food intake

[Brewer]

After browsing around the boards and reading various sites over the past few weeks I learned some stuff and started planning diet. So here's what I ate today, tell me what you think and I'd appreciate any suggestions.


9:00 am (Right when I woke up) - Apple, bowl of Raisin Bran with skim milk, glass of orange juice (yes, I ate the apple 10-15 minutes before the rest )

11:00 am - Banana, turkey sandwich, water

1:30 pm (After workout) - Whey protein scoop with water (25g protein)

3:00 pm - Ham sandwich, carrots and celery, milk

5:00 pm - Chicken, potatoes, water

7:00 pm - More chicken, salad, water

9:00 pm - Sliced ham


Also a couple quick questions...

I know water is really important and some people say drink only water but especially as a growing 17 year old I think I should have a fair amount of milk too. So when should I choose milk and when should I choose water? Also is the orange juice at breakfast good or should that be water?

Whenever a fruit is part of a meal, should it always be eaten first or is that just important at breakfast since it's the first meal of the day? (ie. in meal #2 I ate the banana first but does it matter)

[Boss Man]

9:00 am (Right when I woke up) - Apple, bowl of Raisin Bran with skim milk, glass of orange juice (yes, I ate the apple 10-15 minutes before the rest (Good job timing the Apple, cut the Juice though. Remember you're probably partly ingesting a bit of Sugar, and you're getting a of Carbs, from an Apple, Raisin Bran and Milk, so you are potentially get a Glycemic Load of 30+, which whilst Bloodsugar is lower first thing, and needs a spike, 30+ could be a bit high, so cutting the Juice would keep the Spike higher than you'd normally want, but potentially less extreme.)

11:00 am - Banana, turkey sandwich, water (Nice, but don't forget Fruit timing, same thing with Banana as with Apple).

1:30 pm (After workout) - Whey protein scoop with water (25g protein) (Fine)

3:00 pm - Ham sandwich, carrots and celery, milk (Fine)

5:00 pm - Chicken, potatoes, water (Make sure Chicken is skinless)

7:00 pm - More chicken, salad, water (Fine)

9:00 pm - Sliced ham (Fine, but if you feel like having a few Carbs with that won't affect sleep, then you can do that if you want. Many do without a hitch, but as regards Ham, make sure it's lean fat free stuff, like Turkey Ham or something without a high Sodium Contant, or the Deli stuff, which aren't so good.)

I know water is really important and some people say drink only water but especially as a growing 17 year old I think I should have a fair amount of milk too. So when should I choose milk and when should I choose water? Also is the orange juice at breakfast good or should that be water? (Gave you thougts on the Juice, so switch to water. Don't be fooled by Milk, it's Calcium you need to keep bones strong, and Vit D to assist it's utilisation, but at 17, you're Bones are about done developing now.

Other sources of Calcium include Eggs, Yoghurt, Cheese, Soybeans, Almonds and a few others I forget off hand, so don't confuse Calcium intake with Milk intake. Milk is one source, but doesn't have to be "the" source. There are others you can use.

Whenever a fruit is part of a meal, should it always be eaten first or is that just important at breakfast since it's the first meal of the day? (ie. in meal #2 I ate the banana first but does it matter)

(Yes, if you don't eat it first, and give at least 10-15 minutes to digest, it can putrify in the Gut, and fail to make it to the Intestines properly, reducing its benefits. Also some Fruits, (mostly the Acid kind), can affect the Protein digesting enzyme, as the Fruit Acids attack it, which means potentially reduced protein synthesis and absorption.)

[Brewer]

Great, thanks for the reply, a lot more makes sense now.

So about other calcium sources aside from milk...at what times in the day I get calcium (in other words, what meals should these calcium sources be added to)? Does it matter?

Just out of curiosity, Boss Man, since you know this much about food and diets, do you do this kind of stuff professionally?

[Fitgirl]

Hi Boss Man:

Not sure if I should post here in this thread but please explain Fruit timing to me!

Thanks a bunch
Deb

[Boss Man]

Fruit can putrify in the Gut, when eaten with other foods. Other foods block Fruit passage into the Intestines, so you need max 30 minutes, minimum, about 10-15 minutes to help digestion.

Also the Acid fruit, mostly Citrus ones, can cause breakdown of the Protein digesting enzyme, which could affect Protein absorption and synthesis.

[Fitgirl]

Thanks for explaining that, I never knew! So when I have after lunch snack usually cottage cheese and an apple I'm doing wrong by mixing it with cinnamon and eating at the same time?

[Boss Man]

Just out of curiosity, Boss Man, since you know this much about food and diets, do you do this kind of stuff professionally?

No I don't.

[Brewer]

Today I counted calories and protein intake since I'd never done so before, and wanted to make sure numbers were good.

So over the course of the day I consumed about 2200 calories, including about 185 grams of protein.

I know naturally different bodies will respond in different ways, but as a 17 year old 5'8" and about 125 lbs (yeah I know, I'm skinny) are these numbers for calories and protein generally acceptable?

I mean I've read in different places anything from 100% to 150% of your body weight in grams of protein is what one should consume, and this works out to just under 150%... so I'm hoping it's not too much protein.

[Boss Man]

No that should be fine. Most big naturals take more than that, even Female athletes sometimes have mroe than that.