cchslaxman
06-27-2008, 12:21 PM
Seeing that there are always threads on "bulking up" and "gaining mass/weight", I figured I'd post something useful.
This is a nutrition program designed by a nutritionist who graduated from Princeton, not by myself. Although it is currently summer, this is outlined for a school day, but since it is summer, it is MUCH easier to follow.
Black dots are one indent, empty are double indent. If someone wants this in the word format pm me
NUTRITION PROGRAM:
BASIC FOUNDATION FOR SPORTS NUTRITION
SAMPLE MEAL PLAN FOR SCHOOL DAY:
BREAKFAST:
Scrambled Eggs (2 whole eggs + 1 Egg White)
1 Cup Old Fashioned Oatmeal / or 2 Slices Whole wheat Toast / or 1 Whole Wheat English Muffin
-- • Flavor oatmeal with honey, cinnamon, and/or a dash of sugar
-- • Crushed walnuts are also very good on oatmeal
-- • 1 diced banana is also good on oatmeal
-- • Stay away from the instant flavored stuff…it is garbage and won’t help your objective(s)
-- • For a quick breakfast alternative: 1 cup Old Fashioned Oatmeal mixed with…
---- o 1 scoop vanilla whey protein powder
---- o 1 tsp. honey
---- o handful crushed walnuts
-- • Spread peanut butter of healthy butter spread on toast/muffin
-- • O.K. cereal alternatives include: Total, Fiber One, Ezekial, ….stuff like that.
-- • Jenny-O Lean Turkey Bacon is good with the scrambled eggs
1 Glass of Milk
1 Glass of water
1 multivitamin
SNACK:
1 Plain non-fat yogurt mixed with 1 scoop vanilla whey protein powder
1 apple / or orange / or red grapes
1 Glass of water
--• Substitute Nutrigrain bar for yogurt/whey combo
Or,
1 serving low-fat cottage cheese topped with pineapple slices (or diced pineapples)
-- • Dole sliced pineapples (sugar-free kind) are good
-- • Or top with 1-2 tbsp. mild salsa
1 Glass of water
Or,
1 handful whole-wheat crackers with 2-3 tbsp. Peanut Butter or Almonds & Peanut Butter
1 glass of water
LUNCH:
Sandwich with whole wheat bread & low-fat sliced turkey deli meat
-- • Use tomato, lettuce, low-fat mayo if you like
1 fruit / vegetable
1 Nutrigrain / granola /oatmeal-to-go bar
1 glass of water
-- • P & J Sandwich is ok alternative:
---- o Heavy on peanut butter, light on the jelly
-- • Thomas’ Whole Wheat bagels are a good carbohydrate alternative
-- • Chicken salad (made from REAL chicken breasts) or tuna salad (loaded with tuna…less of the other stuff) are very good and easy alternatives
PRE-PRACTICE / PRE-WORKOUT (approx. ½ hr. prior):
1 slice whole wheat bread / or 1 Thomas’ Whole wheat bagel
1 small red apple / or 1 banana / or 1 orange
-- • Nutrigrain / Oatmeal Bar is ok alternative for bread or bagel
---- o This is helping to get some slow-digesting carbs into your system (but not too many) prior to your workouts or practice…this helps maintain energy stores & glycogen levels.
POST WORKOUT:
1 scoop of vanilla whey protein mixed with 24-32oz. of Gatorade, or
1 scoop of vanilla whey protein mixed with 2 cups low-fat chocolate milk, or
1 scoop whey protein mixed in water + 1 Thomas’ Plain WHITE Bagel spread with Jelly, or
1 scoop whey protein mixed in water + 1 serving white rice, or
1 scoop whey protein mixed in water + 2 pop-tarts
-- • You choose!
-- • If still hungry afterwards, have one banana OR better yet, mix it into your protein shake.
-- • Frozen strawberries, raspberries, or blueberries are also excellent to blend in with your shake
-- • Add 2%, 1%, or skim milk for added protein and calories (usually tastes better with milk)
DINNER:
“THE TIME TO GET FANCY”…
1 serving of Steak, Fish, chicken, or pork….etc.
1 serving of Whole wheat pasta, baked potato, mashed pot., sweet potato, brown rice, or risotto….etc.
1 salad (dark green leafy greens….romaine, red-leaf, boston lettuce)…get creative with salad
-- • Add in tomatoes, cucumbers, peppers, cheese….if you like
-- • Excellent additions are ‘Bok Choy’ or ‘Collard Greens’…these need to be cooked slightly
-- • Use olive oil
-- • Avoid high-fat dressings
-- • Can substitute other vegetables for the salad if you like
-- • Walnuts are excellent on a salad (much better than croutons for you )
Things like Mac & cheese are ok ‘once-in-a-while’
PRE-BEDTIME SNACK:
½ cup old-fashioned oatmeal, lightly sweetened
1 scoop of Casein protein
-- • (better than whey for at night before going to bed…Optimum Nutrition makes a very tasty chocolate Casein protein powder that is cost effective)
Or,
½ cup low-fat cottage cheese mixed with 1 scoop vanilla casein protein
Or,
1 handful of walnuts
1 tbsp. Peanut Butter
1 scoop Casein protein powder
GUIDELINES & TIPS:
1. Weekends are obviously easier to plan.
2. The two most important meals of the day are your (1) breakfast, and (2) post-workout meals
3. NEVER skip breakfast & try like heck to not skip post-workout meal
4. I added in the whey & casein protein
-- a. Do not buy your whey or casein at GNC…way too expensive.
-- b. The following websites are much cheaper & deliver right to your house:
---- i. www.dpsnutrition.net
---- ii. www.bodybuilding.com
---- iii. www.prosource.net
-- c. Don’t be tempted to buy other supplements from these websites…you don’t need them…you’re still young & your body is still growing.
-- d. Optimum Nutrition makes a very good & inexpensive whey and also casein protein:
---- i. ON Whey Protein (vanilla, chocolate)
---- ii. ON Casein Protein (vanilla, chocolate)
5. This is just a guide…some days follow it closely, other days try some variety so you don’t get bored with it.
6. You need calories, BUT good/quality calories…”not all calories are created equal!!!”
7. Fast food occasionally….NOT 3 times per week
8. Try to go with whole wheat pasta instead of regular pasta, brown rice instead of white rice (except when post-workout!)
9. Rice cakes are also good source of fast carbs post workout (top with jelly)
10. Skip the fancy vitamin waters…not worth their price…go with regular water & take your daily multi-vitamin.
11. Snacks are ok….just don’t overdo it
-- a. A good option to satisfy a sweet tooth:
---- 1 cup milk
----1 cup water
----1 scoop vanilla whey protein
----3-4 tbsp. Vanilla ice cream
----1 tbsp. peanut butter
----Top with chocolate syrup
BLEND IT ALL TOGETHER INTO A THICK RICH SHAKE (THIS IS AN EXCELLENT ALTERNATIVE FOR A POST WORKOUT MEAL.)
12. Meatballs made with lean ground sirloin are an excellent snack to eat on-the-go (they’re relatively good for you and loaded with some protein)
13. A Bowl of Cheerios is a good post-workout carbohydrate (but not prior to)
14. Pop tarts can also be used as a post-workout carb and satisfy a desire for a snack at the same time.
15. THIS SHOULD GET YOU STARTED FOR NOW!
The format is a little difficult but it is still legible. Hope it helps.
This is a nutrition program designed by a nutritionist who graduated from Princeton, not by myself. Although it is currently summer, this is outlined for a school day, but since it is summer, it is MUCH easier to follow.
Black dots are one indent, empty are double indent. If someone wants this in the word format pm me
NUTRITION PROGRAM:
BASIC FOUNDATION FOR SPORTS NUTRITION
SAMPLE MEAL PLAN FOR SCHOOL DAY:
BREAKFAST:
Scrambled Eggs (2 whole eggs + 1 Egg White)
1 Cup Old Fashioned Oatmeal / or 2 Slices Whole wheat Toast / or 1 Whole Wheat English Muffin
-- • Flavor oatmeal with honey, cinnamon, and/or a dash of sugar
-- • Crushed walnuts are also very good on oatmeal
-- • 1 diced banana is also good on oatmeal
-- • Stay away from the instant flavored stuff…it is garbage and won’t help your objective(s)
-- • For a quick breakfast alternative: 1 cup Old Fashioned Oatmeal mixed with…
---- o 1 scoop vanilla whey protein powder
---- o 1 tsp. honey
---- o handful crushed walnuts
-- • Spread peanut butter of healthy butter spread on toast/muffin
-- • O.K. cereal alternatives include: Total, Fiber One, Ezekial, ….stuff like that.
-- • Jenny-O Lean Turkey Bacon is good with the scrambled eggs
1 Glass of Milk
1 Glass of water
1 multivitamin
SNACK:
1 Plain non-fat yogurt mixed with 1 scoop vanilla whey protein powder
1 apple / or orange / or red grapes
1 Glass of water
--• Substitute Nutrigrain bar for yogurt/whey combo
Or,
1 serving low-fat cottage cheese topped with pineapple slices (or diced pineapples)
-- • Dole sliced pineapples (sugar-free kind) are good
-- • Or top with 1-2 tbsp. mild salsa
1 Glass of water
Or,
1 handful whole-wheat crackers with 2-3 tbsp. Peanut Butter or Almonds & Peanut Butter
1 glass of water
LUNCH:
Sandwich with whole wheat bread & low-fat sliced turkey deli meat
-- • Use tomato, lettuce, low-fat mayo if you like
1 fruit / vegetable
1 Nutrigrain / granola /oatmeal-to-go bar
1 glass of water
-- • P & J Sandwich is ok alternative:
---- o Heavy on peanut butter, light on the jelly
-- • Thomas’ Whole Wheat bagels are a good carbohydrate alternative
-- • Chicken salad (made from REAL chicken breasts) or tuna salad (loaded with tuna…less of the other stuff) are very good and easy alternatives
PRE-PRACTICE / PRE-WORKOUT (approx. ½ hr. prior):
1 slice whole wheat bread / or 1 Thomas’ Whole wheat bagel
1 small red apple / or 1 banana / or 1 orange
-- • Nutrigrain / Oatmeal Bar is ok alternative for bread or bagel
---- o This is helping to get some slow-digesting carbs into your system (but not too many) prior to your workouts or practice…this helps maintain energy stores & glycogen levels.
POST WORKOUT:
1 scoop of vanilla whey protein mixed with 24-32oz. of Gatorade, or
1 scoop of vanilla whey protein mixed with 2 cups low-fat chocolate milk, or
1 scoop whey protein mixed in water + 1 Thomas’ Plain WHITE Bagel spread with Jelly, or
1 scoop whey protein mixed in water + 1 serving white rice, or
1 scoop whey protein mixed in water + 2 pop-tarts
-- • You choose!
-- • If still hungry afterwards, have one banana OR better yet, mix it into your protein shake.
-- • Frozen strawberries, raspberries, or blueberries are also excellent to blend in with your shake
-- • Add 2%, 1%, or skim milk for added protein and calories (usually tastes better with milk)
DINNER:
“THE TIME TO GET FANCY”…
1 serving of Steak, Fish, chicken, or pork….etc.
1 serving of Whole wheat pasta, baked potato, mashed pot., sweet potato, brown rice, or risotto….etc.
1 salad (dark green leafy greens….romaine, red-leaf, boston lettuce)…get creative with salad
-- • Add in tomatoes, cucumbers, peppers, cheese….if you like
-- • Excellent additions are ‘Bok Choy’ or ‘Collard Greens’…these need to be cooked slightly
-- • Use olive oil
-- • Avoid high-fat dressings
-- • Can substitute other vegetables for the salad if you like
-- • Walnuts are excellent on a salad (much better than croutons for you )
Things like Mac & cheese are ok ‘once-in-a-while’
PRE-BEDTIME SNACK:
½ cup old-fashioned oatmeal, lightly sweetened
1 scoop of Casein protein
-- • (better than whey for at night before going to bed…Optimum Nutrition makes a very tasty chocolate Casein protein powder that is cost effective)
Or,
½ cup low-fat cottage cheese mixed with 1 scoop vanilla casein protein
Or,
1 handful of walnuts
1 tbsp. Peanut Butter
1 scoop Casein protein powder
GUIDELINES & TIPS:
1. Weekends are obviously easier to plan.
2. The two most important meals of the day are your (1) breakfast, and (2) post-workout meals
3. NEVER skip breakfast & try like heck to not skip post-workout meal
4. I added in the whey & casein protein
-- a. Do not buy your whey or casein at GNC…way too expensive.
-- b. The following websites are much cheaper & deliver right to your house:
---- i. www.dpsnutrition.net
---- ii. www.bodybuilding.com
---- iii. www.prosource.net
-- c. Don’t be tempted to buy other supplements from these websites…you don’t need them…you’re still young & your body is still growing.
-- d. Optimum Nutrition makes a very good & inexpensive whey and also casein protein:
---- i. ON Whey Protein (vanilla, chocolate)
---- ii. ON Casein Protein (vanilla, chocolate)
5. This is just a guide…some days follow it closely, other days try some variety so you don’t get bored with it.
6. You need calories, BUT good/quality calories…”not all calories are created equal!!!”
7. Fast food occasionally….NOT 3 times per week
8. Try to go with whole wheat pasta instead of regular pasta, brown rice instead of white rice (except when post-workout!)
9. Rice cakes are also good source of fast carbs post workout (top with jelly)
10. Skip the fancy vitamin waters…not worth their price…go with regular water & take your daily multi-vitamin.
11. Snacks are ok….just don’t overdo it
-- a. A good option to satisfy a sweet tooth:
---- 1 cup milk
----1 cup water
----1 scoop vanilla whey protein
----3-4 tbsp. Vanilla ice cream
----1 tbsp. peanut butter
----Top with chocolate syrup
BLEND IT ALL TOGETHER INTO A THICK RICH SHAKE (THIS IS AN EXCELLENT ALTERNATIVE FOR A POST WORKOUT MEAL.)
12. Meatballs made with lean ground sirloin are an excellent snack to eat on-the-go (they’re relatively good for you and loaded with some protein)
13. A Bowl of Cheerios is a good post-workout carbohydrate (but not prior to)
14. Pop tarts can also be used as a post-workout carb and satisfy a desire for a snack at the same time.
15. THIS SHOULD GET YOU STARTED FOR NOW!
The format is a little difficult but it is still legible. Hope it helps.