typical day's eating, any help?

jpjchild · Post by **jpjchild** » Sat Feb 03, 2007 1:41 am

Greetings all

First of all a little about myself:

I am a 20 year old
Height: 184cm
Weight: Fluctuates around 87kg
Body fat percentage: around 14%

Now for typical daily nutrition:

Meal One

60-80g shredded bran with a cup of skim milk
50g raisins
50g tuna in water with 2 TBS tomotoe sauce (eaten after cereal)
One TBS peanut butter

Meal Two

2 Slices seed loaf
50g tuna in water with tomato sauce and salad dressing (2 TBS)
Cucumber and lettuce (lots)
1 apple (200g)
One TBS Peanut butter

Meal Three

2 Slices seed loaf
100g tuna in water with tomato sauce and salad dressing (2 TBS)
Cucumber and lettuce (lots)
1 apple

Meal Four

One cup pasta (durum wheat)
Half-cup green beans
50g smoked chicken breast
added sauces (tomato, etc) (2 TBS)

Meal Five (if later than 5 p.m - will cut out carbs)

One cup pasta / Brown rice
Cucumber (lots) / Cup green beans
200g Chicken / steak (lean red meats)
Added Sauces (about 2 TBS again)

Meal Six

Lots of cucumber and lettuce
50g tuna with some sauces

Now for some bad habits:

1. All food consumed is taken in with considerable amounts of salt and other spices (salt freak), even have own salt in bedroom, lol

2. Caffeine (coffee) addict, i must have at least 10 cups of coffee a day all taken with artificial sweeteners and about 2 teaspoons of skim milk

3. Sauces - i know sauces would set me back because of added calories and simple carbs which they obviously possess

4. Im very prone to binge attacks (especially on week ends)

workouts:

Cardio: On just cardio days ill do about 40 mins of HIIT, usually burning about 600 calories by the end of workout

Weight lifting: Doing a 4-day split, dont really enjoy weight training though, still need some more mind training for that. Weight lifting intensity is quite high and i try not mix cardio with weights. If im forced to do both in one session, i will do weight training (about 45 mins), followed by 20-30 mins of HIIT (burning 300-400 calories)

------------------------

Could someone please give some input on nutritional habits because i fear there is a lot im doing wrong.

Thank you

swanso5 · Post by **swanso5** » Sun Feb 04, 2007 8:56 pm

always have fruit 1st in any meal you have it with...seems alright but a lot of variety (no red meat but lots of tuna, not enough dairy i don't think)...don't worry about salt it will only kill you...atrificials are empty cal's like beer so you can't use them and too much caffeien will be keeping you dehydrated for most if not all of the day...i'm all for binges if your other meals are spot on but until them keep them to 1 a week and no more...training seems alright

WHAT ARE YOUR GOALS???

jpjchild · Post by **jpjchild** » Mon Feb 05, 2007 4:19 am

Hey, thnx for the reply...

Sorry, forgot to mention goals...

main goal is fat loss with lean muscle retention. Obviously a bit of muscle gain with fat loss would be more effective if possible, but basically fat loss is first concern.

More specifically, i would like to enter the single digits in body fat percentage

swanso5 · Post by **swanso5** » Mon Feb 05, 2007 2:56 pm

if that's the case it's basically just a matter of keeping your food clean and you will lose fat not just a case of decreasing cal's...what training are you doing? (exercises, sets, reps, schedule etc)

jpjchild · Post by **jpjchild** » Tue Feb 06, 2007 3:23 am

workouts are first thing in the morning due to the heavy load of varsity during the day.

So basic daily schedule is as follows:

04:30 am : Have just over half a serving of a MRP (22g protein, 27g carb, +-220 calories)

05:00 am : hit the gym and warm for five minutes, hitting the weights about
05:15 am

06:10am : Start cardio workout with about 20-30 mins HIIT training, usually burning 300-400 calories (depending on time left).

07:15am : Have second meal (breakfast)

The rest of the day follows basic eating plan as above, except i regard the MRP i took as first meal (replaces one of meals).

weight training routine:

Monday: Chest and Triceps

Flat Bench Press - 1x12, 1x12, 1x10, 1x8
Incline Dumbbell Press - 1x12, 1x10, 1x8
Dumbbell Flyes - 1x10, 1x8
Dips - 1x12, 1x10, 1x8
Cable Press Downs - 1x10, 1x8

Tuesday: Back and Biceps

Pull-ups - 1x12, 1x12, 1x10, 1x8
Bent Over Barbell Row - 1x12, 1x10, 1x8
Seated Cable Row - 1x12, 1x10, 1x8
Barbell Curls - 1x12, 1x10, 1x8
Seated Dumbbell Curls - 1x10, 1x8

Wednesday: OFF - 30-40 mins cardio on an empty stomach (burning about 600 calories)

Thursday: Shoulders and Abs

Seated Barbell Press - 1x12, 1x12, 1x10, 1x8
Single-Arm Lateral Raises - 1x12, 1x10, 1x8
Rear lateral raises - 1x12, 1x12, 1x10, 1x8
Various Weighted Crunches and Hanging Leg Raises

Friday: Legs

Squats - 1x12, 1x12, 1x10, 1x8
Leg Press - 1x12, 1x10, 1x8
Stiff Legged Deadlifts - 1x12, 1x10, 1x8
Leg Curls - 1x10, 1x8
Standing Calf Raises - 1x12, 1x12, 1x12, 1x10, 1x8

Saturday/Sunday: OFF

Some notes on weight training routine:

1. I have not yet been able to perform the max reps as indicated yet with some exercises, i usually go to failure, every week i push an extra couple reps, getting closer to the full amount of reps.

2. The last 2 sets will always end off with a 10 then 8 rep range due to progression in the weight

sameey70 · Post by **sameey70** » Tue Feb 06, 2007 1:01 pm

swanso5 wrote:always have fruit 1st in any meal you have it with...seems alright but a lot of variety (no red meat but lots of tuna, not enough dairy i don't think)...don't worry about salt it will only kill you...atrificials are empty cal's like beer so you can't use them and too much caffeien will be keeping you dehydrated for most if not all of the day...i'm all for binges if your other meals are spot on but until them keep them to 1 a week and no more...training seems alright

WHAT ARE YOUR GOALS???

Salt is not harmful unless you are salt sensitive.

sameey70 · Post by **sameey70** » Tue Feb 06, 2007 1:03 pm

jpjchild wrote: workouts are first thing in the morning due to the heavy load of varsity during the day.

So basic daily schedule is as follows:

04:30 am : Have just over half a serving of a MRP (22g protein, 27g carb, +-220 calories)

05:00 am : hit the gym and warm for five minutes, hitting the weights about
05:15 am

06:10am : Start cardio workout with about 20-30 mins HIIT training, usually burning 300-400 calories (depending on time left).

07:15am : Have second meal (breakfast)

The rest of the day follows basic eating plan as above, except i regard the MRP i took as first meal (replaces one of meals).

weight training routine:

Monday: Chest and Triceps

Flat Bench Press - 1x12, 1x12, 1x10, 1x8
Incline Dumbbell Press - 1x12, 1x10, 1x8
Dumbbell Flyes - 1x10, 1x8
Dips - 1x12, 1x10, 1x8
Cable Press Downs - 1x10, 1x8

Tuesday: Back and Biceps

Pull-ups - 1x12, 1x12, 1x10, 1x8
Bent Over Barbell Row - 1x12, 1x10, 1x8
Seated Cable Row - 1x12, 1x10, 1x8
Barbell Curls - 1x12, 1x10, 1x8
Seated Dumbbell Curls - 1x10, 1x8

Wednesday: OFF - 30-40 mins cardio on an empty stomach (burning about 600 calories)

Thursday: Shoulders and Abs

Seated Barbell Press - 1x12, 1x12, 1x10, 1x8
Single-Arm Lateral Raises - 1x12, 1x10, 1x8
Rear lateral raises - 1x12, 1x12, 1x10, 1x8
Various Weighted Crunches and Hanging Leg Raises

Friday: Legs

Squats - 1x12, 1x12, 1x10, 1x8
Leg Press - 1x12, 1x10, 1x8
Stiff Legged Deadlifts - 1x12, 1x10, 1x8
Leg Curls - 1x10, 1x8
Standing Calf Raises - 1x12, 1x12, 1x12, 1x10, 1x8

Saturday/Sunday: OFF

Some notes on weight training routine:

1. I have not yet been able to perform the max reps as indicated yet with some exercises, i usually go to failure, every week i push an extra couple reps, getting closer to the full amount of reps.

2. The last 2 sets will always end off with a 10 then 8 rep range due to progression in the weight

I don't recommend exercising on an empty stomach.

Boss Man · Post by **Boss Man** » Tue Feb 06, 2007 1:51 pm

I thought over consumption of Salt could lead to hardening of the Arteries, and something I believe is called Ateriosclerosis??

I was also lead to believe once, over consumption of Salt, can also trigger more cramps, in the same way as low Salt consumption.

I'm looking for clarification this

.

swanso5 · Post by **swanso5** » Wed Feb 07, 2007 1:08 am

yeah bossman that's what i thought..raises blood pressure and the like, maybe not though

training looks alright although if you weren't to do full body workouts (which i'd prefeer yuot o do) than at least use an lower / upper body split as the shoulders are getting worked 3 days a week with high volume and intensity...something like;

day 1 - lower
Squats...Stiffleg Deadlift...Walking Lunge...Box Squat...abs

day 2 - upper
wide grip row...flat bench...pull up...arnold press...close grip press...bb curl

day 3 - lower
deadlifts...glute ham raise...front squat...abs

day 4 - upper
chins...db shoulder press...clsowe grip row...incline bench...diamond push up...db curl

just make sure that you do equal sets and reps for the folloeing:

quads / hams
bench / row
pull up / shoulder press
tri's / bi's

sameey70 · Post by **sameey70** » Wed Feb 07, 2007 3:07 pm

Boss Man wrote:I thought over consumption of Salt could lead to hardening of the Arteries, and something I believe is called Ateriosclerosis??

I was also lead to believe once, over consumption of Salt, can also trigger more cramps, in the same way as low Salt consumption.

I'm looking for clarification this .

The kidneys are responsible for regulating salt and water levels in the body. When salt and water levels increase, the kidneys remove those excesses from the blood via urine. When the kidneys don't work as well as they should, fluid builds up, the heart has to work harder to and then blood pressure increases because there is more pressure on the walls of your blood vessels. Research now shows that consuming too little calcium and potassium has a negative impact on the blood pressure. It is difficult to distinguish who is "salt sensitive" and who is not, so the prudent advice is for everyone to consume a moderate salt intake and increase calcium and potassium intake unless medically contraindicated.

Boss Man · Post by **Boss Man** » Wed Feb 07, 2007 5:59 pm

Moderate Salt intake is something I was aware of. Reccomended amounts per day is around a max 6g, and I did know it gets excreted in Urine, as Urine is mostly, Salt, Urea and Water to knowledge.

I understand what you said, it just looked like you were saying Salt causes no problems, except in rare occasions.

I appreciate the clarification

.

jpjchild · Post by **jpjchild** » Fri Feb 09, 2007 6:50 am

Firstly just want to say thanks for all the input on "salt" and diet-training routine.

swanso5 wrote:yeah bossman that's what i thought..raises blood pressure and the like, maybe not though

training looks alright although if you weren't to do full body workouts (which i'd prefeer yuot o do) than at least use an lower / upper body split as the shoulders are getting worked 3 days a week with high volume and intensity...something like;

day 1 - lower
Squats...Stiffleg Deadlift...Walking Lunge...Box Squat...abs

day 2 - upper
wide grip row...flat bench...pull up...arnold press...close grip press...bb curl

day 3 - lower
deadlifts...glute ham raise...front squat...abs

day 4 - upper
chins...db shoulder press...clsowe grip row...incline bench...diamond push up...db curl

just make sure that you do equal sets and reps for the folloeing:

quads / hams
bench / row
pull up / shoulder press
tri's / bi's

training routine is 3 weeks old now, so i would guess its about time for some change (because of body body adaptation, etc). Think ill give the upper / lower days routine a shot. Just a question though:

Could i use the upper / lower as a 3-day split routine, alternating (2 lower days, 1 upper day one week & 1 lower day, 2 upper days the next week & repeat), and if i do change it to a 3-day split, would it make a significant difference in progress from a 4-day split?

The reason why i ask this is because i would preferably like to do weight training 3 days a week.

swanso5 · Post by **swanso5** » Sat Feb 10, 2007 3:20 am

for 3 days a week try this then:

day 1
squats...stiff leg deadlift...wide row...bench

day 2
glute ham raise...front squat...close grip press...chin ups

day 3
deads...walking lunge...shoulder press...pull ups