eating plan:):)

[Mbauer21]

diet plan is as follows...
Breakfast 9 AM I try to stay between 35-45g of carbs n 20-30g of protein for breakfast.
I may have a whole wheat bagel or muffin(whole wheat) with a slice of fat free american yellow cheese n 4oz of egg whites...Instead of this I may have oatmeal with a scoop of whey protein OR a fruit(orange,banana, strawberries) with some sort of protein (cottage cheese, a whey protein shake, or egg whites)

Lunch 12 PM I am eating more chicken now than ever b4.
I may have chicken, or tilapia with some sort of carb (either fruit, or I grill chicken with 1/4 of oatmeal) at this point carb intake depends on if I am going to be doing some high intensity cardio or not) If am going to focus more on cardio then I may have a small (6 inch) banana with a tbsp of peanut butter and a whey protein shake

Gym between 1-2 PM
Post work out(2ish-3)
example: today I worked on weight for 40 mins and 20 minutes on the treadmill 6mph was minimum and 9mph was max speed...Afterwards I had a 1/2 scoop of whey protein with 8oz of skim milk and 1/2 cup of sugary cereal (in this case special K) .....I tried doing this today only..is it any good?? I usually just have a scoop of whey and I may mix it with a banana or 4oz of G2 drink..

1 to 2 hours later I may have a HUGE salad with lettuce, jalapenos, chicken, 1/2 slice of pita bread, broccoli, lima beans, 6 med strawberries OR a small navel orange...


6ish PM
May have more chicken OR tilapia with some vegs (broccoli and lima beans)...or If I dont feel like cooking...I may have a shake=1 scoop of whey 1 tbps of peanut butter, 1/2 of pumpkin or I may have this shake around 8ish and eat REAL food for the 6ish meal...

I try not to eat any/much carbs after 6 or 7.

calorie intake each day is about 1800 cals...protein =175g. carbs=110 on no activity days (at least I try to)and 182 on activity days and fat 45g-60g depending on carb intake...

Of course diet plan changes but this is how it usually looks like. As of now I am mostly focused on lifting more than cardio. Should I add or change things up a bit???

THANKS:)

[Boss Man]

diet plan is as follows...
Breakfast 9 AM I try to stay between 35-45g of carbs n 20-30g of protein for breakfast.
I may have a whole wheat bagel or muffin(whole wheat) with a slice of fat free american yellow cheese n 4oz of egg whites...Instead of this I may have oatmeal with a scoop of whey protein OR a fruit(orange,banana, strawberries) with some sort of protein (cottage cheese, a whey protein shake, or egg whites)

(I'd go for whole-wheat Bagels instead of Muffins, might be a bit better for you. The rest of that looks fine. You could add a few Nuts here as well.

Oatmeal and Whey looks fine.

If you have the Fruit give it 10-15 minutes to start digesting, then you can have any of the others, if you choose the Whey or Egg Whites options, you could have a few Nuts with them as well, for the Fat content, but probably avoid Cashews, as they will increase the Carb content more.)

Lunch 12 PM I am eating more chicken now than ever b4.
I may have chicken, or tilapia with some sort of carb (either fruit, or I grill chicken with 1/4 of oatmeal) at this point carb intake depends on if I am going to be doing some high intensity cardio or not) If am going to focus more on cardio then I may have a small (6 inch) banana with a tbsp of peanut butter and a whey protein shake

(I'd forget the Whey for Lunch, as you've already got the Fish or Chicken options, again, I'd go with the reccomendations again on Fruit consumption, or you could skip the Fruit, and add things like Veggies, occasionally Rice, or cut back on the Chicken and Fish, and add things like Beans, Peas, Lentils, that will replace some reduced Protein, because of their content, and also Carbs as well, Fruit does have quite a bit of Simple Carb, which is a quicker digesting, but won't fuel you for exercise quite as well as something like complex Legume or Veggie Carbs.)

Gym between 1-2 PM
Post work out(2ish-3)
example: today I worked on weight for 40 mins and 20 minutes on the treadmill 6mph was minimum and 9mph was max speed...Afterwards I had a 1/2 scoop of whey protein with 8oz of skim milk and 1/2 cup of sugary cereal (in this case special K) .....I tried doing this today only..is it any good?? I usually just have a scoop of whey and I may mix it with a banana or 4oz of G2 drink..

(Don't mix in the milk to Protein shakes, use Water. Milk thickens it up, adds more calories, and involves Lactase enzymes in the Enzymatic process. All these things slow absorption rate, when you want the nutrients in your system Fast.

Bananas, have simple Carb. They increase Blood sugar like high GI carbs, but don't really help muscle Glycogen replenishment, because simple Carbs interact with the liver. The Sugary Cereal option is okay, or just go for something like a small portion of Rice, Oats, Whole-grain Bread, or have a Protein shake with Carbs in it, something in it like Palatinose, Maltodextrin, or have Glucomannan with one that doesn't as examples.

Both Palatinose and Glucomannan, are simple, complex Carb combinations.)

1 to 2 hours later I may have a HUGE salad with lettuce, jalapenos, chicken, 1/2 slice of pita bread, broccoli, lima beans, 6 med strawberries OR a small navel orange...

(Don't bother with Fruit here. Some Fruit Fructose sugar converts to Fat in the Liver, and you've got things like Veggie options, or again reduce protein and add Legumes, as in the case of the Lima beans for examples.)

6ish PM
May have more chicken OR tilapia with some vegs (broccoli and lima beans)...or If I dont feel like cooking...I may have a shake=1 scoop of whey 1 tbps of peanut butter, 1/2 of pumpkin or I may have this shake around 8ish and eat REAL food for the 6ish meal...

(Eat the real food, it's a better option. If you want fast no fuss meals, you could use some Egg Whites, Scramble them, and add some Whole-grain Bread toasted, or some Baked Beans with some Grilled Musrooms, which both have Protein and Carbs as another option. Then bump you cals up a bit with a few Nuts for Fats as an example, but go for the proper meal where possible instead of the lazy meal, or the shake)

I try not to eat any/much carbs after 6 or 7.

(I'd increase calories a bit ot make sure you're eating enough for exercise. You could have a small bit of Low Fat Cheese around 8-9PM, or try some sort of Protein source, and maybe a bit of Carb, like a Raw Carrot for example, or a couple of Tomatos.)

[swanso5]

- always have fruit for breakfast and protein then add what you need to make up the rest of whatever amount of cal's you're after
- eat rpotein don't drink it except for post wt training meal
- go the full scoop and the full cp of cerieal after training
- no fruit after meals 1 or 2
- again eat protein don't drink it
- overall looking good..limit processed barbs as much as you can (talipia is a wrap type thing isn't it?) opting for fruit with meals 1 and 2 then salad and veg after except for post training meal

[Mbauer21]

- always have fruit for breakfast and protein then add what you need to make up the rest of whatever amount of cal's you're after
- eat rpotein don't drink it except for post wt training meal
- go the full scoop and the full cp of cerieal after training( the sugary cereal I use is special k...10g of sugar per 1 cp and 1 scoop of whey has 2g..would that be enough too lil too much? also, I read that post nutrition for both weight training and high intensity cardio should be I guess kinda the same bc ur depleting your glycogen stores...is it ok to have the same post work out on cardio days or should I wait a lil bit for the sugary cereal...or just no sugary cereal at all?????
- no fruit after meals 1 or 2
- again eat protein don't drink it(makes sense)
- overall looking good..limit processed barbs as much as you can (talipia is a wrap type thing isn't it?) opting for fruit with meals 1 and 2 then salad and veg after except for post training meal

(tilapia is a type of fish with 21g of protein and 1g offat )

[Mbauer21]

diet plan is as follows...
Breakfast 9 AM I try to stay between 35-45g of carbs n 20-30g of protein for breakfast.
I may have a whole wheat bagel or muffin(whole wheat) with a slice of fat free american yellow cheese n 4oz of egg whites...Instead of this I may have oatmeal with a scoop of whey protein OR a fruit(orange,banana, strawberries) with some sort of protein (cottage cheese, a whey protein shake, or egg whites)

(I'd go for whole-wheat Bagels instead of Muffins, might be a bit better for you. The rest of that looks fine. You could add a few Nuts here as well.( I was just gonna ask about fats...I notice sometimes I lack a bit of fat on diet and I usually opt for smuckers all natural peanut butter and olive oil as main sources of fat..I am not really a fat of almonds or pecans..?)

Oatmeal and Whey looks fine.

If you have the Fruit give it 10-15 minutes to start digesting, then you can have any of the others, if you choose the Whey or Egg Whites options, you could have a few Nuts with them as well, for the Fat content, but probably avoid Cashews, as they will increase the Carb content more.)

Lunch 12 PM I am eating more chicken now than ever b4.
I may have chicken, or tilapia with some sort of carb (either fruit, or I grill chicken with 1/4 of oatmeal) at this point carb intake depends on if I am going to be doing some high intensity cardio or not) If am going to focus more on cardio then I may have a small (6 inch) banana with a tbsp of peanut butter and a whey protein shake

(I'd forget the Whey for Lunch, as you've already got the Fish or Chicken options, again, I'd go with the reccomendations again on Fruit consumption, or you could skip the Fruit, and add things like Veggies, occasionally Rice, or cut back on the Chicken and Fish, and add things like Beans, Peas, Lentils, that will replace some reduced Protein, because of their content, and also Carbs as well, Fruit does have quite a bit of Simple Carb, which is a quicker digesting, but won't fuel you for exercise quite as well as something like complex Legume or Veggie Carbs.)

Gym between 1-2 PM
Post work out(2ish-3)
example: today I worked on weight for 40 mins and 20 minutes on the treadmill 6mph was minimum and 9mph was max speed...Afterwards I had a 1/2 scoop of whey protein with 8oz of skim milk and 1/2 cup of sugary cereal (in this case special K) .....I tried doing this today only..is it any good?? I usually just have a scoop of whey and I may mix it with a banana or 4oz of G2 drink..

(Don't mix in the milk to Protein shakes, use Water. Milk thickens it up, adds more calories, and involves Lactase enzymes in the Enzymatic process. All these things slow absorption rate, when you want the nutrients in your system Fast. (yea I had read about not mixing milk with whey thats why I only tried 1/2 a scoop but I wont do that again:)

Bananas, have simple Carb. They increase Blood sugar like high GI carbs, but don't really help muscle Glycogen replenishment, because simple Carbs interact with the liver. The Sugary Cereal option is okay, or just go for something like a small portion of Rice, Oats, Whole-grain Bread, or have a Protein shake with Carbs in it, something in it like Palatinose, Maltodextrin, or have Glucomannan with one that doesn't as examples.(sounds good to me)

Both Palatinose and Glucomannan, are simple, complex Carb combinations.)

1 to 2 hours later I may have a HUGE salad with lettuce, jalapenos, chicken, 1/2 slice of pita bread, broccoli, lima beans, 6 med strawberries OR a small navel orange...

(Don't bother with Fruit here. Some Fruit Fructose sugar converts to Fat in the Liver, and you've got things like Veggie options, or again reduce protein and add Legumes, as in the case of the Lima beans for examples.)

6ish PM
May have more chicken OR tilapia with some vegs (broccoli and lima beans)...or If I dont feel like cooking...I may have a shake=1 scoop of whey 1 tbps of peanut butter, 1/2 of pumpkin or I may have this shake around 8ish and eat REAL food for the 6ish meal...

(Eat the real food, it's a better option. If you want fast no fuss meals, you could use some Egg Whites, Scramble them, and add some Whole-grain Bread toasted, or some Baked Beans with some Grilled Musrooms, which both have Protein and Carbs as another option. Then bump you cals up a bit with a few Nuts for Fats as an example, but go for the proper meal where possible instead of the lazy meal, or the shake)

I try not to eat any/much carbs after 6 or 7.

(I'd increase calories a bit ot make sure you're eating enough for exercise. You could have a small bit of Low Fat Cheese around 8-9PM, or try some sort of Protein source, and maybe a bit of Carb, like a Raw Carrot for example, or a couple of Tomatos.) If I get hungry b4 going to bed I have 1/4 fat free cottage cheese