Fade is right about the fructose. But depending on one's goals or "problem." it is best to shy away from too much carbs unless one is very routined with the physical training side of things and thus utilises these carbs for energy instead of more fuel for fat. I think Fade meant the fructose was from the fruit he put in the shake - not added powder. Assuming the diet is rich in fruits there should be plenty of fructose acquired from those sources alone.
Regarding the whey shakes. Absolutely, create your own masterpieces! What many are afraid of is that life gets so boring with this "bland" food approach - not so! Make it up in the shake! Carrots, banana, oranges, pears, wheat germ/bran, etc. What I would suggest though, is some already blended products that take care of of the protein/carb mixture for you. For example, take ProComplex
http://www.pro-complex.com/ for those with a goal of replacing fat with muscle, and ProLab N-Large
http://www.prolab.com/ for those whose goal is to add muscle to skinny, hard gain figures. Remember, the previous diet guidelines and intensive weight training (intensive means just that, short and INTENSIVE - not LONG, lot of time training) must be combined with these products to be of any good.
Now on to a snapshot of things more specifically regarding the daily food intake...
Breakfast:
Protein shake blend serving like above (remember this depends on your goals)
In that, I mix a scoop of oatmeal, wheatbran, one orange, omega 3/6/9 oil blend, multivitamin, and 500mg vitamin c. Tastes fantastic and I am set until about 10:30 am ...
meal 2
Tuna sandwich. Whole wheat bread, 1 can tuna with tomato and pepper. NO MAYO! CANT EAT A SANDWICH WITHOUT IT - GET USED TO IT! Here's a tip: Instead of feeling like your sandwich is missing tha mayo, get used to alternate ideas - like pepper - or tabasco - or mustard as an example. (For the Tuna sandwich pepper is just fine thanks
meal 3
Grilled chicken breast
Carrot, tomato, apple
meal 4
Pre-blended Protein shake (see above) serving
Add wheat bran, carrot
meal 5
Chicken (never with skin) or Salmon
Broccoli (steamed)
Brown rice or baked potato (with salt and pepper - not BUTTER!)
Salad (no dressing ) Ok to use OLIVE oil/vinegar if desired
meal 6
Pre-blended protein shake serving (add small amount of wheat bran for fiber)
Before bedtime - several scoops of LOWFAT (1.5%) cottage cheese. This is because the type of protein(casein) found in this food is slow absorbing so later in the evening your body will absorb it where the other types of protein such as the meat and whey will have been long expelled from the body. This keeps you anabolic longer so that you dont "waste " so much muscle during your 8 hours of fasting while asleep. This protein intake will not make you fat - remember you may be trying to lose weight but its the FAT you want to lose, not the muscle! And for those trying to gain on lean bodies, you cannot afford to lose muscle during the night - this is where the casein (cottage cheese) comes in.
Thats a basic, "life in a day." Weight training (not counting the hockey) is the other part of the pie still unmentioned...
PS. (just noticed Fade accurately explained the reason for the cottage cheese earlier on here...
