Busy Schedule Diet

[YankeesMan]

This is my first time posting on the diet board. I'm 24 5'10'', 160lbs, 10-11%. I work in an office and usually don't get home untill around 7:30 at night. I lift 4 days / wk and do heavy cardio 3-4 times/ week. My goal is to be 170lbs 8-9% BF.

My problem is I feel like I'm not eating enough. I eat protein bars throughout the day, and protein shakes at night, but can anyone give me a sample diet. The only thing is because I'm at work so much I really can only eat 3-4 meals/day and if possible I'd like not to spend the little free time I have preparing food for myself.

Thanks for the help.

 

[jambookie]

i'm pretty much in the same situation as you. i eat alot of bars and shakes myself, but what i do for meals at work when i'm crammed for time is take a 750 gram container of cottage cheese along with a tupperware container with three cans of tuna in it with a few table spoonfulls of like an italian dressing or whatever kind you like to zip it up a bit. granola bars and a few banana's are always good. then maybe another tupperware container with salad in it with a can of tuna on top. throw in some yogurt for some carbs. thats basically what i do. i'm right around 300 grams of protein a day and 250 carbs, havent worked out the fat yet. i go lower carbs just cause of my affinity to them. i'm gonna definitly keep my eye on this thread, i wouldn't mind a few suggestions myself

 

[altimus]

part I
http://www.johnberardi.com/articles/nutrition/masseating_1.htm
part II
http://www.johnberardi.com/articles/nutrition/masseating_2.htm

 

[pintoca]

bars and shakes.... not good at all, even with the best bars and shakes. Can you cook during the weekends and tupperwarize all your portions?

 

[altimus]

wow, i just realized those links i posted above are shortened cuz of their length, and they say asseating.....lol..anyways, the whole word is massiveeating. they are dr. berardi articles i found very helpful. good luck

 

[pintoca]

wow, i just realized those links i posted above are shortened cuz of their length, and they say asseating.....lol..anyways, the whole word is massiveeating. they are dr. berardi articles i found very helpful. good luck

lol, didn't notice that...

 

[YankeesMan]

part I
http://www.johnberardi.com/articles/nutrition/masseating_1.htm
part II
http://www.johnberardi.com/articles/nutrition/masseating_2.htm

Great articles... from the looks of it I'm DEFINITLEY not getting enought calories. Now I just need to figure out how to fix it.