Hi,
id like to know what i could do to improve my diet.
Im trying to gain muscle without fat ( the best would be to gain muscle and lose fat).
I take 1 day off between each workout.
Breakfast : usualy im always in a rush in the morning, i take 2 slice of 100% whole wheat bread + 1 slice of fat free yellow cheese.when i have the time ( not very often ) i take 1 cup of fat free yogourt and/or 1 apple or banana or any fruit...
At work Between Breakfast and lunch : I take maybe 1 fruit or 1 cup of fat free yogourt...
For lunch : I was spending to much cash on restaurants so now what i do is go to the market next to my job buy a frozen pre-made prepared meal , like rice with fish, or pasta and chicken. Whatever i choose i try to make sure that the meal has 20g+ of protein and 7g or less of fat.
Also for lunch i eat a sandwich: 2 slice of 100% whole wheat , 1 sliced tomato and 1 slice of fat free cheese.
Snack ~1hour after lunch : i take 1 fat free blueberry muffin or 1 cup of fat free yogourt or a fruit ( pears or apples )
Pre-Workout shake : I mix, 1 glass of orange juice with 1 teaspoon of creatine and 1 scoop ( 22g ) of whey protein
Post-Workout shake :I mix, 1 glass of 2% or 1% milk with 1 scoop(22g) of protein, 1 teaspoon of creatine, 1 banana, 1 egg (whites), sometimes i might add either some fruit juice or 1 spoon of ice cream.
Dinner : always different but usualy either pasta or chicken or somekind of meat, with a small salad bowl . This meal on workout days is usualy taken about 1h before i go to bed.
I drink plenty of water during the day, try to sleep well and if i get up during sleep ill eat something real quick and simple like cheese or a fruit or a glass of milk. If i dont work out ill only have 1 shake :the Post workout drink. I also take 1 multi-vitamin each day.
Ive been following basicaly about the same diet for about 3 months when i started working out. I weighted 139 when i started, at some point i was doing 150lb, now im at ~145lb and i think did lose some fat.
Honestly i was expecting better results especialy since its a drastic change from my old diet, i was eating junk food every day / skipping meals / never eating fruits/vegetables and not caring about anything that i ate, but maybe its too soon to judge.
Im not doing HST btw. ( i will but since im a noob i wanted to use HST when im going to hit a plateau )
id like to know what i could do to improve my diet.
Im trying to gain muscle without fat ( the best would be to gain muscle and lose fat).
I take 1 day off between each workout.
Breakfast : usualy im always in a rush in the morning, i take 2 slice of 100% whole wheat bread + 1 slice of fat free yellow cheese.when i have the time ( not very often ) i take 1 cup of fat free yogourt and/or 1 apple or banana or any fruit...
At work Between Breakfast and lunch : I take maybe 1 fruit or 1 cup of fat free yogourt...
For lunch : I was spending to much cash on restaurants so now what i do is go to the market next to my job buy a frozen pre-made prepared meal , like rice with fish, or pasta and chicken. Whatever i choose i try to make sure that the meal has 20g+ of protein and 7g or less of fat.
Also for lunch i eat a sandwich: 2 slice of 100% whole wheat , 1 sliced tomato and 1 slice of fat free cheese.
Snack ~1hour after lunch : i take 1 fat free blueberry muffin or 1 cup of fat free yogourt or a fruit ( pears or apples )
Pre-Workout shake : I mix, 1 glass of orange juice with 1 teaspoon of creatine and 1 scoop ( 22g ) of whey protein
Post-Workout shake :I mix, 1 glass of 2% or 1% milk with 1 scoop(22g) of protein, 1 teaspoon of creatine, 1 banana, 1 egg (whites), sometimes i might add either some fruit juice or 1 spoon of ice cream.
Dinner : always different but usualy either pasta or chicken or somekind of meat, with a small salad bowl . This meal on workout days is usualy taken about 1h before i go to bed.
I drink plenty of water during the day, try to sleep well and if i get up during sleep ill eat something real quick and simple like cheese or a fruit or a glass of milk. If i dont work out ill only have 1 shake :the Post workout drink. I also take 1 multi-vitamin each day.
Ive been following basicaly about the same diet for about 3 months when i started working out. I weighted 139 when i started, at some point i was doing 150lb, now im at ~145lb and i think did lose some fat.
Honestly i was expecting better results especialy since its a drastic change from my old diet, i was eating junk food every day / skipping meals / never eating fruits/vegetables and not caring about anything that i ate, but maybe its too soon to judge.
Im not doing HST btw. ( i will but since im a noob i wanted to use HST when im going to hit a plateau )
