LissaJ wrote:9:00 am Breakfast special k w/1 % milk and fruit (Give the Fruit about 10-15 minutes to digest, as it may not didest as well sitting in your Stomach with Cereal.)
11:00am treadmill 40 minutes walking and running
I would normally snack 100 cal or smoothie frozen fruit, yogurt,ice and water. (I think you'd be better with a high GI Complex here. Fruit are simple Carbs. Also Galactose in Yoghurt is simple too. So go for a high GI complex source instead.)
1:00 Lunch soup with rice or sweet potatoe, or turkey sandwich on wheat
this parts tough because I'm a snacker, see I feel like I eat to much, not that I don't eat enough. (Soup is good, Rice or S P keep the portions lowered, or switch Rice for Brown or Wild. If ou have the Sandwhich cut the slices thin, to Keep any Glycemic Load, (Bloodsugar increase), lower.
I might have for a snack.. salad, healthy choice fudgscicle,banana and PB maybe more than one choice (Fudgsicle can go. Banana Carbs in the Aft, not necessary. Some Fructose that isn't used for energy converts to Fat in the Liver, so go for another Carb source here, you have options with Carbs anyway.)
5-6:00pm Dinner chicken, fish all prepared healthy I do good there,then come the even harder part,beacause I eat at 5-6:00pm I normally work out with weights after dinner sometime.after that I have a protein shake halk water half 1% milk. I go to bed at 9-10:00, I'm starving by the time I go to bed. I want to eat everthing I try to go to bed on a empty stomach but I can't. I'll have a individual popcorn or couple peices of candy ( hersey kisses) Then go to bed. That I think is okey,but on the days I don't work out I feel like I'm eating WAY to much. Help.
(Dinner is good, and yes you will be starving PWO. Milk will add some Carbs to the shake, but if it's a virtually Carb free shake, then excluding Milk, you might be having 25g-30g Protein, and maybe 1g Fat, with 1g Carb max per scoop of powder, that's 113-133 Calories, which is inadequate, with some Milk and Water, could be 160 cals approx.
However adding more Milk instead of Water, might slow down absorption, owing to the Casein content, and possible Fat, (depending on Milk type ).
So you need to boost calories up there, from say Carbs, and not pick at stuff later on. You will also feel possibly fuller on non-workout days, as you're not revving up Metabolism, and burning some extra Calories before bed.
You could get a Protein powder with added Carbs, or find a way to get more Carbs. You could have a small quantity of Peanuts for example. A bit of Protein, but also some healthy Fats and Carbs. Give the shake some time to start digesting, then eat the Peanuts a bit later on, like 20-30 minutes PWO, so there's less slowing down of absorption, with the shake and the Peanut Fats, or another choice might be Cashews. Again some Fats, but also some Carbs as they're GI 22.
Those could be possible options.)
Users browsing this forum: No registered users and 0 guests