What EXACTLY should I be eating on days I lift?

[Ceep It Real...]

I know i need protein...

and i've heard i need complex carbohydrates (whatever that means)... but im concerned im not getting enough of what i need.


on days i lift i start out with an egg, turkey bacon, and spinach sandwich on whole wheat... and a yogurt

as i lift i'll eat some almonds while i rest...

when i get home ill have canned tuna on wheat bread...

for dinner ill have salmon and quinoa (a rice like grain)...




is this enough protein? enough calories?

any help is appreciated

[keylomc3]

I know i need protein...
and i've heard i need complex carbohydrates (whatever that means)... but im concerned im not getting enough of what i need.
on days i lift i start out with an egg, turkey bacon, and spinach sandwich on whole wheat... and a yogurt
as i lift i'll eat some almonds while i rest...
when i get home ill have canned tuna on wheat bread...
for dinner ill have salmon and quinoa (a rice like grain)...
is this enough protein? enough calories?
any help is appreciated

I don't know what your goals are, but it doesn't sound like enough. If you are asking about "enough" calories, I imagine you are interested in gaining weight? If yes, you'll probably need a lot more than that. If you want to put on some weight, just count your calories for a week or so, and gradually add on to the total amount until you're gaining between .5 and 2 lbs per week. Generally, you should consume in the vicinity of 1 gram of protein per pound. The actual diet is pretty clean, which is good, but you'll need a lot more protein. Any more help needed, you should probably post your routine, size, weight, goals, etc.

[Spliff Star]

day i lift i usually have

-eggs or oatmeal, toast, protein shake for breakfast
-small bite to eat between
-turkey+lettuce+cheese wheat sub, fruit, water for lunch
-small sandwich 1.5hrs before lifting
-pre workout drink 30mins before lifting
-post work immediately after lifting
-protein shake 30mins after that
-dinner an hour later consisting of a popular meat (chicken, beef, etc) and two sides (rice, vegetables, etc)

This is my simple way of eating. I don't overthink eating habits or I'll get turned off by the amount of effort I need to put in and eventually slip up. Instead I follow a guideline I've mentally set up and end up eating well without thinking about it.

May seem like a lot after lifting but i'm starving at that time. This isn't perfect and changes every day to other similar food

Gotta eat big to get big. Healthy, of course, but that goes without saying.

[Ceep It Real...]

I don't know what your goals are, but it doesn't sound like enough. If you are asking about "enough" calories, I imagine you are interested in gaining weight? If yes, you'll probably need a lot more than that. If you want to put on some weight, just count your calories for a week or so, and gradually add on to the total amount until you're gaining between .5 and 2 lbs per week. Generally, you should consume in the vicinity of 1 gram of protein per pound. The actual diet is pretty clean, which is good, but you'll need a lot more protein. Any more help needed, you should probably post your routine, size, weight, goals, etc.

i lift twice a week and usually play basketball almost everyday... but im not really trying to get big... i want to get stronger and leaner, more fit, more solid.

but cot damn that sounds like a lot of protein... that would be around 190 grams of protein on days i lift which sounds impossible unless im shoving a chicken breast down my throat every 10 minutes...

i blend a lot of fruit drinks together though, so i might have to cop some protein powder to mix in so i can get more protein...