Opinion on diet

[Jesse Snadden]

A few weeks ago I decided to get serious with my diet. All my friends have been telling me it's the missing link in me preperation so I am giving it a shot. I am very new at being so anal with my diet. Please be critical.

---

Breakfast: Oatmeal or Whole grain cereal, Protein Shake, 3 egg whites + 1 whole egg, Vitamins & Minerals, Essential Fats

One hour before lunch: Yogurt, Fruit, Bagel with low fat cream cheese

Lunch: meat or chicken - Rice, potatoes or pasta - Vegetables or salad

Supper: meat or chicken - Rice, potatoes or pasta - Vegetables or salad

Prior to Training: Aminal Pak (amino's, vitamins & minerals etc..)

Post Training: Protein Shake, Fruit, Creatine

Evening Meal: 4 whole eggs or Tuna, whole wheat bread

Before I go to bed: Cottage Cheese, Milk
----

I am not currently eating grassland beef. I recently convinced my girlfriend to do the switch (we found a place in Ottawa, Ontario that sells Grassfed beef) as soon as we move into our new house July 8th.

[Jesse Snadden]

I forgot to mention I normally have a snack between lunch and supper of course.
Normally It's much like what I have before lunch, possibly a few nutritional bars.

[Jacob Sauter]

A few weeks ago I decided to get serious with my diet. All my friends have been telling me it's the missing link in me preperation so I am giving it a shot. I am very new at being so anal with my diet. Please be critical.

---

Breakfast: Oatmeal or Whole grain cereal, Protein Shake, 3 egg whites + 1 whole egg, Vitamins & Minerals, Essential Fats
What kind of EFA's are you using? What kind of vitamins(brand)
One hour before lunch: Yogurt, Fruit, Bagel with low fat cream cheese
What kind of bagel/fruit?
Lunch: meat or chicken - Rice, potatoes or pasta - Vegetables or salad

Supper: meat or chicken - Rice, potatoes or pasta - Vegetables or salad
What kind of rice(brown/white) potatos(red/white/sweet?) what kind of pasta?
Prior to Training: Aminal Pak (amino's, vitamins & minerals etc..)

Post Training: Protein Shake, Fruit, Creatine
what kind of fruit
Evening Meal: 4 whole eggs or Tuna, whole wheat bread

Before I go to bed: Cottage Cheese, Milk
I would drop the milk, and add some more EFA's(fishoil) and what $ cc are you eating?
----

I am not currently eating grassland beef. I recently convinced my girlfriend to do the switch (we found a place in Ottawa, Ontario that sells Grassfed beef) as soon as we move into our new house July 8th.

Above :)


(10 characters)

[patrick w.]

What is your weight and BF%? What is your goal? Lose fat? Bulk up? Just at a glance I would say your protein intake looks pretty low.

[Jesse Snadden]

What kind of EFA's are you using? What kind of vitamins(brand)
Omega 3, 6 and 9
Vitamins are from Animal Pak

What kind of bagel/fruit?
Whole wheat raisin/cinammon or blueberry
Fruit is mostly Bananas, Oranges and/or Apples

What kind of rice(brown/white) potatos(red/white/sweet?) what kind of pasta?
Rice is normally white or wild long grain.
There are more than 1 kind of potato ? I guess it would be white.
Pasta is not brown ... I know I need to change that.

I would drop the milk, and add some more EFA's(fishoil) and what $ cc are you eating?
1% cottage cheese.


By the way, what is an ideal beverage to have with meals ? Juice ? Water? Skim Milk ?

[Jesse Snadden]

What is your weight and BF%? What is your goal? Lose fat? Bulk up? Just at a glance I would say your protein intake looks pretty low.

Good, I need to know that. Please give me suggestions on where to eat more protein.

I am 6ft, 330-335lbs. I carry a lot of muscle but also a fair amount of flab. I want to lose fat but maintain my strength and lean mass, so I am not looking for a crash diet. More along the lines to improving my performance in strongman. I think I would be better at around 305-310.

[Jacob Sauter]

What kind of EFA's are you using? What kind of vitamins(brand)
Omega 3, 6 and 9
Vitamins are from Animal Pak
How many grams of the EFA's are you getting? What are they coming from?
What kind of bagel/fruit?
Whole wheat raisin/cinammon or blueberry
Fruit is mostly Bananas, Oranges and/or Apples

What kind of rice(brown/white) potatos(red/white/sweet?) what kind of pasta?
Rice is normally white or wild long grain.
There are more than 1 kind of potato ? I guess it would be white.
Pasta is not brown ... I know I need to change that.
Yea, there are russet potatos(white/idaho) and there are small red, and sweet/yams. The red round and sweet/yams are lower GI, and are what you should be eating. For rice, you can get brown really cheap, and wild long grain cant be that bad. White is high GI and I would drop it. Just remember to cook the brown for long enough(usually 6 cups water, 2 cups rice for 40mins). I cook mine in a pot. Pasta is actually OK if you cook it aldente. Just make sure its still kinda stiff, otherwise your better off with wheat/whole grain pasta
I would drop the milk, and add some more EFA's(fishoil) and what % cc are you eating?
1% cottage cheese.
I would eat 4% cc, and some kinda fat. So some fish caps, or some peanut butter/almond butter. I would also throw in a protein shake, or some sort of lan meat(fish/chicken). I drink water with my meals, there is a lot of sugar in milk's and juices.

By the way, what is an ideal beverage to have with meals ? Juice ? Water? Skim Milk ?

10 characters blah

[Jacob Sauter]

Good, I need to know that. Please give me suggestions on where to eat more protein.

I am 6ft, 330-335lbs. I carry a lot of muscle but also a fair amount of flab. I want to lose fat but maintain my strength and lean mass, so I am not looking for a crash diet. More along the lines to improving my performance in strongman. I think I would be better at around 305-310.

Is there any way you could list the portion sizes of the meals your eating? Especially the "meat or chicken"? How many grams of protein are in each shake you have?

[Patrick McGuffin]

if you want more protien you can always add in a protien shake/bar with your bagel and fruit,that meal seems to be on the lite side as far as protein goes, i usually have adams all natural peanut butter as the main scource of efa's along with fish (not to often though, salmon and tuna is the only types of fish i eat and salmon is expensive ) , and you can always make a olive oil/vinnegar dressing for your salads, just dont go overboard

with that said i have a couple of questions, why do you (jacob) suggest 4% cc and , are yams and sweetpotato's really lower on the gi??, and what ever happened to calling them simple and complex carbohyrdates??

this may seem funny because i know alot about proper nutrition but dont have the motivation to eat right on a daily basis, so in affect am not exactly "in shape" (damn my lack of self control)

[Jamie McEwan]

How's your overhead doing with the recent weight loss, Jesse? Still going strong and feeling like you could break that 345lb axle mark you set?
I know you like Muscle Milk, Jesse, so why not mix some in with the oatmeal, too?

[patrick w.]

Good, I need to know that. Please give me suggestions on where to eat more protein.

I am 6ft, 330-335lbs. I carry a lot of muscle but also a fair amount of flab. I want to lose fat but maintain my strength and lean mass, so I am not looking for a crash diet. More along the lines to improving my performance in strongman. I think I would be better at around 305-310.


Portion size like Jake says is crucial and will really help. Also, if you could list your daily caloric and macronutrient intake that would be a plus too. fitday.com has a pretty good data base.

Basically what you need to do is chart your diet for a week or two to get an idea of your set point and caloric maintenace. From there you can taper things down.

As far as strength goes it is possible but the diet has to be dead on with your training program to make sure you are maxamizing your energy levels in a hypocaloric state.

[Jesse Snadden]

Jacob Sauter

How many grams of the EFA's are you getting? What are they coming from?
Pill form, roughly 1000mg each. I take 4 in the morning.

are lower GI
Do you mean lower in sugar ?

Pasta is actually OK if you cook it aldente
Aldente ?

Is there any way you could list the portion sizes of the meals your eating? Especially the "meat or chicken"? How many grams of protein are in each shake you have?

I’d say roughly 8-10 oz of meat per meal and my shakes are roughly 60g of protein each.

Jamie McEwan

How's your overhead doing with the recent weight loss, Jesse? Still going strong and feeling like you could break that 345lb axle mark you set?
I know you like Muscle Milk, Jesse, so why not mix some in with the oatmeal, too?

Strength is doing good. Although this week has been rough, I think it's because friday I had an insane workout, painted over 2500 square feet of ceilings during the week-end for my new house (which is hard on the back and shoulders) and didn't eat or sleep enough all week-end because of the painting.

Despite that I am still breaking PR's on my deadlift, curls, push pressing etc... I've already leaned out a fair amount, everyone is telling me so. But I know my diet could be even better, I figured this forum to be a very good one on that topic because everyone here seems to follow a strict diet (at least from what I have seen so far).


And a question for anyone, how should I eat the peanut butter ? With a spoon ? How much of it ?

[patrick w.]

Pill form, roughly 1000mg each. I take 4 in the morning.

you can easily take more than that. that is only 4g of fat (or 40cals). You can take more through out the day.

Do you mean lower in sugar ?

Low GI (glycemic index) doesn't neccessarily mean just low in sugar. Something can be low in sugar but still have a higher GI because it may convert rapidly to glucose in your body. Pasta is an example as is white bread.


Aldente ?

Aldente means partially cooked (kind of hard and a little raw).


I’d say roughly 8-10 oz of meat per meal and my shakes are roughly 60g of protein each.

Anyway you could get specific? Amount per day? Carbs? Fats? Calories?


And a question for anyone, how should I eat the peanut butter ? With a spoon ? How much of it ?

Sometimes I eat it with a spoon. Sometimes I put it in my shake or on sprouted whole grain bread. Also good in the oatmeal. Make sure you are eating all natural PB so that you are staying away from the partially hydrogenated oils.






12345678910

[Jesse Snadden]

Anyway you could get specific? Amount per day? Carbs? Fats? Calories?

Not really, I don't know how to track that.

[patrick w.]

Not really, I don't know how to track that.


here ya go (fitday.com)

or this (http://www.nal.usda.gov/fnic/foodcomp/search/)

[Jesse Snadden]

Thanks buddy, I'll get back when I have more questions.

thanks everyone for the quick replies.

[Jacob Sauter]

if you want more protien you can always add in a protien shake/bar with your bagel and fruit,that meal seems to be on the lite side as far as protein goes, i usually have adams all natural peanut butter as the main scource of efa's along with fish (not to often though, salmon and tuna is the only types of fish i eat and salmon is expensive ) , and you can always make a olive oil/vinnegar dressing for your salads, just dont go overboard

with that said i have a couple of questions, why do you (jacob) suggest 4% cc and , are yams and sweetpotato's really lower on the gi??, and what ever happened to calling them simple and complex carbohyrdates??

this may seem funny because i know alot about proper nutrition but dont have the motivation to eat right on a daily basis, so in affect am not exactly "in shape" (damn my lack of self control)

Like Patrick stated, GI is the glycemic index. Yams and sweet potatos are lower on the scale(slower burning carbs). So you could call them complex carbs, same thing. I just thought it looked like he needed more fat and protein in his last meal. Thats why the higher % cc and the shake.

[Jesse Snadden]

Well I took that advice to heart and bought all natural peanut butter, ate a lot last night along with some eggs and 2% Cottage cheese (I couldn't find the 4%).

[patrick w.]

Well I took that advice to heart and bought all natural peanut butter, ate a lot last night along with some eggs and 2% Cottage cheese (I couldn't find the 4%).


2% is fine. I think it tastes better than the full fat (4%). You can eat it and take some fish caps to balance out the fat intake of the meal. Cottage cheese is ideal before bed time because of the casien protein.

careful with the PB. just becasue it is natty doesn't mean it isn't jacked with calories!