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2004/11/30, 12:52 PM
I am having trouble hitting my Macro Nutrition marks. Fat is no problem. I am coming under in Carbs, Proteins, and Cals. I actually figured I would com in over these marks but my choices of foods are obviously not that great. At the rate I am going, I cannot eat the amount of food I need to hit my goals. I know I will as I get a bigger grasp of my nutrition needs but any help would be appreciated. I actually don't even know if I am providing enough info to get a accurate response so if I need ante up anything else let me know. I am a total novice at the nutrition aspect ant this is where I want to concentrate my expansion of knowledge. Anni313 has been so kind to direct me to the bodybuilders grocery list and I gues i will start from there.
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2004/11/30, 01:01 PM
Hi J, a few things you can do are to up your meals to 5 or 6 smaller ones a day. This will kick start your metabolism. Also don't try to jump your calories in large increments. 250 calories a day is about all you want to change either up or down. You can add 250 calories with a simple whey post workout shake. Do it for a week or 2 and then bump it 250 per day again. If you add the calories over six meals it's not such a belly buster.
Also on that grocer list you will find some foods are more calorie laden than others. Be sure you get 1 to 1.5 grams of protein per pound of body weight per day. You can inctease your carbs gradually.
Welcome here and good luck with your goals.
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I drive way too fast to worry about cholesterol
Charlie
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2004/11/30, 03:46 PM
use MEAL REPLACEMENT and WEIGHT GAINERS to reach you daily caloric intake
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2004/11/30, 05:48 PM
I think before you reach for the meal replacements and the weight gainers we should have a look at what you are currently eating. Post a typical days nutrition and workout on this thread and lets see if we can tweak it without adding in other stuff.
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Anni
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Hard work must have killed somebody
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2004/11/30, 10:09 PM
This is my first week, i will round that out and post the results. That should give a fairly good typical
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Quoting from anni313:
I think before you reach for the meal replacements and the weight gainers we should have a look at what you are currently eating. Post a typical days nutrition and workout on this thread and lets see if we can tweak it without adding in other stuff.
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2004/12/01, 12:20 PM
OK here is what I had/plan to have today.
8:00
1 cup OJ
1 cup Lactose free, fat free milk(I am lactose intolerant)
1 Mens Multivitamin
1 Bannana
2 cups Juiced apples/carrots
11:00
6oz trimmed broied pork loin
1/2 cup mild cheddar
4 slices whole wheat bread
1 mens Multivitamin
2:00
1 container of peach fruit on the bottom lowfat yogurt
6:30
2 plain grilled chicken breasts
1 cup frozen green beans
2 slices whole wheat bread
1 cup brown rice
All meals are taken with water, I probibly down a little over a gallon a day.
I am on a 4 day workout routine wich I added an extra two day a week ab routine. I am currently doing my workouts in the evening around 6:00 to 6:30 just before dinner. I was taking Hydroxicut but I have read a few things that say it is not all it is cracked up to be.
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2004/12/01, 01:41 PM
More food like protein in the 8:00am meal. Add a snack in between 8 and 11. Could be some nuts, or a yogurt or both.
Add another snack between 2pm and 6:30pm.
Also add another green carb to your last meal, and take off the bread.
After your workout have a protein shake with low carbs and low fat.
If you feel like eating before bed, have some cottage cheese.
See how that works before going to MRP's and weight gainers.
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"A will finds a way, failure is not an option"
Ivan
carivan@freetrainers.com
Montreal Canada
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2004/12/01, 02:59 PM
anyother suggestions for the before bed snack? the cottage cheese is on my no-no list of lactose allergy foods. Really the only dairy I cant handle is milk, cottage cheese, and ice cream(that third one is a no-brainer hehe)
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2004/12/01, 03:03 PM
Lactaid has a cottage cheese that is 70% free andallows a 1/2 cup per serving. Did you ever look at that?
You can also have egg protein.
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"A will finds a way, failure is not an option"
Ivan
carivan@freetrainers.com
Montreal Canada
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