Diet Plan

[johny_45]

Hey guys

can anyone help me out as far as diet goes?

I do shift work and it is quite taxing on my body and can be mentally also

I have a decent body with muscle, but still have a belly and a bit of bitch tits

The problem is that i can get through my weights session....yet alot of times there aint enough energy to do the cardio.....the shift work makes it difficult to get into a routine

My diet also needs to be recitfied a little

Can anyone give me a diet plan to maximise weight loss whilst adding more muscle?

any ideas will be much apreciated

i also like a bit of variety, and when i do eat the same thing too many times i do get a bit of reflux

cheers guys and gals

 

[the small soldier]

post up your work schedule... i used to work nights (still do at the moment), but I still find time to workout.

 

[johny_45]

basically 5 days on monring shift....4am till 2am

3 days off

then 5 days on arvo shift.....215pm till 12am

no set days, just a rotating roster

 

[johny_45]

can anyone give me , say a diet plan for one day?

enough protein to increase muscle, yet a diet in which i will lose fat

 

[the small soldier]

meal 1 when eat in the morning take out 8 eggs, toss 4 yolks. have 3 pieces whole wheat toast with jam, a glass of milk and a glass of OJ

meal have a protein shake with a piece of fruit

meal three have 8-10 ounces of turkey or tuna in a pita

meal 4 have a protein shake and small piece of fruit

meal 5 have 6-8 ounces lean beef and vegetables

meal 6 eat some cottage cheese or a casein protein shake before sleeping.

if you're up for many hours as I can see you might be add some similar meals accordingly. You should be eating at LEAST every 3 hours if you can help it

 

[desmond]

We need to know ur stats to give proper advice (i.e., to work out your theoretical metabolic rate).

I don't mind small solider's plan (scaled down/up depending on your maintenance), although I think the breakfast looks excessive (glass of OJ??? and jam???)

Personally, I'd do something like P+C for breakfast, PWO, or post cardio, and P+F at other times. A glass of OJ and 2 pieces of fruit is more fructose than many people here would consume whilst cutting.

As an e.g., I did something (very boring but it worked late last year) like this:

(1) whey then morning cardio
(2) sweet potato + kangaroo
(3-4) salmon + cabbage + seeds or nuts
(5) mixed veggies + kangaroo OR whey + milk (depending on degree of hunger)
(6) PWO (weights) - oats + whey
(7) casein shake

 

[johny_45]

Thanks guys

i weigh 96kg and i think about 19 % body fat,,,,,which i do want to reduce especially coming up to summer in Aus

 

[the small soldier]

We need to know ur stats to give proper advice (i.e., to work out your theoretical metabolic rate).

I don't mind small solider's plan (scaled down/up depending on your maintenance), although I think the breakfast looks excessive (glass of OJ??? and jam???)

Personally, I'd do something like P+C for breakfast, PWO, or post cardio, and P+F at other times. A glass of OJ and 2 pieces of fruit is more fructose than many people here would consume whilst cutting.

As an e.g., I did something (very boring but it worked late last year) like this:

(1) whey then morning cardio
(2) sweet potato + kangaroo
(3-4) salmon + cabbage + seeds or nuts
(5) mixed veggies + kangaroo OR whey + milk (depending on degree of hunger)
(6) PWO (weights) - oats + whey
(7) casein shake

it was just a sample...thats what I ate today. I used to do shift work ( I assume it was something physical) He will want those extra carbs in the morning, espcially since somtimes when working a shift one cannot eat until the scheduled break-time. I'm not saying he has to follow that exact diet, it was just an example