Newnie diet help!

justin_kaya · May 14, 2009

I have worked out on and off for years with no real direction or goals. Currently been working out about 2 months and have gained about 3 pounds.
Height 6' weight 160lbs. I work out 4 times a week and hike one day a week. I supplement my diet now with protein pow, creatine, glutamine, fish oil, and a multi vita. I feel good about my progress so far just looking for any help I can get. Thanks for any help. I havent added all this together to find out calories but this is what i eat pretty much everyday with one cheat meal a week.

Meal 1 800am
1 scoop protein, 6 strawberries, quarter cantalope, 1/2 cup plain yogurt, one tbl spoon olive oil blended.
Meal 2 1030am
cup of cottage cheese and some beef jerky
meal 3 1230pm
low carb turkey or tuna wrap with mayo spinach, red pepper and pickles, handful of broccoli with ranch
meal 4 330pm
protein bar and some string cheese
meal 5 600pm
chicken breast or some lean meat with veggies
post work out shake 1 scoop protein, 5g creatine, 5g glutamine
meal 6 830pm
1 slice wheat bread with peanut butter and apple.

Thanks for any suggestions or telling me I'm way off.

VTliftVT · May 14, 2009

The biggest problem I see is that your PWO is your real last meal that contains protein and I would assume it is whey of some sort meaning fast digesting. That means from PWO (aside from the whey) to 8am you have no other amino acids/proteins in your system possibly leaving you catabolic. I would add some sort of casein or slow digesting protein to that meal to last you through your overnight fast. Another good option would be cottage cheese. When not dieting I like to buy a few big tubs of cottage cheese (low fat) and add some chocolate whey to it and mix it all up with an additional spoonful of olive oil on the side..pretty good.

shawnkarbabacz · May 14, 2009

VTliftVT said:
The biggest problem I see is that your PWO is your real last meal that contains protein and I would assume it is whey of some sort meaning fast digesting. That means from PWO (aside from the whey) to 8am you have no other amino acids/proteins in your system possibly leaving you catabolic. I would add some sort of casein or slow digesting protein to that meal to last you through your overnight fast. Another good option would be cottage cheese. When not dieting I like to buy a few big tubs of cottage cheese (low fat) and add some chocolate whey to it with some olive oil and mix it all up...pretty good.

olive oil ruins the taste of everything except salads to me :/ thats a good idea with the whey in cottage cheese though. i think ima try that!

VTliftVT · May 15, 2009

shawnkarbabacz said:
olive oil ruins the taste of everything except salads to me :/ thats a good idea with the whey in cottage cheese though. i think ima try that!

true that, i meant to say I take a tbs of olive oil seperately....they definitely wouldn't mix (the cottage cheese and olive oil) due to the water and oil seperation. edited my post.