I've been reading and trying to learn as much as possible over the past month or so. I'm 24 years old, 6'1" 170lbs.
I was lifting weights and doing cardio for almost 2 months prior to finding this forum with very minimal gains (no weight, just feel better and stronger). I started a diet on the 24th of may, going by what I learned off of here. Going on such an extreme diet (very clean and very much food) I expected more than what I've gotten so far. I have been weighing myself every morning before I eat or drink anything and it is ALWAYS 170 on the dot. People notice me looking better and I can see a difference from when I started. Just today someone commented on my neck looking bigger and I can tell as well as others that my arms are bigger. My stomach has also improved. It just don't make sense that I haven't gained even one pound. Anyways, here is about what I eat every day (changes a little)... Let me know if I should post this in another section.
1st meal:
1/2 cup oats
1 cup cottage cheese
apple
2 TBS nat PB
2nd meal:
protein shake
large salad
between 2nd and 3rd i usually eat an apple or banana
3rd meal:
chicken breast
yam
broccoli
Post Workout
1/2 cup oats
protein shake
4th meal:
chicken breast
yam
5th meal:
1 cup cottage cheese
apple
6th meal:
4 whole eggs
two pieces whole wheat bread
2 TBS nat PB
Also, if I get hungry between meals, I usually grab a piece of whole wheat bread or two. And on non-workout days, I might still eat an extra meal to replace the post workout one.
I workout with weights every other day, alternating upper and lower body. I must add that due to my schedule, I only get about 6 hours of sleep a night during the week (10 on friday and saturday). Could lack of rest be the main problem? It would be near impossible for me to get more than 7 hours... 7 is even hard cause I can't fall asleep right away when I get home from my second job.
I was lifting weights and doing cardio for almost 2 months prior to finding this forum with very minimal gains (no weight, just feel better and stronger). I started a diet on the 24th of may, going by what I learned off of here. Going on such an extreme diet (very clean and very much food) I expected more than what I've gotten so far. I have been weighing myself every morning before I eat or drink anything and it is ALWAYS 170 on the dot. People notice me looking better and I can see a difference from when I started. Just today someone commented on my neck looking bigger and I can tell as well as others that my arms are bigger. My stomach has also improved. It just don't make sense that I haven't gained even one pound. Anyways, here is about what I eat every day (changes a little)... Let me know if I should post this in another section.
1st meal:
1/2 cup oats
1 cup cottage cheese
apple
2 TBS nat PB
2nd meal:
protein shake
large salad
between 2nd and 3rd i usually eat an apple or banana
3rd meal:
chicken breast
yam
broccoli
Post Workout
1/2 cup oats
protein shake
4th meal:
chicken breast
yam
5th meal:
1 cup cottage cheese
apple
6th meal:
4 whole eggs
two pieces whole wheat bread
2 TBS nat PB
Also, if I get hungry between meals, I usually grab a piece of whole wheat bread or two. And on non-workout days, I might still eat an extra meal to replace the post workout one.
I workout with weights every other day, alternating upper and lower body. I must add that due to my schedule, I only get about 6 hours of sleep a night during the week (10 on friday and saturday). Could lack of rest be the main problem? It would be near impossible for me to get more than 7 hours... 7 is even hard cause I can't fall asleep right away when I get home from my second job.