Sport Had some progress looking for some advice

Sport Fitness
M

msaunders26

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Ok here is what I have been doing for the last couple of months.

August 2009

I started the Shaun T Insanity program at home and I lost quite a bit of fat. I had to stop insanity tho as it was painful on my knee.

September 2009

I did a month of P90X which involved weights and cardio.

October 2009

I have been really busy at work so not been as active but still active. I have started bike riding and have entered 3 events for the British Heart Foundation and completed a 23 mile, 28 mile and 30 mile bikeride.

I go out on my bike about 4 time a week and usually ride about 12 - 15 miles


My Goals

I not looking to get big I just want to tone up and get a 6 pack.


Diet

Before I started working out my diet was awful. I would eat at Mc Donalds, Subway, KFC and burger king most of the week.



This is my daily food intake


Breakfast 7.45am

4 egg whites and 1 egg scrammbled with 2 slices of whole wheat bread

or

2 slices of peanut butter toast


Mid morning Snack 10.30am

Pistashio Nuts


Lunch 1.00pm

1 sandwich with whole wheat bread with deli turkey and letuce. 1 apple


Mid afternoon snack 3.30pm

Cottage Cheese and bananna


Dinner 5.30pm

Chicken, Potatoes, Brocolli, Coliflower


After my workout I usually have cottage cheese and my recovery drink at about 8.30pm - 9.00pm ish.



Any advice an changes to my diet would be great.

Also here is my progress so far
 
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GREAT progress so far! Way to go!

Your diet looks pretty clean. Definitely much better than it was! There are things I would do slightly differently, but if you are getting the results you want, I don't know that I'd worry much about it.

But since you asked, if it were me, I would probably try to get even more fruits and vegetables. Also, "recovery drink" sounds like a processed food, which I try to avoid. (So does "deli turkey", for that matter.) And, some "whole wheat" breads are actually quite processed. Look for dark, "rough" breads, with whole grains, lots of fiber, and that don't contain the words "fortified" or "enriched" in the ingredients (code for "we're pretending to put back in all the good stuff we took out", lol). And I'm not a huge fan of potatoes.

But other than those things to consider, I say rock on! Good job! MAKE IT HAPPEN!
 
Thanks for the reply

I have been changing my workouts every 4 -5 weeks as I was told not to do them for more than this as the body starts to adapt to the workout and my results will decline.

When I change to another set of exercises should I be changing my food as well or am i am ok to eat the same things?


Thanks
 
food stays the same. the body really just sees food as fuel...like wood on a fire. Keep it stoked up so your furnace provides the steam you need to move.

You look lean to me. At this point, you might want to look at packing on a little muscle, especially over the winter.
 
CypKitty said:
You're lookng good :) Keep up the good work :)
Click to expand...

Thanks CypKitty

malkore said:
food stays the same. the body really just sees food as fuel...like wood on a fire. Keep it stoked up so your furnace provides the steam you need to move.

You look lean to me. At this point, you might want to look at packing on a little muscle, especially over the winter.
Click to expand...

The best way to put on more muscle would be to do more weights which would mean more food intake?
 
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