YADietT

[Pantlegz]

Once again, I need help with my diet. I'm having a hard time coming up with stuff to eat to keep it interesting. At this point I have the base of my diet down, just need help building upon what I have.

Breakfast
1cup skim milk + 1 scoop of whey =200 calories 25g protein
1cup oatmeal w/ blueberries(frozen) = ~300 calories 10g protein

Lunch
1cup skim milk + 1 scoop of whey =200 calories 25g protein
3 cups raw spinach+dressing = ~ 120 calories 2.75g protein
turkey sandwich = 300 calories 25g protein
sometimes I'll throw in a cup of cottage cheese(4&#37 200 calories 26g protein

Snack
4eggs = 280 calories 24g protein

Dinner
1cup skim milk + 1 scoop of whey =200 calories 25g protein
Varies a lot, I try to get 2 chicken breasts(48g protein) in, which I need to for protein. and a veggie, normally green beans, peas or corn (whole, frozen).

This puts me at about 210g protein and 1840 calories but I'm lacking carbs and really not getting much fat either. I know the spinach, oatmeal and veggies with dinner help some with the carbs but it seems like my diet is very skewed mostly because of my weight and needing 1g/lb of protein. So I've got 660-1160 calories I need to fill in here, what should I eat and when should I eat it. Also include why...

Ideally I would like to keep the diet around 2500 calories but I like a little wiggle room because some days I get hungry, mostly post workout or if I lift and have football practice on the same day.

 

[brikis98]

Technically, you need 1g per pound of lean body mass, so you've got your protein needs more than covered. In terms of carbs and protein, it really depends on what you like. I'm a strong believer that you should stick with whole/natural/raw/unprocessed foods, so I eat lots of the following:

* Fruit of every kind: apples, oranges, bananas, strawberries, blueberries, blackberries, grapes, mangoes, papaya, melon, watermelon, tomatoes, cucumbers

* All sorts of veggies: lettuce, spinach, carrots, broccoli, asparagus, eggplant, jicama, mushrooms, onions, peppers, beans, zuccini, beets, potatoes, squash, yams

* Grains (from the bulk bins at safeway & whole foods): quinoa, cous cous, bulgar, brown rice, whole grain bread

* Nuts & seeds: almonds, walnuts, cashew, peanuts, pistachios, beans, peas, chick peas, lentils, sunflower seeds, pumpkin seeds

* Other: olive oil, honey, butter, cheese, hummus

 

[Pantlegz]

Technically, you need 1g per pound of lean body mass, so you've got your protein needs more than covered.

Yea I know it's supposed to be LBM but I'm looking at taking my current trend and running with it. My body seems to be thriving on the extra protein. I'm making better gains and gaining a ton of weigh, while cutting fat, this last month. I wanted to try to maintain 1g/lb or like 1.25/lb LBM.

The other issue I have is that much whey is expensive. I was doing 4 scoops a day which had me taking in a lb in 4 days which was going to kill my bank account at ~$10/lb shipped figure it would be about $90/mo to keep up that pace so I'm planning on cutting back. I'll see, I may have a new job that comes with a 50% pay increase

 

[xCxStylex]

I've been thinking of tuna as a convenient, inexpensive, low cost source of protein, but the mercury amounts are a potential issue. Between reading random webpages, forums, and http://www.epa.gov/fishadvisories/advice/ , I'm thinking 3 cans a week would be ok.

Not to hijack your thread, but I'm also looking for meal ideas more so than actual recipes, very similar to what you have listed in your post.


Oh and do you eat four hardboiled eggs or how do you prepare them? Are you worried about the cholesterol in four whole egss?

I can't find a source that I consider to be reputable and able to be trusted to decide. Some people say consumption should be limited (1-3) and others say you can eat as many as you need.

 

[Pantlegz]

Yea, tuna is great for protein here and there but I've read the same thing saying 3-4 cans a week is the most you should eat.

As far as the eggs go it varies, normally I'll just scramble them but I hard boil 6 to 9 a week just to mix it up. I'm not too worried about the cholesterol, I eat a pretty healthy diet and I've pretty active. I should probably go get it tested in a few months just to make sure it's ok, I would rather be safe than sorry.

 

[SociallyChallenged]

I've been thinking of tuna as a convenient, inexpensive, low cost source of protein, but the mercury amounts are a potential issue. Between reading random webpages, forums, and http://www.epa.gov/fishadvisories/advice/ , I'm thinking 3 cans a week would be ok.

Not to hijack your thread, but I'm also looking for meal ideas more so than actual recipes, very similar to what you have listed in your post.


Oh and do you eat four hardboiled eggs or how do you prepare them? Are you worried about the cholesterol in four whole egss?

I can't find a source that I consider to be reputable and able to be trusted to decide. Some people say consumption should be limited (1-3) and others say you can eat as many as you need.

Dietary intake of cholesterol has consistently been shown to not affect serum (blood) cholesterol levels significantly. Those who must worry about dietary cholesterol are only those who are specifically sensitive to it. The average person's body accommodates by decreasing cholesterol production, thereby resulting in no net increase/decrease in its levels.

Saturated fat is the dominant indicator of bad cholesterol (LDL). Essentially, saturated fat is the thing you should worry about - not dietary cholesterol. This information has been out there for years. I don't understand how the cholesterol myth is still around. There are people who eat a dozen eggs and a ton of chicken each day with wonderful cholesterol levels. It's all about saturated fat.

 

[polarmystery]

Dietary intake of cholesterol has consistently been shown to not affect serum (blood) cholesterol levels significantly. Those who must worry about dietary cholesterol are only those who are specifically sensitive to it. The average person's body accommodates by decreasing cholesterol production, thereby resulting in no net increase/decrease in its levels.

Saturated fat is the dominant indicator of bad cholesterol (LDL). Essentially, saturated fat is the thing you should worry about - not dietary cholesterol. This information has been out there for years. I don't understand how the cholesterol myth is still around. There are people who eat a dozen eggs and a ton of chicken each day with wonderful cholesterol levels. It's all about saturated fat.

*Raises hand* I used to eat 6 whole eggs a day, now I'm down to 4. Doc says my cholesterol is outstanding.

 

[xCxStylex]

Good to hear another source that confirms this.

I did find a lot, just nothing that i consider reputable, like a .gov


@OP if you wouldn't mind letting us know if there are any signiifcant changes in your cholesterol, I'd appreciate it

Dietary intake of cholesterol has consistently been shown to not affect serum (blood) cholesterol levels significantly. Those who must worry about dietary cholesterol are only those who are specifically sensitive to it. The average person's body accommodates by decreasing cholesterol production, thereby resulting in no net increase/decrease in its levels.

Saturated fat is the dominant indicator of bad cholesterol (LDL). Essentially, saturated fat is the thing you should worry about - not dietary cholesterol. This information has been out there for years. I don't understand how the cholesterol myth is still around. There are people who eat a dozen eggs and a ton of chicken each day with wonderful cholesterol levels. It's all about saturated fat.