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EDIT: I workout between snack #2 and dinner. (At around 6:00 - 6:30pm). |
this is pretty evenly balanced, but I can get you a higher carb plan if you want..
this has a tad more protein than carbs since you're doing mostly resistance training, I figured you would need the protein in order to keep your muscle structure intact and healthy. edit: I don't pay attention to calories as a whole.. I can generally tell by how I feel and what stage I'm in if I need enough.. but just in case.. let's go with a higher carb level plan Breakfast: 1Blueberry Muffin 8oz. nonfat plain yogurt 1cup of berries 1/2cup low fat granola snack protein bar and vita shake Lunch: Veggie Burger (whole grain bun) 4 cups salad greens 4tbsp dressing 1 cup melon Snack: 1oz. Almonds 1oz dried fruit 8oz. yogurt (nonfat, plain) Dinner: 12 oz. Halibut 4tbsp Mustard cream sauce 1 cup brown rice 3 cups spinach (steamed) 1 medium peach that is a carb packed diet and is mainly for when you're doing more cardio and higher rep training .. but it could easily adapt to what you are doing..especially since you are at a gym now. |
REPOST!!
This is a repost ... got no response, must have been in wrong thread.
Thanks Ya'll ... I have more questions and no progress to report!! I used to run 1.5 miles in the morning and now I 'm up to 3. I am listening to all of you and I have to say it's great to be able to stay awake the rest of the day but my problem lies in the cardio. It has to be done. I know for a fact it's the main antagonist hence my no progress report, but it's my job. My main focus is to look better, I mean that ... I am skinny!!! So my questions are, to compensate for the reversal I'm doing to myself with the cardio, ... what are your opinions on food. I eat 4 small meals a day. I might have to increase my 4 small meals to 4 big meals a day. Do you think that's a good idea? Eating filling meals 4 times instead of the conventional 3 sounds bad even to me. Maybe increase the portions then to 5 or 6 but that doesn't give me time to digest except at night and I don't think I want my body doing 2 things at a time. What foods to eat. I have cut down on fast food by at least 50% but I still eat fried foods as they are easy to make and fit my monster working hours. Fast foods are mainly starch and not carbs ... right??? I bought a crock pot and consume 3 times more white meat than I used to before. Veggies on the other hand are a bitch to make. I try to include them everyday though. Fruits ...er... what are they? They fill me up in the morning and are not productive at all to be consumed before any meal. Nuts are fine. They do nothing for me though. I also take shakes twice a day. I sleep less than 8 hours though. I just can't sleep beyond 6am!! But I work past 11 hence the dynamic ... guess I'm on my way to be rich ... hehe, What are your guys take on food?? |
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You simply need to increase your caloric intake and build some muscle if you want to be not so skinny. Run your little heart out, but if you don't do these other two things, you'll stay skinny. It's that simple. Again, try to increase your caloric intake by 500/day, and fit in a resistance routine at least one/week, preferably 3/week. Try simple body-weight exercises at first: pushups, lunges, etc. But if you truly want to gain muscle weight, you should do things such as squats (free weight)/leg presses (universal), bench presses, and bent-over rows (free weight)/seated rows (universal). These are heavy compound exercises that engage much of your musculature. Eat your calories as a balance of protein, complex carbs, and fats to ensure you're meeting energy and rebuilding requirements for your exercise, both cardio and resistance-based. If you're getting anywhere near 7 hours of sleep, you might be fine. How's that for a start? |
it sounds to me like you are simply doing too much cardio and consuming too many carbs..
add the protein and do resistance training and you should see results in a month or two. |
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