Quote:
Originally Posted by Nond  Hey guys. New forum member here (already posted on the introduce yourself forum!). I'm fairly new to the dieting stuff and I'm not really accustomed to feeding myself on set times throughout the day to get 7 - 8 meals in. Usually I just hit the main 3.. bfast, lunch, and dinner.
My work schedule probably interferes a lot with my eating schedule. I work evening shift.. 3PM - 1130PM. So lets say I go to sleep at 12 or 1230.. sometimes 1am or 2am if it is m w f (nights I work out after work). I wake up at 9AM or 10AM and sometimes I don't eat for a couple hours.. 12 or 1 and then it is time to start packing my lunch for work. So I have a hard time finding snack time I suppose. Anyway I know I have the will power to get all this done to get my diet on track.
I'm 6'3" 210-215 and I'd like to get to a decent 190. 20lbs - 25lbs not to bad I don't think!
Morning:
9am - Oatmeal and whole wheat toast and some protein. maybe some eggwhites and a couple of yolks.
11am - ? protein shake?
1pm - ham / turkery on whole wheat bread with mustard and maybe a toss salad with zesty Italian dressing. try eating brown rice or whole grain pasta. wheat bread is ok but not the best source of carbs IMO
3pm - yogurt you need something else in there! some protein and more carbs
5pm - peanut butter crackers save peanut butter for before bed. maybe ome brown rice here and chicken breast
7pm - ham / turkery on whole wheat with 90 calorie pack snacks from quaker oates
9pm - ?
11pm - ?
I'm sure I can supplement a protein shake in there. As of now I don't take any supplements while I work out or even any protein shakes. I'm sure i can through in cottage cheese (disgusting!) or hard boiled eggs in my meals / snacks somewhere. Also I'm thinking about changing my dinner meal to some nice grilled chicken (george foreman grilled) with brown rice. Anyway I'm kinda lost / stuck on the snacks.. things like peanuts and stuff I'm sure I could also throw in there. I'm not much of a fish person but I guess it depends on how it is made. Anyway, some tips and tricks would be lovely! |
ok, your meals aren't that great at the moment.
you want every meal to have some complex carbohydrates as well as some good protein in EVERY meal. well, maybe not carbs in every meal since you're cutting.
here's an example
1 - oatmeal and eggwhites and a couple of yolks
2 - protein shake
3 - whole grain pasta w/ very lean beef
4 - 2 cups of broccoli and 1 can of tuna
5 - 1 cup of cooked brown rice w/ chicken breast
6 - some asparagus with tuna or chicken
7 - cottage cheeze, 1/2 cup of sliced almonds
the ham and turkey you use for sandwhiches aren't a very good source of protein. the slices don't contain very much protein and they are extremely high in sodium and ham is sorta high in fat.
