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Question
QUESTION: Ok, I'm 38 years old and up until a few months ago weighed 177 and am only 5ft5.  I'm down to 157 but I have some unanswered questions.  First, I have added a gym workout to my diet but immediately noticed I had no energy.  You see, I was using an Ovaltine or Slim Fast shake for breakfast and then a whey protein shake for lunch.  They are both powder and I didn't realize the whey protein powder had absolutely no vitamins and wasn't meant for a meal replacement.  I did some research about some other things i should be taking and ordered:
L-Glutamine 500 Powder -
L-Arginine Powder -
Fish Oil Softgels-Enteric Coated -
Nytrowhey Extreme - Banana Split -
Ultra Glucoamine and Chondroitin -
Ultimate Lean Protein
Here's the thing.  I'm sure I was not doing myself any good by only doing shakes on workout days, at least the way I was doing them so I'd like your advice on what I should do.  I need to lose another 20lbs or so.  I still have quite a bit of winter weight on as I went overboard with the eating.  
1) Is it ok to do a meal replacement shake in the morning and then do a whey shake before and after working out?  By ok I mean is there a better solution where I should be eating certain foods to get the extra energy needed to maximize my results.  
2) Is a good day a meal replacement shake for breakfast and lunch and then a light dinner?
3) Is there any other suggested supplements you suggest from above?
4) Please let me know the top 3 things I should be buying while on a roadtrip and stopping at a convenience store.  This has always been my biggest problem.
5) I also have the 11pm problem where i don't go to bed til 1am and end up with stomach growls.  I have been eating a rice cake with peanut butter or doing a bag of microwave popcorn.  Is this ok or do you have better suggestions on good but not bad snacks?

I truly appreciate your help.  I too am an all expert provider so I definitely want to thank you for your time.

ANSWER: You need less pills and potions and more real food.

Your getting all the glutamine you need from the whey or things like meat. Arginine again a waste IMO for you. Fish Oils I love them for everyone id take at least 10 grams a day if not more. Whey is fine eat some fruit and nuts or such with it, but any time you can opt for real food i would, Whey etc should be used to supplement a diet not take place of it, except in times where you just cant get food in its a nice way to get your protein up.

I would have you learn to eat real foods as much as possible. most lean, big strong, athletic etc people base there intake on real whole foods. you get more bang for the buck a lot more micronutrients in there natural form then any meal replacement shake etc.


A good day is real food, real food, real food, and then maybe small snacks or shakes to fill the voids. For your goals it would be smaller meals and snacks as opposed to bigger squares. I would lend to go by the eating patters of Dr. Lonnie Lowery and his temporal nutrition and get the carbs in early and trail them off as the day goes on. Or go all out and something like the metabolic diet. Find something simple you can live by.

creatine. I have every single client take it not for is muscular effects so much, though those are nice, but more for the recent findings or its general health effects fighting cognitive aging and Alzheimers as well as halting bone wasting and more. its a staple or should be along with a simple multi vitamin and fish oils.

Id have you eat a piece of meat or have a whey and water shake and handful of nuts. Another good one if you have a sweet tooth would be some sugar free jello and a bit of heavy whipping cream, good stuff and a scoop of whey and water on the side. I wouldn't be having simple empty carbs late at night with your goals.


For more info you should join our free discussion forum, you will get lots of great advice and discussion there www.teamstaley.com start a training log. We can help with training, diet and then give advice on supplementation.

Phil
www.staleytraining.com

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---------- FOLLOW-UP ----------

QUESTION: Could you give me a menu of what you've suggested to someone like myself who is not exactly new to eating a little more healthy but definitely not someone who can eat just plain chicken and cottage cheese.  I'm still at a stage of recooperating from loving calzones and pizza and macaroni and cheese and all those lovely poisons.  I thrive for a clear outline of meals that are fun to eat and enjoy rather than feel like I'm torturing myself.

Answer
sure here is a list of foods i just made for someone else that may help

So my lists

top bad food for your goals in no particular order

trans fat
high fructose corn syrup
sugar
bread
white rice
white potato
pasta
any real starchy foods
sugared soda
cereals
bagels

Top good foods

red meat
fatty fish and fish oils
chicken
pork
leafy green veggies
fruit
nuts ( almonds and walnuts are darn good)
butter
eggs
dairy

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