I've been going to the gym for about 2.5 years now, roughly 4 to 5 times per week. I'm 28, 6 foot, and currently weigh 200lbs. I started at around 165lbs, so I made some decent improvements. Lately, however, I've been running out of energy, seem to be making less progress, and my mid section is a lot fattier than I would like. So, I come to you for help.
Based on my thread in the supplements forum, I believe I have those basics down. I'd like to focus on my diet next, leaving my routine to a separate thread of discussion.
All of my meals are made from scratch as much as possible. Only fresh lean meats and fresh fish, as well as fresh (usually organic) veggies with all lunches and dinners. Fruit thrown in randomly. Up until about two months ago, I also ate complex carbs with my dinners, such as rice, wheat pasta, cuscus, etc. But, I eat my dinners a bit late, so I tried to slim down by eliminating those carbs at night. My weekday diet is pretty standard and looks something like this:
7:00am: 3 scoops of Opticen in 1 glass of non-fat milk, usually mixed with a tablespoon of fresh ground peanut butter and a handful of oats.
9:00am: Sandwich: 2-3 slices of turkey with 2-3 slices of roast beef on 2 slices of organic whole wheat bread. No butter or anything else.
10:00am: Either half a container or a full container of low fat cottage cheese. 1 banana.
12:00pm: Lunch. Usually left-over dinner from previous night.
3:00pm - 3:30pm: Right after workout, 2 scoops of Opticen and 1 scoop of Nitrean, mixed with 1 scoop of Waxy Maize Starch, in 1 glass of non-fat milk.
4:00pm: 1 non-fat yogurt
6:00pm to 7:00pm: Dinner. Either fresh lean meat (one of: flank steak, new york steak, top sirloin, chicken breast, ground turkey, sometimes chicken sausage) or fresh fish (one of: tuna, salmon, shrimp, etc.) with veggies. Some fruit afterwards.
9:00pm: Some trail mix, consisting of mostly nuts, seeds, dried fruit.
10:00pm: 2 scoops of Nitrean in 1 glass of non-fat milk.
I know that my carb count is pretty low, but as you see I eat dinners pretty late, so I was/am worried that carbs that late at night are going straight to my fat gut. My weekday diet is driven by my work schedule, so although I can bring more food with me, I can't necessarily change my lunch or dinner times. Assuming that my supplements are set and my workout plan is ok (to be discussed next), I'd like to hear your comments on my diet. I know there is room for improvement, so let me have it. :)
You said this is your weekday diet. What are you eating on the weekends?
I don't work out during the weekends, so I consider that my recovery time. The times and my meals are a little bit more chaotic since I'm usually not home very much. I would say my weekend meals are larger, higher in calories, and more filling. Whereas my weekday meals are pretty precise, weekends are kind of a free-for-all, but with a healthy sense of moderation. It goes a little something like this:
8-9am: 4 eggs prepared in some fashion, usually with veggies (scrambled, poached, fried), slice of wheat bread, usually with some organic jelly. This fills me up pretty good.
11am: 2 scoops of Nitrean in 1 glass of non-fat milk.
12pm-1pm: Lunch. Either soup and sandwich (canned veggie soup, grilled turkey sandwich on wheat bread, sometimes with some cheese), or left over dinner from the night before.
3-4pm: Some sort of snack, be it some tofu, or some left overs, or some trail mix.
5-6pm: Dinner, same as above, from scratch, lean meats or fish and veggies.
9-10pm: 2 scoops of Nitrean in 1 glass of non-fat milk.
I would say that about 1 meal during the weekend is eaten at a restaurant, but I still try to keep it healthy. If lunch/dinner, I try to get some chicken or fish, with some veggies and some carbs. No fast food.
So, is no news good news? Nobody said anything bad (or good) about my eating habits, can I thus assume that I'm doing ok?