Ingesting that much protein wont make you big. Protein is definitely the single most important (well almost as important as water ) thing you should be consuming if working out. Helps your body recover and builds muscle. You dont gain weight, but rather cut the mass you already have. And you definitely dont have to have just one sandwich for lunch. Eat two or three. Just make sure its still low on sugar and fat. Chicken breasts and lean cuts of steaks are definitely two of the most protien filled foods you will find. Dont ever ear till you are like "oh crap, i think i ate toooo much". I know its tempting and despite the advice I give I do it myself. Only human nature. Eat multiple smaller portion meals. Keeps your metabolism constantly working. Snack on veggies if you get hungry in between. Time is definitely a problem with me as well. Its just freakin hard consuming six meals a day (which is what I am doing). I think for you 4-5 meals would be good enough. Two of them can be protein shakes or protein bars. What I do is eat breakfast in the morning and make a shake with me and take it with me. After 2-3 hours I drink the shake. Better then roaming around trying to find something healty to eat ouside. Not to mention cheaper. Of course make sure you have some sort of an access to a refrigerator or cooler to store your shake. Its made with milk and easily spoils. I cannot stress enough how important diet and rest are when trying to work out. In fact I would say to look good its 50% diet, 30% working out and 20% rest. Diet is really important. Even if you dont get a chance to work out for a couple of days, but your diet is right you will still feel great about yourself. And breakfast and eating after working out are two of the most important meals of the day. Sounds like you get stressed out due to lack of time. Can you please not check the scale. I used to be the same way and it is hard as hell to quit staring at the stupid thing. But you just HAVE to do it. Check it once every day or two and then slowly move it down to checking it once a month or so. Stress produces some sort of hormones in your body which in turn stores fat. Work out three times a week and jog three times a week. Relax and get plenty of rest. I dont think you should worry about losing the last 7-8 lbs. You cant spot reduce fat anyways, just worry about turning your fat into muscle. But following this plan will help you tone up and lost that flab around your belly area. Muscle weighs more then fat and you will look great while keeping that wieght if you just turn it into muscle. Does this make sense? Dont get freaked our about a diet either. You have to eat some sort of crap once in a while just to prevent you from going "full out". Dont let it all boil inside. If you are in the mood for a pizza or burger once in a while just eat it. And again remember, diet is more important then working out. I'll be in Dubai again in about two weeks and maybe we can get together then.
You've answered so many questiosn I haven't even asked, I can't thank you enough. GREAT stuff Rockets03. How often should I have these protein shakes? Everyday or just on weightlifting days? Sounds great, e-mail me before you're on your way here! Again, I can't thank you enough for the tips!
Shoot you dont even have to take the nasty protien shakes if you can actually find time to eat a protien filled meal. Otherwise try to take it everyday. Keyword being try. If you miss it.....oh well. Just be consistent (not like the Rockets ). If you are having four meals a day try to make each meal a minimum 50g of protien. If having 5 meals make it 40 grams of protien. The more the better. If your body weight is 175, you can cosume upto 275 grams of protien. Of course it is hard as hell to consume that much protien. Some foods that are high in protien: Egg whites - take out the yellow part, its nothing but cholesterol. I think each egg white has about 3 grams of protien. Weight lifters can eat upto 30 eggs just for breakfast! You dont have to ofcourse. And egg whites wont ever fill you up. Try it, it feels like eating nothing. Milk - Just kinda make sure its the lowfat milk. I am not sure if you get the 1% milk in Dubai. Over here each glass of milk has about 8g of protien. I drink about 6 glasses a day (including the ones I mix in the protien shakes). Cheese - lowfat or nofat. Beans - Garbanzo beans, peas and stuff like these are super high in protiens. Just check the back for nutritional info. Chicken breasts - super high in protien. Grilling is the best way of course. Deep fried would be a bad idea. Sauteing is okay too. Just trim off the fat. Steaks - filet mignon and sirloins are the two leanest cuts. Grill them or saute them. Most meats are high in protien but you just have to make sure they arent high in fat. And again dont worry about losing those last 8 lbs. Just tone up following this diet plan and excersie. You will lose the flab. Then if you still want to lose wieght it would be a slightly different meal plan and excersice routine. But remember muscle weighs more then fat so you will look exactly the way you wanna look. I'll definitely call you this time when I'm in Dubai.
I would expect as much from Apollo Creed. Next your gonna tell us something involving "eyes" and a "tiger", right?
Anybody know a good whole grain cereal that is also low in fat and sugar...and doesn't taste like dirt?
Ok, I'm going to start trying to get as much protein as possible without the shakes. If I don't see much progress or it's too difficult to work enough protein in, then I'll start with the shakes. Milk - We got low fat and skimmed. Is 1% milk different? I'm ok with everything else on that list. My diet is going to pretty muc consist of everything you mentioned, no more rice, barely any bread. Apple Juice once in a while, lots of bananas, lots of water. I may ditch my regular cardio (jogging/cycling) for half an hour of swimming 3 times a week. Will still stick to sports ofcourse, basketball and soccer. BTW, I'm 169lbs, not 175. Don't make me get on the scale and check again!! Ok, I'm pretty much set now. One more time, thanks a lot. I look forward to seeing you when you get here.
Hehe...I'm exactly 169 as well. Of course I was trying to gain weight. I was and probably still am a pretty skinny ass guy. Don't overdo the bananas. One a day is good enough. Rice is okay once in a while too. Main thing to stay away from is white bread, naan, paratha and such. Reduced fat milk or 1% milk does not differ that much. All milks basically have the same amount of protien. Its just the fat content that differs. You dont have to get the least fattest (it'll probably taste pretty funky), get the second least fattiest. Swimming is an excellent way to tone your body. I suggest getting a container of shake powder. Just keep it incase you are in a hurry to go somewhere. That way you can make the shake really quick and drink it on the go. Email me at AGheewalla@aol.com if you need help picking out a shake.
Actually, my next tip involves running along the beach in very short shorts and then embracing your best friend in the ocean.
