0

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Hack my menu for today!

Answered on August 19, 2014
Created April 25, 2012 at 2:15 PM

Today is my first workout day in a long, long time - I'll be learning to do some free weight lifts at 5:30 pm today. My menu for the day is already set - I have a bunch of leftovers to eat between now (10 am) and then. So my question is, to get the most out of my menu and my workout, when should I eat these items, and are there any minor easy adjustments I should make (such as not eating an item, or running out to pick up a banana or two).

Here's what I ate already today:

3 eggs fried in grass-fed butter
1/2 avocado
1.5 cups of whole milk
Starbucks Grande Breve Latte (568 calories! Who knew?)

Here's the adjustable lunch part:

Two baked chicken drumsticks
Sauteed broccoli
Homemade tomato soup
Two mandarin oranges
Almonds (a few handfulls)
One Apple Pie Larabar

(Edit: I also ate some leftover purple sweet potatoes, diced and fried in butter)

Dinner (about a half hour after the workout) will be steak, salad, and sweet potato.

So, for all that lunch stuff in the middle there - do I eat it all at lunch time? Save some to eat right before the workout? I'm planning on saving the Larabar to eat immediately after the workout. Good idea? Hack away!

Medium avatar

(10663)

on April 25, 2012
at 07:41 PM

I guess the only problem I have with it is the quality of the calories. Why not just eat another piece of steak?

85178e006119b00322a2401c494dd3a4

(644)

on April 25, 2012
at 06:37 PM

I didn't know that about fat near workout time - interesting! As for goals, I listed them in a comment on the original post - gain moderate weight and muscle. Thanks for the answer!

85178e006119b00322a2401c494dd3a4

(644)

on April 25, 2012
at 06:24 PM

Sounds good. And timing of the food I listed above? Should I be eating any of it right before I work out, or is lunchtime (about 4-5 hours before the workout) a more appropriate time to eat it?

631b29d5ab1146e264e91d08103bb72c

(1277)

on April 25, 2012
at 06:16 PM

Dairy is fine if you can stomach it. No quicker (non-injected) way of adding muscle mass than squats and milk. Eat more meat. A ton more. If you tolerate milk drink it. If not eat even more meat. Pick up heavy stuff often. It is that simple.

85178e006119b00322a2401c494dd3a4

(644)

on April 25, 2012
at 06:04 PM

Thanks Adam! Eggs are fried in grass-fed butter. Milk is whole milk from grass-fed cows. Almonds - I just ate 12, but I have more if I need them. No way I'm eating 5 lbs though. I usually eat no more than one or two handfulls of nuts a day. The steak will probably be around 4 oz this time, but should be fairly fatty. I agree about the dairy fat, however as I mentioned I'm trying to increase my calories, and whole milk seems to be an easy way to do that - I don't have a huge appetite (unfortunately? fortunately?). I end up anywhere between 2200 and 2800 calories a day - if I work at it.

85178e006119b00322a2401c494dd3a4

(644)

on April 25, 2012
at 03:57 PM

Also, just for reference, I usually have a cup of black coffee every morning. Once a week or so I may get a Starbucks latte. The Breve (half and half) latte is out of the ordinary for me though.

85178e006119b00322a2401c494dd3a4

(644)

on April 25, 2012
at 03:56 PM

April: Thanks for the comment. No, I certainly didn't *need* it - but do you see a problem with it? Keep in mind, I'm trying to get more calories, not less. With no sweeteners or flavors added, what's the issue?

Medium avatar

(10663)

on April 25, 2012
at 03:46 PM

Did you really need the Starbucks? And I admit Larabars are pretty good and convenient but I wouldn't bother eating that if you're gonna eat that dinner half an hour after your workout.

85178e006119b00322a2401c494dd3a4

(644)

on April 25, 2012
at 02:31 PM

Thanks Jen! I've answered your question above in a comment on my original post.

85178e006119b00322a2401c494dd3a4

(644)

on April 25, 2012
at 02:30 PM

To answer a question below about my goals: I'm looking to gain a moderate amount of weight, strength and muscle. I inadvertently lost weight during my three months on paleo, and am now at the low end of my "healthy" weight range. So, I've increased my calorie intake the past few weeks to try to put some weight back on. I'm planning on working out so that (hopefully) most of the new weight will be muscle rather than fat.

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3 Answers

1
1edb06ded9ccf098a4517ca4a7a34ebc

on April 25, 2012
at 06:31 PM

Having no clue what your goals are, I can only offer some rough guidelines. Eat protein and veggies around non-workout times. Around your workouts stick to lean protein and/or fruit/sweet potatoes. YOu do not want to be eating fat within 2 hours on either end of your workout as it reduces vasodilation.

85178e006119b00322a2401c494dd3a4

(644)

on April 25, 2012
at 06:37 PM

I didn't know that about fat near workout time - interesting! As for goals, I listed them in a comment on the original post - gain moderate weight and muscle. Thanks for the answer!

1
631b29d5ab1146e264e91d08103bb72c

on April 25, 2012
at 05:43 PM

It is hard to say without specifics:

3 fried eggs - fried in what? 1.5 cups of milk - whole, 2%, skim?

Almonds - 5 or 5lbs? Steak - 4 oz or 1 lb?

Generally, I would recommend more. More meat, more veggies. Plus, I don't like the idea of the major sources of fat coming from nuts and dairy (particularly when that dairy isn't grass-fed butter).

Measure meat by the pound. Fattier cuts will offer the most bang for your buck. Lift heavy - Starting Strength by Mark Rippetoe is a good splace to start.

631b29d5ab1146e264e91d08103bb72c

(1277)

on April 25, 2012
at 06:16 PM

Dairy is fine if you can stomach it. No quicker (non-injected) way of adding muscle mass than squats and milk. Eat more meat. A ton more. If you tolerate milk drink it. If not eat even more meat. Pick up heavy stuff often. It is that simple.

85178e006119b00322a2401c494dd3a4

(644)

on April 25, 2012
at 06:04 PM

Thanks Adam! Eggs are fried in grass-fed butter. Milk is whole milk from grass-fed cows. Almonds - I just ate 12, but I have more if I need them. No way I'm eating 5 lbs though. I usually eat no more than one or two handfulls of nuts a day. The steak will probably be around 4 oz this time, but should be fairly fatty. I agree about the dairy fat, however as I mentioned I'm trying to increase my calories, and whole milk seems to be an easy way to do that - I don't have a huge appetite (unfortunately? fortunately?). I end up anywhere between 2200 and 2800 calories a day - if I work at it.

85178e006119b00322a2401c494dd3a4

(644)

on April 25, 2012
at 06:24 PM

Sounds good. And timing of the food I listed above? Should I be eating any of it right before I work out, or is lunchtime (about 4-5 hours before the workout) a more appropriate time to eat it?

1
65bf1ca7071028018c6d8305d0ddcd76

(3049)

on April 25, 2012
at 02:24 PM

Hi Anthony,

this sounds pretty good to me. What are your goals? Please tell us more about what you want- whether it's to gain strength, lose fat/lean out or optimize your health. Any adjustments that would be offered would likely be tailored towards fat loss (possibly switching the nuts and larabar out).

85178e006119b00322a2401c494dd3a4

(644)

on April 25, 2012
at 02:31 PM

Thanks Jen! I've answered your question above in a comment on my original post.

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