Bruiser_baby's training/diet journal!

[Bruiser_baby]

Well ive decided enough is enough im gonna stop binging!! Im very very active i have the training part down, i just need some help with the diet!!!...im 5'7-5'8 ish and 125 pounds(last time i weighed myself!...my goal is too lose about 2-4 pounds of bodyfat..while maintaining and possibly even gaining more muscle and of course the biggest goal of all is to stop binging!
Im a kickboxer, so i have class 3 times a week, and training should be starting soon (training for worlds) so that should be at least another 2-3 times per week.
i lift weights about 4 times a week, and i lift as heavy as i can most days.
I also do track, so i have track practises usually 5 days a week, plus some extra stuff i do on my own time, oh i also swim sometimes! so as you can see..training is no prob!!!
So my diet needs work!!! starting tomorrow i'll start posting it...any suggestions/help/comments and motivation would be greatly apprieciated!!!

[VanillaBean_21]

Can you give us an typeical eating day?

[Bruiser_baby]

Well its really hard cuz i dont really have a set diet, every time i try to follow one it never works..i try really hard to eat clean..but lately ive been binging really really bad, and i just cant seem to get control of it..i dont know what to do, i feel like crying..i binge almost everyday and they just keep getting worse..

[mommykuce]

Setting a schedule for eating and sticking to it can help you to avoid the binging. If you know the times you are supposed to eat and what you are going to eat then you avoid getting hungry which could lead to binging. The night before write down an eating schedule, just like you would write down a workout journal. Put specific times you want to eat and what foods. Prepare what you are going to eat the night before also and have it pre-packaged in baggies or tupperware so all you have to do is grab it and eat. Try to stick to the schedule as closely as possible.

[Bruiser_baby]

Thnx for the suggestion!..i'll try it again!...usually tho even when i do that..after i'll eat what i was scheduled to eat, i'll somehow talk myself into having "just one" bowl of cereal..or just one "pb sandwhich" and from there..well u know what happens..its horrible..i hate myself for not having any discipline to just ignore it...but i'll try it again..and try my best to stick to it

[aprilai]

hi bruiser baby

for diet i would start off simple. something like:

meal 1: starchy carbs, protein
meal 2: carbs, protein
meal 3: fibrous + starchy carbs, protein
meal 4: green veggies, protein
meal 5: green veggies protein
meal 6: slow digesting protein, fat

depending on when you train, your post/pre-workout meals will have to orient around the time of your meals.

you can read about the abundant options of food in this stickie:
http://forum.bodybuilding.com/showthread.php?t=290201

on binging...where are you binging at? is it at home? maybe that's because you have a lot of junk food lying around. start throwing away ALL of the junk food in your house so they'll be less available to you and you're less incline to be tempted. i know it's a waste of food, but if you have junk around, then either you or someone you love will eat it. either way it's no good so trash them. the last time i binged was because my dad brought home 2 sacks of bagels and cheese. no doubt i ate them all.

if you find yourself saying "one more" then try drinking a liter of water and see if you still want more.

[Bruiser_baby]

hi bruiser baby

for diet i would start off simple. something like:

meal 1: starchy carbs, protein
meal 2: carbs, protein
meal 3: fibrous + starchy carbs, protein
meal 4: green veggies, protein
meal 5: green veggies protein
meal 6: slow digesting protein, fat

depending on when you train, your post/pre-workout meals will have to orient around the time of your meals.

you can read about the abundant options of food in this stickie:
http://forum.bodybuilding.com/showthread.php?t=290201

on binging...where are you binging at? is it at home? maybe that's because you have a lot of junk food lying around. start throwing away ALL of the junk food in your house so they'll be less available to you and you're less incline to be tempted. i know it's a waste of food, but if you have junk around, then either you or someone you love will eat it. either way it's no good so trash them. the last time i binged was because my dad brought home 2 sacks of bagels and cheese. no doubt i ate them all.

if you find yourself saying "one more" then try drinking a liter of water and see if you still want more.

thanks i'll try this tomorrow(the diet)..and yeah i also binge when im at home and only at home..grr..but anyways i cant throw out all the junk cuz everyone else in my family eats it..trust me i try..after my binge today i threw out the rest of the granola bars(hope nobody finds out) lol..so i dunno im kinda in trouble with that, since i cant throw it out...i dunno i guess im gonna have to use my will power a bit more..i feel sooo guilty today..and im sick of feeling this way..i need to put an end to this!

[mizone]

You just need to be prepared, you know where you are binging so you just need to put something in place so your ready for when a binge might happen. Takes a lot of will power when you can't get rid of the junk, if you have other food available then go for that. Get some good snacks and put it at the front of the fridge/cupboard. But if have the whole day planned then this should help to fight it as well. And if you still find your binging then you'll need to add more food during the day.

Goodluck!

[esaraha]

I was just reading thru your posts. I feel badly about what you are going thru. I am sure that it is very difficult emotionally and physically. I think the big question that you need to ask yourself is "why" you binge. Is there something that triggers you to binge? Do you feel anxious, stressed, upset, angry or depressed about something? Deal with the emotions behind the binging and realize that the binge only adds to that initial feeling to make it worse. I know that you have to power to sort it all out - hell, look at your amazing workout schedule and determination there!!! You have it in you to stop the binging - just sort out what triggers it and then work on that.

Best wishes and good luck!!! You can do it. You, your mind and your body will make peace with one another.

[Bruiser_baby]

Thanks everyone for ur replys..i really really appreciate it...tonight im going to plan my whole day for tomorrow, and try my best to stick to it, im going to take all the advice from everyone's replys and try them out! Im sick of this, and im going to stop! i work so hard for my body, and im not going to let my diet ruin it!! so from now on..its no more!
i'll post my plan later tonight when i have it figured it out!..thanks again!

[Bruiser_baby]

Well tomorrow its track in the am, and weights afterschool, about an hour for each...im suppose to go to kickboxing my i have relatives coming down so i have to miss it ( ** cries **..i wanna go sooo bad!!)..anyways diet for tomorrow( if i can stick to it)

Pre-workout- 4 egg whites
track
Post workout- 1/2 cup oats
3 oz chicken

Meal #3- 2 cups salad with 1/2 cup salmon
apple

Meal #4- 2-3 oz chicken (pre-workout)

Weights

Meal #5- banana (post)

Meal 6- Chicken and Veggies ( being forced to go out for dinner) so im going to try my best to get this!

Main goal is to stop binging..any suggestions!?

[terracotta]

Well tomorrow its track in the am, and weights afterschool, about an hour for each...im suppose to go to kickboxing my i have relatives coming down so i have to miss it ( ** cries **..i wanna go sooo bad!!)..anyways diet for tomorrow( if i can stick to it)

Pre-workout- 4 egg whites
track
Post workout- 1/2 cup oats
3 oz chicken

Meal #3- 2 cups salad with 1/2 cup salmon
apple

Meal #4- 2-3 oz chicken (pre-workout)

Weights

Meal #5- banana (post)

Meal 6- Chicken and Veggies ( being forced to go out for dinner) so im going to try my best to get this!

Main goal is to stop binging..any suggestions!?

This looks WAY too low in calories.. have you added the cals up?

[Bruiser_baby]

No i havnt yet, but i figured my last meal might be a bit bigger, since i have to go out for dinner..grr i really dont want to!

[VanillaBean_21]

No i havnt yet, but i figured my last meal might be a bit bigger, since i have to go out for dinner..grr i really dont want to!

When I go out to eat I just get a grilled chicken salad or just a plain salad and eat when I get home.

[Emma-Leigh]

Well tomorrow its track in the am, and weights afterschool, about an hour for each...im suppose to go to kickboxing my i have relatives coming down so i have to miss it ( ** cries **..i wanna go sooo bad!!)..anyways diet for tomorrow( if i can stick to it)

You are setting yourself up for a binge - why?? Because if you starve yourself your body will CRAVE and when you CRAVE you are more easily tempted!!

Pre-workout- 4 egg whites
track

Add carbs here!! How are you ment to have an effective workout on no food? It is like asking a car to run with no petrol!

What about:
0.5 cup oats
4 whites

Post workout- 1/2 cup oats
3 oz chicken

How intense is your track work? If it is really intense you would be better off with a semi-solid or liquid meal here - something like:
whey protein
skim milk
+/- some more carbs, depending on the intensity.

If it is not too bad then what you have would be ok.

Meal #3- 2 cups salad with 1/2 cup salmon
apple

This looks good - but how much is 1/2 cup salmon? You want about 3oz as a minimum serving size for protein.

Meal #4- 2-3 oz chicken (pre-workout)

Once again you want CARBS!!! Add in something like 0.5 cups oats and some vegetables!

Weights

Meal #5- banana (post)

Excellent choice for after your workout - but add in a rapidly digested protein. If you do not have whey powder then egg whites +/- some skim milk would be ok.

Meal 6- Chicken and Veggies ( being forced to go out for dinner) so im going to try my best to get this!

This would be a perfect choice when out!! You can always get grilled chicken/fish and steamed vegetables/salad where ever you go - so it should not be a problem!


Really - feed yourself correctly (adequate carbs, adequate proteins and enough essential fats) and you will find your binge 'triggers' decrease markedly!!

[Bruiser_baby]

thanks for the advice anyways todays diet was a bit diff. then i expected

1- 4 egg whites
1 banana
2 tbsp nat. pb

2- salmon 1/2 cup in salad
apple

3- 2-3 oz chicken

4- 1-1 1/2 cup brocalli/ green beans
1/2 cup cottage cheese with raisins(small box)

5- salad with chicken ( no dressing)
tsp guacamola(sp?)
( i was at a restaurant so this was a healthy as i could be)

[VanillaBean_21]

thanks for the advice anyways todays diet was a bit diff. then i expected

1- 4 egg whites
1 banana
2 tbsp nat. pb

2- salmon 1/2 cup in salad
apple

3- 2-3 oz chicken

4- 1-1 1/2 cup brocalli/ green beans
1/2 cup cottage cheese with raisins(small box)

5- salad with chicken ( no dressing)
tsp guacamola(sp?)
( i was at a restaurant so this was a healthy as i could be)

That doesnt seem like much! You need to eat more!

[terracotta]

That doesnt seem like much! You need to eat more!

bump this! Your meals 1 and 5 are of good size.. meals 2,3,4 need to be twice as big and to eat every 3 hours you probably need a meal 6.

If you really only want to eat 5 meals you are going to have to aim for 350 cals/ meal. If you eat 6 meals aim for about 300 cals/meal.