gettingbackinto

so to start off my day i had a raisen bagel with promise butter 3 eggs-2 white and one with yolk
for my second meal its going to be half peanut buitter sand with a shake
prolly tuna salad
ethier another shake or protein bar or something to hold me over til after work out
then dinner
then prolly a can of tuna before bed

Doublebase

What are your goals?

gettingbackinto

losing weight not trying to really pack on alot of fat

Emma-Leigh

Didn't you read the stickies you were told about in this thread? (trying to cut 20-40 lbs)?

Because that looks nothing like what was suggested.

This is not going to get you anything - except for bad health that is.

Dump the processed foods. That means the bagel, the bread, the protein bar and nearly everything else that comes pre-packed, freeze-dried or wrapped in pretty-packaging.

Go to the grocery section of your supermarket and put the following in your trolley:

• Vegetables (green and fibrous eg: broccoli)
• Chicken breast (no skin)
• Vegetables (eg: celery)
• Seafood (eg: tuna or salmon canned in springwater)
• Vegetables (eg: lettuce)
• Legumes (kidney beans, lentils)
• Vegetables (eg: cucumber)
• Whole grains (steel cut oats, barley, rolled oats, brown rice)
• vegetables (eg: brussel sprouts)
• Fruits (eg: apples, berries, pears)
• vegetables (eg: spinach)
• Eggs/egg whites
• Vegetables (eg: cauliflower)
• Walnuts
• Vegetables (eg: green beans)
• Skim dairy (eg: 1% cottage cheese, skim milk, FF/SF natural yoghurts)
• Vegetables (eg: zucchini)
• Game meats (eg: bison, buffalo, deer, emu)

Then go to a health food store and get yourself some fish oil capsules.

That should be the basis of your daily food intake.

Check out This thread for an example of a diet.

SPIKE1257

He doesn't seem to get it..

gettingbackinto

can i just stick to low carb low fat whole wheat bread???? can i just eat 15 egg whites spilt into 3 meals with hot suace on em and add bread to the meals for fat and carbs and the other three meals add some tuna with fruit and soemthing else
i like to keep things simple i guess that is why i am having so much trouble with dieting

Emma-Leigh

Bread for most of youe meals each day is not the best way to do anything. And eating what you suggested would leave you deficient in healthy fats, deficient in vitamins and minerals, deficient in fibre and probably damn unhealthy.

You can eat healthy and still make it simple.

eg: cook up a HUGE pot of lentils and pearl barley on the weekend. Split it into 7 days worth. Each day, take out one of the portions and split it into 3 portions. Add 1 cup vegetables (eg: broccoli) and protein of choice to each (eg: 5 oz tuna to one, 4 oz chicken to another, 5 oz salmon to the last or use the same protein all 3 meals - it doesn't matter). Add 2 fish oils and 0.5 tbs of olive oil to two of the meals and an apple to the other.

You now have 3 healthy meals.

You can then create 3 more meals easily -
1. Breakfast - 1 cup rolled oats, 6 whites + 1 yolk + 2 fish oils
2. PWO shake - 0.5 cups rolled oats, 8 oz skim milk, 1 small banana, 1 scoop whey
3. Pre-bed - Take 1 cup 1% cottage cheese, 1 oz walnuts.

So that would mean:
1. 1 cup rolled oats, 6 whites + 1 yolk + 3 fish oils
2. Barley/lentil mix, protein, vegetables, olive oil, fish oils
3. Barley/lentil mix, protein, vegetables, apple
WORKOUT
4. 0.5 cup oats, 1 small banana, 8 oz skim milk
5. Barley/lentil mix, protein, vegetables, olive oil, fish oils
6. 1 cup 1% cottage cheese, 1 oz walnuts

That makes 6 healthy, easy meals. Basically no cooking or preperation required.

Of course you would have to tailor the quantities to your need - but it gives you an idea of what you can do.