Please Help I'm a n00b

[kingsarms]

Hey guys, first off I just wanted to say Hi, this is my first post and I've been reading a lot but not finding my answer. So here we go. I have an odd work schedule and need some help with my diet and AP intake. I work from 10:30am - 7pm and usually work out at 10pm or 11pm for about an hour or hour and half. I'm just gonna post my daily routine and if someone could tell me what to do that'd be great. I know its a lot to ask but I just don't want to mess this up.

22 years old
5'11 - 185lbs

8:30am (wake) - 20 - 30g protein bar for breakfast
10:30am - work
4:00pm - eat usually grilled chicken, potatoes, and some greens. (work cafeiteria isn't always good but offers, salads, fruits, soups, grill (like chicken, hamburgers, hot dogs, etc)
7:00pm - get off work and go home
8:00pm - typically a sandwhich on wheat bread, mainly turkey with a slice of Colby cheese and some chips or fruit like apple or banana.
10:00pm or 11:00pm - go to the gym
12:00am or 1:00am - eat another 20 - 30g protein bar.

I just got into working out so my routines are slowly coming together. Also I usually work out 4-5 times a week.
I hope ya'll can help cause everything i've read is positive about this product and hopefully it works for me.

Thanks in advance,
Robert

10:00pm

[snagency]

okay..first off all, there's a great post on nutrition in the 'NUTRITION' forum section, and I would advise you to read the AP faq's & product info as well..
I think, once you read these thoroughly, a lot of your questions may be answered (like the obvious that you need to eat more, eat differently, etc.)..

[snagency]

as for your dosings:

8:30am (wake) - 20 - 30g protein bar for breakfast

AP 15min prior to this meal, and make it a real meal not a bar

10:30am - work
4:00pm - eat usually grilled chicken, potatoes, and some greens. (work cafeiteria isn't always good but offers, salads, fruits, soups, grill (like chicken, hamburgers, hot dogs, etc)

AP 15min prior to this meal.
where are the meals prior to this?

7:00pm - get off work and go home
8:00pm - typically a sandwhich on wheat bread, mainly turkey with a slice of Colby cheese and some chips or fruit like apple or banana.

optimally, you'd want this meal to take place 90min prior to the workout, w/ AP taken 15min prior to that; also, get more carbs into the meal.

10:00pm or 11:00pm - go to the gym
12:00am or 1:00am - eat another 20 - 30g protein bar.

get some real food nutrition here, def not a bar.
you don't have to do carbs for recovery here, since you'll be going to bed soon I assume. if you do tho, you could do another AP here for postWO.

[kingsarms]

Ok sweet, some killer info. Thanks for the response. As far as the meals prior to 7pm, there are no meals after 4pm and before 7pm, I can easily put one in there though, that won't be a problem. And yes i do usually go to sleep after my work out, well i shower first then get into bed and relax. I'm reading the nurtion thread right now so I might post my planned meals after i read and think about this stuff.

[snagency]

Originally Posted by kingsarms

there are no meals after 4pm and before 7pm

i meant between 830am (breakfast) and 4pm..

[kingsarms]

oh...yeah no meal there...I don't get hungry a lot for some reason...but I can eat during that time, that wont be hard. So i read a lot of the nutrition stuff and i guess i'm just stuck on where to start with meal plan..i'll read some more and maybe it will come to me.

[kingsarms]

ok i think i'm over thinking this meal stuff I'm just gonna spit one out there and see what y'all think

Meal 1 (Breakfast)
8:30am wake - AP
8:45am - two large eggs with toast (ezekiel bread)

Meal 2 (Snack)
12:00pm - Quaker oatmeal (brown sugar) and whole banana and Whey protein shake (I'm guessing probably 30 - 50g of protein)

Meal 3 (Lunch)
4:00pm - grilled chicken or turkey, broccoli, potatoes.
whole apple or banana

or

salad with tuna and light dressing and fruit

or

subway foot long sub on wheat - club, dry.

Meal 4 (Dinner)
8:00pm - roast beef or turkey sandwich on ezekiel bread with colby cheese and fruit like grapes or melon.

Meal 5 (pre-work out)
10:00pm or 11:00pm (depends on gf...) - protein shake with oats mixed in and protein bar (<--- i like them...)

Meal 6 (post work out)
12:00am or 1:00am - Muscle Milk and protein bar

2:00am - sleep and repeat.

This is just a rough draft to see what ya'll think. Also whats a good protein shake consist of? Also didnt put in the AP's cause I'm sure ya'll will help me with when those should go in. Thanks hope this helps.

[snagency]

Originally Posted by kingsarms

ok i think i'm over thinking this meal stuff I'm just gonna spit one out there and see what y'all think

Meal 1 (Breakfast)
8:30am wake - AP
8:45am - two large eggs with toast (ezekiel bread)

need more protein and carbs at this meal, shoot for 50-60g carbs and 40g protein

Meal 2 (Snack)
12:00pm - Quaker oatmeal (brown sugar) and whole banana and Whey protein shake (I'm guessing probably 30 - 50g of protein)

Meal 3 (Lunch)

AP here 15min prior

4:00pm - grilled chicken or turkey, broccoli, potatoes.
whole apple or banana

or

salad with tuna and light dressing and fruit

or

subway foot long sub on wheat - club, dry.

Meal 4 (Dinner)

AP here 15min prior
8:00pm - roast beef or turkey sandwich on ezekiel bread with colby cheese and fruit like grapes or melon.

Meal 5 (pre-work out)
10:00pm or 11:00pm (depends on gf...) - protein shake with oats mixed in and protein bar (<--- i like them...)

Meal 6 (post work out)[/quote]AP 15min prior here

12:00am or 1:00am - Muscle Milk and protein bar

2:00am - sleep and repeat.

This is just a rough draft to see what ya'll think. Also whats a good protein shake consist of?

this depends on what you'll be using it for -- meal replacement, immediately postWO, at bedtime, etc. ..
closer to the workout, you'll want a more isolate-type protein, quicker digesting..thru the day for MRP a concentrate blend is sufficient, but there should be some varying amount of carbs & fats in this mix to make it a meal..at night as part of last meal many ppl like casein protein, as it's a slow-digested protein and is basically time-released all night long (8hrs+)

[kingsarms]

awesome! this is exactly what I've been wanting! I'll be printing this off at using it! Thanks snag for the help I truly appreciate it! I'll have to post my results in a month or so. I just believe that this product will work for me.

[snagency]

Originally Posted by kingsarms

awesome! this is exactly what I've been wanting! I'll be printing this off at using it! Thanks snag for the help I truly appreciate it! I'll have to post my results in a month or so. I just believe that this product will work for me.

yes please feel free to let us know your progress!