Hi Everyone,

I am a pretty heavy exerciser, 4-6/ 30-45min cardio sessions, 2x/1hr weight/strength training and 1x 45 min Gravity session per week. I am wondering about what to eat and how much-do you have certain foods that you eat a lot of? Do you find that you eat more when you exercise heavily? What foods are best for supporting the demands I am putting on my body?

I want to make sure that with my heavy exercising I am getting the nutrients I need to fuel my muscle building. Currently, I eat between 1000 and 1500 calories a day (some days are lighter/some heavier) but I worry that I am not getting enough nutrients from veggies etc due to the focus on Protein. I do take supplements-Iron, Vitamin e, multi and Calcium.

I would appreciate any input you can provide.

I dont focus on Protein. That's purely an American thing, they never tell you to do that here in Australia, so I never have. Oh, I eat protein of course, but its not my only focus. I eat plenty of wholegrain carbs, two serves of fruit and probably three differnent vegetables every day. Protein foods I eat in moderation, smaller serves of meat, cheese, yogurt. I need carbs for the energy. I cant function on a low carb diet. I run an hour four or five times a week.

I eat wholegrain bread, a serve of Cereal and probably some potato most days of the weak, if not bread,then wholegrain crackers etc. Sometimes have Pasta for dinner. In other words, I eat a pretty "normal" diet. It certainly hasnt stopped me losing weight, in fact I've been very successful at it.

Thank you Jachut! For those of us who exercise a lot I think it is important to get complex carbs-I agree with you on the low carb diet, I know it has worked for some, but I have to have carbs due to my energy output. I just make sure that the carbs are the good kind! I have been successful so far as well, although I have noticed some slowing as I put on muscle. I was expecting that so no biggie. I am in awe of your accomplishments-you have given so many here hope! You are inspiring!:thumbup: