Simple Nutrition Rules

[michael]

... and limit the number of beverages with calories you drink per day. Maybe allow 2?

This could fall under the "5) no snacking" rule I guess.

But a lot of people's diets are quite good except for the 20 alcoholic and 15 sugary coffee drinks per week, or the 8 daily cans of pop.

My weakness.

Current list:

1) 3-4 meals per day
2) 4-5 hours between meals
3) 40 gm animal protein per meal
4) < 30 gm fat per meal
5) no snacking or caloric beverages between meals
6) 30 gm of fiber from vegetables, whole grains, and fruits per day

[BenM]

Either that or go for zero calorie options.

I drink Coke Zero or Pepsi Max Vanilla regularly; I have maybe 2 tea or coffees during the day with milk (and I use artificial sweetener in those even though I often struggle to hit my carb targets!), the rest are black coffee / green tea.

[cwd]

"5) no snacking or caloric beverages" -- zero drinks per day is too strict for me!

Maybe allow caloric drinks but only one per meal, and none between meals to allow your blood sugar to fall enough for your next protein-synthesis cascade.

[michael]

Caloric beverages are IIFYM, but they count as snack as thusly prohibited between meals.

[GlasgowJock]

Sitting at 108kg (about 240lb) I aim for 4 meals a day at ~40g of protein per meal every 3-4 hours, approx. 900kcal per meal. I also snack and drink a lot of hot beverages to supplement overall calories. I occasionally supplement with BCAAs.

A lack of rest/ sleep is what tends to affect my recovery as opposed to nutrition due to my occupation.

[StrongDan]

Fiber? I dunno do you really need it? It tricks people into eating healthier carbs I guess.

Not if you enjoy constipation

[AaronM]

In general, my day goes like this:

9-9:30 get out of bed
9:30-10 eat
1 eat
5 eat
8:30 eat
11:30 eat
12:30-1 bed

I work from 6-11pm, and go to school M/W/F in the afternoon. I don't have a very large appetite, so 5 meals allows me to eat less large portions and still maintain my sub-manly 195lb frame (6'1"). I chug 1-1.5 scoops of whey with almost every meal.

[mouse]

In general, my day goes like this:

9-9:30 get out of bed
9:30-10 eat
1 eat
5 eat
8:30 eat
11:30 eat
12:30-1 bed

I run a similar schedule except mine starts at 5AM and I'm up at 3:30, usually in bed by 8:30... the gap is shit/shower and commute...

But yeah 5:00/9:00/1:00/5:00-6:00/8:30-9:00...

I was eating like this before, but this thread pretty much validates my thinking...

Also don't underestimate the importance of fiber. Go more than a few days without a trip to the can and you'll be eating a bag of flax seed praying to survive what's brewing...

[AaronM]

In general, my day goes like this:

9-9:30 get out of bed
9:30-10 eat
1 eat
5 eat
8:30 eat
11:30 eat
12:30-1 bed

I run a similar schedule except mine starts at 5AM and I'm up at 3:30, usually in bed by 8:30... the gap is ####/shower and commute...

But yeah 5:00/9:00/1:00/5:00-6:00/8:30-9:00...

I was eating like this before, but this thread pretty much validates my thinking...

Also don't underestimate the importance of fiber. Go more than a few days without a trip to the can and you'll be eating a bag of flax seed praying to survive what's brewing...

Not sure what my fiber intake is, but I've never had issues staying regular no matter what my diet was.

[mouse]

@AaronM fiber comment wasn't meant specifically for you lol

[slowmotion]

Normal work day for me.

Get up at quarter to five am, whey and coffee at 5:30.
Lunch around noon.
Dinner around seven pm.

That's it. I don't understand how anyone can stomach eating five meals pr day.

[AaronM]

Normal work day for me.

Get up at quarter to five am, whey and coffee at 5:30.
Lunch around noon.
Dinner around seven pm.

That's it. I don't understand how anyone can stomach eating five meals pr day.

I wish I could just eat 3 meals a day. Sure would save me some time. But I lose 1lb/week if I eat 4 meals/day. Hence having to eat 5x/day

[BenM]

I'm tending to get a bit frustrated with my eating schedule but struggling to break the habit.

Mine is something like 7am breakfast; 10:30 snack (sometimes), 1pm lunch, 3:30pm-4:00pm snack, 6:15pm dinner, dessert/tea maybe 7:30-8:00 after child is down, and then supper at maybe 9:30, depending what time (or if) I've trained.

The 9:30pm meal means getting to bed earlyish is usually out of the question. I used to often cook a mug cake and smother it in greek yoghurt, or cook a ham and egg muffin or something which took time. Nowadays it's like, cereal, milk, hot chocolate and a protein bar that's quick (ish).

[Murelli]

In general, my day goes like this:

9-9:30 get out of bed
9:30-10 eat
1 eat
5 eat
8:30 eat
11:30 eat
12:30-1 bed

I run a similar schedule except mine starts at 5AM and I'm up at 3:30, usually in bed by 8:30... the gap is ####/shower and commute...

But yeah 5:00/9:00/1:00/5:00-6:00/8:30-9:00...

I was eating like this before, but this thread pretty much validates my thinking...

Also don't underestimate the importance of fiber. Go more than a few days without a trip to the can and you'll be eating a bag of flax seed praying to survive what's brewing...

Not sure what my fiber intake is, but I've never had issues staying regular no matter what my diet was.

Fibers are not only for regularity. As previously discussed somewhere in this forum, they help with emptying (no permanent brown marker, yes ghost wipe), they help with better nutrient absorption and other things.

[slowmotion]

Normal work day for me.

Get up at quarter to five am, whey and coffee at 5:30.
Lunch around noon.
Dinner around seven pm.

That's it. I don't understand how anyone can stomach eating five meals pr day.

I wish I could just eat 3 meals a day. Sure would save me some time. But I lose 1lb/week if I eat 4 meals/day. Hence having to eat 5x/day

Just eat a tiny bit more at each meal. No big deal.