please help trying to get my diet back ag :(

[italiandivastar]

hey i have a question, im trying to get back into this working out and being healthy after a roughhhhhhh break up so i been pretty not healthy for like 6 months lol. this past month i finally got back into the gym and i finally got my working out routine back on track..now i wanna work on my diet again i eat way too many carbs.. i use to have a trainer and im going to follow his plan again only thing is i dont work out before work anymore i work out after because my nights are free now this is wat my plan use to look like

5:45 fruit
(i used to work out)
730 protein shake
9 healthy wrap eggwhites turkey or omlette
11 some walnuts, yogurt or fruit
1 healthy wrap or salad
3 fruit, nuts, yogurt

then after 3 no more carbs at all

so dinner id have veggies or chicken or fish

now that i work out at night after work how would i eat that stuff? cuz obv instead of having the protein shake at 730 id have it after the gym right and isnt that carbs? so there would be no way to follow this plan still would there be? ugh.. im so mad i messed up these past months now i need to start over..

help please

[aznprincess]

What is your overall goal? do you want to lose fat or gain lean muscle? i'm assuming that you don't want to stay the same just yet?

are these your stats (sometimes forum messes these up)
5'6" 145lbs

btw, my protein shake has < 5 carbs so it's just protein.

pre workout have some carbs and protein source

post workout, eat 50% carbs for your day regardless of time of day

eat carbs with your first meal in the morning.

the other meals should consist of fat and protein.

[italiandivastar]

5'6 and 146 ag finally lol i got up to 155 this past month i been working hard lol.. i havent been on this site in a while..

ok so basically stick to his plan except stick to a salad at lunch instead of a wrap again and i go to the gym at 6 so after that is when i should eat carbs again!? and the shake before the gym!? i think i get it! i should be ok with that. it would be easiier if i just woke up in the am again to go to the gym but im just so lazy n i have my nights free so i fig do that instead of going home n eating cuz im bored lol

thank u so much!

[italiandivastar]

oh sorry i wanna lose like 10 pounds of fat. then tone

[ms_proteinshake]

Originally Posted by aznprincess

What is your overall goal? do you want to lose fat or gain lean muscle? i'm assuming that you don't want to stay the same just yet?

are these your stats (sometimes forum messes these up)
5'6" 145lbs

btw, my protein shake has < 5 carbs so it's just protein.

pre workout have some carbs and protein source

post workout, eat 50% carbs for your day regardless of time of day

eat carbs with your first meal in the morning.

the other meals should consist of fat and protein.

I think her goal here should be to just eat healthier. I wouldn't be worrying about what time of day your eating carbs. Just eat whole foods, in proper amounts. To lose you'll need to eat 1600 cals at a moderate activity level (3-5 days per week)

Choose whole grains, tons of veggies, bit of fruit and lots of lean protein, healthy fats in moderation. I think you should look at a balanced plan 40p/30c/30f

Your not providing many details....looks like your eating to little. Track your cals for a bit to see where your at, then go from there.