Advice on Diet
Looking at all the posts on here I see how helpful everyone is. I am not 4.5 months out from my next show and I am finding it very hard to eat clean. I love BBQ's and ice cream!!
Here is what my diet consists of now....any tips will be appreciated.
Wake Up: Drink 12oz water with recommended dose of thermos
Snack: 1 grapefruit
Train/ Cardio: Monday, Wednesday, and Friday - 45 minute walk on a 6 degree incline. Tuesday and Thursday - PreCore machine for 45 minutes. On Saturday flat walk at a good pace for 1 hour.
Meal 1: 25g low carb protein shake/ 1/2 cup oats (add ½ cup unsweetened apple sauce to oats and sprinkle with cinnamon)/ 1 tbsp Glutamine/ 400 iu Vitamin E/ 1000mgs Vitamin C
Meal 2: 5 egg whites/ 1 cup chopped tomato and broccoli/ 2oz low fat cheddar cheese (make into an omelette)/ 500mcg B12/ Recommended dose of ProBiotics
Meal 3: 4oz. chicken/ 1 cup romaine lettuce/ 8 walnut half’s (chopped)/ ½ chopped tangerine/ ¼ cup cottage cheese (mix chicken, cottage cheese and walnut halves together and put on a bed of romaine)
Meal 4: Meal Replacement Shake
Cardio: Monday, Wednesday, and Friday do step machine for 40 minutes
Meal 6: 4oz tuna/ 2 tbsp fat free Miracle Whip/ ½ cup chopped celery and onions/ 2 slices weight watchers bread/ a second recommended dose of ProBiotics
I see a lot of cardio scheduled but are you doing any weight training? You'll lose muscle if you aren't doing strength training at least 3 times per week.
Your diet looks pretty balanced although I'd drop the bread in the evening meal.
Re
Thanks for the suggestion about the bread. I usually move that meal up to before my cardio/training session in the afternoon. I train everyday as well.
Monday - Shoulders
Tuesday - Legs
Wednesday - Arms
Thursday - Back
Friday - Chest
And I don't always do the 2nd cardio on the days indicated. Although I am trying
Re: Advice on Diet
First problem i see is that you are going to the gym after having just a grapefruit to eat. You are basically running on fumes by the time you get to the gym to workout. There is no sustained energy coming from a simple carb like that.
your post workout meal contains a lower GI complex carb when it should be a higher GI simple carb.
Meal 3 looks like it might be too much protein for that time of the day. Keeping in mind I have no idea what your stats are (weight, body comp, height, etc.).
Other than that your diet seems ok, read my dieting 101 info on my side of the website (timetoemerge.com).
Thanks for the advice. What about the concept of doing cardio on an empty stomach?? sometimes i don't eat that grapefruit in the morning because i don't really like eating before i work out. what do you recommend? nothing?
I am 5'10 around 170lbs. I was 150lbs for my competition in April. I am between 15%-20% bodyfat (I haven't had it tested in a while).
Re: rE
cardio on an empty stomach is fine if thats all you are doing. If you are also resistance training its not fine. You will be burning through muscle glycogen and running on fumes in no time, effecting performance. YOu need a proper preworkout meal no matter what time of the day it is. I have had many clients that couldnt eat first thing in the morning, they got used to it and couldnt imagine not having it now.
Re: rE
Loooong time ago I used to be no-breakfast person These days I am feeding my face 5-10 minutes after I get up . If I do cardio early morning I tend to have whey shake
These days I am feeding my face 5-10 minutes after I get up
. If I do cardio early morning I tend to have whey shake
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