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2004/08/11, 02:29 PM
I am currently at 146 pounds and I am trying to lose more, but my 9 pound weightloss was attributed to cutting portion sizes and sorta watching what I ate. I know that I need to eat a lot more food before I start hitting the weights and cardio machines regularly (until now it's been sorta spotty). The problem is after I get home from work I work out and I never want to eat a whole lot. I got to bed around 10 and I don't like to eat too close to bed time, what can I do? I thought I should add protein bars and or shakes to get my protein and calories up, but I'm not sure how to do it.
Here is a sample day for me when I do cardio.
7:30 Breakfast- yogurt or oatmeal
10:00 snack- Kashi Go Lean Cereal (eaten dry) or low fat motzarella cheese or rarely beef jerky
1:00PM Lunch- brown rice and chicken/fish/seafood and veggies
5:30PM cardio- 2 hour hip-hop dance class or 30 cardio machines (or HIIT) on alternate days I do weights
8:00PM Dinner- salad with some type of meat or egg white omelette
I see protein supplement opportunites as after cardio/weights whey protein shake and/or post dinner/pre bed casein protein shake or milk.
How does this look to everyone? I really have switched to someone who is eating more food during the day rather than at night. I find I am so busy now (and I keep less tempting food at home) that I don't want to eat at night even when watching tv.
Any help is appreciated!
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2004/08/12, 01:31 PM
That seems a little low on the calorie/food side. Honestly I see that hardly breaking 1000 calories a day. Dieting is never about starving yourself of needed nutrion, rather cutting the garbage foods out.
If your doing cardio and weights I would definitly add some serious protien to you diet to keep your body from catabolizing (eatting for energy) your muscle.
Breakfast, add some egg whites with the oatmeal or yogurt. Add a meal with protien (a shake maybe) immeadialty after your excersice to stave of any catabolziation.
There are some great posts of about proper eatting, and even a grocery list (Body Builders Grocery List). Check them out.
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- Its never about how much you can lift, or how many reps you do. Its just about doing it, and doing it right.
- If your hungry all the time, your not eating enough. And anyways, being hungry sucks.
~Brad~
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2004/08/12, 03:41 PM
Brad,
That's what I'm trying to figure out, how to up my calories and get more protein. I find I'm just not hungry once I stopped eating junk food and snacking so much so I was thinking of adding protein bars and shakes to my meals, but I'm not sure what to use or when. Of course I'll take your suggestion about the eggs at breakfast although maybe boiled because I don't like to clean up dishes before I go to work.
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2004/08/13, 01:16 PM
Well if your going to adding protien bars as meals can be costly, though shakes aren't that pricy. Watch out for sugar content on both, as some brands are high in processed sugars.
Cottage cheese and quick oats are a staple in my diet, especially for getting good protien and carbs. Cottage cheese 30 minutes before bed is good for your body as it is a slow digesting protien, so it helps with muscle regen while you sleep.
Going over your post again you have a huge time frame without food from 1-8pm, with exercise in between. Try not to go more then 3 hours without eatting a small meal, this will keep you metabolism up.
Your breakfat is good, but like I said, add a few egg whites (or a couple whole eggs).
For your first snack, you should bring a cup of cottage cheese and a good complex carb (oats, veggies, etc).
You lunch looks awesome!
Then you go way way to long without food. Throw in a meal around 4ish. Tuna, Salmon, fish, etc. would work well. Some cooked veggies or maybe a salad. You will need this food for energy at the gym!
Dinner looks good too.
Your diet could use more healthy fats like from nuts, fish, flax, etc. They will actually help your body lose fat.
You will want to slowly add the extra calories in every week, maybe adding a hundred or so. I would start with the extra meal at 4pm for sure. Then take it from there: Keep adding small amounts of calories per week until you feel that the weight your gaining is more fat then muscle (shouldn't happen with a clean diet).
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- Its never about how much you can lift, or how many reps you do. Its just about doing it, and doing it right.
- If your hungry all the time, your not eating enough. And anyways, being hungry sucks.
~Brad~
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2004/08/13, 02:16 PM
thanks a ton Brad :)
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