Hello,
I am new to the site and have a milllion questions. First off I need help with diet and nutrition. I am a firefighter, and get to eat when possible. I have never paid attention to what i eat because it has never been a problem. I have gained 30 pounds in the last year, I failed last PT test and have really been slammed for it. I work out everyday with a split routine and do cardio 30mins at a time when I get a chance roughly 2-3 times a week. I see that 6-8 meals day seems to be the answer on this site. But question is. What should I eat each meal? I see the list of diets and meals, but I dont undertand what it means as far as protiens & carbs. I am looking for a diet around 2500-2800 calories. I know this a big thing to ask, especialy being the new guy in town. but can some one give me the basics for each meal and possibly tell me what food is in what category? breakfast, snacks lunch diner maybe a 3 day meal plan? I dont mean to be a retard or a bother to anyone. I ask the gym rats around the fire hall and they tell me I need to take this powder and that drink and it is all frustrating to me. I do take protien drinks after work out
Any help would be appreciated.
Looking for answers
Moderators: Boss Man, cassiegose
simple plan (not the band):
meal 1 as soon as you get up - fruit, oatmeal / museli or high fibre cerial
2 - fruit, solid protein
3 - solid protein, veg, salad
4 - solid protein, veg, salad
5 - solid protein, veg, salad
6 - solid protein, veg, salad
- where ever you train you need to still have your protein shake and also add some more carbs there in the form of bread, rice, pasta or a sugary cerial (i have cerial) for replenishment
- eat evey 3hrs at least your awaks so the amount of meals may vary
- you can have any fruit you like
- you can have any veg you like
- you can have any salad you like
- solid protein sources include chicken, red meat, eggs, pork, turkey, fish, tuna and sardines
- you'll need to prepare in advance as you'll need to take at least half your meals to work with you so get organised
- don't count calories either just eat clean
meal 1 as soon as you get up - fruit, oatmeal / museli or high fibre cerial
2 - fruit, solid protein
3 - solid protein, veg, salad
4 - solid protein, veg, salad
5 - solid protein, veg, salad
6 - solid protein, veg, salad
- where ever you train you need to still have your protein shake and also add some more carbs there in the form of bread, rice, pasta or a sugary cerial (i have cerial) for replenishment
- eat evey 3hrs at least your awaks so the amount of meals may vary
- you can have any fruit you like
- you can have any veg you like
- you can have any salad you like
- solid protein sources include chicken, red meat, eggs, pork, turkey, fish, tuna and sardines
- you'll need to prepare in advance as you'll need to take at least half your meals to work with you so get organised
- don't count calories either just eat clean