How do I improve my diet

[Mr M5]

Here is a basic break down of what a typical day looks like for me. I would appreciate some feedback on what I can do to improve it to continue to lose body fat and gain muscle as we all would. Again this is the basic break down and of course it varies some per day but this is a starting point.

Breakfast: 7am

Quaker instant oatmeal
2 egg whites
1 whole egg
1 glass of OJ.

Snack 9:30ish

Lean Body Protein Drink

Lunch: 12ish

This varies so much day to day I'm not even gonna try. But this is an area i know i could improve in. I'm forced to eat out most days and do the best I can and avoid fastfood places as best as possible. But with my job I can't eat at work or plan real well.

No afternoon snack:

Not usually hungry.

Dinner: 5-6ish

Chicken or Lean steak or Turkey with a side of rice

Then I hit the gym.

I have a whey protein shake before and after.

I also have a ostrim beef jerkey stick when I get back.

Then right before bed I eat a protein bar and drink a glass of milk.

The number one thing I know I need to do is work on where I eat lunch. So ideas for that would be greatly appreciated. Needs to be a 30 min or less type lunch. I think getting rid of the protein bar before bed will be good.

I also take fish oil three times a day.

I broke down the general intake and it goes somthing like this.

1900 Calories (without counting my lunch which is prob another 500)

285 calories from fat (again with out lunch)

200 grams of protein

186 grams of Carbs

Again the big question is lunch and since I eat out its hard to know the exact breakdown there.

So all good feed back is appreciated greatly. If you need more info let me know.

Thank you.

[The Big Sleep]

well,your breakfast could definitely use a couple more egg whites for protein. And for lunch, if you really want to clean it up, start packing chicken breast or turkey breast sandwiches with some cold cut veggies. If you have heard of Natural Ovens, they have some very nutritous bread that is perfect for sandwiches. There is no reason you cant pack a decent lunch and bring it along to work. The ideas are endless really.....Brown rice mixed with chicken put it in a ziploc container and wallah! Turkey breast on whole wheat bread put it in a sandwich bag and your good to go(not like taco bell). Seriously there is a lot,just use your knowledge and think of some ideas. I guess thats just me two cents.

[Mr M5]

Originally Posted by The Big Sleep

well,your breakfast could definitely use a couple more egg whites for protein. And for lunch, if you really want to clean it up, start packing chicken breast or turkey breast sandwiches with some cold cut veggies. If you have heard of Natural Ovens, they have some very nutritous bread that is perfect for sandwiches. There is no reason you cant pack a decent lunch and bring it along to work. The ideas are endless really.....Brown rice mixed with chicken put it in a ziploc container and wallah! Turkey breast on whole wheat bread put it in a sandwich bag and your good to go(not like taco bell). Seriously there is a lot,just use your knowledge and think of some ideas. I guess thats just me two cents.

Yes for lunch I could do that If I sat at a desk all day. But I dont and food doesn't stay real good in my car when it's 95 out. thats why i'm forced to eat out. I operate on a business to business basis and business to home basis. So I have no fridge to put anything in. Brown rice and chicken would be great. Any idea what restaurants serve that in good quality? Thats what I was getting at when I was talking about my lunches varying greatly.

[The Big Sleep]

hmmm you could always bring a cooler along and put ice in it to keep your food cool and then just take it it with you. And if its 95 out your chicken and rice would stay warm anyway unless you want it nice and cold. But really, I dont see how you HAVE to eat out when you could just pack something and take it to a resturant and sit down and eat it. Isnt that the same thing as buying something at the restaurant.

[Mr M5]

Originally Posted by The Big Sleep

hmmm you could always bring a cooler along and put ice in it to keep your food cool and then just take it it with you. And if its 95 out your chicken and rice would stay warm anyway unless you want it nice and cold. But really, I dont see how you HAVE to eat out when you could just pack something and take it to a resturant and sit down and eat it. Isnt that the same thing as buying something at the restaurant.

Because the ice will melt in the 5 hours it will sit in the car. Then I will have a wet sandwich. Trust me I thought of that.

But I'm very interested in knowing what restaurant allows you to bring your own food?

[NWright79]

Originally Posted by Mr M5

Here is a basic break down of what a typical day looks like for me. I would appreciate some feedback on what I can do to improve it to continue to lose body fat and gain muscle as we all would. Again this is the basic break down and of course it varies some per day but this is a starting point.

Breakfast: 7am

Quaker instant oatmeal
2 egg whites
1 whole egg
1 glass of OJ.

Snack 9:30ish

Lean Body Protein Drink

Lunch: 12ish

This varies so much day to day I'm not even gonna try. But this is an area i know i could improve in. I'm forced to eat out most days and do the best I can and avoid fastfood places as best as possible. But with my job I can't eat at work or plan real well.

No afternoon snack:

Not usually hungry.

Dinner: 5-6ish

Chicken or Lean steak or Turkey with a side of rice

Then I hit the gym.

I have a whey protein shake before and after.

I also have a ostrim beef jerkey stick when I get back.

Then right before bed I eat a protein bar and drink a glass of milk.

The number one thing I know I need to do is work on where I eat lunch. So ideas for that would be greatly appreciated. Needs to be a 30 min or less type lunch. I think getting rid of the protein bar before bed will be good.

I also take fish oil three times a day.

I broke down the general intake and it goes somthing like this.

1900 Calories (without counting my lunch which is prob another 500)

285 calories from fat (again with out lunch)

200 grams of protein

186 grams of Carbs

Again the big question is lunch and since I eat out its hard to know the exact breakdown there.

So all good feed back is appreciated greatly. If you need more info let me know.

Thank you.

IMO i would eat 4 whole eggs for breakfast, increase your oatmeal, try getting regular whole rolled oats instead of that instant garbage, how big is this glass of OJ btw? I have all LARGE glasses, so itd be liek 20oz which is way too much IMO.

I wold also try to force something down at 3pm even if its just like a yogurt.

[Mr M5]

Originally Posted by NWright79

IMO i would eat 4 whole eggs for breakfast, increase your oatmeal, try getting regular whole rolled oats instead of that instant garbage, how big is this glass of OJ btw? I have all LARGE glasses, so itd be liek 20oz which is way too much IMO.

I wold also try to force something down at 3pm even if its just like a yogurt.

why 4 whole eggs instead of egg whites? whats wrong with the instant oats?

The OJ is about 16 oz.

[NWright79]

Originally Posted by Mr M5

why 4 whole eggs instead of egg whites? whats wrong with the instant oats?

The OJ is about 16 oz.

there's still protein in the yolk, along with fats. With oatmeal, the larger the pieces of oats, the better: Whole oats are the best, next best are the Irish or Scottish types of oatmeal called steel-cut where the oat seeds have been just broken up. Next comes the rolled oats and last and least desirable is the instant type.
You should be using the steel-cut or rolled oats varieties as they take longer to break down in the intestines than the instant therefore keeping the blood sugar rise down.

about the OJ, i think personally that OJ has too much sugar in it. But i dont' eat a lot of simple carbs either. I guess if its full pulp it can't be too bad though right???

[The Big Sleep]

Originally Posted by Mr M5

Because the ice will melt in the 5 hours it will sit in the car. Then I will have a wet sandwich. Trust me I thought of that.

But I'm very interested in knowing what restaurant allows you to bring your own food?

im just tryin to help you out here man. And youve cutoff all the ideas ive given you,so i leave you with this message.....If YOU REALLY WANT TO MAKE SOME PROGRESS, THEN MAKE SOME SACRIFICES AND COMMITMENT....thats all there is to it. FIND A WAY INSTEAD OF THROWING ALL POSSIBILITTIES OUT THE WINDOW. And if you bring your own food you could just sit in your car and eat and not even waste the gallons of gas to drive to eat some crap food at a restaurant.

Best of luck to you in your future endeavors

[Mr M5]

Originally Posted by The Big Sleep

im just tryin to help you out here man. And youve cutoff all the ideas ive given you,so i leave you with this message.....If YOU REALLY WANT TO MAKE SOME PROGRESS, THEN MAKE SOME SACRIFICES AND COMMITMENT....thats all there is to it. FIND A WAY INSTEAD OF THROWING ALL POSSIBILITTIES OUT THE WINDOW. And if you bring your own food you could just sit in your car and eat and not even waste the gallons of gas to drive to eat some crap food at a restaurant.

Best of luck to you in your future endeavors

Calm down buddy. I'm not trying to insult you or throw the ideas out the window. Simply saying I have considered it and I dont see it working. I love the idea and wish it could work. During the winter it may work. Just not right now when it's hot as balls out.

Let me explain a little. My office is typically my car. I spend hours with clients while the car sits in the sun. Then I get a small break for lunch or many times meet with clients for lunch. So knowing what places to eat and what to get there is important. I'm not blowing it off but keep in mind I know more details of my day than you. All i'm saying is while I would love to eat chicken and rice for lunch (and do on the weekends) during the week thats near impossible without a fridge to put it in.