Help me set up a diet, please?

C

creativEclipse

0
I don't know if you remember me or not, I posted a couple of months ago that I was planning to start working about again. Well I'm finally in a position financially that it's possible. I figured the best place to start right now is with a good diet, then move onto working out.

Through the posts I made before I found out that I am an ectomorph. I generally eat 4 meals a day and a small snack an hour or two before I go to bed. The problem is that I'm a college student and on a limited buget. I also live with my parents and commute to school MWF (well for now at least we'll see about that in the fall). So I pretty much eat whatever they eat, which usually isn't too healthy. Right now I weight 160 and I'd estimate between 17-20% body fat. My goal is to reach 185 and 10-12% bodyfat. I think the biggest problem in my diet is lunch. Because I commute 30 minutes to school 3 days a week and only have roughly 30-40 minutes to eat once I drive or walk to where I'm going I can't eat get much other than fast food. I know eating that crap so often is going to kill any diet I'd possibly start. Any tips on what to replace there and how to live with my parents and still be on a good diet without making them buy me special food?
 
Is it possible for you to prepare some foods ahead of time, put them in tupperware and reheat? Do you think you may have influence on your parents diet to change? Maybe asl them to buy more chicken, yams, brocolli, salad, brown rice, oatmeal, protein shakes, fruit.....
 
If the reheat part pertains to my lunch meal at school, there really is no place to reheat it. I guess I could take a Turkey sandwich and some fruit or something though. As for influencing my parents diet, I doubt it. Though I do eat a lot of chicken, boneless skinless breast in a spicy marinade and grilled, on average about 4 times a week then eat a leftover slice before I go to bed. I also eat loads of rice, white rice, brown rice, seasoned rice it doesn't matter to me. I eat a lot of salads too. Broccoli I have a hard time making myself eat, especially if it's cooked.

A general dinner meal here consists of Chicken or Pork (we don't eat much beef...except for that fast food that I eat at school), potatoes, either rice or a form of pasta, and a veggie (usually corn or beans). I've started eating breakfast; I usually have a bowl of cereal (usually Frosted Flakes) and a piece of fruit (either a banana, apple, or orange) on my way to school. My snacks usually consist of anything from junk (a small bowl of chips or popcorn) to a sandwich or leftovers.

I’d say my meal plan looks something like this:

7:30-8: breakfast cereal and Gatorade

12: whatever restaurant I stop at for lunch

2:30: snack [if I’m hungry (see above paragraph)]

4:30-5: dinner (see above paragraph)

10ish: leftover meat from dinner (if I’m hungry)
 
My first question is what is your workout times for weights and/or cadio? This is important because meal timing is essential to your goals. I will comment on your eating schedule, but I am doing so without knowing the workout times. I say this because of pre & post workout nutrition needs.

Breakfast should be Oatmeal (not the instant or prepackaged kind) but the good old fashioned quaker oats. Have that with some fruit (I use banana) and a bit of skim milk... Stay away from ALL processed cereals. I would drink water or even a sugar reduced OJ rather than gatorade in the morning.

You need to squeeze in a snack at around 10-10:30 if you're eating breakfast at 7:30. A protein shake would be perfect here if timing is critical for you, or even a meal replacment package like Prolab. Put the powder in a plastic shaker and add water and enjoy. Fruit and yougurt are good at this time too.

You need to put more planning in for lunch. I like your turkey sandwich and fruit idea for lunch if a mircowave is out of the question. I would still try to locate on though. Ask around. The chicken, yam, & brocolli mix is a staple for me for lunch.

Again, plan your 2:30 snack better. Make it a protien and carb mix. Brown rice and chicken possibly. Are you going to workout soon after?

Your dinner is okay. Stick more to the brown rice though. A good lean top sirlion beef is good .. try to have some green beens, salad, leafy greens. I have a handful of almonds or cashews then too - unsalted and not processed.

before bed I eat cottage cheese or plain yougurt and at times a protien shake.
 
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