Rollus,
7:00am P+C 3/4 cup oats, 2 cups ff milk, 1 cup blueberries, splenda
In all seriousness, I believe store bought milk is not good for you, especially not the fat free stuff.
Blueberries and splenda are good, though.
I’m not too keen on the use of oats, as they’re a grain that requires soaking to get rid of the phytic acid content (which inhibits the uptake of important minerals). If you soak the oats, then that’s ok, but the problem is no one does that.
Probably the best grain to eat is rice, since it has very low phytic acid content that goes away with just cooking.
10:00am P+F 1 mozzarella cheese stick,
1 PB stick, pork rinds
I don’t think mozzarella cheese is a good option, as it is a cooked cheese. If you go to the store, you should be able to find raw cheddar cheese. This means that raw milk is used to make it, and the cheese is not cooked during making it. Look at the ingredients for “unpasturized milk” or simply “milk”. Heluva Good brand has raw cheddar cheese.
Raw cheese is both a healthier option and it is easier to digest.
What is a PB stick?
Also, I don’t really know what pork rinds are. Are they like potato chips in a way or what?
12:00pm P+C Turkey breast or lean ham sandwich(lots of it and lots of FF cheese, usually 4 slices turkey or ham and 3 slices ff cheese)8 oz ff milk
(from monday on it will be a meal similar to recess #1)
What kind of bread do you use? The best type of bread to eat is found in the freezer section. Sprouted whole grain breads must be frozen to be kept fresh, and are by far the healthiest option.
Again, I’m not too keen on milk in general, let alone fat free milk. You’re chaning this meal to P+F, right? So are you going to eat some meat and full fat cheese? I think this would be the best option.
2:00pm 4 oz lean red meat, salad
Dessert(at 2pm also): 1 cup 2% cottage cheese(with splenda and cinnamon or banana or other type of extract), 2 oz coconut oil diluted in water in the blender w 1 packet splenda
What’s a salad dessert?
4:00pm P+C Pre/during workout shake
1/2 packet Isopure 1 packet ff/sf pudding(or some swettarts/gatorade)
Sounds ok for now.
7:00pm P+C 6 oz pork loin, or maybe 8 oz skinless boneless chicken breast or any other relatively lean meat, 1 large baked potatoe and 1 corn on the cob
This is pretty good. The best carb sources are beets, potatoes, yams, and cooked rice. Corn is a grain and contains phytic acid, so I wouldn’t eat too much of it. Rice has phytic acid, but very little and is easily cooked off.
10:00pm P+F Used to be 1 cup cottage cheese with 1 T Natural PB, but from Now on it will be 1 cup CC with 1/2 cup oats in the blender
Again, I don’t like the use of oats. Rice, beets, potatoes, yams, and fruits are preferred. Maybe replace the oats with some berries, and you can get a nice dose of antioxidants and moderate GI carbs.
2:00am P+F 5 oz grilled salmon
Haha, nice!
I would try to get some fatty meat in there like steak a bit more. I would also add eggs in there. Whole eggs are very nutritious. You can hardboil eggs for snacks.
Also, when you get a chance, eating things like sea vegetables, liver, oysters and other shellfish is a good way to get lots of important minerals. Oysters are your friend, especially being a young male that exercises.
Hope this helps.
Since no one has answered about the creatine…could you take the creatine separately as soon as you get home? Just take your post-workout shake with you, drink it as soon as you’re done, and then have the creatine (with salt) as soon as you get home.