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alan_greenspan
New member
Ok, I have been reading the boards for a while but need some advice on my diet. I am 35 years old about 215 lbs, 5'8" tall. I have not lifted for about 7 years and want to get back into shape. For the past month, I have been using RIPPETOE's 3x5 beginner program with some results. For cardio, I use a recumbent bike 4 days/week. I am lifting 3 days per week. My goal is to drop to 175 lbs. Here is my diet:
Meal 1:
1 cup lowfat cottage cheese
1 cup frozen bluberries
28 grams whey
3/4 cup oats
coffee
Meal 2:
serving of raw almonds
Banana
Meal 3:
Mixed salad greens - 85 grams
4 oz chicken
olive oil/balsamic vinegar
Meal 4 (about an hour before lifting):
3/4 cup oats
12 oz skim milk
40 grams whey protein
Meal 5:
6 to 8 oz lean meat/fish
2 cups steamed vegetables
Before Bed:
1/2 cup lowfat cottage cheese
2 tablespoons flax seeds
Post workout shake:
40 grams whey
40 grams power aid
total calories - 2200 for non-lifting days, 2480 on lifting days with post workout shake
For supplements, I am taking creatine, multi vitamin, 2 fish oil caps, garlic caps, low dose aspirin. Thanks in advance for any ideas/critiques. This board has been great.
Meal 1:
1 cup lowfat cottage cheese
1 cup frozen bluberries
28 grams whey
3/4 cup oats
coffee
Meal 2:
serving of raw almonds
Banana
Meal 3:
Mixed salad greens - 85 grams
4 oz chicken
olive oil/balsamic vinegar
Meal 4 (about an hour before lifting):
3/4 cup oats
12 oz skim milk
40 grams whey protein
Meal 5:
6 to 8 oz lean meat/fish
2 cups steamed vegetables
Before Bed:
1/2 cup lowfat cottage cheese
2 tablespoons flax seeds
Post workout shake:
40 grams whey
40 grams power aid
total calories - 2200 for non-lifting days, 2480 on lifting days with post workout shake
For supplements, I am taking creatine, multi vitamin, 2 fish oil caps, garlic caps, low dose aspirin. Thanks in advance for any ideas/critiques. This board has been great.
