My New Educated Diet

[haulingboat]

I purchased and read both the Anabolic Kitchen and The Abs Diet. I'm blown away at the crap I was eating. Anyways, I dedicated my else to a six week run (as recommended) to the plan with a goal of burning belly fat. Here's what I ate yesterday, tell me if/where you see me going astray:

Breakfast Sandwich- 1 egg + 1/4 cup whites, 2 pieces canadian bacon, low fat cheddar, Tabasco, 2 pieces Oro Wheat 12 grain whole grain bread (no HFCS)

Snack- Low Sodium V8 + 2 ANPB Oat balls with raisins (from Anabolic Kitchen)

Lunch- 1 pound turkey breast, low fat cheddar, 1/2 whole grain wheat pita, honey mustard, 2 handfuls of almonds

Snack- ON Whey Protein shack w/H2O and a splash of OJ

Dinner- Keep it off Beef Goulash ( from the abs diet) on low fat low sodium no yolk egg noodles with steamed brocoli & glass of skim milk.

Work out- Ab work out and Circuit training from The Abs Diet

Snack- Shack with low fat yogurt, 4 strawberries, 4-5 blue berries, handful of walnuts, cup of milk, flaxseeds, spoon ful of frozen OJ, 2 scoops ON whey, & ice

 

[cobracock1979]

Bed time nutrition - you need to eat before sleep, slow releasing protein ie ANPB, casien protein, egg whites, cottage cheese etc.

Work out total cals and % fat/carbs/ protein in all this food. FitDay - Free Weight Loss and Diet Journal

Work out your maintenance level of cals (see stickies) and adjust cals accordingly.

It appears you have no Post workout meal/ shake/ both? Just a snack between workout and sleep? I would suggest a heavy hit of proteins/ aminos straight after workout (and carbs ie oats), followed by a heart meal 30 mins later.

 

[haulingboat]

Bed time nutrition - you need to eat before sleep, slow releasing protein ie ANPB, casien protein, egg whites, cottage cheese etc.

Work out total cals and % fat/carbs/ protein in all this food. FitDay - Free Weight Loss and Diet Journal

Work out your maintenance level of cals (see stickies) and adjust cals accordingly.

It appears you have no Post workout meal/ shake/ both? Just a snack between workout and sleep? I would suggest a heavy hit of proteins/ aminos straight after workout (and carbs ie oats), followed by a heart meal 30 mins later.

Thanks for the suggestion. My current afterwork meal is a shake heavy in protein (2 scoop whey, milk, yogurt,) plus fruit. If I understand you correctly, your suggesting I add anpb, cottage cheese, etc to that???

Thanks Again!

 

[cobracock1979]

Hey,

No I was suggebsting the anpb/cottage chees/ casien before bed as its slow releasing protein.

Yeah, your PWO grink is fine although I would drop the yoghurt and its all about fast releasing proteins. peorsonally I avoid milk due to the sugar but your call. Have a decent solid meal around 30 minutes after your PWO meal.

Also I would try and add another couple of servings of Brocolli/ greens throughout the day. You will start to realsise the importance of fibre after a while of eating a lotta food - gotta keep it moving thru.

I add flax powder+psyllium husks to my morning and evening shakes for a good source of fibre.

 

[haulingboat]

Hey,

No I was suggebsting the anpb/cottage chees/ casien before bed as its slow releasing protein.

Yeah, your PWO grink is fine although I would drop the yoghurt and its all about fast releasing proteins. peorsonally I avoid milk due to the sugar but your call. Have a decent solid meal around 30 minutes after your PWO meal.

Also I would try and add another couple of servings of Brocolli/ greens throughout the day. You will start to realsise the importance of fibre after a while of eating a lotta food - gotta keep it moving thru.

I add flax powder+psyllium husks to my morning and evening shakes for a good source of fibre.

I started drinking one low sodium V8 each day and whole flaxseeds in the bulk department of the grocery store. I have been sprinking them on everything. Omegas and fiber!

Thanks again! I'll hammer the anpb and get some cottacge cheese.