Is anyone here a bodybuilder or fitness guru? Advice on Diet..

listen to DonnyMost

 

DonnyMost is the guy.

 

all about effort. It's not easy but it can be done. Of course that would mean you'd have to get up earlier to work out or stayup later working out...or both, like cardio in the morning and weights after work.

Meals, you will just have to prepare weekly meals in advance and keep healthy snacks at your desk

 

DaDa is your man.

 

lol wow. thanks guys.

this post is really cool since I was PT for 3 years full time and I've recently taken another full time job (office job) and PT is more of a part time thing for me now. so i've gone through some of the challenges you're facing.

it sounds like you know the basics already, so i'll skip that.

in my job they are extremely lenient and understand that health and fitness are important to me. i take 2 hour lunch breaks to grab a workout in the middle of the day or go to a yoga class. i eat 6 meals a day, and at least 4 of them happen at work. i also keep a small army of healthy snacks (fruit, veggies, etc) in my cabinet at work. i don't "go to lunch" so to speak, I just take a 10 minute break and eat something. sure people here think i'm weird, but screw em. i cook a lot of my meals ahead of time on the weekends, but if i don't have that opportunity or i fall behind i use places like myfitfoods, trumeals, or realmeals365 to supplement my healthy eating routine. i also make sure to drink gobs of water during the day and take plenty of stretch/walk breaks so i don't start getting tight or stiff. i try to do my cardio after work because it stymies my appetite in the evening (at least it kills my carb cravings) so i don't have to worry about eating a box of crackers and going to bed with that crap turning straight into body fat.

sounds like you just need some motivation. maybe sign up for group training (crossfit, bootcamp, etc) or hire a personal trainer to get you off the schnide and back into a rhythm?

 

You can also search for old posts by LeGrouper. I don't know if he's still here, but he was a big time guru and I remembered reading a lot of good info from him.

 

I started going to boxing gym 4 times a week here's my routine

3 rounds jump rope
6 rounds mitts
3 rounds heavy bag
3 rounds double end bag
3 rounds speed bag
3 sets Circuit training, 15 reps of each exercise: Upper Body - Bench press, fly, row, curl, lat pulldown, pushups OR Lower Body - Squats with medicine ball, Leg Press, Calf raises, Vertical explosions, Stand up put one knee to ground and raise, Put one foot on chair and raise other leg to touch chair
Abs: 15 of each crunch style - Laying down, knees up, crosses, legs up, raises
Stairmaster 20 minutes fat burner level 12

On the last two days just do abs and 3 mile run or stairmaster

For diet
Breakfast: Protein, Fibrous Carb, Fruit
Lunch: Protein, Fibrous Carb, Starchy Carb
Dinner: Protein, Fibrous Carb
Snacks: Fruit

 

I work a full time job and have a few answers for you:

The big trick is to prepare ahead of time. On the weekends, buy and cook foods in bulk and use them during the week. Here are some thing I do:

• Oatmeal packs make for a great breakast - I can just get hot water out of my company's coffee maker. I keep a box of these in my office and I eat this at my desk with a banana and yogurt while I work every other morning on Mon, Wed, and Fri.
  
  
• on the weekend, I cookup a mix of six egg yolks to one egg white (plus three drops of yellow food coloring), scramble 'em up put 'em in two different ziploc bags. I take two other ziploc bags and put bread in them. I also fry a pound of bacon for the family. On Tues and Thurs, I take one bag of eggs and put one strip of bacon in there, take the bread and maybe a yogurt or banana. At the office, I toast the bread (we have a toaster), and eat it as a scrambled egg sandwich. (Note: i'm sure it'd be healthier without the bacon, but one strip of bacon in the morning won't hurt me too much).
  
  
• at the office, I have boxes of canned fruit ( I buy 'em at costco) and snack on these.
  
  
• I also have canned chicken and turkey (also bought at costco) which have the same nutritional equivalent of tuna. If I want to start eating 5-6 meals a day, I'll bring extra bread, yogurt and banana to work and eat extra sandwiches between meals while I work
  
  
• notice.... I've said that I eat all this while I work, right? (I have a reputation at my office - people say that every time they see me, I'm eating). That's because I spend my entire lunch break going to the gym (there's a gym one block away from my office). I try to weightlift on Mon and Fri, 20 min, of cardio on Tues, Thurs, and Boot camp on Wed. Note: I said, "try" there... I'm usually not disciplined enough to do that on all 5 days.
  
  
• At home, if I miss a day of exercise, I try to spend about 35-40 minutes on a treadmill at a medium-high pace.
  
  
• Also, on weekends, I try to grill up six chicken breasts and ziploc 'em. Then bring 'em to work as lunch during the week.
  
  
• I ziploc baby lettuce and bring it to work and eat it as a side to my meals. I use about a tbsp of ranch dressing.
  
  
• The yogurt I buy is Kroger brand ( I call it "Krogurt") because it doesn't have High Fructose Corn Syrup in it (I'm not a HFCS maniac, but I try to avoid it).
  
  
• My system isn't perfect - I'm always looking to improve it, and I'm not always as disciplined as I should be. But it's a step in the right direction.

 

 

Not trying to bust your balls here, Drox. Just needed to comment.

I would highly advise against using prepackaged oatmeals. They are usually nothing but starch and sugar. If you can get ahold of a prepackaged one with a decent amount of protein and fiber, go for it. Otherwise you need to make it from scratch and I typically put in some benefiber and some protein powder to help balance the carb-protein ratio. Yogurt helps, but make it non-fat. Greek yogurt is awesome for that.

I hope you meant six egg whites to one egg yolk, because that other ratio sounds disgustingly fatty and unhealthy. I typically make a 4 egg whites to 1 egg yolk mix.

Costco is the BOMB for cheap, healthy eating. But avoid canned fruits. They're nothing but sugary syrup. Go with nuts, rice chips/crackers, fruits, etc.

Sandwiches are fine in moderation, but deli/lunch meat like that is extremely high in sodium. 2 slices is usually almost 100% of your daily value of sodium I try to avoid bread altogether really. It is just filler and usually has no fiber or redeeming quality to it.

 

Rudi's organic double-fiber bread with flax seed FTW.

 

Nice. There are *some* good breads out there. But they make up like 2% of the market

 

And they cost twice what the crappy breads do

 

With food, you typically get what you pay for.

 

Even it it says "100% whole wheat?" Don't tell me I've been falling for this for the past year...

 

"Mainstream" whole wheat bread in most cases is only marginally better (if at all) for you than white bread.

They are still loaded with the same preservatives, high fructose corn syrup, etc as the Wonderbread on the shelf next to it.

Nature's Own is a pretty good brand that is found in most grocery stores. They recently came out with an organic brand, We've been eating it for a few weeks and its pretty good.

http://www.naturesownbread.com/NAT_Varieties/variety.cfm?categoryid=101&productid=285

 

Wheat bread is typically unbleached white bread.

Same crap on the inside, different color.

 

I figured that, but I always look(ed) for the "100%" on there. I guess that doesn't make a difference?

Damn.

Are wheat tortillas any better than flour tortillas?

 

Usually just look for the fiber content, anything that has more fiber is at least a little better for you.