Originally Posted by rsbmg
what does a typical day look like for you as far as nutrition is concerned?
Not sure if the question was intended to the OP, but here is my layout.
Also, please note that I am no registered dietitian. I do have some experience in understanding nutrition, but the organization I work for has RDs that handle all of these questions. ***My meal nutrition intake works for me*** We all have different metabolisms, daily activities etc. So what may work for me may not for you.
My background is a BS in Kinesiology, CSCS certified, and I work for an organization that has seen pretty good results the past 10 years.
Ok, will all of the background out of the way, here is what I will do for tomorrow (i am trying to gain weight):
My daily caloric intake is 3800 calories a day. As i mentioned previously, I train 4X a week and play ice hockey on the weekends.
2 scramble eggs
2 pieces of turkey bacon
1/2 of an avocado
Fruit smoothie with whole milk
Banana with all natural peanut butter (1 tblsp)
-Spinach salad with olive oil as dressing. Has chicken (handful), garbanzo beans, kidney beans, tomatoes
-grilled chicken, quinoa salad, with a side of broccoli, carrots, and asparagus
A PB and J or 2
Dinner (I usually workout an hour before dinner):
- 9 oz steak with brown rice, mashed potatoes with a fruit salad
Bedtime shake/snack 3:
- almond milk, with unflavored protein from the link above, cocoa for chocolate flavor, banana, peanut butter, rolled oats
This equals to about 3800 calories a day. Do I hit that target everyday? No but i try to get close to it.
At my work we give out daily meal builders to our athletes/clients. Here is a site that i found pretty close to the target calorie intake: http://allnutritionals.com/calculato...calculator.php
Here is one of our sites that has tons of free content and has some pretty interesting articles that will help you educate yourself:
Target goal to drop or gain should be 1-2lbs a week. Anything above or below that becomes unsustainable meal plan wise.
Hope this helps.