Sport Changing my diet??

Sport Fitness
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tonphil1960

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Hi all, I have been eating 4-5 times a day for the last 25 years, I do not gain weight so that's not a problem. 44 years old 6'3" 190 om the nose. In 25 years I have eaten alot of junk, sandwiches and such although I have aways eaten alot of Veg. and fruit. Now I am trying to eat more vegetable and fruit, whole grain breads and more heathy things. The problem is I am ALWAYS starving, it seems like if I don't have all the bread and cake and stuff I think I am going to pass out from the empty stomach. What can I eat to feel full but that is also healthy???? I am very serious about getting into better shape, and building my muscles, and eating right is top priority for me.


Any help will be great. Thanks Tony
 
are you having a good protein source in each meal, along with good fats in your meal plan?
 
Abear

I don't really know, I don't eat much red meat and do eat alot of Veg and fruit. Chicken, pasta, rice. As far as good fats and bad?? Protein I assume I am eating enough? Put it this way, I do eat alot healthier than most people. Just recently started in the gym and that's why I want to eat even healthier. Just can't eat enough "good things" to stay full

Thanks Tony
 
Healthier foods are somewhat lower in calories than junk foods. Perhaps you just need to eat more.
What generally keeps people fullest for longer is eating fibre + protein in one meal. For example: a slice of WW toast w/ natty PB; oatmeal cooked w/ egg whites; an apple w/ natty PB; etc.
 
i'll give you an example of the meal plan i'm working on. after working on my bodyfat % for the last couple of months, i'm using this month and next month to pick my calories back up before i start cutting again in march. just to give you an idea :)

5am (pwo)
banana
scoop of whey
30 grams of dextrose

6am
homemade pancake from oats, eggs, stevia and cinammon
cup of milk

9am
1/2 cup cottage cheese
30 grams of walnuts
2 whole boiled eggs

12pm
enough chicken or lean red meat or fish or turkey to give me 30 grams of protein
2 cups of veggies
1 cup brown rice

2:30pm
homemade shake from oats, milk/egg protein powder and flax oil

5pm
again enough chicken or lean red meat or fish or turkey for 30 grams of protein
sweet potato
1/2 cup beans

7:30
1/2 cup cottage cheese
1 serving natty pb
1 cup milk

this comes out to about 3000 calories give or take and believe me, only time i get hungry is when its time for my next meal. :D
 
I see

Ok I see whay you are saying, I just need to learn what the good stuff is and replace the bad with the good. I am on the road all day so making any of my own concoctions is out, I have to stick to things I can pack in the morning. As far as my work out, what can I eat before to keep my fairly full and to give me the energy I need to get through it? If I workout even if I have eaten an hour and a half before I feel weak. Also after work workouts I have not started yet, is there someting I can just carry with me on the way to the gym to eat?

Thanks for the help, Tony
 
when you're on the road, can you have a small cooler with you with a couple of those ice pack things in there? if so you have a wide range of stuff to take with you.

first off stuff like canned tuna or salmon or chicken of course doesnt need to be kept cold. then you have fruit, nuts and even beef jerky to use. you can even do protein shakes by having the powder in a shaker cup and adding water when you need it.

now with a cooler you can take yogurt, cottage cheese, boiled eggs, cold sandwiches, etc. even presteamed veggies, these taste good cold to me at least. :D

check out this post i copied about pre workout nutrition to give you some ideas

pre workout nutrition
 
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Thanks

Yes I do have a cooler with me at all times. I do eat sandwiches, yogurt, nuts and fruit, in addition to the garbage I consume. I have to get rid if the crap and I think I'll be OK. Thanks for the preworkout page, I will try that on Mon. see how I fell then.

Thanks Tony
 
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