I am in the gym 3-4 times a week and can see improvements but not fast enough and I am convinced its my diet, I start work at 7, I have breakfast around 10:30, sandwich/coffee, I dont eat again until 6 or 7 that evening. So I dont really eat a lot, could that be the problem? I also enjoy a few beers at the w/e :: you guys got any suggestions on a balanced (do able) diet. Thanks
Yes you need to eat more often .... You should work in a protein shake as well .. You also need to bump up your work out from 3 to 4 days up to 5 to 6 days ....
Too many empty calories and not enough protein man...does your sandwich have mustard or mayonaise? Big difference!! haha
You need to write down what you eat at the end of the day for a month or so to really know and see what kind of bullshit you are eating a day. You will be surprised how much you conveinantly forget or lie to yourself.
Yeh Ill start doing that, Ive also started on the protein shakes. Have you any advice on the best time to take them.
I go to the gym after work and sometimes its 2-3 hours before I get home, so drinking after a work out can prove difficult sometimes. What about first thing in the morning, is that any advantage to me?
LOW CARB DAY 4 days a week 8am- 45g'sOatmeal/protein shake 45g - C30/P45 10am- Hard boiled eggs- 7whites/2whole eggs - P40g 12pm - 40g Tuna/brown rice 1/2c- C30g/P40g 2pm - 2chicken breast 45g/Sweet potato/greens (green vegetables)- C30g/P45g 4pm- Protein Shake 40g/ - P40g 5-7w/o- PWO Protein Shake- 45g 8pm- 40g Tuna/45g brown Rice- C45g/P40g 10pm- Protein Shake 40g/ handful of almonds - P50g's 12am- eggs or whey shake (egg whites-7) 345g's Protein/130g's carbs 1380+520= 1900cal's - -------------------------------------------------------------- HIGH CARB DAY 3 DAYS A WEEK 8am- 60g'sOatmeal/protein shake 30g - C60/P30 10am- Hard boiled eggs- 7whites/2whole eggs/3 rice cakes - C45g/P40g 10am - Turkey patties 35g/brown rice 1c- C70g/P35g 12pm - 2chicken breast 45g/Sweet potato/greens (green vegetables)- C70g/P45g 2pm- Protein Shake 40g/ - P30g/Sweet potato or brown rice-45gs- C45g/P30g 4pm - tuna 40gs 5-7pm- pwo whey protein-60g's 8pm - Chicken/40g's brown rice 60g's 10pm- Protein Shake 20g/ handful of almonds - P30g's 12am- eggs or whey shake ( egg whites-7) 30g's protein C405g's/295P 1620+1180=2800 Protein/carbs, about 150-200gs of fat. About 4k- 4500cals - ------------------------------------------------------------------ Carb choices - - sweet potatos- 35-40g's carbs - - brown rice- 1c is 70gs carbs - - rice cakes- 15g's carbs per rice cake (whole wheat rice cakes) Protein Choices - -tuna - 1 full can 42g's protein - -Boneless skinless chicken breast- 20-25g's protein - -Turkey patties (they look like hamburger patties)-40g's per 2 patties
The kind I take you are supposed to drink it within a half hour after your workout, maybe there are other kinds out there, but it would seem to me if you take it at another time, you are consuming excess calories and your body won't use the extra protein as effeciently as right after a workout :dunno:
It's better to eat frequent meals, smaller portions, than 2 or 3 large portions in the day. Smaller meals frequently keeps your metabolism going.
Yeah thanks for the reply, I am trying to break my diet down into smaller portions, not always easy though with work.
Where do you work? I'm lucky in this regard, I sit at a desk so I can eat small snacks. I've eaten so many Balance peanut butter power bars over the last few months that I'm starting to get tired of them.
Have you tried South Beach Diet peanut butter bars? Much better IMO, especially if you are getting board with them.
Yeah I work in an office to but I start at 7 am and I dont have the opportunity to go home before the gym.
Eat before you go to work, eat a lunch, eat when you get home. Eat a few hours later, eat a snack before you go to bed. Problem solved.
I've never tried peanut butter for SBD, just Chocolate peanut better. It's pretty good. I don't really have a sweet tooth so I tend to like plain peanut butter instead of chocolate peanut butter. I'll probably just end up alternating days of which kind I eat.
