I've been lifting since I was 13, the past few years I gave into the whole college thing ie pizza and beer and the weight has to come off. I'm around 235-245lbs @ 5'9" 24% bf looking to drop down to 200lbs. I'll be posting in the training forum too, if anyone could take a look my routine there, it would be greatly appreciated.
1c oatmeal 200c
50g whey 250c
shitload of coffee + cream over the next 6 hours (before and during work) 50c
mid-day (at work)
1c cottage cheese
Been lifting 1-3days a week over the past few years just to maintain but go back to 5-6days starting tomorrow. I dont have access to any other time to lift except at night or anything to really cook anything at work. So any meal recommendations that are cut and dry and easy to make would be great also - thanks.
Those cal totals aren't from each individual meal...they're a running tally for the day.
General things that you need to fix:
1.) EFA's/Fats - you need more EFA's (olive oil, flax oils, fish oil caps, things like that). Also, 1/2 cup of almonds in one sitting is kind of a lot. I'd eat give or take about 13-15 almonds at once, no more. They're nutrient dense, 15 almonds would give you a good 16, 17g of fats.
2.) Fruits/veggies. Gotta have more of these, you want a lot of fiber. Go for 2-3 servings of fruits and 5-6 servings of fibrous veggies (broccoli, lettuce, etc.) each day. Aim for a variety.
Other things to consider depending on how strict you want to be with your diet
- A lot of whey/bars there. Personally I'd keep the shakes at 2 a day tops, and would cut the bars out completely. Stick to better whole food ideas. A shake pre/post workout is fine, but make sure you get some better carb source in there: complex carbs (such as oats) pre-workout, and a mix of simple and complex carbs after (oats and a banana, for example) after. (PWO carbs are greatly disputed, go with whatever works for you. Some like complex carbs, some like to spike insulin with large amounts of simple sugars.)
I like the canned tuna idea, it's quick and easy. Cottage cheese is also an easy protein source on the go.
Good advice there. I'd also like to add that a lot people who are diet intense don't like the bars like the mesotech or powerbars mostly because they tend to have hidden cals in them and a lot of times the stuff they use to solidify them into bars isn't good for you, like a benign sugar or something along those lines.
Better snacks would be things like assorted nuts, dried fruit like craisens, raisens, dried bluberries, etc. Remember to watch the fat content of eating a too much nuts, and the carbs of too much dried fruit.
"Years of hard work for only a single moment of perfection is a worthy trade." - Myself