2006/01/30, 08:23 AM
7:00 Wake up
7:30 Work out at gym
8:35 PWO shake (app. 45g of protien), 1/2 banana
9:10 1 cup oatmeal, multivitamin, 1000mg vit C
10:30 1 apple
12:00 5oz chicken breast, 1 cup brown rice
3:00 ? Not sure what would work here
5:00 1 can tuna w/ 1 tbsp low fat mayo, 1tbsp natural PB on a slice of 100% whole grain bread
8:00 ? I need something light for the evening as well
10:30 Protien shake mixed w/ skim milk, or sometimes a half chicken breast and a glass of skim milk.
You need to get up a little earlier and either have a shake made with oatmeal, protein powder and maybe frozen fruit in it (berries are good) or have abowl of oatmeal and some scrambled eggs.
This will jumpstart your metabolism for the day and fuel your workout for more intense lifting.
Your snacktimes need protein, also. have some lowfat cottage cheese before bed, you could also have that at snacktimes earlier in the day. or you could have more tuna, or additional shakes.
gradually add in veggies - it will help. you could have lowfat or no fat cheese sauce, if you find it is stalling out on your goals, drop it later. it is more important that you get the veggies in.
-------------- Dont spend your precious time asking \"Why isnt the world a better place?\" It will only be time wasted. The question to ask is \"How can I make it better?\" To that there is an answer.
- Leo Buscaglia
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2006/01/26, 12:05 PM
alright, this is what I've come up with so far. It seems to be pretty easy to adhere to and simple, so just let me know if I'm on the right track. I'll post a couple of quick questions at the bottom. I'm a 20 year old 6'1 210lbs male looking to lose some weight and build whatever muscle I can at the same time.
7:00 Wake up
7:30 Work out at gym
8:35 PWO shake (app. 45g of protien), 1/2 banana
9:10 1 cup oatmeal, multivitamin, 1000mg vit C
10:30 1 apple
12:00 5oz chicken breast, 1 cup brown rice
3:00 ? Not sure what would work here
5:00 1 can tuna w/ 1 tbsp low fat mayo, 1tbsp natural PB on a slice of 100% whole grain bread
8:00 ? I need something light for the evening as well
10:30 Protien shake mixed w/ skim milk, or sometimes a half chicken breast and a glass of skim milk.
Anyway, thats the basics. I don't think its enough, as I tried it yesterday and was hungry, but I don't have much storage space, or a stove for cooking so it makes it tough. I understand the need for some leafy greens (which I'll probably get in the form of brocolli and Celery...does anyone know if the low-fat Cheez-Whiz is acceptable?) All my cooking is done with the george foreman grill or microwave right now, until I find some good Toaster Oven recipes that work for me. Also, I'll be adding eggs to my oatmeal breakfast now that I know I can cook them in the microwave.
My routine currently consists of mostly weights while I try to work out these shin splints, but I do cardio on the rowing machine or bike (I hate the bike!) as well. This is my mon-fri routine.
Thanks in advance,
Scott
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2006/01/26, 03:57 PM
I should point out that (as you can probably tell) I'm not much of a fruit and veggies kind of guy. Before I started paying attention to my diet, I was living on cereal, pizza pops, michelinas, and soda.
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2006/01/29, 11:03 PM
*bump*
Really would like some input on this one guys.
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2006/01/29, 11:24 PM
Sailor, check out "diet thread" under this forum. It will help you loads. This is a question that has literally been beat to death, brought back to life and then beat to death again over and over.
Your diet as it reads has alot of decent things like whole grain, natural, pwo shake, chicken, brown rice, tuna but you just need to work it all together, the "diet thread" thread under this forum will help do that. You should definitly have a pre workout meal with a slow burning carb like oats along with some sort of protien. Check out the diet thread. Good luck!
-------------- Seize the day!
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