Sample diet plus fitness plan help please :)

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bonkers73

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1) Can someone point me to a thread or provide me with an example of a diet 1500-1600 calories per day as to where Im eating 5-6 times per day. Im eating nutrtitious , but only eating 3 sometimes less per day because of work.
- Also any supplements that might help, as my little love handles must really love me because they wont let go HA HA.

2) I also need an example of pre and post work out nutrition or energy?
- Current work out regimen includes:
- Weight training in the am before work 5 days per week, Rotating Back and bi's one day / Chest and tricepsnext day/shoulders and legs last day and then starting over etc. I always follow these morning workouts with 20 minutes of low intentisty on the treadmill.
- HIIT training 3 days a week at night, usually Mon, Wed, Fri

Is this a horrible program or what?
I know these topics are probably covered somewhere so im not looking for anyone to write a book, so if you can point me to the right thread, thats all good with me. Or if a guru comes across this and wants to wax on about it, I wont object :). Im 100 percent dedicated to trimming and toning up, so if you give me the list of food items, Im off to the store.

Fitness goals include: Losing body fat and weight, building muscle to be toned. Im under no impression that im gonna be huge, nor is it my goal :) and stamina as I plan to enter some Jet ski races this year(stand ups) as Im 34 and I need to compete with the 20 year olds. :)
Thanks everyone!!!!!
 
i'm no expert or nething and probably can't point you to another thread but I DO KNOW that 1500-1600 calroies is DEFFFFFINITLY not enough calories. This is without even doing excersie. Now think about while excercising and only donsuming these amount of calories. In a about a few days you will be starving and want to quit what ever you are doing. :D
 
Doing great... just a bit of tweaking is needed

Ok. Great start now you just have to tweak a few things

More Protein! You need between .5 to .8 grams of protein per pound of body weight. So if you are 200 lbs that would mean you need about 100 to160 grams of protein. (Protein shakes make it easier with less fat) A good blender is handy because they don’t mix to well. If you don’t have a blender then use a fork

Meal management! Take your food to work in containers so you can munch on them about every about 2 hours (hide them if you have to). Try to eat natural foods that do not need to be refrigerated. Make three of your meals with protein shake. And try to eat only between 9am and 7pm. Only drink water after that point (unless you work the graveyard shift). Eat your VEGGIES! Grandma was right about those veggies all along! Remember that about 90% of the food you buy in the store is crap with no real nutrition. Even fruits and veggies are picked before they are “vine ripened” are not as full of nutrients as they did 30years ago. Unless you grow you own food in fresh mineral and nutrient filled soil, you are going to need some good supplements… And that bring me to the next subject.

Quality supplements! A good Multi vitamin, Glyconutrients (astounding research to support it at ), Creatine, and Glutamine are a must! There are bunches more but that should get you started.

To attain absolute wellness remember to focus and visualize. You sound like you want it bad enough so you will get there!

Conceive it, believe it, and you will achieve it!
Castle :)

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castle said:
Ok. Great start now you just have to tweak a few things

More Protein! You need between .5 to .8 grams of protein per pound of body weight. So if you are 200 lbs that would mean you need about 100 to160 grams of protein. (Protein shakes make it easier with less fat) A good blender is handy because they don’t mix to well. If you don’t have a blender then use a fork

Meal management! Take your food to work in containers so you can munch on them about every about 2 hours (hide them if you have to). Try to eat natural foods that do not need to be refrigerated. Make three of your meals with protein shake. And try to eat only between 9am and 7pm. Only drink water after that point (unless you work the graveyard shift). Eat your VEGGIES! Grandma was right about those veggies all along! Remember that about 90% of the food you buy in the store is crap with no real nutrition. Even fruits and veggies are picked before they are “vine ripened” are not as full of nutrients as they did 30years ago. Unless you grow you own food in fresh mineral and nutrient filled soil, you are going to need some good supplements… And that bring me to the next subject.
Click to expand...

Huh ?

" try to eat only between 9am and 7pm. " - O.K....I'll bite.:rolleyes:

Why ?

What is wrong with having food from 7:00 a.m- 9:00 a.m. and from 7:00 p.m. to 11:00 p.m. ? What is the scientific basis for suggesting we not eat during those times ?
 
Wrangell said:
Huh ?

" try to eat only between 9am and 7pm. " - O.K....I'll bite.:rolleyes:

Why ?

What is wrong with having food from 7:00 a.m- 9:00 a.m. and from 7:00 p.m. to 11:00 p.m. ? What is the scientific basis for suggesting we not eat during those times ?
Click to expand...

Sorry it has taken me so long to reply.

One great "scientific" reference to this is by Ori Hofmekler in the Book "Maximum Muscle Minimum Fat - The science of physical perfection"

It kind of a dry read but it does contain all the scientific mumbo-jumbo you would ever need.

Also, this kind of dieting has been used by Hollywood stars for a while now and even the Oprah swears by not eating after 7pm. She claims that is how she has finally been able to maintain her size.

I my self have seen good results with it and recommend this eating plan to anyone.

My example
10am is my 1st meal
Noon is my 1nd meal
2pm is my 3rd meal
3pm is my forth meal
5pm is my fifth meal
7pm is my 6th and final meal

Just try it and log it. Thats the only way to know for sure if it works for you.

I wish you the best in whatever you decide to do.
Castle :)
 
Wrangell said:
Huh ?

" try to eat only between 9am and 7pm. " - O.K....I'll bite.:rolleyes:

Why ?

What is wrong with having food from 7:00 a.m- 9:00 a.m. and from 7:00 p.m. to 11:00 p.m. ? What is the scientific basis for suggesting we not eat during those times ?
Click to expand...

Sorry it has taken me so long to reply.

One great "scientific" reference to this is by Ori Hofmekler in the Book "Maximum Muscle Minimum Fat - The science of physical perfection"

It's kind of a dry read but it does contain all the scientific mumbo-jumbo you would ever need.

Also, this kind of dieting has been used by Hollywood stars for a while now and even the Oprah swears by not eating after 7pm. She claims that is how she has finally been able to maintain her size.

I my self have seen good results with it and recommend this eating plan to anyone.

My example
10am is my 1st meal
Noon is my 1nd meal
2pm is my 3rd meal
3pm is my forth meal
5pm is my fifth meal
7pm is my 6th and final meal

Just try it and log it. Thats the only way to know for sure if it works for you.

I wish you the best in whatever you decide to do.
Castle :)
 
Many experts see no reason to stop eating at 7pm. Doing so just puts your body into a catabolic state in the middle of the night as you starve for nutrients.

Nothing wrong at all with taking a small bowl of cottage cheese to bed, maybe with a couple fish oil caps as a chaser.
 
Doesn't it really all depend on your sleeping times? I've eaten at or past 11 PM forever, and it hasn't hindered any of my progress...
 
I agree with not stopping eating. Eating every 2-3 hours until bed-time is crucial to prevent catabolism, like malkore said. Just taper off carbs in the evening.

I eat all the way until before I go to bed, when I take in an MHP Probolic 12-hour Feed shake to prevent catabolism throughout the night.
 
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