Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Nutrition > General Nutrition

Reply
 
Thread Tools Display Modes
Old 07-10-2008, 01:54 PM   #1
Phil Rogers
New Member
 
Join Date: Jul 2008
Posts: 3
Default New to IF and looking for a sample..

Hello, my name is Phil and I am brand new to IF. Actually, I didn't even know about it until last week. However, it was very interesting to read about, and I can't help but experiment with it.

I workout between 4-5 days per week, and I've fasted until 3:30-4pm for the past two days. I felt great all day and even had a good workout.. So, my problem is figuring out exactly what I should be eating.

Yesterday at 4pm I had a 1 cup of whole wheat noodles, 5oz of grilled chicken and 3 fish oil caps.. Then postworkout I had a shake with 8oz 2% milk, 2 scoops of protein, some fish oil caps, TBSP of natty PB, and 1/2 cup of fat free yogurt.

Then for dinner I had 5oz of chicken and veggies.. I was in the neighborhood of 1,500 cals and 180g of protein, but I know I can clean the diet up some more. This was merely testing to see how I felt.

I am trying to lose BF and maintain muscle mass, and I am 5'8" 230lbs.. I would like to get to 190lbs.. Any suggestions? Places I can look for sample diets?
Phil Rogers is offline   Reply With Quote
Old 07-10-2008, 10:43 PM   #2
Chris Bardwell
New Member
 
Join Date: Feb 2008
Posts: 27
Default

I will normally fast from 7PM until around 12 the next day.

Usually I start of with a piece of fruit (Apple or a few Apricots),

Lunch: I will have a salad with a good amount of meat and health fat (avocado mainly), occasionally I will have a whole-wheat wrap with salad and chicken, or eggs and fruit.

Mid-Afternoon: Piece of fruit, Yerba Mate Tea sweetened with honey or sometimes nothing.

Dinner: Usually similar to Lunch but with slightly bigger portions. I like to have berries in the evening as dessert.

This diet allowed me to lose weight easily and keeps me in good shape. If I work out in the morning at say 8AM I will break the fast as soon as I have strong hunger pangs after the workout normally about 10-10:30 if I have finished working out at around 9.

This would be a normal days food, if I were at home but when out and about I improvise and may eat less healthy stuff especially when out with friends in the evening.

Saying this I have found the body is very self regulating, eat to satisfaction when your hungry and learn to recognize real hunger.
Chris Bardwell is offline   Reply With Quote
Old 07-11-2008, 12:35 AM   #3
Phil Rogers
New Member
 
Join Date: Jul 2008
Posts: 3
Default

Thanks for the reply and the helpful info.. I am finding it very difficult to get in enough quality food after working out.. Yesterday I had 3/4 Cup of brown rice, veggies and 5oz grilled chicken to break the fast (no fast acting carbs because I forgot my apple). Then I went home and had 5oz of chicken, veggies, olive oil, fish oil, and an apple with 3tbsp of natural PB after a 20 minute cardio workout.

For my last meal I had 1 can of tuna, 1 egg, 3 strips of lean turkey bacon and some veggies. This is only topping out around 160g of protein today and I was stuffed..

I am enjoying the added energy at work and I must admit, I always felt better before eating breakfast in the mornings. However, as with most weight lifters, I was stuck in the 6 small meals per day mentality, which actually caused me to binge eat from being extremely hungry all the time.

I guess I will just have to keep toying with this until I get my macros in order.

Thanks again!
Phil Rogers is offline   Reply With Quote
Old 07-11-2008, 03:27 AM   #4
Phil Rogers
New Member
 
Join Date: Jul 2008
Posts: 3
Default

After thoroughly reading Mike OD's IFLIFE blog, I think I've got a better grasp on this. I'll still gladly take suggestions, but I think I've got it

Have a great day, all.
Phil Rogers is offline   Reply With Quote
Old 07-11-2008, 07:08 AM   #5
Mike ODonnell
Senior Member
 
Mike ODonnell's Avatar
 
Join Date: Nov 2006
Posts: 3,596
Default

Quote:
Originally Posted by Phil Rogers View Post
After thoroughly reading Mike OD's IFLIFE blog, I think I've got a better grasp on this. I'll still gladly take suggestions, but I think I've got it

Have a great day, all.
Hope you saw this post by Martin, has good specific info that you may have been looking for.
__________________
Fitness Spotlight
The IF Life
Mike ODonnell is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 07:07 PM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator