[Malgate]

Guys n Girls,

Since my partner and i had out first baby about 5 weeks ago, i havent been training and an even worst thing is that i havent been watching what i eat for longer than that. It was a case of whatever my partner cooked for dinner i ate aswell. Needless to say i've put a little weight on. I want to lose that as quick as possible.

I need some help coming up with a daily meal plan that i can follow for a few weeks and use along with my weight training. I'm a police officer and work shifts so need a plan that will stop me from straying and eating McDonalds or something else nasty. I have one minor problem is i dont like fish at all and cant stand turkey

Any help is much appreciated

[ZackKnight]

well when can u eat and what do u have at ur disposal?

[Kaboom]

Grilled/baked chicken even real lean beef.keep your carbs low eat plenty of veggies.Plan and cook ahead of time.

[ZiR RED]

Theres a lot of factors to take into consideration when designing a meal plan.

Age, weight, body type, metabolic rate, activity level, etc. to name just a few.

Br

[tnfirefighter]

Try this

meal 1 as soon as you get up - fruit, oatmeal / museli or high fibre cereall
2 - fruit, solid protein
3 - solid protein, veg, salad
4 - solid protein, veg, salad
5 - solid protein, veg, salad
6 - solid protein, veg, salad

- where ever you train you need to still have your protein shake and also add some more carbs there in the form of bread, rice, pasta or a sugary cerial (i have cereal) for replenishment
- eat every 3hrs at least, whenyour awake so the amount of meals may vary
- you can have any fruit you like
- you can have any veg you like
- you can have any salad you like
- solid protein sources include chicken, red meat, eggs, pork, turkey, fish, tuna and sardines
- you'll need to prepare in advance as you'll need to take at least half your meals to work with you so get organised
- don't count calories either, just eat clean

[ZackKnight]

We could use all your info and what u can get or have at ur disposal and we can help ya man

[Malgate]

No worries guys hopefully i can supply you the info you need, so here goes

age; 29 yrs
weight; 95 kgs
height; 6'3"

When at work i can pretty much eat whenever i need to unless its busy. no problem in snacking whilst patrolling. My normal shift goes for 10 hrs, 7am to 5pm. I get up at 5am and dont get home till 6-630pm. If i have to work afternoons they are 3pm to 1am. I finally get to bed around 9-10pm after feeding the baby

The work meal room is pretty much a fully working kitchen like at home, oven/microwave/fridge etc. no dramas in reheating food or storing

My exercise patterns in the past (pre baby) was on days off gym and when return home from gym 5 km run. When working it was the 5km run as gym is to busy and on closing by time i can get to it. So i guess i'll have to follow something like this again. My body responds to weight training pretty good, showing results quickly especially in my legs which get big

I take fish oil tablets, as i can stand to eat fish. At moment after training i'm using a powder called "evolve - lipo whey' a carb blocking/fat burning protein and prior to workouts i'm drinking "evolve - ALC' a creatine with acetyl l-carnitine

My spare time now at home is very limited due to the baby. i do have a heap of healthy food due to partner all but being diagnosed with diabetes i just need help in putting a plan together, which is where i have let myself down in the past

Hope this helps