Nutrition suggestions...

**cosmic_me** · 10-26-2006, 06:28 PM

Great site!! Looking for some advice.

I'm a pretty small guy. Not a midget :-) I'm 5ft 5inch current wt 145lbs. At this point not cut at all. Just starting out. In fact I have no real muscle mass. It's there just under sagging flesh at this point. A slight showing of love handles. In no way would I be called "fat" I'm simply out of shape.

My goals: I don't want a bulky look. I'm going for a very lean, very tight, swimmer/gymnast type of build. What I'm looking for is the best Nutritional plan to go along with my workout routine to achieve my goals in a healthy manner. I'm very motivated and determined to achieve my goals. Here's what I'm starting with...

First question.... Do I workout first thing in the morning before or after I eat?

My morning routine so far is stretch, then cardio for 45 minutes my goal is to increase to 1 hour. Jogging and brisk walking maintaining my heartrate just above 140-160. After that a cool down and on to wt training. Mon, wed, fri is upper body. Light wts high reps right now. 3 sets with 15 reps of each exercise. Usually 3 excercises with each muscle group. Stretch inbetween and after. Lower body is treated the same way on Tuesdays, Thursdays and Saturdays. I finish every day with ab work.

So the part I'm having difficulty in.....what should I do about nutrition? What about that first meal in the morning remembering what my goals are as far as appearance? Right now I'm eating after my workout to start the day....

1 packet of weight control quacker oats.
One palm full of broiled chicken
I cup of steamed Broccoli
water approx 1 glass full maybe more.

2 hours later
1 orange and one pinch of thin sliced turkey lunch meat.
Water

Lunch

Fresh green salad. No dressing. Squeeze a lemon on it.
Broiled chicken a palm full or a half of can of tuna in water drained.
1/2 cup brown rice. ( p.s. That stuff tastes nasty

)
1 cup of steamed brocolli
I can of V8
Water

2 hours later

1 apple, one pinch of thin sliced Turkey lunch meat.
water

Dinner before 7pm

Palm full of a lean meat/fish ( chicken, Turkey, tuna)
Fresh green salad.
1/2 cup of brown rice
Water

Well you get the idea. Am I on the right track here or do I need some adjustments based on my goals? BTW I consume more water than mentioned in the daily menu. I try to constantly stay hydrated. Another question? Am I pushing too hard with the workouts? Should I do Cardio in the morning and then Wt training in the evening? If so would I do my Wt training before or after dinner? Would it even be better to do 30 minutes of cardio in the morning and 30 at night? Just not quite sure how to go about all this to get the best results.

In advance thanks for the responses. Any and all are very welcome at this point!!

**Jodi** · 10-27-2006, 10:54 PM

You should always eat before you lift but if its cardio only, then that's ok! I'm not a big fan of morning cardio and prefer food before hand.

As far as your diet, you are not eating enough at all. Please read the stickies on the top of this forum. It will give you a better idea on where to start

**cosmic_me** · 10-28-2006, 02:13 AM

Hi Jodi and thanks for the response. This is going to probably sound real stupid but ..... "Stickies?" I have no idea what that/they are?

I'm trying to figure out what it is that I might be lacking in my diet seeing as how you say I'm not eating enough. I feel full. As I mentioned in my previous post my goal was not to get bulky but to keep it lean and tight. If I were to consume the wrong thing I'm afraid I will defeat my purpose. The one thing I've always noticed when I attempt to create a diet plan is that I end up losing weight but have a hell of a time building and sculpting my muscles into a tight lean look. So apparently I am missing something but I just don't know what it is. So If I knew what "stickies" were on this forum I'd maybe have a better idea. Again ... thanks for the response!

**Jodi** · 10-28-2006, 02:16 AM

Guide to Cutting, Bulking & Maintenance

**cosmic_me** · 10-28-2006, 02:23 AM

WOW! That was a fast response!!! Thanks!!

**JimSnow** · 10-28-2006, 10:21 AM

What's a "pinch" or "palm" lunch meat or chicken? Sounds like you're cheating yourself of basic protein requirements.

You're working out six days a week... too much. At a basic level, 3-4 intense workouts in far better than six lesser ones, in my opinion.

All your basic questions can be answered by surfing those "stickies".

**Jodi** · 10-28-2006, 01:59 PM

Originally Posted by cosmic_me

WOW! That was a fast response!!! Thanks!!

Anytime.

Let me know if you need more help when you are done reading.

**leg_press** · 10-29-2006, 02:32 PM

Originally Posted by JimSnow

What's a "pinch" or "palm" lunch meat or chicken? Sounds like you're cheating yourself of basic protein requirements.

You're working out six days a week... too much. At a basic level, 3-4 intense workouts in far better than six lesser ones, in my opinion.

All your basic questions can be answered by surfing those "stickies".

I agree.

Thread: Nutrition suggestions...

Thread Tools

Display

Nutrition suggestions...

Similar Threads

Gaspari Nutrition Nutrition Issues a Voluntary Nationwide Recall of Novedex XT

Gaspari Nutrition Nutrition Issues a Voluntary Nationwide Recall of Novedex XT

Species Nutrition the subject of personal injury claim Species Nutrition the subject

Custom Nutrition or Bulk Nutrition

Busy Life, Any suggestions on Nutrition

Posting Permissions