Over the last 3.5 months I've sat at a desk for 70-80 hours a week. Needless to say, workouts were few and far between, nutrition was lacking, and I put on some weight.
Now that my lifes returning to normal, I'd like to get some input on my planned daily meals. It won't be the same thing every day (sub fish for chicken, blue berries for strawberries, etc) but I plan on keeping this basic outline.
Some background: I'm 24 male, 5'11" 185lbs. Don't know what my bf is, but I definitely could afford to lose some weight. Ideally I'd like to be around 170 and go from there. As of now, my workouts are going to be strictly cardio with core muscle and body weight exercises. I'm more focused on getting into good shape then getting big right now. Keep in mind I work at a desk from 9- 6 or 7.
Here we go:
8 AM Breakfast
.5 cup Low Fat Vanilla Yogurt 100
1 scoops Whey Protein 100
1 cup Halfed Strawberries 50
.5 cup Water -
4 Ice cubes -
Total 250
11 AM Snack
14 Baby Carrots 35
1 Medium Banana 105
Total 140
1 PM Lunch
6.4 oz Butterball Turkey 168
2 pieces Whole Wheat Bread 180
5 slices Hot Pepper 10
1 tbsp Mustard 15
Total 373
4 PM Snack
2 tbsp Peanut butter 180
1 Large Banance 121
1 slice Whole Wheat Bread 90
Total 391
7 PM Dinner
7.15oz Chicken Breast 181
1 cup Brown Rice 216
.6 cup Spinach 30
427
10 PM Snack
.5 cup Cottage Cheese 80
.5 cup Sliced Strawberries 25
105
Gym trip occurs around 8:30 PM
My automatic guess is Snack 1 needs more calories (I find I'm pretty hungry by lunch) and I should incorporate more vegetables in my meals.
Any other thoughts/insights would be appreciated. Thanks for help.
Now that my lifes returning to normal, I'd like to get some input on my planned daily meals. It won't be the same thing every day (sub fish for chicken, blue berries for strawberries, etc) but I plan on keeping this basic outline.
Some background: I'm 24 male, 5'11" 185lbs. Don't know what my bf is, but I definitely could afford to lose some weight. Ideally I'd like to be around 170 and go from there. As of now, my workouts are going to be strictly cardio with core muscle and body weight exercises. I'm more focused on getting into good shape then getting big right now. Keep in mind I work at a desk from 9- 6 or 7.
Here we go:
8 AM Breakfast
.5 cup Low Fat Vanilla Yogurt 100
1 scoops Whey Protein 100
1 cup Halfed Strawberries 50
.5 cup Water -
4 Ice cubes -
Total 250
11 AM Snack
14 Baby Carrots 35
1 Medium Banana 105
Total 140
1 PM Lunch
6.4 oz Butterball Turkey 168
2 pieces Whole Wheat Bread 180
5 slices Hot Pepper 10
1 tbsp Mustard 15
Total 373
4 PM Snack
2 tbsp Peanut butter 180
1 Large Banance 121
1 slice Whole Wheat Bread 90
Total 391
7 PM Dinner
7.15oz Chicken Breast 181
1 cup Brown Rice 216
.6 cup Spinach 30
427
10 PM Snack
.5 cup Cottage Cheese 80
.5 cup Sliced Strawberries 25
105
Gym trip occurs around 8:30 PM
My automatic guess is Snack 1 needs more calories (I find I'm pretty hungry by lunch) and I should incorporate more vegetables in my meals.
Any other thoughts/insights would be appreciated. Thanks for help.