Diet question

[ChrisUlrich]

Nutrition vs Calories

If I meet my nutrition goals. Having 6 GOOD meals a day. For example, breakfast is oatmeal and a protein shake. 3 hours later, 5 egg whites and a banana. Lunch is a salad with peppers, carrots, and broccoli. About 4 hours later is grilled chicken and oatmeal. 730pm is tilapia. 10-1030 is a serving of N2Bulk. 10-1030 is bedtime.

Not a ton of calories there, but very solid nutrition! How much would someone who is 27, 5'7" 178lbs in the morning with about 11% body fat missing out on for putting on lean mass? Cutting fat but looking to get stronger?

 

[ChrisUlrich]

No one?

 

[leebigdaddy]

need to have protein at lunch


Sent from my iPhone using EliteFitness app

 

[ChrisUlrich]

I usually have some kind of protein. Hard boiled eggs or tuna. I forgot to put that in there

 

[underattack]

Yes u need bouth calories and nutrtion. You will really have to find the balance of cals if u want to build maksimum
Lean mass wo fat gain. Its hard

 

[ChrisUlrich]

I eat about 2500 calories but they're super clean and about 200-220g of protein. Maybe 150-170g of good carbs. Only been on this diet for 5 days but I can't seem to find where to put on 500-700 clean calories.

 

[underattack]

I would up protein a little and some healthy fat. I like almonds with my evening shake hehe

 

[1Johnboy]

^^^ Add some good lean read meats.

 

[stantonz71]

Throw in a steak and sweet potatoe for lunch, plain greek yogurt or cottage cheese before bed. To increase your healthy fats... scramble or fry your eggs with a tbs of olive oil, tbs all natural peanut butter, 25 almonds for a snack. Your well over 3000 just by adding one or two of these foods.

 

[ChrisUlrich]

I definitely need snacks like mixed nuts or something. I lost so much weight already! Ridiculous! I went from 177-180lbs in the morning to 169.8lbs this morning!

I gotta just add more food period. Greek Yogurt kiiiiills my stomach so I can't eat that. I'll just have to take in more mixed nuts and increase my servings a bit. I was just trying not to have 60g of protein and/or carbs every meal because it would be a total waste!

 

[rich_89]

Need 3000+ calories to build.

 

[rustilldown]

I definitely need snacks like mixed nuts or something. I lost so much weight already! Ridiculous! I went from 177-180lbs in the morning to 169.8lbs this morning!

I gotta just add more food period. Greek Yogurt kiiiiills my stomach so I can't eat that. I'll just have to take in more mixed nuts and increase my servings a bit. I was just trying not to have 60g of protein and/or carbs every meal because it would be a total waste!

Why would it be a waste?

 

[ChrisUlrich]

Because there are a bunch of people who firmly believe that a person of my size couldn't digest and utitlize anything more than 35-40g of protein per sitting.

 

[rustilldown]

Because there are a bunch of people who firmly believe that a person of my size couldn't digest and utitlize anything more than 35-40g of protein per sitting.

Hm, I am not a believer what if you took in 80 grams with breakfast, and say only 2 grams at lunch? ( just an example) are you only going to digest and utilize 40 grams and the other 40 would be wasted? I'm actually curious and would like to know. What if you fasted all day and then took in 150 grams with dinner after a ravaging session of squats and deads? I think that is more bro science than fact.

 

[rustilldown]

http://www.ajcn.org/content/69/6/1202.abstract
This abstract states elderly woman fed the majority of their protein in one sitting had better nitrogen retention than those who spread it out throughout the day. Im sure Bodybuilders and male athletes would respond the same if not even more so. I think the bottom line is hitting your upper threshold of protein Intake over 24 hours is more important than how much per sitting.-Mike

 

[zipzopzippity]

I wouldn't stress the whole eating every few hours thing dood. More and more studies have come out stating that meal frequency is pretty damn overrated and doesn't really do anything. If you get x/x/x macros and y cals in 3 meals or 6 meals for a given day, studies suggest that ur results would be identical..

I know ill get bashed for this, but me and several peeps I know have done more bad than good by trying to stay on the whole eating every couple hours thing. Being consistent over the long run with a clean diet, gym regiment and enough sleep is pretty damn hard, but ull be rewarded if u do it. Trying to eat every couple hours will likely burn you out quickly. Maybe if you were a professional athlete, but even then, studies suggest daily intake is simply daily intake regardless of frequency

 

[underattack]

Because there are a bunch of people who firmly believe that a person of my size couldn't digest and utitlize anything more than 35-40g of protein per sitting.

Thats just pure bs if that was true ppl from stoneage etc would be dead. They mostly took inn all there food in one sitting. Try read some articles about the warrior diet, itermittent fasting etc. And you will find some good read and make up your own mind

 

[leebigdaddy]

I love turkey chile....great protein source and low cals 10 oz seving 400 cals,60 gr protein

 

[ledhead]

You need to develope a better routine, your diet is too erratic. You eat protein one meal then skip it in another, you eat 3 hrs between one meal then you eat 4 hrs between another.. Try eating 7 meals a day every 2 1/2 to 3 hrs 50-25 protein-carb ratio per meal, then tweek it accordingly to how you are progressing towards your goals.

 

[rustilldown]

You need to develope a better routine, your diet is too erratic. You eat protein one meal then skip it in another, you eat 3 hrs between one meal then you eat 4 hrs between another.. Try eating 7 meals a day every 2 1/2 to 3 hrs 50-25 protein-carb ratio per meal, then tweek it accordingly to how you are progressing towards your goals.

As much as I agree with the sporadic
Eating, not everyone can eat 7 meals A day. In the end of the day it's calories in vs calories out. Macros taken in over a 24 hour period is far more important than eating every 2 hours.. I take in well over 70% of my calories pre and post workout.

 

[rustilldown]

I love turkey chile....great protein source and low cals 10 oz seving 400 cals,60 gr protein

Love me some chile !!

 

[ledhead]

As much as I agree with the sporadic
Eating, not everyone can eat 7 meals A day. In the end of the day it's calories in vs calories out. Macros taken in over a 24 hour period is far more important than eating every 2 hours.. I take in well over 70% of my calories pre and post workout.

No, not everyone is able to eat 7 meals a day. However, if they are striving to excel in this sport they should make it their business to eat 5-7 meals a day. The main objective is absorption and staying in an anabolic state and trying to obtain constant nitrogen retention, which feeding your muscle every couple hours does exactly that. According to your routine, one would be in a catabolic state the majority of the day and taking in 70% of your cals post and pre would not be ideal for absorbtion. I totally disagree with this philosophy...

 

[rustilldown]

No, not everyone is able to eat 7 meals a day. However, if they are striving to excel in this sport they should make it their business to eat 5-7 meals a day. The main objective is absorption and staying in an anabolic state and trying to obtain constant nitrogen retention, which feeding your muscle every couple hours does exactly that. According to your routine, one would be in a catabolic state the majority of the day and taking in 70% of your cals post and pre would not be ideal for absorbtion. I totally disagree with this philosophy...

It has been proven that the eating of 6 small meals a day is not as effective as once thought to be. One example being insulin sensitivity is greatly reduced compared to one who fasts regularly. It's also been proven that during a short fast metabolism actually increases more so than one who " fuels the furnace" by eating every couple hours, being directly related to norepinephrine being released. It has also Been proven that when consuming larger meals, the body will take a much longer time to digest a meal thus keeping you anabolic either way. I can't reference at the moment I'm on my iPhone but I will try to later. All this being said, I have gained more from eating all day, but It's not all quality , and I feel lazy slow and unmotivated compared to intermittent fasting. -Mike

 

[ChrisUlrich]

The reason for the 4 hour break between the one meal is because of work. I'd like to eat a bunch every 3 hours but my life just doesn't permit that. I might be able to squeeze a protein bar in but that's a big as it gets.

 

[underattack]

The reason for the 4 hour break between the one meal is because of work. I'd like to eat a bunch every 3 hours but my life just doesn't permit that. I might be able to squeeze a protein bar in but that's a big as it gets.

Dont care about timing. Just ger your food inn

 

[ledhead]

It has been proven that the eating of 6 small meals a day is not as effective as once thought to be. One example being insulin sensitivity is greatly reduced compared to one who fasts regularly. It's also been proven that during a short fast metabolism actually increases more so than one who " fuels the furnace" by eating every couple hours, being directly related to norepinephrine being released. It has also Been proven that when consuming larger meals, the body will take a much longer time to digest a meal thus keeping you anabolic either way. I can't reference at the moment I'm on my iPhone but I will try to later. All this being said, I have gained more from eating all day, but It's not all quality , and I feel lazy slow and unmotivated compared to intermittent fasting. -Mike

Bro, unless you have a peer review from at least 10 primary sources do not waste you time posting that data for my sake. Maybe, I am old school, and too stubborn to change, however, the two main components to building muscle are "protein synthesis and nitrogen retention," which I personally feel are unable to obtain without constantly feeding your muscles every 2-3 hrs, at least for optimal gains. I am aware of the new mainstream rhetoric about "pulse" diets and "intermittent fasting," but they are all still hypothetical. The philosophy I am trying to convey (it's not mine) has stood the test of time. Nevertheless, you fellows do what you think is best for you, I was just giving my imput..

 

[rustilldown]

Bro, unless you have a peer review from at least 10 primary sources do not waste you time posting that data for my sake. Maybe, I am old school, and too stubborn to change, however, the two main components to building muscle are "protein synthesis and nitrogen retention," which I personally feel are unable to obtain without constantly feeding your muscles every 2-3 hrs, at least for optimal gains. I am aware of the new mainstream rhetoric about "pulse" diets and "intermittent fasting," but they are all still hypothetical. The philosophy I am trying to convey (it's not mine) has stood the test of time. Nevertheless, you fellows do what you think is best for you, I was just giving my imput..

It's all good your Input is valued and respected, and I won't deny the old school is tried tested and true, i just find it intriguing to always be learning, adapting and finding alternative ways of doing anything Happy Easter !

 

[ledhead]

It's all good your Input is valued and respected, and I won't deny the old school is tried tested and true, i just find it intriguing to always be learning, adapting and finding alternative ways of doing anything Happy Easter !

For sure, and your input is valued and respected, and Happy Easter to you.