yet another 'critique my diet' post :)

[Asazman]

Long story short: min. wage summer job, very little money, college student. I have plenty of meals to eat in the cafeteria (mostly unhealthy stuff, hotdogs hamburgers pizza etc) or the café (has wraps, subs, salads, bagels and coffee stuff).

This is my 2nd year on the same workout schedule, although I am eating basically the same stuff as I did last year, I’m now eating less. I’d say I am in above average shape, especially when it comes to lung capacity/running. I am 19 years old and 5’8” and 150 pounds, and the only place on my entire body that I have fat is my stomach. Granted it’s not much, but enough to make me look like I have a beer belly. I’m willing to make any changes to my diet; however I have a very limited spending budget.

I always run before I work out. I find I have more energy this way than if I did it the other way around. I’m getting back in shape, so right now I’m running about three and a half miles (about 7 min miles, steady pace). I have time to workout Tuesday, Thursday, and Saturday, so I have divided my workout into three main categories (I did this last year too). One day I do arms/shoulders, next I do back/chest, and Thursday I concentrate only on my abs. I pretty much stick to the free weights (although I don’t squat/deadlift, mainly barbells), but I use some machines too.

Here’s the rundown on my eating schedule. This is give or take the same every day (except weekends), but I substitute things with what I have at the time.

things that are red indicate something that should be changed in my diet.

9:00am: plain bagel (no cream cheese), iced late, maybe an apple if they look edible. (+PROTEIN)

10:00am - 12:00pm: Snack; string cheese. (+a carrot or some other fruit/vegi)

2:00pm: Lunch. If I eat in the cafeteria I usually get a salad (no dressing), bowl of granola, veggies, and some sort of meat if they have it (chicken, fish maybe ham/turkey). If I eat in the café I have a turkey wrap.

4:30pm: Before I work out, I either have one serving of oatmeal or a powerbar, and then a multivitamin.

At the gym for 1 hr 15-30mins.

6:30pm: Can of tuna, cup of cottage cheese. (+one serving of oatmeal)

10:00pm (8:00pm?): One of three things: one serving of long grained rice, two servings of oatmeal, or a couple bowls of shredded wheat with skim milk. (+PROTEIN)

I drink at least a gallon of water every day – water is the only liquid I drink. I can’t figure out what I’m doing wrong with my diet, I’m not sure it’s doing anything (although it has only been two weeks since I’ve modified my diet to this).

Also - it should probably be mentioned that I walk anywhere from three to five miles a day around campus. I never use the elevator. I know that “abs are made in the kitchen,” which is why I am trying to change my diet.

[Lady C]

Originally Posted by Asazman

9:00am: plain bagel (no cream cheese), iced late, maybe an apple if they look edible Add protein
10:00am - 12:00pm: Snack; string cheese Add carbs like fruit or veggies

2:00pm: Lunch. If I eat in the cafeteria I usually get a salad (no dressing), bowl of granola, veggies, and some sort of meat if they have it (chicken, fish maybe ham/turkey). If I eat in the café I have a turkey wrap

4:30pm: Before I work out, I either have one serving of oatmeal or a powerbar, and then a multivitamin

At the gym for 1 hr 15-30mins.

6:30pm: Can of tuna, cup of cottage cheese Add carbs like the rice or oatmeal

10:00pm: Change to 8:00pm One of three things: one serving of long grained rice, two servings of oatmeal, or a couple bowls of shredded wheat with skim milk Add protein

You absolutely need more protein. See red above. Add more veggies. Snack on a whole cucumber or carrots.

[Asazman]

Originally Posted by Lady C

You absolutely need more protein. See red above. Add more veggies. Snack on a whole cucumber or carrots.

Thanks for the reply!

When you say add protein, how much? What would be something cheap that would do the job?

Would carrots be an acceptable form of carbs for my 10am snack?

I can add oatmeal to my dinner at 6:30.

I can also eat at 8 instead of 10. should that still be my last meal?

[LiftGirl]

You could just have a protein shake, quick and relatively cheap.

Also, I strongly recommend working out your legs too. You must work legs!

[Asazman]

Originally Posted by LiftGirl

You could just have a protein shake, quick and relatively cheap.

Also, I strongly recommend working out your legs too. You must work legs!

What day should I do it?

I don't have a blender and the protein is expensive..I can get them occasionally using meals from the gym.

[Lady C]

Originally Posted by Asazman

When you say add protein, how much? What would be something cheap that would do the job?

I would rely on whole foods rather than shakes. Go buy canned fish or chicken. Eat it right from the can if necessary. It is portable and cheap.

Originally Posted by Asazman

Would carrots be an acceptable form of carbs for my 10am snack?

Yep

Originally Posted by Asazman

I can also eat at 8 instead of 10. should that still be my last meal?

Depends on how late you stay up. If you stay up past 10 I would have some cottage cheese before bed.

Work your legs on the day you do abs.