ShapeFit.com

[Christopheel]

6:00 2 cups of oatmeal + one whole egg ( I know I am a carbolique at my breakfast, I,ve tried to cut it and increase protein from egg whites but no ... low carb diet aren't really make for me)

7:00 Fruit, push vitamine C to the top

7:30 Workout !!

8:30 Post workout meal : Shake, 45g protein from whey/miscalenar casein and few carbs not much and 5g of glutamine then 2 cups of skimmed milk, followed by 1 cup of oatmeal

9:00 Salmond(almost 3 g of omega-3 just wow), with corn and peas

11:00 Horses meat + Carrots and "chou rouge"

12:00 At work

2:00 Lean Beef, carrots, navet, brocolis !

5:00 8 egg whites with brocolis

8:00 Job finish, before leaving, tuna can + few carrots and chou and 5g of glutamine

9:00 Sleeping

12:00-13:00 I ALWAYS wake up to go to the toilet even If my sodium intake before bed is high, and it's always 3 hours after I start sleeping ... So i profite of this toilet time to take a little shake, 22.5 g proteins + 5g of glutamine

Glutamine is really cheap, I had 1000g for 30$ so haha

Anything to improve on ? I know that my fruits intake is really really low, but still ... one is better than nothing !

Oh, for omega-3 omega-6 all those "super" healthy fats, are they really worth it ? What exactly are their benefits ?

No i didn't count the cals, but must be looking like 3000 ... for proteins, didn't count but is more than 180g ...

Thanks for your time !

[swanso5]

- add fruit to breakfast then workout
- oatmeal straight after shake after workout
- what's chou rouge?
- no problem with the nightime shake but if i was you i would rather have it pre made "in case" you get and have it...if you don't wake that's fine but waking up then having to make it can disrupt your sleep and i'd rather you get quality sleep than worrying about protein intake at 1am
- fish oil benefits are too many to list...search eric cressey fish oil and charles pliquin fish oil and you should hopefully get 2 an atricle from each that will tell you plenty...i don't know what they are called though

[Christopheel]

[swanso5]

-no just add fruit to your breakfast meal
- iuf you don;t wake up "naturally" then don't wake yourself up to have it though
- no where near over rated, underrated if anything

[Christopheel]

[Boss Man]

Change the Corn or Peas. You're getting quite a bit of Amino Acid in the Salmon, and either of those two as well. You could remove one of those starch sources, as you've just had Milk and Oatmeal Carbs 30 minutes earlier, plus any in the shake. You're potentially overdoing it a bit with the Proteins and Carbs.

If you want to add any extra cals back in just go for a few Low Salt Nuts. Just remember to avoid Cashews, as they'll bump your Carb back up quite a bit, so possibly a choice like Almonds to boost your Fats up a bit, and replace some of the Calories removed from either Peas or Corn.

Keep Tuna to a max 1 can every 2-3 days. Don't need to unnecessarily risk the Mercury on a daily basis.

Screw the shake off mid sleep, and just go for a dose of Casein with Glutamine stacked before bed. Get's the job done for you then. Stack it in the same container, and then you don't need to fart about 3 hours later, incase you end up sleeping right through, as you're then dependant on waking up to provide you with extra Protein, as sleeping right through will stop you getting it.

This way you have it before you sleep, so you're guaranteed almost 100% to get it daily.

As for good Fats they do several things.

Supposedly help positively with Brain and memory. Can have effects on things like Hair in a positive way, and are good for helping to get rid of bad Fat.

Get that Egg White Broccoli meal sorted out.

You're getting 28g Protein from Egg Whites, (assuming the Eggs are small ones), and a bit from Brocolli, making 30g approx, which is 120 calories.

Even if you tried to get that meal up to 300 calories, a large Brocolli stalk has about 10g Carb per stalk, which is good, but you'd need 18 whole stalks, which is a bit much, and that's pointless. You could change some of that Broccoli, for something else which boosts your Protein up a bit, and gives you extra Carb, like a Bean source for example, or some Peas, so you'd still have Broccoli, but half the amount, and add in your starch source.

Or add in some healthy Fat. Just a few Low Salt Nuts, or if you can get the Eggs that have Omega-3, which I know in Britain is possible in some cases, all the better. Not sure if you can get those in Canada, or possibly drizzle some healthy Fat on your Bean source if you add Beans.

So that meal then looks like this.

Egg Whites, (Omega Eggs perhaps if you can get them).

Broccoli (half portion).

Beans or Peas.

Nuts or healthy Fat, if you use normal Eggs.

[Christopheel]

For tuna are you sure of this ? 2-3 days ? Hum I will try to find something different, will surely go for chicken !

The peas/corn I'm having at 9:00 with my salmond are only there because it's my first meal after workout ...

For healthy fats i started reading few articles, there's a lot of benefits I must say for the hair tough the only that I have are on my legs, forearm, underarms and facial one lol

For the 8 egg whites + broccolis "omelette" you think I should boost the calories a bit there ? Yes here in quebec we can buy egg whites with omega-3 added, next time I go tot the grocery I'll give a look !


thanks for your advice guys

[Boss Man]

Omega Eggs good .

Yes that Egg Whites Broccoli meal needs adding to, as I said to make that even 300 cals, you'd need approximately 18 large stalks with your Eggs, that's a bit much, and potentially a load of Iron in one meal, (I'm pretty sure Broccoli is an Iron source), which although Iron intake is okay upto about 40mg, it then can compete with things like Zinc and Copper, so you don't need a meal, that potentially causes daily Iron to rise above the limit, as Men only need 7-8mg's anyway, which is 80-90% less than women.

So you could boost Carbs a bit in that meal with something else.

The Can of Tuna every 2-3 days thing, is not a cast iron thing, just what I feel is erring on the side of caution, so a person doen't potentially ingest Mercury at least once a day.

Essentially people who eat 1 or more cans a day, could like most things eaten or drunk, develop a depndancy on Mercury, even if it is bad.

After all massive reductions in Saturates and processed Sugars cause cravings and withdrawal symptoms, same as Methylxanthines like Coffee do, heck strangely even bodies crave water if you cut consumption down, say from 8-4 glasses a day as an example, and Water is calorie anmd stimulant free.

So daily Mercury ingestion could possibly result in human dependancy, if the body is forced to process it daily, as the body would probably be being reprogrammed, to respond to regular doses of a toxic substance, in probably the same way it would when people drastically cut calories, and live of some Fat and muscle, or eat too many to bulk up, and get fat Muscles.

So I just say 1 can of Tuna every 2-3 days, for things like that, incase it prevents the body adapting, and becoming dependant in any way on Mercury, and because despite what Doctors might say, (let's see how many of them would be willing to eat a can a day, for the next 20 years, hmmm), I don't believe you need Tuna as a Protein / Fat source on a daily basis, when there's plenty of other options, that don't come with a toxic element in them.

[Christopheel]