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Trying to get this nailed down
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 2008-09-25 9:38 AM |
Expert  757    Florida |  Subject: Trying to get this nailed downHey everyone! Struggling trying to fine tune my plan nutro-wise, and figured a bunch of extra eyes could not hurt. Here is the plan with the breakdown, I know-through reading-i need to be in the 50-60% carb range, and at same time im trying to stay 100-200 cals under RMR+exercise, but struggling. Anyways any help or suggestions is mucho appreciated! I tried to include the breakdown for every ingredient but it came out all crazy on here with the formatting, so I just put the grand totals at the bottom. I am used to tracking everything from when i was bodybuilding, so i break it down by every macro guideline. Also wanted to note this plan is for my first tri-a sprint. I will be using the 20 week sprint tri plan from this site. 6:45 AM 1 scoop whey 1 medium banana 7:00 AM Morning Training 7:30/45: Recovery- 1scoop gatorade 1/2 scoop whey 8:30 AM 3/4 cup whole oats 1 scoop MuscleMilk 11:00 4 oz. chicken breast 1 cup veggies(green) 3/4 cup brown rice 2:00 PM 4 oz. chicken or fish 3/4 cup brown rice/pasta 5:00 PM 1 banana 1 scoop whey 5:45 PM Evening Training 6:45 PM: Recovery-1 scoop gatorade 1/2 scoop whey 7:30- 4.5oz. chicken or beef 1 cup veggies Before Bed: 2 Tablespoons all natural PB TOTALS Calories=2640 Fat=47.6 Sat. Fat=10.85 Protein=223.9 Carbs=322.3 %'s 16%-fat 34%-protein 49%-carbs RMR=2069+ 300-600 calories burnt w/exercise Edited by BeginnerMan 2008-09-25 9:45 AM |
| 2008-09-25 11:40 AM in reply to: #1695516 |
Master 1420 Victoria, BC | Subject: RE: Trying to get this nailed down IMHO, that's a lot of scoops of manufactured food and not enough real food. Why so much whey and muscle milk? I would recommend combining protein and carbs at every meal, and moving your breakfast to post-workout, so it can be a good recovery meal. And try to get more real food, and less things that come in scoops/cans/bottles ... by my count, you have 8 meals a day listed - yet only 3 of them consist of real food and the remaining 5 are supplemented in some way. My basic advice - don't worry too much about specific calories, protein and carb content - just make healthy choices, eat clean and close to nature, keep your portions appropriate, and if you're feeling good then you're doing it right. Triathlon training and bodybuilding are two completely different beasts. ;-) And remember - you only need Gatorade or a replacement beverage if you're working out for 60 minutes or longer, at a high-intensity pace. Otherwise, just plain old water is best. How much water are you drinking in a day? |
| 2008-09-25 12:27 PM in reply to: #1695516 |
Expert 757 Florida | Subject: RE: Trying to get this nailed down THanks spirit, thats some good info. I have to keep telling myself that BBing and tri's are completely different, ie-don't need that much protein etc... I drink over a gallon of water a day. about 130 oz. I use the whey and muscle milk(which is basically a fatty whey) to just help with my protein intake and keep my cals at a reasonable number. I am also trying to trim down my bodyfat from 14% to 10% while training for this sprint in Mid-March. So that is why i am trying to eat at 100-200 under RMR+exercise. If it starts affecting my training, I have no problem slowing the weightloss and eating at maintenance. The gatorade was helpful info. When i lifted it was usually about a 45 minute session then cardio so it was over hour and i took a pre formulated recovery mix. The plan calls for a progessive load twice a day workouts but for instance monday am would be 12 minute swim and afternoon a 25 minute bike, then by friday it might be a 25 minute swim and 45 minute bike. Don't quote me on those numbers but thats the outline of the plan. so should i just save the recovery stuff for the longer workouts /end of week workouts when they are at their peaks in minutes? Thanks again |
| 2008-09-25 9:45 PM in reply to: #1696072 |
Master 1420 Victoria, BC | Subject: RE: Trying to get this nailed down No you're still going to need a recovery meal after every workout - however it should be your meal for that time of day (breakfast, lunch, dinner, etc) rather than a supplemented recovery compound. For example - morning workouts, breakfast is your recovery meal. After-work workouts, supper is your recovery meal ... and as long as you're getting lean protein with complex carbs at every meal, with lots of fresh fruit and veggies throughout the day - you shouldn't have to worry about leaning out and dropping body weight for the tri. That will happen naturally as you transition from strength to endurance training.  |
| 2008-09-26 8:04 AM in reply to: #1695516 |
Expert 757 Florida | Subject: RE: Trying to get this nailed down Thank you so much Spriit! awesome information. Now I understand exactly. Thanks again! I will use my reg. meals as recovery meals and that should help on all accounts in regards to both the number of meals and calories im taking in. Thanks! |
| 2008-09-29 5:38 PM in reply to: #1695516 |
Expert 757 Florida | Subject: RE: Trying to get this nailed down ok so as a followup to this with a few more questions. I adjusted my diet to have reg. meals after am and pm workouts and taking in 120 cals less than RMR+exercise so i can trim a little BF along the way. its 50% carbs, 30% protein, 20% fat. all healthy with 5% of the fat intake from saturates. My questions are: Do i even need that many carbs if my training is not going beyond an hour a session? If i am training am and pm and the TOTAL time exceeds an hour and a half should i bump up carb intake that day? i.e. because my plan is a progressive load id take in more carbs later in the week than i would in the beginning. I am training for my first tri-a sprint-800M swim, 12.76 bike, 2.76 run, Other than the few weeks leading up the the tri when my training is heaviest and then when i taper it off, can I do a clean intake of calories along the lines of 40% carbs, 25% fat, 35% protein without affecting my training? I mean my sessions arent going longer than an hour so carbs shouldnt be a huge part of my diet with post workout fast carbs etc... correct?? anywhoo that would sure clear up some confusion for me if anyone could chime in. Thanks! Edited by BeginnerMan 2008-09-29 5:39 PM |
| 2008-09-29 6:18 PM in reply to: #1695516 |
Master 1741 Chapel Hill, NC | Subject: RE: Trying to get this nailed down I admire your analytical approach to your food intake! I am more of a trial and error person. I have a book called "Sports Nutrition for Endurance Athletes" by Monique Ryan. I have skimmed it for specific information that I need, but it's too hard to read it all, or maybe I have ADHD! Here's a page out of it that might help you. Joe Friel's Training Bible also talks about nutrition for training, and he suggests different percentages for each phase of the training cycle, like Monique does in this chart below. Might be worth a trip to the bookstore to look at those two books. Edited by keyone 2008-09-29 6:22 PM (nutrition.jpg) Attachments ---------------- nutrition.jpg (49KB - 15 downloads) |
| 2008-09-30 5:56 PM in reply to: #1695516 |
Expert 757 Florida | Subject: RE: Trying to get this nailed down what a great response!! thank you so much keyone!!! The only thing i struggle with from first glance is the recommendation of 98 grams of protein for a 160 lb male. I am a believer(and a firm one at that) in 1 lb of protein per pound of bodyweight per day, but I could make that sole adjustment and actually be ok with it i think. I am gonna go to the bookstore and get those two books that you mentioned. THanks again for the great advice!! |
| 2008-10-03 2:57 PM in reply to: #1695516 |
Extreme Veteran 3177 | Subject: RE: Trying to get this nailed down I may just be getting into Tri's myself but I have experience with dieting for endurance sports so here is my 2 cents, take it for what it is worth. if you were a body builder and are no longer working towards that goal then you don't need to maintain that large of a muscle mass at all. If you don't need to maintain it as much then you probably don't need so much protein. Also remember that all natural foods (fresh fruits/veggies/yogurt etc.) are jam packed with more nutrition than you will get from any supplament out there and are easier to digest since humans, as a species, have grown up eating them. If you need to eat before you workout in the morning/evening like I do then just take a small part of your normal breakfast (in my case an english muffin with adams pb on it) and eat that with a good glass of water before your workout. after the workout eat the rest of breakfast (an egg, some oatmeal, and a piece of frut is my choice). this refuels what you burned and gets you started well for the day. also remember to listen to your body. If you are not eating enough it will tell you! |
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