i need a meal plan

CUTANDPUMPED · March 29th, 2009, 09:08 PM

i am looking for a new diet. i need to drop about 20 lbs, most of which is in the mid section ie. love handles and pot belly....i dont know what to do for each meal. my schedule is as follows i get up at
5am and uaually eat right away(fiber cereal supposedly healthy). go to work and we have break at 9am, lunch at noon then i am off at 3:30 home by 4 and looking for a snack then i run and exercise, dinner time is usually around 6ish or 7 and try to be in bed by 10 or 11. we buy boneless skinless chick. breast and thighs, talapia or some other fish, brown rice, veggies and fruit but have an issue with a "SWEET-TOOTH" too and my friend told me to cut out wheat bread. please help. thank you in advance!

**tooncesthecat** · March 29th, 2009, 09:18 PM

Cut out or at least cut down the carbs. You can keep eating veggies all you want. Get some good fats from fish oil, almonds, cashews, Udo's Oil, natural peanut butter (sparingly). Keep eating the protein and spread your meals out so you're eating every 3 hours or so. Then add cardio and you'll lose fat like crazy.

**lizzyb** · March 29th, 2009, 09:51 PM

toonces is right....best thing is post us up a typical day of eats. Carbs are o.k (like oats and brown rice and such) but try limiting those ones to the a.m and earl afternoon. veggies are free carbs so to speak, fill up on those......eat kashi instead of just fibre ceral in a.m or mix a scoop of your protein powder in with your a.m cereal for the protein punch!
Essentially, figure out your cals for the day right now, what you have been eating lately post it up for us, also what is your traiing schedule like? do you just run or are you lifting as well? It's important to list this b/c then we get a better idea of what you're RMR is and what you potentially are burning through a regular day, also what you caloric needs would be as well.....so homework first before anymore specific answer can be given on my part, lol!

**tooncesthecat** · March 29th, 2009, 09:56 PM

Yeah, lizzy's right. SOme carbs are OK. My trainer is having me cut them out until after my show. But believe me, it sucks! This is probably only good for a short time and to really lean out for competitions.

CUTANDPUMPED · March 29th, 2009, 11:30 PM

thanks for the help.
i usually eat a bowl of cereal (post selects) and a half of a banana with light soy milk for breakfast or oatmeal in water with two tablespoons of honey in it and maybe a protien shake. mid-morning snack is a small apple and a 90 cal. quaker chewy granola bar. lunch is a turkey sand. on wheat or whole grain bread and a few chips. afternoon snack is a protien shake or a clif bar and an energy drink. dinner is either the skinless chicken with brown rice and a veggie or a sweet potato(plain) and a veggie. but i keep having problems falling off the wagon with the damn sweets....
i just re-started my exercise routine and it consist of a slow short jog after work(1/4 mile or so) and another 1/2 mile walking and then some weight training. i used to exercise regularly until i got in a "relationship" and there went my "routine".....i am sure some of you can relate!! at any rate i really appreciate the help and i am not sure how to calculate the daily intake of my cals. see ya later!

**tooncesthecat** · March 29th, 2009, 11:38 PM

Quote:

Originally Posted by CUTANDPUMPED

.i am sure some of you can relate!! at any rate i really appreciate the help and i am not sure how to calculate the daily intake of my cals.

Try http://www.fitday.com

vy224 · March 30th, 2009, 08:38 AM

Eat at least 6 meals a day. This will increase your metabolism. That doesn't mean 6 meals of junk. Try to follow the guidelines from Toonce and some of the other good posts. Also drink copious amounts of water. You will be amazed at what this can do for your body and complexion.

Lots of luck!

CUTANDPUMPED · March 30th, 2009, 10:11 PM

thank you. i have been trying to drink a gallon of water per day and stopped with the diet coke and fruit punch....are fruit juices such as apple, cranberry good or bad? there seems to be quite a bit of sugar in them.....

**johnny_on_the_spot** · March 31st, 2009, 12:06 AM

usually i try to stay away from any liquid that isnt water or green tea. but if you have problems falling off the wagon maybe you are jumping on too quickly. i know sometimes i just radically change what im doing and mentally my body just rejects the idea

CUTANDPUMPED · March 31st, 2009, 03:18 AM

what do i do when i wake up in the middle of the night and i am hungry? by the way, i am eating six times a day...