Nutritional/diet review
Goals of diet:
1) Be sustainable for me (obv subjective) given that I make vegetarian meals at home (I eat meat when I go out).
2) Be healthy to me (obv subjective). Eating 5 lbs of meat a day isn't healthy to me. My mind can of course change, but giving "advice" just trying to get me to completely change my values likely isn't super helpful.
3) Gain strength. I want the SS work I'm doing to result in strength gains so I can be better at basketball.
4) Stay at a relatively "slim" body weight/composition. I'm fine with gaining weight but not just for the sake of gaining weight. I'm not sure how much is actually helpful in regards to bball and know I can get much, much stronger without gaining much weight.
I weigh ~170lbs right now. 2-4lbs up from when I started SS (I don't track my weight that carefully). No clue what my body composition is.
Here is exactly what I ate yesterday. It's a pretty representative sample of how I eat, however, until the last couple of days, Before a couple of days ago I was getting ~90g of protein a day, but since have substituted the protein shake for one of my meals.
Meal 1 (breakfast) - grape nuts, soy milk, & raisins
8:00 am
326 calories
7.5g protein
Meal 2 - greek yogurt + mixed nuts
10:30am
340 calories
19g protein
Meal 3 (lunch) - PB&J, apple, carrots/celery
1:00pm
581 calories
13g protein
Meal 4 - lentils & rice, raspberries/grapes
4:00pm
594 calories
13g protein
Meal 5 - protein powder & soy milk
7:50pm
440 calories
60g protein
Meal 6 (dinner) - veggie burger/pick/onions/ketchup/mustard, orange, spinach salad/dressing
8:30pm
340 calories
27g protein
Total calories: 2621
Total protein: 139
I also eat out ~3 times a week and just eat whatever. This generally replaces 2 meals. An example of this type of meal would be an order of
White Tiger sushi, or a
hamburger & fries.
Questions (keep in mind I'm most interested in "big rock" type issues, not "little rock" stuff at this point):
1) Is this "enough" protein? The FAQ states to go for 1-1.5g/lean body mass. I dno what my lean body mass is anyway.
I am not excited to try to go back to eating 250-300g/day. But I could substitute an additional protein shake for a different snack, or mix it with water and hammer down even more protein.
2) Is there important timing involved with the protein I consume? I think I'll likely be getting the bulk of it via a protein shake, should I break this up into smaller ones, or is it not important?
3) I take a multivitamin and 4 capsuls of generic Costco fish oil. How important is adding supplements to this and should I even add anything at all?