I'm from London and have been into the Zone diet for about ten years (I'm 31). However, I have been quite casual with my measuring, always using the eye ball method, and keeping those undesirable carbs to a minimum. It's worked great and I've never been overweight. But just recently, (last 8 months) I have changed my gym routine to incorporate a lot more weight lifting and am trying to build a fair bit of muscle tone. I'm not body-building, but I am striving for some decent tones. I am wondering if I am eating enough protein and was hoping some of you could help me figure it out?
I don't eat meat, only fish. I therefore mainly follow the Soy Zone plan. I'm 5'2" and weigh 121lbs. I drink between 2-3 litres of water a day.
I currently aim to eat around 21 grams of protein at each meal, and 7 grams in each snack.
Typical breakfast (one of the following):
1) Soya Yogurt (200 grams = 8 grams protein), with a handful of Soya Nuts, Soya Isolate Protein Powder equaling about 10 grams protein, a handful of blueberries, couple of dried apricots, and about four almonds.
2) Oatmeal (containing 6 grams protein, 30 grams Carbs) 200ml Soya Milk (2 grams protein) and fortified with Soya Isolate Protein Powder equally about 12 grams protein. Four almonds, few soya nuts, and a few blueberries.
3) Two Soy Sausages (15.6 grams protein), two poached eggs, around five cherry tomatoes and four mushrooms, all fried in a little olive oil.
1) Some lettuce leaves, about four inches of a cucumber, four cherry tomatoes, quarter of a red bell pepper, handful of grapes, and then enough of the following to make up around 21 grams of protein: Soya meat replacement product, low fat cheese, hard boiled eggs, or tuna fish.
This is post work-out. I have a Soya Isolate Protein Powder shake made with water and a splash of milk. Three almonds. A small satsuma. I mix the shake to equal around 12 grams of protein instead of 7 grams because I have just weight trained.
Soya meat replacement product (equaling about 21 grams protein, low carb), OR oily fish of some kind, Salmon etc, I usually go for a piece about the size and thickness of my hand. The rest of plate is piled with steamed veg (usually broccoli, soya beans, garden peas) or salad and drizzled with olive oil and a tiny bit of grated cheese.
Late evening snack:
Glass of semi-skimmed milk with three almonds or a macadamia nut. If using Soya milk I add a couple of dried apricots because Soya milk is so low in carbs.
How do you people think this measures up? Am I calculating things well enough or have I made some fundamental errors that are pushing me out of the Zone? Do I need to add more protein in order to gain some extra muscle mass or will this eating plan suffice?
I appreciate it's a long post, so a big thank-you to anyone who can be bothered to reply!