HULKAMANIA said:
What kind of questions should I be asking myself as I choose the foods I need? What's a good system for constructing a meal.
First of all, the fried chicken and fish is caked w/ fat. Stay away. It sounds like you have some viable options, so go w/ the grilled bird. From what I recall, you weigh about 200 or so, so shoot for 200 grams of protein a day and try to limit that to 35-40 grams per serving or you'll pee a portion of it out. The eggs are a great option for breakfast, preferably boiled.
Hold on, let's see how this works...
Breakfast:
4 hardboiled egg whites w/ one yolk: 28 grams protein
1 glass milk, preferably skim: 8 grams protein
Bowl of cold cereal or oat meal: 5 grams protein
Lunch:
Tuna sandwhich on whole wheat (approx. 3 oz. tuna): 30 grams protein
1 glass milk: 8 grams protein
Dinner:
Chicken, 3.5 oz.: 30 grams protein
1 glass milk: 8 grams protein
Baked potatoe, brown rice or whole wheat pasta if available : 2-5 grams protein
Veggies, raw, but cooked will do.: varies... black beans are nice at 15 g/cup.
That takes you to 120-125 grams of protein, so you've got 80 or so to make up.
You should drink a whey protein shake immediately after your workout, about 23 grams per scoop + 10-12 grams worth of milk to mix it with for 35 total.
Up to 155 grams...
Eat 1 cup of low fat cottage cheese before bed. Mix it w/ some fruit or applesause for taste. This will give you 31 grams of pure casein protein, which is exactly what you want before bed. Unlike whey, casein is slow absorbing and will work throughout the night.
There's 186 grams...
That should actually be plenty, but since you're currently involved in a hernia inducing program, you might want to shoot for a bit more. Make it up w/ snacks when you're hungry... a hard boiled egg, a handful of almonds, peanut butter sandwich, etc.
Use this chart to help mix it up a bit.
http://www.ntwrks.com/~mikev/chart1.html