Tucker
Sat, January 22nd, 2005, 11:35 AM
I haven't posted in awhile, mostly because I've been trying to stay on course with the nutrition plan I worked out about 6 months ago. Well, b/c of the holidays and such, it's been derailed :mad:
I've been drinking too much alchol, mostly wine, and need to cut back on that. But my main question is to ask for some much needed help tweaking my nutrition.
First of all, I am 30, weigh 200 lbs. and am 6'-4.5". I am sort of happy with my fitness, but not with the look of my stomach and chest (too much flab). My gut is really getting me down, and since I've taken up running twice a week, 3 miles per session, nothing has changed. (This is on top of my normal routine of weights 2 times a week - chest, tris, and back and bis - abs are worked after running on a Gaiam ball. My legs get a sick workout every weekend - I go hiking - long distances, steep inclines. I also do some lunges, squats, hamstring raises, etc. but not weekly, usually every other week.)
I thought running would help reduce my gut, but it's only been 2 months, maybe I need patience....
So that's a litle background, but my main question concerns my blood sugar levels. I find that I am the type of person whose levels are all over the place. For instance, when I eat a meal in the morning, I'll need a big snack 2 hours later or else I get really shaky. Then, around lunchtime, the same thing happens. This really sucks when I'm in a mtg. or something at work...it becomes hard to concentrate. Does anyone have experience with this? I noticed this happening to me a year ago, and tried to tweak my diet so that I ate more fiber and slow burning carbs (see below). It hasn't helped though. I still find myself shaky whenever my levels go down, and also I find that I occasionally don't have much energy hiking even though I fueled up prior to the hike with good carbs and protein. Is this an indication of something worse? Am I possibly lacking a mineral or vitamin? (I take a Centrum everyday). Maybe I'm not taking in enough calories? (my maintence level cal. intake is supposedly 2,900). Am I taking in too much protein? (about 200g per day) Can you help me tweak the diet below to aid in "calmer" blood sugar levels, and continue to burn fat?
Meal 1 (7:30 am): 4 egg whites and a bowl of kashi or Barbara's High fiber cereal(1.5 cup)
1 cup of coffee with shot of skim
Meal 2 (10am): Low Carb/sugar, low fat yogurt (carb control smoothie with splenda), 2 small oranges or an apple
Meal 3 (12:30): Two whole wheat bread sandwichs, lean turkey slices and a light spread of hummus -or- Large mixed salad, lots of good veggies, mixed with tuna and sunflower seeds. Olive oil on top.
Meal 4 (3:00 pm): 1 cup Oatmeal mixed with 1 scoop Whey Isolate.
Meal 5 (4:30 pm): Low fat Cottage Cheese w/ blueberries. or 2 handfulls of almonds
Meal 6 (7:00 pm): Chicken Breast or lean meat or fish, broccili, squash, green beans, etc.
After 8-9 PM workout - Whey protein shake (Water with 1 scoop of protein powder).
and 10 minutes later - small cup of brown rice or oatmeal.
Total: ~2,400 calories
This is a typ. day, but on the weekends, I'll have a cheat meal. I'll also have lean red steak once a week, and sometimes hamburger (lean). I rarely eat fast food, and eat out maybe twice a week, but try to order responsibly.
Any help, advice, guidance etc. would be greatly appreciated. Time to go :db:
I've been drinking too much alchol, mostly wine, and need to cut back on that. But my main question is to ask for some much needed help tweaking my nutrition.
First of all, I am 30, weigh 200 lbs. and am 6'-4.5". I am sort of happy with my fitness, but not with the look of my stomach and chest (too much flab). My gut is really getting me down, and since I've taken up running twice a week, 3 miles per session, nothing has changed. (This is on top of my normal routine of weights 2 times a week - chest, tris, and back and bis - abs are worked after running on a Gaiam ball. My legs get a sick workout every weekend - I go hiking - long distances, steep inclines. I also do some lunges, squats, hamstring raises, etc. but not weekly, usually every other week.)
I thought running would help reduce my gut, but it's only been 2 months, maybe I need patience....
So that's a litle background, but my main question concerns my blood sugar levels. I find that I am the type of person whose levels are all over the place. For instance, when I eat a meal in the morning, I'll need a big snack 2 hours later or else I get really shaky. Then, around lunchtime, the same thing happens. This really sucks when I'm in a mtg. or something at work...it becomes hard to concentrate. Does anyone have experience with this? I noticed this happening to me a year ago, and tried to tweak my diet so that I ate more fiber and slow burning carbs (see below). It hasn't helped though. I still find myself shaky whenever my levels go down, and also I find that I occasionally don't have much energy hiking even though I fueled up prior to the hike with good carbs and protein. Is this an indication of something worse? Am I possibly lacking a mineral or vitamin? (I take a Centrum everyday). Maybe I'm not taking in enough calories? (my maintence level cal. intake is supposedly 2,900). Am I taking in too much protein? (about 200g per day) Can you help me tweak the diet below to aid in "calmer" blood sugar levels, and continue to burn fat?
Meal 1 (7:30 am): 4 egg whites and a bowl of kashi or Barbara's High fiber cereal(1.5 cup)
1 cup of coffee with shot of skim
Meal 2 (10am): Low Carb/sugar, low fat yogurt (carb control smoothie with splenda), 2 small oranges or an apple
Meal 3 (12:30): Two whole wheat bread sandwichs, lean turkey slices and a light spread of hummus -or- Large mixed salad, lots of good veggies, mixed with tuna and sunflower seeds. Olive oil on top.
Meal 4 (3:00 pm): 1 cup Oatmeal mixed with 1 scoop Whey Isolate.
Meal 5 (4:30 pm): Low fat Cottage Cheese w/ blueberries. or 2 handfulls of almonds
Meal 6 (7:00 pm): Chicken Breast or lean meat or fish, broccili, squash, green beans, etc.
After 8-9 PM workout - Whey protein shake (Water with 1 scoop of protein powder).
and 10 minutes later - small cup of brown rice or oatmeal.
Total: ~2,400 calories
This is a typ. day, but on the weekends, I'll have a cheat meal. I'll also have lean red steak once a week, and sometimes hamburger (lean). I rarely eat fast food, and eat out maybe twice a week, but try to order responsibly.
Any help, advice, guidance etc. would be greatly appreciated. Time to go :db: