What type of protein

[malibu barbie]

I have been on a diet that Red Squirrel put together for me for about a month. I can really tell that my body is responding to the increased nutrients. I currently am using Optimum Nutrition 100% Whey Protein. I have 2 snacks and a PWO shake with 2 scoops of this protein (2 scoops = 46 g protein, 4 g carbs, 2 g fat).

Do you think I am getting enough carbs? Red Squirrel is this protein ok? I get about 8 hours of sleep and I am starting to get tired again in the afternoons. I am eating all of the food you recommended. The heavy weight low rep workout takes less time but is much more intense. I feel like my body is taking more energy to recover.

Any thoughts?

[go Yankees]

I haven't seen your diet but I'm guessing that if you're feeing tired, or sluggish, you're probably a little depleted on carbs, especially if you're cardioing too. Try adding more slow-burning carbs and see if you feel better

[figure_champ]

I've tried tons of different protein powders and think that Optimum is the best tasting by far and it mixes up so easily. I am pretty picky and need something that tastes good - otherwise I'll get sick of it. It's been over a year and I'm still drinking Optimum with no issues.

[Puddles]

Red's good, isn't she!

Post your daily meal plan including the timing of your training and the timing of your meals. What exactly are your goals right now? Are you working on building muscle or losing fat?

[malibu barbie]

Diet & goals

Puddles:

I am 5'9" tall, 140 lbs (18% bf). I want to compete in figure August 2006. I have to put on alot of muscle - since my arms and legs are so long.

7:00AM Meal 1- 5 egg whites, 1 whole egg. 3oz of turkey. 1/2 cup oatmeal

10:00AM Meal 2-2 scoop optimum nutrition whey shake w/ 3 strawberries, 1 tsp flax

12:30PMMeal 3- 6oz of chicken or tuna, 1/2 c. brown rice , 1c green beans

3:30 PMMeal 4- same as Meal 2

5:00 Lift weights

PWO shake - 2 scoop whey/ glutamine, 3 strawberries

7:30 PM Meal 5- 6oz turkey, chicken or fish. Red meat 2x/week, 2c greens.

10:30 PM Meal 6- 6 egg white omelet OR 1 scoop casein protein

1 gallon of water per day. Multivitamin. Calcium 1200 mg/day.

I lift one bodypart/night. Heavy weight 3 exercises, 3 sets of 6-8.

Cardio 5 times per week for 30 minutes (I use a HR monitor to stay within the 70%-85% range.)


I was overtraining before, consuming about 1300 calories, and intense spinning 45 minutes 6 x week. I get 8 hours of sleep. I am finally starting to see some increase in strength and muscle development. However I am starting to feel run down in the afternoons again.

[Puddles]

The diet looks good. How long have you been getting tired in the afternoons? Is it possibly hormone related? How tired are you feeling...like fall asleep at the wheel tired?

Some of us need more carbs or fats in our diets than others, you might want to try changing things a bit in meal 4...maybe adding more strawberries (just double up on the berries) or adding in some nuts (10 almonds is good) to eat with the shake.

Sometimes we go through phases due to stress and other influences that make us tired and diet has nothing to do with it but in a couple of weeks we're feeling fine again.

Hope you get over this hump quickly.

BTW, it's Wednesday, happy hump day! ;)

[redsquirrel]

Puddles:

I was overtraining before, consuming about 1300 calories, and intense spinning 45 minutes 6 x week. I get 8 hours of sleep. I am finally starting to see some increase in strength and muscle development. However I am starting to feel run down in the afternoons again.

Ok, now that you are seeing some decent results with this diet, it's time to add a little more food. You're tall, and your thin for your height, so you probably just need a few hundred more calories.

The goal I was trying with you was to get- and keep- your metabolism running. It seems as though that goal has been attained- good for you!!

So, here is what I suggest:

Don't change your weight training just yet. keep it exactly the same. For your food, try this:

Meal 1- add another whole egg, so you're eating 2 wholes and 4 whites.
Meal 3- add another oz to your protein(assuming the 6oz is pre-cooked weight

Add 1/4 c of nuts to munch on throughout the day....Peanuts or almonds are a good choice.

Try this for 2 weeks, and keep us posted on your energy levels.!!!! :nerdnew: