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Nutrition Question - Can I see what you typically eat?


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Meal 1: some whole fruits (usually orange, banana, and frozen strawberries) blended with green tea and hemp protein

or apples dipped in almond butter + green tea

 

Meal 2: avocado hummus + tomatoes wrapped in kale and/or romaine leaves

or tomato wedges + cucumbers dipped in some sort of bean puree

 

Meal 3: another smoothie similar to meal #1

 

Meal 4: big green salad with whatever veggies I happen to have on hand, generally kale/bok choy/romaine leaves, cucumbers, tomato, carrots, with beans and/or nuts thrown on top, plus an oil-less salad dressing which I usually throw together with some sort of fruit juice, black pepper, cumin, whatever appeals to me at the time

or some sort of vegetable/bean soup

 

I don't have a defined meal 5, but I'll generally end up snacking on nuts, fruits, and/or veggies towards the end of the night

 

And if anyone would be so inclined, I'd like some feedback on my diet, as I'm rather new to this.

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1. Either hemp protein shake or pea/soy/rice protein shake with 1/2 cup berries in it and 1 tsp - 1 tbsp flax seed.

1. Either hemp protein shake or pea/soy/rice protein shake with 1/2 cup berries in it and 1 tsp - 1 tbsp flax seed.

OR

1/2 cup oats with 1 tsp - 1 tbsp flax (sometimes 1/2 cup berries)

1/3 block tofu

 

2. Shake or Oat meal here

 

3. 1 cup homemade lentil dish or 1 cup beans plus tons of green veggies

OR

Sometimes a Trader Joe's Black Bean Enchilada meal with green veggies

 

4. apple or 1/2 grapefruit with 14 almonds

 

5.A serving of Tofu, seitan, beans with either a big green salad or lots of green veggies, 1/2 sweet potato or 1/2 cup br. rice or quinoa.

 

6. Shake or silken tofu blended with 1/2 cup berries or 1 tsbsp cocoa powde

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  • 4 weeks later...

Here is what i eat at the moment.

 

Meal 1.

Weet-Bix + Special K + Honey.

Protein shake (Mixed with water.)

Banana.

Vitamins: Iron tablet, Multivitamin, 3 x Flax seed tablets.

 

Meal 2.

Brown Rice + Veggies (Peas, corn, carrot, etc)

Protein shake (Mixed with water.)

1 Tub of Yogurt.

 

Meal 3.

Brown Rice + Veggies (Peas, corn, carrot, etc)

2 Soy sausages or similar.

Vitamins: Multivitamin, 3 x Flax seed tablets.

 

Meal 4.

Brown Rice + Veggies (Peas, corn, carrot, etc)

Protein shake (Mixed with water.)

1 teaspoon of L-Glutamine. (Mixed with water.)

 

Training.

 

Meal 5.

Protein shake (Mixed with water.)

Maybe some rice.

2 - 4 Soy sausages.

 

Meal 6.

Protein shake (Mixed with water.)

 

 

I drink plenty of water throughout the day.

 

Snacks: Nut bars, almonds, pumpkin seeds, dates.

 

Weight training days:

- Source more protein from: Protein bars, an extra shake, more Soy sausages. (Total 200 grams.)

- An extra teaspoon of L-Glutamine. (Mixed with water.) after training.

- 1 to 3 Table spoons of Glucose, after training.

 

Goals: Just to getting fitter for boxing and survive gym (Heavy weight lifting.)

 

This seems to well for me, but I am open to suggestions.

 

I am 6'2", 92 kg (202 pounds) age 25

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  • 4 weeks later...

I am pure ectomorph

 

Im programming my diet,but already I got a list

of caloric foods.

 

 

 

I prefer raw foods for vitamins and digestion.

But some foods in the list aren't raw,are elaborated.

 

I use elaborated food at dinner,

because at dinner I am hungry of elaborated foods.

 

At dinner I have not the problem of digestion

because I have not others meals after dinner.

 

 

 

 

 

 

-----------------MACRONUTRIENTS-----------------

 

WATER:

mineral water.

 

 

 

PROTEINS:

Germs of Yellow Soy and other similar

I want try NORI

A bit of the most proteic beans (azuki or italian borlotti)

Vegetal burgers,tofu,seitan,soy milk.

 

 

 

CARBO:

Bananas

Fruit juice

Apples

Rice,bread,pasta

 

 

 

PURE FATS:

Oils

 

 

 

MULTIPLE MACRONUTRIENTS FOODS:

Various seeds

Avocado ( a bomb, great for hardgainers)

nuts

 

 

 

SUPPLEMENTS

I think to use some Soy protein supro powder,

iwere I live is easy find the "Enerzone" brand.

 

I got creatine already,3 grams x day.

 

 

 

 

 

 

 

 

 

-----------------MICRONUTRIENTS-----------------

Food I listed for macronutrients gives me a lot of vitamins,but I add:

 

Vitamin A,D:carrots,tomato.

I expose to sun for d metabolization.

 

 

SUPPLEMENTS:

I take berocca for b group,zinc,other.

I take Iron supplement.

--------------------------------------------------------

 

 

 

 

 

I like suggestions because 10 years ago I wrong

and I got the doubt I am wrong again now...

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  • 3 weeks later...

I rely too heavily on Nutritional Yeast, at the moment... so I'm changing my diet (all wholefoods, by the way).

 

21g Almonds (120, 4.2g)

200g Watermelon (60, 1g)

100g Blueberries (57, 1g)

100g Spinach (23, 2.8g)

50g Oats (194, 8g)

20g Prunes (48, 0.4g)

5g L-Glutamine (20)

1 Multivitamin

kCal: 522

Protein: 17.4g

 

10:30

75g Spinach (17, 2.1g)

50g Broadbeans (171, 13g)

50g Cowpeas (172, 12g)

40g Soybeans (178, 15g)

7g Almonds (40, 1.4g)

kCal: 561

Protein: 46.5g

 

1:00

50g Quinoa (184, 7g)

100g Lentils (353, 26g)

kCal: 537

Protein: 33g

 

2:00

5g L-Glutamine (20)

10g Prunes (24, 0.2g)

kCal: 68

Protein: 0.2g

 

3:30

100g Soybeans (446, 36g)

20g Prunes (48, 0.4g)

200g Watermelon (60, 1g)

5g Creatine

kCal: 554

Protein: 37.4g

 

6:00

75g Spinach (17, 2.1g)

50g Cowpeas (172, 12g)

50g Amaranth (185, 7g)

25g Broadbeans (86, 6.5g)

7g Almonds (40, 1.4g)

kCal: 500

Protein: 29g

 

8:30

300g Sweet Potato (270, 6g)

25g Broadbeans (86, 6.5g)

25g Amaranth (93, 3.5g)

kCal: 489

Protein: 17.4g

 

11:00

28g Flaxseed (150, 5g)

20g Prunes (48, 0.4g)

kCal: 198

Protein: 5.4g

 

Yum. Should hit all vitamins and nutrients too, bar D and B12. Tha mt's what the multivitamin is for though.

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I rely too heavily on Nutritional Yeast, at the moment... so I'm changing my diet (all wholefoods, by the way).

 

21g Almonds (120, 4.2g)

200g Watermelon (60, 1g)

100g Blueberries (57, 1g)

100g Spinach (23, 2.8g)

50g Oats (194, 8g)

20g Prunes (48, 0.4g)

5g L-Glutamine (20)

1 Multivitamin

kCal: 522

Protein: 17.4g

 

10:30

75g Spinach (17, 2.1g)

50g Broadbeans (171, 13g)

50g Cowpeas (172, 12g)

40g Soybeans (178, 15g)

7g Almonds (40, 1.4g)

kCal: 561

Protein: 46.5g

 

1:00

50g Quinoa (184, 7g)

100g Lentils (353, 26g)

kCal: 537

Protein: 33g

 

2:00

5g L-Glutamine (20)

10g Prunes (24, 0.2g)

kCal: 68

Protein: 0.2g

 

3:30

100g Soybeans (446, 36g)

20g Prunes (48, 0.4g)

200g Watermelon (60, 1g)

5g Creatine

kCal: 554

Protein: 37.4g

 

6:00

75g Spinach (17, 2.1g)

50g Cowpeas (172, 12g)

50g Amaranth (185, 7g)

25g Broadbeans (86, 6.5g)

7g Almonds (40, 1.4g)

kCal: 500

Protein: 29g

 

8:30

300g Sweet Potato (270, 6g)

25g Broadbeans (86, 6.5g)

25g Amaranth (93, 3.5g)

kCal: 489

Protein: 17.4g

R

11:00

28g Flaxseed (150, 5g)

20g Prunes (48, 0.4g)

kCal: 198

Protein: 5.4g

 

Yum. Should hit all vitamins and nutrients too, bar D and B12. That's what the multivitamin is for though. Ratios are around 60-20-20. All wholefoods, yay!

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Feel free to critique my diet if you want! I'm sure there is room for improvement.

 

meal 1:

2 bananas (sometimes with peanut butter)

orange juice

 

meal 2:

random fruit

green leaf lettuce salad

reduced fat dressing

 

meal 3:

tofurkey slices

vegannaise & mustard

light wheat bread

carrots

 

meal 4:

spinach wrapped in a light tortilla

unsweetened soy milk

 

meal 5:

quinoa or brown rice

black or kidney beans, or lentils sometimes

nutritional yeast

whatever spices I feel like

broccoli

 

meal 6:

sorbet sometimes

or beer...occasionally.

 

In other news, has anyone tried silk unsweetened soy milk? I think it's new...and it is by far the most delicious soy milk EVER. I could drink gallons of that stuff daily. I don't know why people think soy milk always needs all this sugar in it.

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  • 2 weeks later...

Yesterday I ate well ...

 

Breakfast: Lots of grape + 100g almonds

 

Snack: 1 Banana

 

Lunch: 1 Melon + 100g cashews

 

Snack: 1 Banana

 

Dinner: Mix of Tomato, Cucumber, Pepper,Avocado + 100g walnuts

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  • 3 weeks later...

Meal 1: Shake (Soymillk, Banana, Flax Seeds, Rice Protein, Oats), With either Oatmeal or Toasted Oats

 

Meal 2: Apple, Cashews/Almonds, Shake(Almond Milk, Rice Protein)

 

Meal 3: Changes Daily. Today is Tofu Spinach Lasagna. Usually a however its a protein, carbs, and veggies

 

Meal 4: Shake (Almond Milk, Rice Protein, Oats, Banana, Strawberries) then an apple

 

Meal 5: Odwalla Bar, Shake (Almond Milk, Protein)

 

Meal 6: Typically it changes but most of the time its a pasta dish, with veggies and some type of protein.

 

Meal 7: Slice of Whole Grain Toast with Peanut Butter(the good stuff lots of oil separation), Shake (Almond Milk/Soy Milk, Protein)

 

Shakes are easier for me to do since I work alot on the road. If I am home more I eat more whole meals.

 

This yields me usually around 4000 calories a day (500g Carbs, 250g Protein, 90 -100g Fat approx) I workout out 6 days a week. My supplements are nothing more than Multi vitamin, Vitamin C, Calicum and occasionally some herbs. Drink at least a gallon of water a day.

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  • 2 months later...
  • 6 months later...

Hello everybody!

 

I checked the post of Troy about his nutrition here on the forum, while reading his blog on nutritiondata. I found it very interesting!

I tracked also on the database everything what I normally eat on a day and...I noticed that I need some extra 900 kCal (for weight gain) and maybe some extra proteins. Can anybody help me with that?

Here's what I eat:

 

Meal 1:

- 1 shot of Thaitian Noni

- Whole wheat bread, 3/4 slices

- Peanut butter: about 4 tbsp

- Honey: 3tbsp

- Green tea: 1 cup

 

Meal 2:

- SunWarrior protein shake (32g of pro)

- Açai powder: 2 tsp

- Banana or apple (opt.): 1

 

Meal 3:

- Lentils: 100g

- White rice or quinoa: 50g

- Broccoli and/or asparagus: about 50-60g

 

Meal 4:

- SunWarrior protein shake (32g of pro)

- Almond nuts: 25g

 

Meal 5:

- 1 shot of Thaitian Noni

- Green smoothie made with: lots of spinach, pineapple, mango, 1-2 banana, 3g spirulina, 1 tsp raw cacao, 2tsp açai powder, water, Sunwarrior protein (32g of pro)

 

The result on nutritiondata is that the amino acid profile is great, some vitamins and minerals too, but beside that my diet is lacking 900 kCal and a bit protein (total 134g), I really should "boost" more the vitamins / minerals.

I don't know from where should I take those extra 900 kCal :S

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Yesterday I ate well ...

 

Breakfast: Lots of grape + 100g almonds

 

Snack: 1 Banana

 

Lunch: 1 Melon + 100g cashews

 

Snack: 1 Banana

 

Dinner: Mix of Tomato, Cucumber, Pepper,Avocado + 100g walnuts

 

 

I have done about 6 month on a raw diet, I felt amazing and I cleaned my body so much!

Personally, I would add 1 banana on every snack and add something on lunch. But depends on you.

Bella città Venezia

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My recommendations for you is more beans and lentils as well as some tempeh. Tofu is delish but not three or four times a day. Tempeh is really yummy and it's easy to cook it in the microwave with a dash of bbq sauce. (I do about 3 min at 80% for 1/2 a package, maybe a little more time).

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My recommendations for you is more beans and lentils as well as some tempeh. Tofu is delish but not three or four times a day. Tempeh is really yummy and it's easy to cook it in the microwave with a dash of bbq sauce. (I do about 3 min at 80% for 1/2 a package, maybe a little more time).

 

Uhm I see, thx for the advice

 

What is tempeh made of?

I changed my diet to 3 green smoothies, 1 portion of lentils+broccoli, bread+ peanut butter

 

The amount of food in the 3 smoothies looks like this in total: 150gr almonds, 6 bananas, 6 scoop of sunwarrior raw protein, pineapple, 1 mango, spinach, 2 tbsp açai, 3g spirulina. I reach a total of 2955 kCal and 177g pro.

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Tempeh is made from fermented soybeans. The fermentation used to make tempeh makes it easier on the digestive system than tofu, at least for most of us. I know if I ate tofu three or four times a day nobody would want to be near me, haha!

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  • 1 month later...
  • 3 weeks later...

Today- I worked out before breakfast and then ate...

 

7 am - oatmeal with almond milk and a scoop of protein powder

watermelon slices

slice of wheat bread with peanut butter

H20 and coffee

 

( I usually eat a snack between bkfast and dinner but was almost late for work...so today..no in between snack!)

 

12 pm - quinoa with mixed veggies, lentils, kidney beans and spaghetti sauce

apple

h20

 

3:00 pm - protein shake and an orange

 

4:00 pm stopped for coffee @ Bronzeville Coffeehouse

 

7:00 pm leftover quinoa pasta with veggies, lentils,kidney beans,spaghetti sauce and added a slice of tofu

apple. H20

 

8:00 I always end with dessert! Tofu with coconut milk and sweetend with stevia. A handful of nuts and some crushed cereal to top it. And a cup of tea

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Weightlifting days:

 

Breakfast:

Tea

EAA's

Fruit

 

25g BCAA's During Workout

 

Post Workout: >250 kcal

Meal replacement powder and protein blend

Piece of fruit or two

 

Snack: >250 kcal

Small Amount of Seeds or Nut Butter

20g Protein Powder

EGCG

 

Snack: >250 kcal

45g Protein Powder

10g Flaxseed Oil

EGCG

 

Dinner:

1 Cup of Lentils, 1 Cup of Peas, 1 Cup of Brown Rice, 1 Cup of Mixed Veggies, 45g Peanut Butter, 2 Slices of Sprouted Bread, 1 Cup of Berries, 1 tbsp Olive Oil, 16g Nutritional Yeast. Cup of coffee for desert

 

I fast 2 or 3 times a week for 12-24 hour fasts. One or two days fall on cardio days.

 

Breakfast:

Tea [w/ small bit of agave on cardio days]

 

25g BCAA's during workout

 

Snack:

5g BCAA's

+30 minutes

Tea

EGCG

 

Snack:

5g BCAA's

+30 minutes

Tea

EGCG

 

Dinner:

1 Cup of Lentils, 1 Cup of Peas, 1 Cup of Brown Rice, 1 Cup of Mixed Veggies, 45g Peanut Butter, 2 Slices of Sprouted Bread, 1 Cup of Berries, 1 tbsp Olive Oil, 16g Nutritional Yeast, Piece of Fruit

 

Dinner pt 2 1 or 2 hours later:

90g Protein, 30g Meal replacement, 1 Piece of Fruit, 10g Flaxseed Oil, 2 tbsp Nut/Seed Butter. I drink this monster shake while I am watching TV :]

 

I have applied pretty much all my protocols from my old diet to my new diet. Feels business as usual. Still slamming the iron pretty hard. ^_^;

 

Today I had an off day cause I wanted a treat and ate:

Breakfast:

10g EAA's

Tea

Fruit

 

25g BCAA's during workout

 

Pwo:

45g Protein

1 Banana, bit of agave

 

Snack:

Some walnuts and 20g Protein

EGCG

 

Snack:

10g Flaxseed oil, 45g Protein Powder, EGCG

 

Dinner:

1 Burrito, 1 Can of Chili Seasoned Pinto Beans, 1 Cup of Rice, 1 Dollop of this weird vegan sour cream I found<--pretty yummy, 1 Cup of Rice, 1 Cup of mixed veggies, 2 tbsp Peanut Butter and a lemon lime popsicle thingy.

 

Barely mixed up my macros too. >:]

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  • 2 weeks later...

I just picked up Jillian Michael's Making the Cut a couple of days ago after hearing good things from another non-meat eating friend. My friend however is still trying to figure out how to adjust Jillian's recommended diet plan as it is not vegan-friendly.

 

Her menu plans are designed to balance out proteins, carbs and fat based on how fast or slow one's metabolism functions. So for example, based on the quiz in the book, I would follow the balanced diet and some mornings for breakfast she lists cottage cheese or for lunch roast beef philly wrap....don't know how to substitute those with something vegan that will come close in terms of protein equivalency. Or does that even matter?

 

Not sure if anyone here has tried this program or any of her others, but the objective for this one is to get lean in 30 days, shedding those last 10-20 lbs. Would I be better off following parts of Robert's pre-contest diet, or perhaps borrowing some of the strategies other members have posted?

 

Any advice is appreciated. Thanks!

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Personally I don't care for diets that talk about 'blood type' or 'metabolism type' or 'hormone response type' or any other categories of people. Yeah people are different, but usually those 'type' diet books are just a gimmick to differentiate themselves from the thousands of other diet books.

 

You simply need to restrict calories, get lots of protein and veggies, and exercise. Those are the three things. Stick with it and you will get results! And feel free to ask for more details if you need them.

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You simply need to restrict calories, get lots of protein and veggies, and exercise. Those are the three things. Stick with it and you will get results! And feel free to ask for more details if you need them.

I would like more details.

To eat lots of protein and veggies, does it mean I can eat pork ribs, 10 cans of tuna per day, and lots of romaine lettuce with chocolate dazed donuts ? Also, if I am someone who is terribly skinny and I want to gain mass, I need to restrict calories ?

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You simply need to restrict calories, get lots of protein and veggies, and exercise. Those are the three things. Stick with it and you will get results! And feel free to ask for more details if you need them.

 

It is not that simple. All calories are created equal. If I am maintaining my weight on 2400 calories a day and consuming say 100g of fiber, and I restrict calories to 2100 calories a day by eliminating the thing with the fiber and replacing it with something that has a lower calorie count, but no fiber, I am now gaining 100 calories a day, whereas before I was maintaining my weight.

 

There has to be much more thought put into what you eat and what those calories represent.

 

I just picked up Jillian Michael's Making the Cut a couple of days ago after hearing good things from another non-meat eating friend. My friend however is still trying to figure out how to adjust Jillian's recommended diet plan as it is not vegan-friendly.

 

I wouldn't recommend listening to anything Jillian Michael says. Almost every personal trainer I have talked with thinks she is a joke and a huge sell out. No professional PT would ever do the things to an obese individual that she does on her show. And, she knows nothing about nutrition. If she did know something about nutrition, she wouldn't have to make a 300 pound woman run 5 miles to lose weight.

 

I am working on getting cut right now. I am doing P90X and some long slow distance exercises. I track my calories on fitday.com and restrict them from 500 to 1000 calories a day. I upped my protein intake with pea and rice protein and occasionally seitan and tofu to help maintain body mass. I am taking in anywhere from 20%-40% protein daily and 60 - 120 grams of fiber. It is slowly working for me, but considering I have had this fat since I was a baby, I expect it to be difficult.

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You simply need to restrict calories, get lots of protein and veggies, and exercise. Those are the three things. Stick with it and you will get results! And feel free to ask for more details if you need them.

I would like more details.

To eat lots of protein and veggies, does it mean I can eat pork ribs, 10 cans of tuna per day, and lots of romaine lettuce with chocolate dazed donuts ? Also, if I am someone who is terribly skinny and I want to gain mass, I need to restrict calories ?

Pork ribs are mostly fat, not protein. Romaine lettuce is good for you. Donuts are not protein or veggies. And she isn't looking to gain mass, she is looking to lose weight.

 

You simply need to restrict calories, get lots of protein and veggies, and exercise. Those are the three things. Stick with it and you will get results! And feel free to ask for more details if you need them.

 

It is not that simple. All calories are created equal. If I am maintaining my weight on 2400 calories a day and consuming say 100g of fiber, and I restrict calories to 2100 calories a day by eliminating the thing with the fiber and replacing it with something that has a lower calorie count, but no fiber, I am now gaining 100 calories a day, whereas before I was maintaining my weight.

 

There has to be much more thought put into what you eat and what those calories represent.

I think you are proving my point? I told her to eat veggies and protein, and eat under her maintenance calories. How does there need to be more detail than that?

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I think you are proving my point? I told her to eat veggies and protein, and eat under her maintenance calories. How does there need to be more detail than that?

 

Look at the math I presented. You can eat less than your maintenance calories and gain weight if you eat the right foods to maintain your weight, and the wrong foods to restrict your calories. For example, replacing lentils with avocados (a vegetable which is 75% fat).

 

And according to fitday, pork ribs are mostly protein. About 2/3's protein and 1/3 fat.

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