Sport Nutrition question for exercise program...

Sport Fitness
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duffyt

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Hi there,

Hope I'm posting in the right section. I’m trying to develop a nutrition plan and work out plan for myself, and I’m getting stuck on the nutrition part. Unfortunately, I don’t have that much time to look into everything, and I know there a probably tons of people out there on forums that could probably point me in the right direct without much of a thought. So, thanks in advance for the help!

My stats:

26 years old
5’ 11”
195 lbs
Male
Body fat – unknown

My goal is to get back down to 150-ish and maybe build some muscle definition that I never had in the abs and chest. I used to weigh about 140-145, but was kind of scrawny. Then I quit smoking, got a desk job, and my weight shot up to about 195 in about a year.

To say the least my diet has been crap. I don’t eat meat, but I’ve been eating lots of starchy and cheesy things like pizza, pasta, Chinese goods, etc... My day usually consists of this:

7:30AM
Wake-up to go to work

9:00AM
Eat cup of noodles or some energy bar (Cliff or Z-Bar) at work

1:00PM-ish
Take lunch and have one of the following:
Foot long veggie delight on wheat at Subway
Or
Taco Bell: Bean Burrito, Cheesy Bean and Rice Burrito

6:30-7:00PM or 9PM (school night)
Huge Dinner (varies)

I know, really really crappy!

Now, here is what I plan on doing:

6:00AM
Eat a small breakfast high in carbs/protein and low in fructose and fiber (as to not get cramps and diarrhea)

6:10AM
Warm-up and stretches

6:20AM
Weight training

6:40AM
Cardio and cool down

7:00AM
Do things to get ready for school/work

7:30AM
Eat larger meal than the first high in carbs/protein

>9:30AM
Eat snacks of fruits or vegetables every 2-3 hours

Dinner 6:30-9:00PM (variable times because of school)
Something light and high in fat/protein


Some of this based on information I got off of various websites about speeding up the metabolism (like the carb/protein earlier in the day and fat/protein later in the day stuff) so I don’t know how accurate it is. I know I should have more time between when I first eat and start exercising but I just don’t have time.

I guess my biggest question is what food should I eat before exercise that is high in carbs and protein, but low in fiber and fructose? After that, what should I eat that is generally high in carbs and protein? Then later in the day, something that is higher in fat and proteins?

Hopefully this explanation isn’t to vague and long winded, but thanks in advance for the help!
 
Ok, I think all the text us scaring people off, so I'll rephrase my question to be more specific:

What kind foods are high in good carbs and protein, but low in fructose and fiber, for my early morning exercise because that is the only time I have to exercise?

The best thing I can thing of to eat before my exercise would be peanut butter and whole grain wheat bread. Then have the same thing, but add fruit to it after my exercise.

Also, I have this "Pro Complex" stuff that has 110% daily value of protein, but only 1% of carbs-- should I take this?

Thanks!
 
Why low in fiber for breakfast? I have oats everyday, which is full of fiber...and I don't see why that's a bad thing. I can pretty much bet oats aren't gonna give you cramps and diarhea, quite the contrary.
 
Hi there, thanks for the reply. I'm just basing that off of this article I read:



Since the only time I have to work out is in the morning, I only have about 20 minutes from the time I eat to when I need to start exercissing. Most anything I've read says this isn't good, but if absolutely necessary, try to eat just a little before exercise. This article, and a few others I've read, said to avoid fibers and fructose because it can increase the chances of diarrhea, gas, and cramps.

After exercise I'm not to worried about eating fiber and fructose.
 
Is that MayoClinic the same that produced some fad diet called the "Mayo Clinic Diet"? There is quite a bit of criticism over fad diets and their include this exclude the other.
 
Hmm... that's the first I've heard of it. I did a quick google and there were a few links that mentioned there was a fad diet called the Mayo Clinic Diet, but it wasn't associated to the actual MayoClinic. From what I can tell the website looks like a general website about health, nutrition, and exercise tips.
 
I guess one thing that'd help my figure out what I should eat too, is how much carbs and fat should I take in daily? I tried searching, but unfortunately I just don't have the time to search through all the threads to find what I'm looking for.

I know for some trying to lose weight, or bulk up. You should take in about 1.5grams per pound, what about carbs and fat?

Thanks!
 
tribal said:
Is that MayoClinic the same that produced some fad diet called the "Mayo Clinic Diet"? There is quite a bit of criticism over fad diets and their include this exclude the other.
Click to expand...

There is this "Mayo Clinic Diet":


But there may have been some other "Mayo Clinic Diet" that was not actually from the Mayo Clinic.
 
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