…so noone will help me?[/quote]
I guess… if you reeeeaaallly think you need to lose weight - and judging by your avatar… Ah to hell with it, here’s a sample of my diet.
I won’t go into figures, but I’ll tell you that it works. I’ve lost a ridiculous amount of weight.
Wake-up: 2 HOT-RX, 5 g BCAA, a couple peanuts or extra virgin olive oil
30 minutes later: Fasted morning cardio (If you want to lose weight and don’t do this, you’re selling yourself short.)
Immediately after FMC: Pro/Carb Mix. Usually 2 Scoops of Protein power in water with veggies.
~2/3 Hours later (Pre-Workout): 2 scoops of protein + carb/fat. I rotate fat if I’m doing cardio on an off day, and whole grain carbs before a lifting session. For instance, on a cardio day, it’d be protein and some cheese, and on a lifting day, it’d be protein and maybe one or two pieces of whole grain bread.
During workout: 10 g BCAA
IMMEDIATELY after workout: 10 g BCAA + 2 scoops SURGE Recovery (essential)
I usually have class right after my workouts, but I try to get in a meal after that as soon as possible… For the sake of the template, we’ll say it’s an hour and a half after my workout - I’ll have 2 HOT-RX, 4-6 whole eggs, sometimes with cheese or ham mixed in.
Sometimes I do cardio later in the evenings after lifting, if this were the case, my next meal would be after the session, having a G2 (for the fast-digested carbs) and 2 scoops of protein or some chicken. If not, leave out the G2 and stick with the protein or chicken.
Then, depending on the time we’re looking at, I may have cheese, peanuts, or vegetables in one or two meals through the night. I try to cut out veggies 3-4 hours before sleep, and “real” carbs NO DOUBT 4-5 hours before sleep, to aid fasted morning cardio.
Keep in mind this is isn’t to a T. Some days for my pre-workout meal I’ll have a ridiculously big, meaty sandwich on whole grain breads - This gives me a lot of energy. I do like to have chicken periodically, too, much more than my template outlines.
Personally, I’m only taking in around 2,000 calories a day - but as long as I’m not noticably losing muscle mass or strength, I’m okay with it. On lifting days, it’s obviously no problem going up to 2,500 or so. Strive to get stronger each workout, but don’t feel discouraged if you notice some lifts stay neutral if you’re not really busting your ass.
Also, I scatter in Fiber Tablets throughout the day - and actually a pretty good amount to boot. Just gotta watch those in the PM because of their carb-makeup.
Nothing complicated. You need to be smart about what you’re eating and watch and listen to your body closely. It’ll all just trial and error.