T Nation

In AFGHANISTAN: Please Help

Sirs\Ma’aMs,

I’m currently deployed in the desert AGAIN! And need some facts to start training this coming Sept. since its my Comp.(free) month.

(First-off, for you people that post here alot that read the same questions over and over and over everyday, plz dont get upset with my questions. I am LIMITED on internet usage, and when I am on it, Im usually writing emails to family\friends. So plz understand my situation, otherwise I would use the search button if I had more then 15 mins on the net.)

Before, when I used to workout, I never kept a log of what I ate or how much protein to intake. Now I have knowledge of the basic info for mass. Getting more into it, I want to get more serious.

Creatine?

  • How much do I intake(mg, grams,)? Right now, I take CE2, 4pills a day.

Fats?

  • What type of fats? Fats from fat products? How much intake?

Carbs?

  • Type of carbs? Carbs from what products? Right now I get my carbs from Wheat Bread, and fruit.

Fish Oil?

  • Is flaxseed good enough? how much intake?

I stand 5’7 @ 195lbs. Training for lean mass.

I am requesting for straight forward answers so that I could just print out the post and acquire the info on my own time. Keep in mind, I have access to ALL food groups.

Thanks to everyone that helps me out on this one.

[quote]Da_NU_1 wrote:

Creatine?

  • How much do I intake(mg, grams,)? Right now, I take CE2, 4pills a day.

Fats?

  • What type of fats? Fats from fat products? How much intake?

Carbs?

  • Type of carbs? Carbs from what products? Right now I get my carbs from Wheat Bread, and fruit.

Fish Oil?

  • Is flaxseed good enough? how much intake?

I stand 5’7 @ 195lbs. Training for lean mass.

I am requesting for straight forward answers so that I could just print out the post and acquire the info on my own time. Keep in mind, I have access to ALL food groups.

Thanks to everyone that helps me out on this one.[/quote]

DA_NU_1
First off, thank you for what you are doing in Afghanistan. I’ll answer what I can and would expect that someone more knowlegeable will stop by shortly.

Creatine: I’ve heard 3g as a recommendation for someone your size, but I’m not that well versed on this one.

Fats: Emphasis on the omega 6 complex. I’d target 10g daily, with 6g as min. Flaxseed oil is fine if fish oil is not available. Otherwise, I’d suggest using both. I’d also look to have a healthy intake of monosaturates (olive oil)

Carbs: You mention fruit, but try to mix in 4-6 servings of vegtables daily if possible. Wheat bread is fine if you’re not looking to lose fat.(I’ll bet you’re not)

Protein: You’ll probably want to get 200-250 g of protein daily.

Total Calories: I’d guess that you are looking at 3000-3400 as a range to start with. If you have time check the articles archive for “Massive Eating” by John Berardi

Post-Workout Nutrition: Absent supplements (Surge) you can substitue low-fat chocolate milk as you source for PWO. Shoot for 30+/- g of protein.

Best of luck and God bless.
old dogg

[quote]old_dogg wrote:
Da_NU_1 wrote:

Creatine?

  • How much do I intake(mg, grams,)? Right now, I take CE2, 4pills a day.

Fats?

  • What type of fats? Fats from fat products? How much intake?

Carbs?

  • Type of carbs? Carbs from what products? Right now I get my carbs from Wheat Bread, and fruit.

Fish Oil?

  • Is flaxseed good enough? how much intake?

I stand 5’7 @ 195lbs. Training for lean mass.

I am requesting for straight forward answers so that I could just print out the post and acquire the info on my own time. Keep in mind, I have access to ALL food groups.

Thanks to everyone that helps me out on this one.

DA_NU_1
First off, thank you for what you are doing in Afghanistan. I’ll answer what I can and would expect that someone more knowlegeable will stop by shortly.

Creatine: I’ve heard 3g as a recommendation for someone your size, but I’m not that well versed on this one.

Fats: Emphasis on the omega 6 complex. I’d target 10g daily, with 6g as min. Flaxseed oil is fine if fish oil is not available. Otherwise, I’d suggest using both. I’d also look to have a healthy intake of monosaturates (olive oil)

Carbs: You mention fruit, but try to mix in 4-6 servings of vegtables daily if possible. Wheat bread is fine if you’re not looking to lose fat.(I’ll bet you’re not)

Protein: You’ll probably want to get 200-250 g of protein daily.

Total Calories: I’d guess that you are looking at 3000-3400 as a range to start with. If you have time check the articles archive for “Massive Eating” by John Berardi

Post-Workout Nutrition: Absent supplements (Surge) you can substitue low-fat chocolate milk as you source for PWO. Shoot for 30+/- g of protein.

Best of luck and God bless.
old dogg [/quote]

I think you mean focus on omega-3s, not 6. 6 is typically overabundant in a regular western diet, and is found in vegetable oils. Flaxseed oil is ok, but tastes like shit and needs to be kept cold/out of the light otherwise it goes rancid fast. If you have access to wild salmon (lox or nova work well), just start eating it (farm raised is not as good).

Carbs is really a picky issue, many people say whole grain is fine, others like to stay far away from wheat as the gluten is one of the most common food allergens.

John,
Yes,I meant Omega 3’s. Bad idea posting while sleep deprived. Thanks.
old dogg