Help me with nutrition

syntheticocean · Post by **syntheticocean** » Tue Aug 04, 2009 2:24 pm

I think the biggest problem I'm having right now is nutrition. I'm still drinking soda, I'm still missing meals, and when I do grab a meal, I'm having a hard time keeping them healthy. And finally, I'm far from rich. I live paycheck to paycheck. And thats while I'm working 90 hours a week.

I'm hoping someone here is extremely board, and can be extremely helpful.

Can someone out there make up a weekly menu for me? I can't seem to do it and when I even attempt it, it looks as though I'm going to have to spend 1-200$ a week on food which I really cannot afford. Right now I'm living off of about 25$ a week because I'm not eating enough. Just one week is fine. I will eat the same things over and over if I have to.

I seriously need this help and I hope you guys don't look at me as though I'm lazy. I have tried to do it myself, but addiction to soda keeps leading me to picking up other garbage foods and telling myself 'it's just one day that I'm eating crappy'.

Boss Man · Post by **Boss Man** » Tue Aug 04, 2009 5:36 pm

What do you eat right now as well? What times do you eat?

syntheticocean · Post by **syntheticocean** » Tue Aug 04, 2009 8:22 pm

goals are to bulk up a little bit. I'm only 166lbs and I wouldn't mind hitting 180-190 in muscle.

It's hard to say when I eat because work schedule is so 'effed' up. I'm usually sleeping from 9am-3pm on monday-wednesday, and I sleep an overnight schedule the other 4 days.

syntheticocean · Post by **syntheticocean** » Wed Aug 05, 2009 3:13 pm

I have whey protein, I also have casein that I drink before bed.

I'm actually hoping someone can actually make up a menu for me. I'll eat the same thing 7 days a week if I have to so I can make it easier on you guys. I've tried coming up with a diet and I fail miserably every time.

I usually work out in the evening at about 8pm, as I go into work at 10pm.

cassiegose · Post by **cassiegose** » Wed Aug 05, 2009 3:42 pm

I would do atleast 3200-3500 calories a day. This could get expensive. How about something like this (calories are total estimates as i don't have time to look up everything get exact figures):

Meal 1: 1 cup (measured uncooked) oatmeal, 6 eggwhites+1whole egg, fruit of choice
(about 650-700 calories)

Meal 2: 1 cup brown rice, 1 chicken breast, 22 almonds, veggies
(about 600-700 calories)

Meal 3: 1 whole large sweet potato, 6 ounces tilapia, salad with avacado slices and olive oil dressing
(about 500-600 calories)

Meal 4: 6-8 ounces beef sirloin, 3/4 cup brown rice, veggies
(about 500 calories)

Meal 5: 1 whole sweet potato, 1 chicken breast, veggies, 22 almonds
(about 500 calories)

Meal 6: 1 cup l/f cottage cheese and veggies or protein powder

Maybe give that a shot and see what you think. Its going to be alot of food.. that should get you about 3000-3200 calories a day. I believe maintenance for you is about 2600 calories a day... hard to tell though. It will take some experimenting to know for sure what will work for you. For meals best advice is to cook a bunch of food on your day off to eat throughout the week. I'm currently training for a contest and the ONLY way i'm surviving right now is by making meals ahead of time. I usually cook myself 4 chicken breasts or 4 steaks on Sunday... I also cook up a bunch of sweet potatos and buy all the veggies that i'll need for the week so they are ready to go. I also boil a bunch of eggs (good cheap protein!). What are you doing for workouts? This meal plan is designed to supplement a solid weight routine.

syntheticocean · Post by **syntheticocean** » Wed Aug 05, 2009 5:10 pm

This is the exact routine I'm doing:

http://www.muscleandstrength.com/workou ... rkout.html

It looks like I'm going to have to prepare for this in advance. There is no way I'll cook all that every day.

As for the meats, can I spice them up?

littleshelly · Post by **littleshelly** » Wed Aug 05, 2009 5:30 pm

Here are some of staples.
Tuna, salmon, chicken, fish, turkey, lean beef.
Sweet potatoes, squash, lettuce, tomato, cucumber, peppers, and any other fresh vegetables.
Grapefruit, grapes, berries, oranges, apples, melon.
Whole grain breads, bagels, muffins
Whole grain cereal.
Pizza with veggies.
Whole wheat pasta with sauce and veggies.
Brown rice.
Buckwheat pancakes topped with fruit and flavored sugar free apple sauce.
Eggs, lowfat milk and cheese.

cassiegose · Post by **cassiegose** » Wed Aug 05, 2009 5:48 pm

I've never seen a workout like that one. Seems ok. I'd give it 6 weeks then switch it up.

Yeah, you'll definitely need to prepare food in advance. Theres just no way around that... especially if you're trying to eat clean.

efitnessnyc · Post by **efitnessnyc** » Wed Aug 05, 2009 6:05 pm

syntheticocean wrote:This is the exact routine I'm doing:

http://www.muscleandstrength.com/workou ... rkout.html

It looks like I'm going to have to prepare for this in advance. There is no way I'll cook all that every day.

As for the meats, can I spice them up?

Not too bad, if you want some nice work out programs google chad waterbury

swanso5 · Post by **swanso5** » Wed Aug 05, 2009 10:08 pm

what job has you working 90hrs a week for no pay?

syntheticocean · Post by **syntheticocean** » Wed Aug 05, 2009 10:12 pm

I work with mentally challenged people. It doesn't pay very well at all but someone has to do it. I'm only getting 9.60 an hour. Rent here in upstate new York is at least 800$ for a 2 bedroom.

swanso5 · Post by **swanso5** » Wed Aug 05, 2009 10:18 pm

i applaud your job choice but that pay is ridiculous...how do they expect you to live on that?

you'll need to buy in bulk so you get the biggest bang for your buck i'd say

www.uponlinetraining.com