Daisy or anyone else help me out here ?

[buffchic69]

Hi daisy, or anyone else responding to me-

I just need to know do I have to eat 4 oz. of meat ? or can I eat 2-3 oz. of meat ? I was told 4 oz. of meat is what you can fit in the palm of your hand-minus fingers ? is this right ?

I usually have 2 nitro-tech shakes a day. 1 for a snack, & another one after my weights sometimes w/ a piece of fruit. 30 grams protein if I use 1 1/2 scoops, 40 grams if I use 2 scoops. Is this too much protein at once ?

when you mentioned no luncheon meats. I goofed !!! when I don't have time to cook which is pretty often, I stock up on canned chicken & canned turkey ? Is this really bad ? They do have a lot of sodium. or can I possibly reduce the sodium in them ?

Thanks again ! ! ! I will try that meal plan, & mix & match my food choices.

PS: what is the 1/2 tbsp. of olive oil in my shakes for ? ? ?

 

[Daisy_Girl]

4oz of meat will be more protein and more calories. I would aim for 3-4oz of meat each serving. That measurement sounds about right for a chicken breast.

A food scale is good to have and they aren't expensive.

If you are eating mostly canned meat, that isn't necessarily bad, but try to get some fresh meat in there too. It doesn't take long to cook chicken on a George Forman Grill - about 10 minutes. Put a couple chicken breasts on there while you are getting ready for work. It isn't hard and doesn't take a lot of time. You put it on there and walk away.

Don't fret about sodium. It isn't bad. Extra sodium wil make you retain water, but water is easy to get rid of. Make sure your water intake is high - at LEAST 1 gallon a day - and you shouldn't have an issue with water retention.

Shake is fine with 30-40g protein. Don't have more than 2 in a day. The bulk of your protein should come from REAL FOOD.

The 1/2 tbsp Oil in your last shake is to help it last longer in yor stomach. You want your muscles to have something to get energy from while sleeping. Muscle repair will happen while resting or sleeping - you want to have some protein for it to use.

 

[buffchic69]

4oz of meat will be more protein and more calories. I would aim for 3-4oz of meat each serving. That measurement sounds about right for a chicken breast.

A food scale is good to have and they aren't expensive.

If you are eating mostly canned meat, that isn't necessarily bad, but try to get some fresh meat in there too. It doesn't take long to cook chicken on a George Forman Grill - about 10 minutes. Put a couple chicken breasts on there while you are getting ready for work. It isn't hard and doesn't take a lot of time. You put it on there and walk away.

Don't fret about sodium. It isn't bad. Extra sodium wil make you retain water, but water is easy to get rid of. Make sure your water intake is high - at LEAST 1 gallon a day - and you shouldn't have an issue with water retention.

Shake is fine with 30-40g protein. Don't have more than 2 in a day. The bulk of your protein should come from REAL FOOD.

The 1/2 tbsp Oil in your last shake is to help it last longer in yor stomach. You want your muscles to have something to get energy from while sleeping. Muscle repair will happen while resting or sleeping - you want to have some protein for it to use.

Thanks Daisy.

I will do just that. I will try to hae 3 oz of meat more than the usual 4-5 oz I have. That is good news for mw to hear, less of a serving of meat, cause I'm not thrilled with meat anyway. what I usually do is eat 3 real-food meals a day, & 2 shakes is this alright ?

thanks again ! PS: Can I use just plain regular olive oil ? the kind that
sits in my pantry that I use for cooking.

Also- Do I add the olive oil just to my last shake of the night ? or do I add
the olive oil for my 1st. shake during the day too ?

 

[Sassy69]

A good way to eyeball a serving size of protein is that it should be about the size of your fist. It isn't really that much if you are thinking in terms of a sit down meal w/ the family, but if you look at it as one of 5-6 "refuelings" during the day, it's just right! (Plus you don't feel "full" when you are done eating - just enough.)

You can use regular olive oil or even get some flax seed oil from your local health food store or the health food section of the grocery store. It needs to be refrigerated once you open it though.

Like Daisy said, the purpose of added a fat like olive oil or flax oil to your last meal, the shake, is to make it digest slower so you don't wake up half way through the night feeling starved. You could add an additional serving to your earlier shake if you needed to have more fat in your daily intake - I guess it would depend on what your other meals consist of, i.e. if you are getting the required amount of fat from your other meals already.