03-24-2007, 05:14 AM
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power bars & a shake
OK I'm not doing a good job of organizing my thoughts so I'm going to spew out the info and ask my question at the end... :eco
I've been going to the gym 3 days a week since the beginning of the year. I normally have some kind of power bar as soon as I wake up, then it's usually a little more than an hour before I get to the exercisin'. The gym is at work. After the gym I usually come up to my desk and have some breakfast, either granola cereal over milk or oat meal. The bars I've been eating lately are Odwalla "peanut crunch". I started eating them because they felt "lighter". Regular power bars are like bricks. This past week I replaced the cereal/oatmeal with a "Spiru-tein" shake. It comes in a package and I mix it with a cup of 2% milk. I'm guessing this stuff is supposed to be a meal replacement because it has 100% or more of a whole lotta vitamins listed on the back. But it only has 14g of protein (before the milk?). It says it's soy protein. This morning I threw some frozen mango in the blender with it. Lunch is usually a couple of PB&J sandwiches, or leftovers, with the occasional going out to lunch. Today I had a fried shrimp po-boy, hushpuppies, and fried okra... that's about as bad as it gets for me. I don't eat red meat, but i do eat birds, pigs, and fish. If we don't go out to eat for dinner, my wife will cook a dinner from a recipe she gets out of her cooking light magazine, or one of her other healthy cook books. I love her cooking. My main goals are to bulk up a little. I'm tired of being the tall skinny guy (6'2", 180lbs). And I want to be able to play a game of basketball, or go waterskiing and not be sore for most of the next week. I suppose I've already accomplished part of that... played basketball with a couple friends last weekend and I didn't get sore at all, maybe just a little in my calves. I also want to learn how to wake board this summer. So I guess my question is... what should I change? I'm guessing I need more protein. I've definitely become stronger, but I don't know if I've seen any change in my appearance. We're about to start taking weekly pictures though. Thanks! Last edited by Austin_Racer; 03-24-2007 at 05:18 AM.         
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03-24-2007, 05:40 AM
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You'd really be suprised at how much protein that you need. Here is a nice little list found at our main page nutrition page
Sedentary 0.8 g/kg Strength, maintenance 1.2-1.4 g/kg Strength, gain muscle 1.6-1.7 g/kg Endurance 1.2-1.4 g/kg Intermittent, high intensity 1.4-1.7 g/kg Weight-restricted 1.4-1.8 g/kg A couple bodybuilders might disagree with me on this, but thats alright. The general understand of most individuals is that in order to gain muscle and really lose weight you need to shove as much protein in you that you need. Here are a few things i might look at, see if you can have oatmeal in the morning. Depending on what kind of bar you have, i haven't really looked at the odwalla bars a lot of simple sugars can actually cause your blood glucose levels to be elevated which in turn will cause an increase in insulin levels. You'll get some energy really quick but will notice a quick decrease spike in your energy level during your workout. See if you can replace your morning bar with oatmeal and then something nice a simple after your working which will help replace muscle glycogen. I would also look at 1.6g of protein per kg of bodyweight which should put you at so your your weight in kg is about 82 kg. 82kg * 1.6g per kg of body mass = 131 grams of protein per day.
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03-24-2007, 06:03 AM
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So I guess the next, obvious question is, what's the best way to get 130+ grams of protein into my body every day? :)
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03-24-2007, 06:17 AM
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you might actually be suprised how much you can really get through food, the food you listen is that a typical day list the last two days of what you consider your typical healthy eating will be and i'll see if i can tally it up for you and let you know where you stand. Also when you say chicken i will assume it is one serving for more info check out our what is a serving size thread that might help you when your explain your diet. You'll be suprised at exactly how many servings of a particular food you are eating.
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03-24-2007, 03:45 PM
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OK I'll list a few days to give you as broad a picture as possible of how I eat. I drink a fair amount of water while I'm at work (~80 fl oz. a day), but if we go out to eat I drink Dr. Peppers.
Wednesday *breakfast: Odwalla bar (peanut crunch), go to gym, then Spirutein shake. *lunch: 2 peanut butter and jelly sandwiches. Both the peanut butter and the jelly are organic. Bread is Natures Own honey wheat... I just read that one serving = 1 slice! So I guess I had 4 servings. *dinner: Rigatoni (sp?) pasta dish from Rachael Ray cook book; rigatoni pasta, chicken, pickeled red peppers, with mushrooms and garlic sauteed in a white wine. Glass of 2% milk. Thursday *breakfast: bowl of flavored oatmeal, one cup of coffee (~10 fl oz.) *lunch: leftover pasta from Wed dinner. *dinner: Gringo enchilladas over at a friends house; (guessing @ ingredients) chicken, flour torillas, some white cheese, sour chream sauce? Hard to tell, but I think I had two of them). Iced tea to drink. Homemade banana pudding for dessert. Friday *breakfast: Odwallla bar -> gym -> Spirutein shake, added ~1/2 cup mango. *lunch: Fried shrimp po-boy, hushpuppies, fried okra, Dr. Pepper *dinner: Flaquitos from Serranos (Tex-Mex); chicken, flour tortillas (fried I think), ranchero sauce, sour cream, montery jack cheese, refried beans, spanish rice, and 2 Dr. Peppers (stupid free refills). Saturday *breakfast: bagel with butter and cream cheese, glass of chocolate milk . . . I don't normally have that much fried stuff. I'm paying for it now, if you know what I mean. ;) I feel like a loser after writing all that out, so I'm going to go for a run now. Last edited by Austin_Racer; 03-24-2007 at 03:50 PM.
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03-24-2007, 05:38 PM
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Quote:
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03-24-2007, 10:58 PM
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Alright here we go, even saved it as a nice PDF for you. But for those of you who are curious and don't want to save or open the PDF here we go. I did the first day.
Carbs 252.4g Fat 45.4g Protein 95.4 Fiber 25g Calories 1749 Keep in mind this is going by everything you had was one serving size and as your may already know we tend to not eat just one serving size.
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03-29-2007, 11:23 PM
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Dr. Pepper FTW no crappy diet stuff. You drink the Waco,TX DP it comes in a glass bottle and taste alil different ? DP is my weakness I drink it everytime we go out for Tex-mex. But your diet looks better than mine.
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03-29-2007, 11:30 PM
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Dr.P and Mr pibb never liked it as a kid.
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