gm almonds (288 cal) (10carbs) (10 protein)
Total cal 725 cal, 35 carbs, 44 protein
Lunch,
Tuna (140cal) (17.3g protein) or ham (50cal) (10 protein) tomato (3gms carbs) (10 cal) ,cheese (84 cal) (14gm protein) and avocado (80 cal) (4gm carbs) (2g protein), sandwhich wholegrain bread (140 cal) (24 carbs) (6 protein)
Total cal 504, carbs 27, protein 39.3gms
Snack, fruit apple (Carbs 25gm) (cal 95)
Total cal 95, carbs 25
Dinner,
Steak (cal 124) (23g protein) , broccoli (34 cal) ((carbs 7) (2.8 protein) , sweet potato (1.6 protein) (carbs 20gms) (86 cal)
Total cal 244, carbs 27, protein 27.4
Total daily
Calories 2115, protein 152g, carbs 148.4
I fall short in the carbs, but I don't want to go too over in calories??
Breakfast,
Wholegrain toast (69cal) (12gm carbs) (3g protein) , ½ avocado (80 cal) (4gm carbs) (2g protein), two eggs (180cal) (12g protein) , light cottage (3.4 carbs) (72.calories) (11g protein) cheese (84 cal) (14gm protein) and cup/peice of fruit (carbs 15g) (62cal).
Total cal 547, total carbs 34.4, protein 42 gms
Snack,
shake (160 cal) (carbs 9.9gms) (protein 25.gm) and 50g cashews (277cal) (15carbs) (9gprotein) , 50gm almonds (288 cal) (10carbs) (10 protein)
Total cal 725 cal, 35 carbs, 44 protein
Lunch,
Tuna (140cal) (17.3g protein) or ham (50cal) (10 protein) tomato (3gms carbs) (10 cal) ,cheese (84 cal) (14gm protein) and avocado (80 cal) (4gm carbs) (2g protein), sandwhich wholegrain bread (140 cal) (24 carbs) (6 protein)
Total cal 504, carbs 27, protein 39.3gms
Snack, fruit apple (Carbs 25gm) (cal 95)
Total cal 95, carbs 25
Dinner,
Steak (cal 124) (23g protein) , broccoli (34 cal) ((carbs 7) (2.8 protein) , sweet potato (1.6 protein) (carbs 20gms) (86 cal)
Total cal 244, carbs 27, protein 27.4
Total daily
Calories 2115, protein 152g, carbs 148.4
I fall short in the carbs, but I don't want to go too over in calories??
Re: Am I on the right track?
I think that's about right. Lowering your grain type carbs is ok as long as your veggie type carbs are up... More valuable nutrition and fiber in vegies anyway.
Re: Am I on the right track?
So do I consume this much daily? Including rest days?
Re: Am I on the right track?
It looks good to me calorie wise.... don't think you really need to go higher... off days your body is healing from your workouts so it still needs the fuel and nutrients. Hopefully Bossman will go over it to double check it but I think it will work.