cally said:
Morning: 3/4 cup of oatmeal, 1 banana, 1table spoon of penutbutter, 1 scoop of protein powder
That looks ok.
cally said:
Mid morning: One whole wheet sandwich with ham, lettuce, cucumber. Apple
hhmm.. can you do brown rice or sweet potatoes + chicken breast + veggies? Since your goal is to loose fat, stick to foods with the lowest fat.
cally said:
Lunch: One Whole wheet Tuna sandwich.
Make sure that it is good whole wheat bread. Pref without enriched flour. Better option would be to drop the bread, coz bread is a no-no, esp when trying to loose. Also how about a salad to go with this meal?
cally said:
Mid afternoon: Some kind of fruit
Where are the carbs and pro???
For convienance, you could do this into a shake. ground oats + protein powder + 1tbsp flaxmeal, for example. Put all dry ingredients in a leak proof container. Add water , shake for several seconds. Let it stand for about 30mins to soften the oats as this will make it less lumpy. Then shake and drink.
cally said:
Evening: Some kind of lean protein (beef, fish, chicken), with some sort of carb like Brown Rice or pasta and veggie. Take Creatine.
No pasta. the rest is ok. Since this meal is before your wo. Make sure it is at least 1.5-2hrs prior.
cally said:
Work Out
After workout: One Scoop of Protein power and water.
You MUST have carbs with your pwo shake. Grind some oats and throw them in + have a banana. All this immediately after your wo.
After your wo, you must have a solid meal with all macros, within 1 hour of completing your wo.
30-40 mins before bedtime, have a meal of cottage cheese+walnuts. A slow digesting protein with fats will keep you fed through most of the night.
Add in ~6Fish oil caps per day. spread over diff meals.
What is your bf%?
Take a look at my diet which will give you more clues to sorting out yours.
http://www.ironmagazineforums.com/showpost.php?p=996036&postcount=2
Put down exact amounts that you plan to eat. "Some kind of lean protein (beef, fish, chicken), with some sort of carb..." dosent say much. you need to start counting cals to make this work, else you will wonder why nothing is happenning when you are trying sooo hard.
Calc all macros and cals per meal and total for the day. You can use
www.nutritiondata.com to find that info.