Hockeyman17 creates a diet and exercise program

I notice a lot of members on here are creating accountability threads on this forum and I feel this will help me to get back on track. I have been slacking lately especially in the diet department. Here is an example of my weekly exercise routine:

- 3/4 Ice hockey games per week
- 1 indoor soccer game per week
- 1 outdoor soccer game per week
- Weight training 2-4 times per week.

My diet is not nearly what it should be. I would like to start cooking myself better meals, especially dinner. A standard day consists of:

Breakfast (4:45AM)
- Special K Red Berries w/ 1 cup fresh fruit + 0%fat yogurt AND
-GNC Multi V

Snack on mixed nuts in morning

(9AM) Always eat out at work
-3 egg omelette w/ ham, gr pep, onion, cheese OR
- A&W Deluxe 5 strips bacon, 3 eggs, 2 pc brown toast.

Lunch - eat out at work at Noon

- Donair OR
- Panini w/ Salad OR
- Soup + Sandwich

Post Workout days: (3PM)
-Protein, Creatine, Glutamine Shake w- 1% milk

Dinner- 5-6PM

-Breaded chicken breast w/ steamed veggies OR
-Whole wheat pasta w/ Tom sauce.

These meals are best case scenario. Sometimes I eat a crappy meal like pancakes or Pizza or Burgers but not often.

Currently I weigh 155 but would like to add 7-8 lbs of muscle. I will increase my protein mainly through Whey Protein and Chicken Breast.

I'm looking for ways to tweak my diet because I feel I am not getting the nutrition I require day to day with all of my activities. I will also try to update my days spent at the gym to keep track of my strength. I hope this thread will help me to stay on track. I appreciate constructive criticism. Thnx in advance.

best and easiest advice is to make a list of all the foods you want to eat and figure out combinations.

Originally Posted by DylloS

best and easiest advice is to make a list of all the foods you want to eat and figure out combinations.

I'm going to just buy a whole bunch of healthy food and force myself to cook well I think. Sometimes I just eat cereal for dinner because I never have food in my fridge :s

Originally Posted by Hockeyman17

I'm going to just buy a whole bunch of healthy food and force myself to cook well I think. Sometimes I just eat cereal for dinner because I never have food in my fridge :s

this was my list the other day. You can make a **** load of food with all these things.

chicken
steak
bacon
potatoes
sweet pot
fruits
pb
milk
eggs
olive oil
baby spinach
broccoli
peppers
carrots
onions
quinoa
nuts
clarified butter
coconut oil

What position do you play in hockey?

Depends what team I play on. I play LW or RW in Div 1 and 2 and Centre on Div 3.

Originally Posted by Hockeyman17

I notice a lot of members on here are creating accountability threads on this forum and I feel this will help me to get back on track. I have been slacking lately especially in the diet department. Here is an example of my weekly exercise routine:

- 3/4 Ice hockey games per week
- 1 indoor soccer game per week
- 1 outdoor soccer game per week
- Weight training 2-4 times per week.

My diet is not nearly what it should be. I would like to start cooking myself better meals, especially dinner. A standard day consists of:

Breakfast (4:45AM)
- Special K Red Berries w/ 1 cup fresh fruit + 0%fat yogurt AND
-GNC Multi Voats n protein powder

Snack on mixed nuts in morningalmonds

(9AM) Always eat out at work
-3 egg omelette w/ ham, gr pep, onion, cheese OR
- A&W Deluxe 5 strips bacon, 3 eggs, 2 pc brown toast.drop the ham n cheese, add more eggs, wheat toast

Lunch - eat out at work at Noon

- Donair OR
- Panini w/ Salad OR
- Soup + Sandwich

Post Workout days: (3PM)
-Protein, Creatine, Glutamine Shake w- 1% milk

Dinner- 5-6PM

-Breaded chicken breast w/ steamed veggies OR
-Whole wheat pasta w/ Tom sauce.no, pasta will make u fat in no time wheat or not and sauce is nothing but sugar

These meals are best case scenario. Sometimes I eat a crappy meal like pancakes or Pizza or Burgers but not often. u can make pancakes with protein powder, pizza, just no, burgers are ok on wheat rolls

Currently I weigh 155 but would like to add 7-8 lbs of muscle. I will increase my protein mainly through Whey Protein and Chicken Breast.

I'm looking for ways to tweak my diet because I feel I am not getting the nutrition I require day to day with all of my activities. I will also try to update my days spent at the gym to keep track of my strength. I hope this thread will help me to stay on track. I appreciate constructive criticism. Thnx in advance.

where is the steak.tuna and fish oil?

just gota be creative with the same items, you can make chicken burritos etc

Yesterday I ate fairly well. 5 average size meals, protein, creatine, glutamine shake w/choc milk post workout.

Front Squat:

12x45, 8x95, 8x135, 8x185, 3x205

Went for 4 but failed. Frustrating because I did 4x225 a few weeks ago. I guess that week off took its toll.

Deadlift

8x45, 8x95, 8x135, 8x185, 8x225

Easing back into it. Form was excellent, felt light, only went easy because we haven't done it in a few weeks.

Dumbell Bench (weight is each arm)

12x35, 12x65, 8x80 (New PR)

65 felt light today so went for 80. Finally broke the 70 plateau.

Superset- Calf Raises (Machine)+ Dips

12x 240?, 12x280?, 12x320
12, 10, 8

Weights are estimate, can't remember what each number on the stack translated to.

Ate pretty well so far today. Blasted chest and arms at the gym. Gave drop sets a try with bench;

Close Grip Bench:

12x45, 12x95, 12x115x, 12x135

Bench Press (no rest):

12x135, 12x115, 20x95, 30x45

Dumbell Curls (each arm)

12x30, 12x30, 8x30

Reverse Grip Bicep Curls (Machine)

12x?, 12x?, 8x?

Eating smaller meals, more often. Eating fairly well, trying not to ever get too hungry, I've gained about 3-4 lbs. hit the gym yesterday;

Warmup: 3 sets: 10 burpees, 100 bicycle rotations on back w/ 10lb med ball

OH Press: 12x45, 8x95, 8x115, 8x95

Thinking of trying OH press w/ bar behind head rather than in front next time.

Shoulder Raise each arm (Machine): 12x?, 12x?, 12x?

Pullups: 12, 8, 4

Leg Throw Downs: 15, 15, 30

Played Div 3 hockey at 8PM

Originally Posted by Hockeyman17

Eating smaller meals, more often. Eating fairly well, trying not to ever get too hungry, I've gained about 3-4 lbs. hit the gym yesterday;

Warmup: 3 sets: 10 burpees, 100 bicycle rotations on back w/ 10lb med ball

OH Press: 12x45, 8x95, 8x115, 8x95

Thinking of trying OH press w/ bar behind head rather than in front next time.

Shoulder Raise each arm (Machine): 12x?, 12x?, 12x?

Pullups: 12, 8, 4

Leg Throw Downs: 15, 15, 30

Played Div 3 hockey at 8PM

why smaller meals more often? I may be wrong but I think there's a lot of bro science with that one. I like eating 3 huge meals and small snacks.

Originally Posted by Hockeyman17

Ate pretty well so far today. Blasted chest and arms at the gym. Gave drop sets a try with bench;

Close Grip Bench:

12x45, 12x95, 12x115x, 12x135

Bench Press (no rest):

12x135, 12x115, 20x95, 30x45

Dumbell Curls (each arm)

12x30, 12x30, 8x30

Reverse Grip Bicep Curls (Machine)

12x?, 12x?, 8x?

Wait, so you did close grip bench first before bench press?

Originally Posted by DylloS

why smaller meals more often? I may be wrong but I think there's a lot of bro science with that one. I like eating 3 huge meals and small snacks.

I'm not sure of the exact reason but I've read many articles that say more meals in smaller portions can be better for you. When you eat a large meal, your body can't digest the entire meal therefore storing some as fat. or so I've heard, ppl here may disagree.

Basically I'm never allowing myself to get very hungry, or too full. I'm not sure if this is the best way to gain mass, but that's not really my goal. My goal is to stay at the same weight but increase muscle + strength, decrease body fat. I also try to get protein with every meal.

Originally Posted by BMW_Matt

Wait, so you did close grip bench first before bench press?

In hindsight, I would reverse that order. Didn't even plan on doing bench at all that day but all the other machines were being used at the time.

Originally Posted by Hockeyman17

I'm not sure of the exact reason but I've read many articles that say more meals in smaller portions can be better for you. When you eat a large meal, your body can't digest the entire meal therefore storing some as fat. or so I've heard, ppl here may disagree.

Basically I'm never allowing myself to get very hungry, or too full. I'm not sure if this is the best way to gain mass, but that's not really my goal. My goal is to stay at the same weight but increase muscle + strength, decrease body fat. I also try to get protein with every meal.

I'd like to see the science behind it. I haven't seen anything though. There are a lot of myths about how much protein and sh1t you can absorb in one sitting.

Originally Posted by DylloS

why smaller meals more often? I may be wrong but I think there's a lot of bro science with that one. I like eating 3 huge meals and small snacks.

same here

Originally Posted by Hockeyman17

I'm not sure of the exact reason but I've read many articles that say more meals in smaller portions can be better for you. When you eat a large meal, your body can't digest the entire meal therefore storing some as fat. or so I've heard, ppl here may disagree.
Basically I'm never allowing myself to get very hungry, or too full. I'm not sure if this is the best way to gain mass, but that's not really my goal. My goal is to stay at the same weight but increase muscle + strength, decrease body fat. I also try to get protein with every meal.

Originally Posted by DylloS

I'd like to see the science behind it. I haven't seen anything though. There are a lot of myths about how much protein and sh1t you can absorb in one sitting.

Myth: Maintain a steady supply of amino acids by eating protein every 2-3 hours. The body can only absorb 30 grams of protein in one sitting.

Truth:
Whenever you hear something really crazy you need to ask yourself if it makes sense from an evolutionary perspective. It's a great way to quickly determine if something may be valid or if it's more likely a steaming pile of horseshit. This myth is a great example of the latter. Do you think we would be here today if our bodies could only make use of 30 grams of protein per meal?

The simple truth is that more protein just takes a longer time to digest and be utilized. For some concrete numbers, digestion of a standard meal is still incomplete after five hours. Amino acids are still being released into your bloodstream and absorbed into muscles. You are still "anabolic." This is a fairly standard "Average Joe"-meal: 600 kcal, 75 g carbs, 37 g protein and 17 g fat. Best of all? This was after eating pizza, a refined food that should be quickly absorbed relatively speaking.

Think about this for a second. How long do you think a big steak, with double the protein intake of the above example, and a big pile of veggies would last you? More than 10 hours, that's for sure. Meal composition plays an important role in absorption speed, especially when it comes to amino acids. Type of protein, fiber, carbohydrates and prior meals eaten all affect how long you'll have amino acids released and being taken up by tissues after meals.

Origin
I think this "30 grams of protein"-nonsense started to circulate after a classic study from 1997 by Boirie and colleagues. "Slow and fast dietary proteins differently modulate postprandial protein accretion" was the first study to quantify the absorption rate of whey and casein protein and gave birth to the concept of fast and slow protein. After that, whey protein came to be known for it's ability to rapidly elevate amino acids in the blood stream and casein for it's ability to create a sustained release of amino acids. Whey was anabolic and casein anti-catabolic.

Given that 30 grams of whey protein was absorbed within 3-4 hours, I guess some people believed that meant 30 grams of protein can only be used in one sitting. Or that you had to eat every 3-4 hours to stay "anabolic." Unfortunately, people missed a few facts that made these findings irrelevant to real-world scenarios. First of all, this study looked at the absorption rate of whey protein in the fasted state. On it's own, and with no meals eaten beforehand, 30 grams of whey protein is absorbed within a mere 3-4 hours. With meals eaten earlier in the day, or if you'd consume a whey shake after a meal, absorption would be much slower.

Second of all, whey protein is the fastest protein of all and digests at 10 g/hour. Casein is much slower; in Boirie's study, the casein protein was still being absorbed when they stopped the experiment 7 hours later. Most whole food proteins are absorbed at a rate of 3-6 grams an hour. Add other macronutrients to that and they'll take longer.

More:
http://www.leangains.com/2010/10/top...-debunked.html
http://www.wannabebig.com/diet-and-n...a-single-meal/

Originally Posted by Hockeyman17

In hindsight, I would reverse that order. Didn't even plan on doing bench at all that day but all the other machines were being used at the time.

Gotcha.


Mike, your body will absorb as much protein as it needs. Whether that's 5g in a sitting, or 100g a sitting for a bodybuilder. There are PubMed studies out there regarding the small meals vs 3 large. Just do what you feel comfortable with, it's really not gonna make a difference. If you do 3, you might end up snaking more than you would with several smaller meals.

Originally Posted by BMW_Matt

Gotcha.


Mike, your body will absorb as much protein as it needs. Whether that's 5g in a sitting, or 100g a sitting for a bodybuilder. There are PubMed studies out there regarding the small meals vs 3 large. Just do what you feel comfortable with, it's really not gonna make a difference. If you do 3, you might end up snaking more than you would with several smaller meals.

got it. Thanks.

Originally Posted by DylloS

I'd like to see the science behind it. I haven't seen anything though. There are a lot of myths about how much protein and sh1t you can absorb in one sitting.

Originally Posted by BMW_Matt

Gotcha.


Mike, your body will absorb as much protein as it needs. Whether that's 5g in a sitting, or 100g a sitting for a bodybuilder. There are PubMed studies out there regarding the small meals vs 3 large. Just do what you feel comfortable with, it's really not gonna make a difference. If you do 3, you might end up snaking more than you would with several smaller meals.

As Matt said, it depends on the person. My grandmother cannot absorb as much protein as I can in a sitting. I cannot absorb as much protein as a pro bodybuilder. There's no magic number.

But if you're talking in 200g+ of protein in a day in three concentrated meals...I'd say you're missing out on a lot.

It also depends on the goals of the person. If you're missing out on a marginal benefit but aren't competing...do you care?

Had a good legs day today:

Front Squat: 12x45, 8x95, 4x135, 4x185, 4x225, 2x235 PR (Failed on third rep)

Deadlift: 12x45, 8x135, 8x185, 8x225, 4x275, 4x285 PR, form was still good.

Lunges w/35lb dumbells 3 sets of 20

Calf Raises sitting (machine): chart said actual weight lifted 12 x(344, 370, 396)