[DrBobbo]

As a quick introduction before everyone starts ripping apart the flaws in my diet -- I'm a college student,
so bear in mind that sometimes I have difficulty fitting in 8 meals a day, so I had to put together a diet
that still meets my nutritional needs, but also affords me the time to go to a full time schedule's worth of
classes and work in between. My stats are 20 years old, 5'11", 190 lbs, approx 9% BF, been lifting natural for about 8
months. I drink about 1.5 gallons of water a day, supplement with a multi vitamin w/ b complex after I wake
up and before I go to bed, flax and fish oil, and I try to take some vitamin c before workouts. Anyway I'm sure
I'm leaving something out, so I'll just post the diet:

[8:30 am] meal #1
2 cups (measured uncooked) oats
whey in milk (50g protein)

[12:30 pm] meal #2
turkey sandwich on whole wheat (40g protein)
glass of skim milk

[2:30-3:20 pm] lift

[3:30 pm] meal #3 (post workout)
whey shake in gatorade (100g dextrose, 50g protein)

[4:30 pm] meal #4
roast beef on whole wheat (40g protein)
glass of skim milk

[7:30 pm] meal #5
*breaded chicken fingers (50g or more protein)

[10:30 pm] meal #6
whey in no fat no carb milk (50g protein)

*yeah this meal is kind of difficult to avoid since no other dining halls are open. My only other option here would
be a greasy calzone with little protein, fried chicken wings, or eating in (which I often do if I have clean food)

Critique away

[goldylight]

for college that aint bad. how are you ding with fat gain? what do you think your body fat % is right now? i would try to switch out some of the bread with oatmeal. oatmeal is real cheap and all you need is hot water. for your post workout - i would cut the gatorade in half at least, if not totally switching it out for oatmeal. before bed, add some flax oil with that shake. whey digests very quickly, so if you can sub that out before bed with either cottage cheese or a slow digesting protein that would e great.

[DrBobbo]

Originally Posted by goldylight

for college that aint bad. how are you ding with fat gain? what do you think your body fat % is right now? i would try to switch out some of the bread with oatmeal. oatmeal is real cheap and all you need is hot water. for your post workout - i would cut the gatorade in half at least, if not totally switching it out for oatmeal. before bed, add some flax oil with that shake. whey digests very quickly, so if you can sub that out before bed with either cottage cheese or a slow digesting protein that would e great.

I gain fat pretty slowly on this diet, usually wont notice a fat increase for a few months. Completely drop gatorade (dextrose) from my post workout shake? Hmm I was always told that it was a critical part of a post workout drink. Any more opinions on this?

[goldylight]

yes there has been many debates on this topic at this very board. do a search for it - basically saying low gi will do exactly what you need for post workout without the sugar(sugar=fat).

[Kristopher]

yeah but dextrose incurs a better/quicker insulin response needed for post workout needs..

[Kristopher]

btw looks like you need more cals..

[Kruger]

Originally Posted by Kristopher

yeah but dextrose incurs a better/quicker insulin response needed for post workout needs..

Post workout "needs" do not require a fast insulin response.

[tattoopierced1]

I would add something between meal 1 and meal 2 as well, possibly some turkey bacon for some quick protein and calories.

[goldylight]

Originally Posted by Kristopher

yeah but dextrose incurs a better/quicker insulin response needed for post workout needs..

you be wrong brudda. especially if pre workout nutrition is up to par.

[DrBobbo]

how about some natty pb and a can of tuna in between meal 1 and 2

[Edge]

Im still trying to figure out how you can stomach whey protein IN gatorade! yuck! Chocolate Tropical Punch!

[DrBobbo]

Originally Posted by Edge

Im still trying to figure out how you can stomach whey protein IN gatorade! yuck! Chocolate Tropical Punch!

haha I'll eat / drink anything for gains. I used to drink egg beaters for breakfast until I got sick of them.

[goldylight]

natty pb is great for cals. puts too much fat on me personally. banannas are good too. van of tuna, few tbsp of pb and a banana and you are set. add cals whenever\wherever you can.

[goldylight]

another good thing for extra cals thats cheap is to try to down btw 1/2 a gallon and a gallon of skim milk if your stomach can handle it. its cheap and works great.

[DrBobbo]

Originally Posted by goldylight

another good thing for extra cals thats cheap is to try to down btw 1/2 a gallon and a gallon of skim milk if your stomach can handle it. its cheap and works great.

\
yeah I worked at a supermarket over the summer and I was drinking quarts of low carb milk everyday, definitely helped. should probably go pick up some skim too for morning hours.

[LunaHotel]

Originally Posted by Bobo

Post workout "needs" do not require a fast insulin response.

Wrong. A fast insulin response is CRITICAL to growth, as exercise-induced GH release is very short-lived. He DOES want his GH turned into IGF-1, doesn't he?

[Kruger]

I suggest you do a bit more research.



Physiological hyperinsulinemia stimulates p70(S6k) phosphorylation in human skeletal muscle.

Hillier T, Long W, Jahn L, Wei L, Barrett EJ.

Department of Internal Medicine, Division of Endocrinology, University of Virginia School of Medicine, Charlottesville, Virginia 22908, USA.

Using tracer methods, insulin stimulates muscle protein synthesis in vitro, an effect not seen in vivo with physiological insulin concentrations in adult animals or humans. To examine the action of physiological hyperinsulinemia on protein synthesis using a tracer-independent method in vivo and identify possible explanations for this discrepancy, we measured the phosphorylation of ribosomal protein S6 kinase (P70(S6k)) and eIF4E-binding protein (eIF4E-BP1), two key proteins that regulate messenger ribonucleic acid translation and protein synthesis. Postabsorptive healthy adults received either a 2-h insulin infusion (1 mU/min.kg; euglycemic insulin clamp; n = 6) or a 2-h saline infusion (n = 5). Vastus lateralis muscle was biopsied at baseline and at the end of the infusion period. Phosphorylation of P70(S6k) and eIF4E-BP1 was quantified on Western blots after SDS-PAGE. Physiological increments in plasma insulin (42 +/- 13 to 366 +/- 36 pmol/L; P: = 0.0002) significantly increased p70(S6k) (P: < 0.01), but did not affect eIF4E-BP1 phosphorylation in muscle. Plasma insulin declined slightly during saline infusion (P: = 0.04), and there was no change in the phosphorylation of either p70(S6k) or eIF4E-BP1. These findings indicate an important role of physiological hyperinsulinemia in the regulation of p70(S6k) in human muscle. This finding is consistent with a potential role for insulin in regulating the synthesis of that subset of proteins involved in ribosomal function. The failure to enhance the phosphorylation of eIF4E-BP1 may in part explain the lack of a stimulatory effect of physiological hyperinsulinemia on bulk protein synthesis in skeletal muscle in vivo.


Amino acids stimulate translation initiation and protein synthesis through an Akt-independent pathway in human skeletal muscle.

Liu Z, Jahn LA, Wei L, Long W, Barrett EJ.

Division of Endocrinology and Metabolism, Department of Internal Medicine, University of Virginia Health Sciences Center, Charlottesville, Virginia 22908, USA. zl3e@virginia.edu

Studies in vitro as well as in vivo in rodents have suggested that amino acids (AA) not only serve as substrates for protein synthesis, but also as nutrient signals to enhance mRNA translation and protein synthesis in skeletal muscle. However, the physiological relevance of these findings to normal humans is uncertain. To examine whether AA regulate the protein synthetic apparatus in human skeletal muscle, we infused an AA mixture (10% Travesol) systemically into 10 young healthy male volunteers for 6 h. Forearm muscle protein synthesis and degradation (phenylalanine tracer method) and the phosphorylation of protein kinase B (or Akt), eukaryotic initiation factor 4E-binding protein 1, and ribosomal protein S6 kinase (p70(S6K)) in vastus lateralis muscle were measured before and after AA infusion. We also examined whether AA affect urinary nitrogen excretion and whole body protein turnover. Postabsorptively all subjects had negative forearm phenylalanine balances. AA infusion significantly improved the net phenylalanine balance at both 3 h (P < 0.002) and 6 h (P < 0.02). This improvement in phenylalanine balance was solely from increased protein synthesis (P = 0.02 at 3 h and P < 0.003 at 6 h), as protein degradation was not changed. AA also significantly decreased whole body phenylalanine flux (P < 0.004). AA did not activate Akt phosphorylation at Ser(473), but significantly increased the phosphorylation of both eukaryotic initiation factor 4E-binding protein 1 (P < 0.04) and p70(S6K) (P < 0.001). We conclude that AA act directly as nutrient signals to stimulate protein synthesis through Akt-independent activation of the protein synthetic apparatus in human skeletal muscle.

Amino acids regulate skeletal muscle PHAS-I an