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Title: Kurt... Replacement... As is, it goes like this... 2 slices White Bread (160) 1 Banana (110) 1 Can Fish (180) 1 cup Skim Milk (100) and 1 scoop Whey'n Egg Protein Powder (110) added at the start of the third week That was it for everyday. But, since it must be changed to include the Milk and Powder, what should I take out? Also, for non-gym days, what types of things would you suggest for the low GI, high Protein? I also have to keep around the same Calorie range... could you give a few examples of what I could do to change everything? Name: DaBuff Date: Aug. 16th, 2001 Title: Re: Kurt... Replacement... "2 slices White Bread (160) 1 Banana (110) 1 Can Fish (180) 1 cup Skim Milk (100) and 1 scoop Whey'n Egg Protein Powder (110) added at the start of the third week That was it for everyday. But, since it must be changed to include the Milk and Powder, what should I take out? " **The problem with this meal is that you should have something high GI(bread, banana) and a quick acting protein source(whey). But you also need some complex carbs and slow digesting protein source because you do not eat for another 2.5 hours. So, it's hard to choose, but you could eat 1/2 can tuna and have the powder w/o milk. If you want to leave the whey for week 3 that's fine, probably won't make a huge difference in the long run. "Also, for non-gym days, what types of things would you suggest for the low GI, high Protein? " **Whole wheat bread, whole grain pasta, brown rice, oats, veggies or fruits high in fiber. Protein can come from anything in meat/dairy. A typical "supper" meal for me has some meat, veggies and added rice/oats. Work with what food you have at your house. Name: Kurt Date: Aug. 16th, 2001 Title: Re: Kurt... Replacement... Alright... how about this: -Gym Days- 2 slices White Bread 1 Banana 1 can Tuna 1 cup Skim Milk and 1 scoop Whey'n Egg Protein Powder, added on Week 3 -Non Gym Days- 2 slices Whole Wheat Bread 1 Apple 1 can Tuna 1 cup Skim Milk and 1 scoop Whey'n Egg Protein Powder, added on Week 3 Basicly the same, just replaced the Banana with Apple and White with Whole Wheat Bread. This Diet here is basicly just to find what Calorie range I should be in. Once I get to a steady 1 pound per week, I'll change the Diet, but have the same amount of Calories. The reason I can't really keep this Diet is because I could even end up gaining 1 pound a week on week 3, so then the Bagel and extra Sub wouldn't be included and the meals would be uneven. I'll stay along the same guidelines when making the second Diet though. Name: DaBuff Date: Aug. 16th, 2001 Title: Re: Kurt... Replacement... Looks fine. As long as you are progressing each week then you are eatting enough (assuming you have not changed exercises in last couple of months). If you aren't, try adding more food. Name: Kurt Date: Aug. 16th, 2001 Title: Re: Kurt... Replacement... By the end of week 6, I should be able to see if I'm gaining too much or not enough. Whether I'm gaining too much, not enough, or I'm right on, I'm still going to change the Diet. Although some Meals will probably stay basicly the same, these are the guidelines I'll keep at for each Meal... ------------------------------ Meal 1 (8:10 AM) - Include some Whey - Include a relatively large amount of Carbs (Low GI) Meal 2 (11:35 AM/12:20 PM) - Medium amount of both Protein and Carbs (Low GI) Meal 3 (3:50 PM, PRE) - Medium amount of both Protein and Carbs (Low GI) Meal 4 (6:10 PM, POST) - Include some Whey - Include a fair amount of Carbs (High GI) - Also include some type of Meat Meal 5 (8:30 PM) - Small amount of Carbs (Low GI) - Fair amount of both Protein and Fat ------------------------------ What other guidelines should I be aware of? Name: DaBuff Date: Aug. 16th, 2001 Title: Re: Kurt... Replacement... I usually like to include some fat in each meal, but it doesn't matter. Meal 1 (8:10 AM) - Include some Whey - Include a relatively large amount of Carbs (Low GI) **Include a non-powder complete source of protein, like eggs. Rest is fine. Name: Kurt Date: Aug. 16th, 2001 | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | |