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Today is the day to sort out my diet! Help please.

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Boosha
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2007/06/16 18:07:57 (permalink)
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Today is the day to sort out my diet! Help please.

Okay so as of Monday I am starting the gym as my exams are nearly over. I have tried a few times before and failed however I am prepared as I ever will be to stick in.

My diet over the past year has been up and down due to the passing of my Dad. I found comfort eating (and drinking) has been a help to me.

I am 73kg and my goals are to gain strength and get my mile and a half time down to 9 minutes. my best is 11 mins.

I dont really know where to start so help is very much appreciated.

Thanks.
#1

15 Replies Related Threads

    ToxicToffee
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    RE: Today is the day to sort out my diet! Help please. 2007/06/16 18:09:44 (permalink)
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    boosha

    all the same applies from when you asked a couple of months back mate

    nothing has changed, just search that out and use it

    good luck
    #2
    Boosha
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    RE: Today is the day to sort out my diet! Help please. 2007/06/16 18:23:50 (permalink)
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    oki doki will do.
    #3
    Boosha
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    RE: Today is the day to sort out my diet! Help please. 2007/06/16 18:37:14 (permalink)
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    7am
    Taurine
    7:30am – 45 mins cardio @ 65% max heart rate
    8:30am meal 1
    4 Weetabix.
    40g Whey 50g WMS in skimmed milk
    Flaxseed x 1
    Cod Liver oil x 1
    300ml 100% orange juice
    10am meal 2
    1 tin of tuna
    40g Whey 50g WMS in skimmed milk
    1pm meal 3
    100g chicken breast
    100g rice or a baked potato
    75g Broccoli & carrots
    2:30pm
    CEE
    Taurine
    3pm training
    4pm meal 4
    Tin of Tuna (standard John West size) with wholegrain malted bread
    Broccoli
    1 pear
    7pm meal 5
    100g chicken breast
    100g rice or a baked potato
    75g Broccoli & carrots
    9-10pm meal 6
    150g quark with reduced sugar jam
    Flaxseed oil
    40g Whey 50g WMS in skimmed milk


    How is this ?
    post edited by Boosha - 2007/06/16 18:39:33
    #4
    ToxicToffee
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    RE: Today is the day to sort out my diet! Help please. 2007/06/16 18:42:57 (permalink)
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    How is this ?


    as i stated before
    taurine and running on empty for performance is like draining your car of petrol and trying to run it cols and expect it to do a 0-60 in the best time

    endurance/performaqnce training is not about running on empty and massively high protein diets

    refer to all the points i made before which you have not implemented
    #5
    theiopener
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    RE: Today is the day to sort out my diet! Help please. 2007/06/17 12:38:37 (permalink)
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    ORIGINAL: Boosha

    7am
    Taurine
    7:30am – 45 mins cardio @ 65% max heart rate
    8:30am meal 1
    4 Weetabix.
    40g Whey 50g WMS in skimmed milk
    Flaxseed x 1
    Cod Liver oil x 1
    300ml 100% orange juice
    10am meal 2
    1 tin of tuna
    40g Whey 50g WMS in skimmed milk
    1pm meal 3
    100g chicken breast
    100g rice or a baked potato
    75g Broccoli & carrots
    2:30pm
    CEE
    Taurine
    3pm training
    4pm meal 4
    Tin of Tuna (standard John West size) with wholegrain malted bread
    Broccoli
    1 pear
    7pm meal 5
    100g chicken breast
    100g rice or a baked potato
    75g Broccoli & carrots
    9-10pm meal 6
    150g quark with reduced sugar jam
    Flaxseed oil
    40g Whey 50g WMS in skimmed milk


    How is this ?

    In general your diet is very whey heavy and not optimal for gains in strength. Do you have shakes based on time issues and convience or another reason? I say protein blend is more suitable here or if you can give me a bit of info i can give you some ideas for some pretty awesome MRP shakes.

    7am: cardio is good but if youre looking to bulk then id say drop it down to 40 mins 3 times a week
    8:30am not enough protein here way too carb heavy, drop the WMS and the whey. Instead you can have porridge with honey a piece of fruit and a lean protein source which can be anything that takes your fancy from cottage cheese, eggs, to steak & eggs and even lean bacon

    suggest moving this meal to 10:30 with the following amendments
    WMS is good for a replenishing glycogen levels my personal preference would be to use it PWO and make up one of my smoothie ideas
    500G fat free fromage frais, 200ml skim milk, 70g toasted oats (can be dry fried in a good nonstick pan makes them easier to blend), pineapple and coconut= a Pina Colada smoothie! high in good fats, protein and carbs

    1pm = preWO be advised that baked spuds carry less carbs than 100g of rice so adjust these accordingly, up the fibrous veg as well not enough, protein to be upped to 150g

    WHERE IS PWO PROTOCOL???? 50g Whey in Water with 70g WMS

    PPWO 5pm (aka meal 4) tin of tuna is ok along with the bread but not enough calories here IMO, try making a triple decker sandwich with three slices of bread and perhaps some other filling in there in addition to the tuna to bump up the protein slightly

    7pm: slightly more protein here as well as fibrous veg, add some nuts and seeds too for healthy fats
    9-10pm again whey is not suitable here due to high protein absorption, have a smoothie here made with fromage frais and a carb source and the flax oil to get the ratios right
    If you like quark then have a whole tub of it, if you want flavouring ideas let me know


    #6
    Boosha
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    RE: Today is the day to sort out my diet! Help please. 2007/06/17 14:27:11 (permalink)
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    I have lots of time on my hands so there is no excuse I've just not grasped the whole nutrition thing yet.

    what is a protein blend ? MRP ? whatever they are when using the word "awesome" I'm already wanting one lol!

    I do actually like quark and can eat it on its own but mixing with the reduced sugar jam is a treat. can i have a tub of this at 8:30 for a lean source ?

    thanks pal. anything else you need just say. [beer] well, that should really be [vodka, diet coke]!!!
    #7
    theiopener
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    RE: Today is the day to sort out my diet! Help please. 2007/06/17 14:29:42 (permalink)
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    MRP stands for meal replacement, no issue with having a tub of quark with some jam mate just make sure youre getting enough quality food in as youre a runner youre going to need more carbs than a standard trainer who trains just for strength and size. A protein blend is just a powder that has more than 1 type of protein i.e. Myproteins Bedtime Extreme, but if yorue good to go with whole food than save your money

    P.s. I dont drink alcohol but many thanks for the offer
    post edited by theiopener - 2007/06/17 14:32:40
    #8
    ToxicToffee
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    RE: Today is the day to sort out my diet! Help please. 2007/06/17 14:37:29 (permalink)
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    get up

    regardless of anything else you do in the day

    consume 75g or thereabouts of oats before you run

    one last time

    carbs before perfromance cardio...period
    #9
    Boosha
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    RE: Today is the day to sort out my diet! Help please. 2007/06/17 14:39:04 (permalink)
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    my running career is only to take me down to the 9 or 10 minutes mark and build a little stamina, unless the RAF or RN want me running a lot I dont think I will be sticking at it as I'm more into building strength and that is my main priority.

    I assume this new found knowledge will require change to diet ?


    Can you explain the carb source to me regarding 9-10pm please !

    thanks [home made protein bar]
    #10
    theiopener
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    RE: Today is the day to sort out my diet! Help please. 2007/06/17 14:40:46 (permalink)
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    carb source= oats, weetabix, cous cous, pasta, a banana etc etc. As for your running, if you do it with weights then consume a carb source prior to running and increase PWO WMS.

    If your running is on a non weights day then increase the carbs before and after you run for your meals to suit. There is also an excellent on cardio fuelling in the articles section i highly suggest you read that
    post edited by theiopener - 2007/06/17 14:45:14
    #11
    Boosha
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    RE: Today is the day to sort out my diet! Help please. 2007/06/25 22:25:26 (permalink)
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    This is where i'm at with my diet. any constructive criticism welcomed.

    7am
    50mg WMS in water
    4 Weetabix
    Taurine
    7:30am – 40 mins cardio @ 65% max heart rate 3 times a week
    8:30am meal 1

    5 egg white one whole egg or cottage cheese or steak & eggs and even lean bacon or a tub of quark
    Flaxseed x 1
    Cod Liver oil x 1
    300ml 100% orange juice
    10:30am meal 2
    1 tin of tuna
    500G fat free fromage frais, 200ml skim milk, 70g toasted oats (can be dry fried in a good nonstick pan makes them easier to blend), pineapple and coconut= a Pina Colada smoothie! high in good fats, protein and carbs
    1pm meal 3
    150g chicken breast
    100g rice or two baked potatoes
    75g fibrous veg
    2:00pm
    CEE
    Taurine
    2.30pm training

    PWO 50g Whey in Water with 70g WMS
    5pm meal 4
    Tin of Tuna with wholegrain malted bread, triple decker with coronation chicken filling
    1 banana
    7pm meal 5
    150g chicken breast
    100g rice or two baked potatoes
    175g fibrous veg
    Handful of nuts and seeds
    9-10pm meal 6
    1 tub of quark with reduced sugar jam
    Flaxseed oil

    post edited by Boosha - 2007/06/25 22:41:19
    #12
    theiopener
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    RE: Today is the day to sort out my diet! Help please. 2007/06/25 22:32:58 (permalink)
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    5pm meal not clean food mate, if its coronation chicken flling make it yourself, like the smoothie idea too, wonder who came up with that one

    looks pretty good to me
    #13
    ToxicToffee
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    RE: Today is the day to sort out my diet! Help please. 2007/06/25 22:33:26 (permalink)
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    so you know better than to fuel your cardio?

    i must have said 5-10 times eat carbs before cardio

    carbs = performance
    performance = decreased time you need for your running distance

    yet you have done nothing to remedy it again?

    why?
    #14
    Boosha
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    RE: Today is the day to sort out my diet! Help please. 2007/06/25 22:37:53 (permalink)
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    sorry TT, I did take it in, I just forgot to write it down. honest. I'll change it now.

    Iopener, I have a recipe, however I was going to change the mayonnaise to quark and natural yoghurt. ???
    post edited by Boosha - 2007/06/25 22:40:14
    #15
    theiopener
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    RE: Today is the day to sort out my diet! Help please. 2007/06/25 22:41:28 (permalink)
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    no sweat mate, you can do that or just use fromage frais with a little olive oil i find is a close second to mayo
    #16
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