Diet advice.

[Dado]

Ive just restructured my diet completely based on University expenses and training goals. This is my daily diet during the weekday which is always the same I havent eaten anything different for a month now. This is also going together with a weights training programme.

The variance of times is due to my lecture times differing but the meals always fall inside the times.


Meal one: (6-9am)

Banana, orange juice, dymatize protein shake (23g protein), sandwitch with nutella and some other light and quick meal I can fit in because im always running to be on time.


Meal two: (10am-1pm)

1x 95g of Thai Chilly Tuna (17g protein)
1x 150 ml V8 Vege and Fruit juice (100% Vitamin C and 100% Vitamin A)


Meal three: (2pm-3pm)

1x 95g of Thai Chilly Tuna (17g protein)


Snack 1: (4pm-6pm)

1x 175g of mixed nuts and dried fruit (Brazil nuts, peanuts, almonds, dried raisins and apricots) - sometimes substituted with a low fat protein shake (20g protein).


Meal four: (6pm-8pm)

1x 95g of Thai Chilly Tuna (17g protein)


Snack 2: (9pm)

1x 350ml Musashi protein shake(30g protein) - after training that finishes at around 9.


Meal five: (10pm-11pm)

Dinner at home (usually chicken and rice, steak or other dinner meal)


Snack 3 (Before bed 11pm-1am)

Dymatize protein shake (23g protein)


I love this diet and and im sticking to it diligently but I just want to know if its got any flaws. Im not sure if its healthy to consume so much tuna but I really like it and they are small portions that are quick and cheap. All together I think I get around 120-160g of protein a day which is my primary goal.

[El Presidente]

Good stuff. I use this whey protein shake that actually tastes good - so I get in the ammount of protein I need per day. Lots of chicken, Salmon, Tuna etc. But I need to structure the whole thing a lot better when I start fighting seriously next year.

So I'll borrow a leaf from this :)


PS: Should add some cottage cheese to that list. Jodi drilled me about the importance of it. But I dont think I can afford to eat the ammount of cottage cheese she recommends.

[( o Y o )]

What exactly is your goal? I am sure guessing it is not cutting weight. LOL

And too much tuna is NOT good for you.....trust me, I have been there and done that (and ended up in hospital, lol)

[Dado]

Good stuff. I use this whey protein shake that actually tastes good - so I get in the ammount of protein I need per day. Lots of chicken, Salmon, Tuna etc. But I need to structure the whole thing a lot better when I start fighting seriously next year.

So I'll borrow a leaf from this :)


PS: Should add some cottage cheese to that list. Jodi drilled me about the importance of it. But I dont think I can afford to eat the ammount of cottage cheese she recommends.


Cottage cheese? Interesting. I really like cheese but my favourite is Camembert. Do you mind telling me what Jodi told you?

Today at a supplement shop i talked to a helpful guy. His advice regarding my diet was that it wasnt high enough in carbs. He said to get the most out of a high protein diet you need a lot of carbs to help the protein conversion. So im including oats for breakfast and some muesli bars throughout the day.

What exactly is your goal? I am sure guessing it is not cutting weight. LOL

And too much tuna is NOT good for you.....trust me, I have been there and done that (and ended up in hospital, lol)

Yeah youre guess is right!

Why did you end up in hospital? Im eating canned tuna so im guessing you were having it raw?

[( o Y o )]

^ complex card I assume he means, not the simple ones currently there. Oats are great...sweet potato etc. Muesli bars are full of sugar I think you'll find.

Shoot jodi a pm. She wont mind, and she may be pleasently surprised to see the forum hasn`t died. lol

[danvari]

Yeah I agree with the supplement guy, you should up the carbs a bit. If you're dieting for cutting weight you could add some complex carbs (parboiled rice, quinoa seeds, bulgur wheat, etc...), mainly to the lunch, and change the dinner carbs from rice to parboiled rice.

If you're dieting mainly for athletic performance (or muscle building), you should add a lot more carbs to your diet. I would recommend some faster carbs, like pasta, rice and potatoes. It doesn't have to be humongous amounts of carbs (unless you're trying to carb-load the body), but you should get some intake of carbs in every meal, since they prevent your body from going into a catabolic state (and thus breaking down protein, i.e. muscle).

Your breakfast seems to be quite rich in fast carbs (banana, nutella). I would recommend you to change them to more complex carbs. An example of a good breakfast can be: Oatmeal porridge, nuts and fruit, a sandwich made of dark rye bread with ham or cheese. If you're short on time you could just use a blender and mix together some oatmeal, protein powder, oat milk, fruit and other stuff you need into a thick gooey shake to drink on the run (you'll get used to the taste). I would really recommend you to focus on the breakfast though, in Sweden you always hear that breakfast is the most important meal of the day, and many studies have shown this to be true (I can give you a more thorough explanation of this if you want to).

Also I need to give a slight warning about eating to much canned tuna, a friend of mine got a slight case of lead poisoning after eating 3 cans of tuna a day for a couple of months when he was strength training. The doctor told him to lay off the tuna immediately.

Good luck with the training and dieting.

[( o Y o )]

Why did you end up in hospital? Im eating canned tuna so im guessing you were having it raw?

Years back (when I actually trained lol) I was on a high protein phase and as I was working about 18 hours a day canned tuna was the most portable type so I ate a few to several cans a day of it for several weeks.

I started getting uncontrolable shakes in my arms and legs, major cramps and pain in the lower back/kidney area, high fevers and finally violent vomiting and diarrhea all hitting over about a 24 hour period. I was totally out of it, and taken to hospital the following morning where after sticking tubes in me everywhere and hooking me up to IV's the doctor said I had some mercury poisoning.

[danvari]

Tuna is quite rich in heavy metals, so too much tuna is not good for you. And that's a shame, since it's such a portable protein source.

[Dado]

Ah fuck there we go I knew it.

I actually guessed tuna would have a lot of mercury. Well how the hell can I substitute a $2 can of tuna that gets me so much of my protein for a similar cost?

http://www.nrdc.org/health/effects/mercury/tuna.asp

This is messed up, what the hell are we doing to our world??

[chinese coral]

Ah fuck there we go I knew it.

I actually guessed tuna would have a lot of mercury. Well how the hell can I substitute a $2 can of tuna that gets me so much of my protein for a similar cost?

http://www.nrdc.org/health/effects/mercury/tuna.asp

This is messed up, what the hell are we doing to our world??


You could add lentils and beans to your diet. If you´re having rice, you could for instance add red lentils.

[El Presidente]

Cottage cheese? Interesting. I really like cheese but my favourite is Camembert. Do you mind telling me what Jodi told you?

Today at a supplement shop i talked to a helpful guy. His advice regarding my diet was that it wasnt high enough in carbs. He said to get the most out of a high protein diet you need a lot of carbs to help the protein conversion. So im including oats for breakfast and some muesli bars throughout the day.


I'll forward you the PM that Jodi sent me regarding the Cottage cheese. She really really knows her stuff. No one has ever broken it down for me like she does.

Oats is very good. If you can - try and find a South African shop that sells 'Jungle Oats'. By far the best Oats in the world for me. All the top boxers that came from poverty here in SA grew up on Jungle Oats

[El Presidente]

Good SAfrican site in regards to eating guides etc

http://www.evox.co.za

[( o Y o )]

I actually guessed tuna would have a lot of mercury. Well how the hell can I substitute a $2 can of tuna that gets me so much of my protein for a similar cost??

Over here they have tubs of cottage cheese for $3 that has 36g of protein, 8g of fats and 3g of carbs.

[danvari]

Ah fuck there we go I knew it.

I actually guessed tuna would have a lot of mercury. Well how the hell can I substitute a $2 can of tuna that gets me so much of my protein for a similar cost?

http://www.nrdc.org/health/effects/mercury/tuna.asp

This is messed up, what the hell are we doing to our world??

As many have said, cottage cheese is a very good (and cheap) protein source. Another classic is making omelet of egg whites (or if you aren't afraid of salmonella, just mixing the egg whites into your shakes, but that doesn't really taste good at all). I've seen fighters making porridge and adding egg whites to it as well (I guess it's an acquired taste).

But really think about the breakfast advice I gave you, sorry for nagging, but what you eat for breakfast has a quite big effect on your blood sugar levels for the rest of the day.

[RedHawk]

I agree with oyo. Too much tuna is no good. They say that you risk mercury poisoning if you eat more than 1 can per day.

So exchange the tuna for some chicken, turkey or steak.