Mark's Eating Log

[azraelsevaen]

10/1

10:30 a.m., 8 eggwhites, 1 red pepper, 1 cup fat free cottage cheese, 1 nectarine

1:50 p.m., Turkey/pesto sandwhich, 1 can of sardines in oil

6 pm., Myoplex large shake

8:30 p.m., Birthday dinner -- all bets off! (Actually had some mussels, steak, cheese, wine and cake)

10/2
7:45 a.m. Myoplex shake, large

10:31 a.m., three regular instant oatmeal packets with hot water

12:15 p.m., 1/2 cup of steamed broccoli, 3 cups of chicken breast

3 p.m., Myoplex shake, large

7:30 p.m., Myoplex shake, small (preworkout)

10 p.m., 3 scoops of whey protein + water, 1/2 cup of fat free cottage cheese and five large strawberries

[p.s.]

IMO not nearly enough protein or enough meals.

[azraelsevaen]

Thanks p.s. I thought the myoplex shakes were helping fill the protein and cals gaps there, but they only pack about 42 gr of protein and 300 cals each. I'll cycle in Flax Seed oil, some peanut butter and try to eat more nuts, cottage cheese, and bigger servings in general. As for number of meals, eating every 3 hours (not counting workout time) between waking and sleeping works out to about 6-7 meals.

7:30 a.m.
10:30 a.m.
1:30 p.m.
4:30 p.m.
6:30 p.m.-pre workout shake
10 p.m.-post workout shake

I could go to eating every two hours... I'll up the calories. I know the science/logic behind eating more cals, and more EFAs. It does, at first, feel counter-intuitive when you're desperate to drop flab. My BF % is probably 30 percent by now. But I hear ya.

On a side note, I saw the pics of your contest that you recently posted. You're a beast! Congrats.

Moving on... this is my log for 10/3:

8 a.m. Myoplex shake

10:15 a.m. 3 instant oatmeal packets with water

12:30 p.m. 2 cups of grilled chicken breast, 1 cup of steamed broccolli

3 p.m., MetRX protein bar

6 p.m., small Myoplex shake, 1/2 cup chicken breast (pre workout)

10 p.m., 2 cups chicken breast, 2 cups sliced mango, 1 cup of fat free cottage cheese, 1/2 cup of strawberries, 6 tablespoons of natural peanut butter


 

[HARDCORE]

I would ditch the instant oatmeal and replace it with something a bit cleaner and with protein. Make sure you have protein in each meal, as it is not able to be stored and used later like carbohydrates and fats. Your 12:30 meal is the best of the day. Your 10pm meal seems like a mess. I would clean it up and keep it simple. If you are doing a Postworkout shake keep it with protein and a decent amount of carbs (probably 25-35g max). Ideally you would do a shake as you are walking out of the gym and then follow it up an hour later with a solid meal, and if that is your last meal of the night then you can add fats to slow digestion.

and ideal nighttime would be this:

Postworkout: 2 Scoops Whey Protein Isolate and 1 scoop Vitargo (or 25-35g carbs)
Last Meal: 2 scoops casein protein and 1 tbsp flax oil OR 1 chicken breast with 1/2 cup vegetables

Hope that helps buddy!

~HC

[azraelsevaen]

I would ditch the instant oatmeal and replace it with something a bit cleaner and with protein. Make sure you have protein in each meal, as it is not able to be stored and used later like carbohydrates and fats. Your 12:30 meal is the best of the day. Your 10pm meal seems like a mess. I would clean it up and keep it simple. If you are doing a Postworkout shake keep it with protein and a decent amount of carbs (probably 25-35g max). Ideally you would do a shake as you are walking out of the gym and then follow it up an hour later with a solid meal, and if that is your last meal of the night then you can add fats to slow digestion.

and ideal nighttime would be this:

Postworkout: 2 Scoops Whey Protein Isolate and 1 scoop Vitargo (or 25-35g carbs)
Last Meal: 2 scoops casein protein and 1 tbsp flax oil OR 1 chicken breast with 1/2 cup vegetables

Hope that helps buddy!

~HC

HC thanks. I work out around 830pm most nights and wrap up around 10 p.m., so my post work out meal is the whey protein shake and I don't really have time for another meal. I do, however, try to throw in some fruit (hence the messy meal you referred to) because I've been told it's a good window to take in carbs. And fruits are good for you (and tasty). You suggest I lose the fruits? Again, thanks for the pointers and belated congrats on your recent contest performance. Drills it home that you, p.s., DQ and the others are the real deal.

[azraelsevaen]

Catching up on a few days' worth of meal logs. Very much a work in progress. Also, note I'm eating oatmeal because I'm trying to get my cholesterol down, but I eat it early in the day. And, this week coincided with several restaurant dinners for social functions, so had to improvise.

10/4

8 a.m. Myoplex shake (42 g protein, 300 cals)

10:30 a.m. 1 packet instant oatmeal w/water, 2 cups of raw almonds

12 p.m. 1 chicken breast, 2 cups steamed broccolli, 8 celery sticks w/ natural peanut butter

3 p.m., Myoplex shake

8 p.m., 8 oz grilled steak and 2 cups of brown rice (dinner out)

10/5

7:30 a.m., Myoplex shake

10 a.m., 2 cups of raw almonds

1:30 pm., 2 chicken breasts, 2 cups brown rice, 1 cup of leafy greens

3:30 p.m., MetRx protein bar (32 gr protein, 340 cals)

7 p.m., Tuna and salmon sashimi (about 4 oz each), 1 salmon sushi roll (dinner out)

10/6

10 a.m., 8 egg whites, 1 cup of sauteed spinach

2 p.m., Myoplex shake (pre-workout)

5 p.m., 1 cup fat free cottage cheese, 1 plum

8:30 p.m., (dinner out... 1/2 cup scallops, 2 cups risotto, 1/2 cup cheese, 2 glasses of bordeaux, 1/2 cup creme brulee) .. I know. I know.

10/8

7:30 a.m., Myoplex shake

10:15 a.m., 2 instant oatmeal packs, 2 tbsp of natural peanut butter, 1/2 cup raw almonds

1:15 p.m., 2 chicken breasts, 2 cups of broccolli, steamed.

3:40 p.m., MetRx protein bar, 6 tbsp peanut butter on 6 raw celery sticks

7:15 p.m., Myoplex shake, (small size, only 22 g protein, pre-workout)

10:20 p.m., 3 scoops of whey protein isolate, 4 tbsp of peanut butter on diced apple (1 cup), and 1/2 cup of chicken breast

[HARDCORE]

HC thanks. I work out around 830pm most nights and wrap up around 10 p.m., so my post work out meal is the whey protein shake and I don't really have time for another meal. I do, however, try to throw in some fruit (hence the messy meal you referred to) because I've been told it's a good window to take in carbs. And fruits are good for you (and tasty). You suggest I lose the fruits? Again, thanks for the pointers and belated congrats on your recent contest performance. Drills it home that you, p.s., DQ and the others are the real deal.

Ok, definately ditch the fruit postworkout. The WRONG type of carbs bro. Fruit's carbohydrate is predominantly fructose,

Fructose and Glucose are metabolized and used by the body in different ways. For instance, glucose from dietary sources is digested, absorbed, transported to the liver, and released into the general blood stream. Many tissues take up glucose from the blood to use for energy; this process requires insulin. Fructose is predominantly metabolized in the liver, but unlike glucose it does not require insulin to be used by the body. You are looking for an insulin spike postworkout to take advantage of your "window of opportunity" where you can shuttle all the essential nutrients (glucose and amino acids) into the receptive cells. These nutrients cannot make it into a cell properly or in sufficent quantities without insulin. I usually describe it to my clients as a taxicab that opens its doors to allow Glucose and AA in, then drives to the proper destination. Insulin is the taxicab.

Replace the fruit with a more simple carbohydrate that can be easily converted to glucose and raise your insulin levels. If you could somehow add another shake or meal, even if it is 30 minutes later, it would be much better. I usually have a shake with just protein (casein) and fats (flax or natural peanut butter) prior to bed.

Hope that helps brother!


~HC

[azraelsevaen]

HC -- Thanks for the explainer on the fruit post workout. I'll cut it out and add the pre-bedtime shake. As for a simple carb post workout, any suggestions? oatmeal perhaps?

[azraelsevaen]

10/9 meals log. Intensely busy day at work, so was forced to space out meals a bit longer than normal in the afternoon. Also trying to eat more peanut butter to up the cals and fat, as advised.

8 a.m. Myoplex shake

11 a.m., 1 chicken breast, 2 cups steamed broccoli, 2 tablespoons of natural peanut butter

2 p.m.,  1 cup of pasta and tomatoes, 1 chicken breast, 2 tablspoons of peanut butter

5 p.m., 1 chicken breast, 4 tablespoons of peanut butter, 1 tomato

8 p.m., 3 tablespoons of peanut butter, one apple (pre workout)

10:15 p.m., 4 scoops of whey protein isolate, 1 cup of fat free cottage cheese

[p.s.]

HC -- Thanks for the explainer on the fruit post workout. I'll cut it out and add the pre-bedtime shake. As for a simple carb post workout, any suggestions? oatmeal perhaps?

Oat meal is a complex carb and as such you will not get the same insulin spike as you would with other simple carbs. However all of us are different and as such I don't even use a carb post workout as it messes up my insulin to much so for me just a protein shake right after I train is all I need and then maybe an hour later I might add some type of complex carbs and protein or just have another protein meal/shake (no carbs if i'm dieting).