Sport Help with a plan, anyone?

Sport Fitness
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Angi1

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Can someone please help me get on a plan for a health diet. Everyone says eat 6 meals a day. I know that probably is right, but I feel like I would be eating way too much. Can someone give me an example of a healthy day 6 meal plan. I do enough carido I believe, a very little weight training which I'm willing to work on, but I think diet is the key. Also does it matter if I do my cardio in the middle of the day and then my strength training later in the day? And (i know i'm asking a lot sorry-i'm just getting frustrated) can someone give me an example of what weights I should be doing and how much. I'm not wanting to get big, just cut/toned. I'm 37 with 2 kids, not overweight at all, just not firm enough. Please help!!!!:D
 
look at the link(s) in my signature, and roll back to yesterday on my fitday journal.

keep in mind I'm male so I eat more calories, but it gives you an idea of food combinations.

as for 6 meals being 'a lot of food'...its still the same number of calories that you're used to. but instead of three large meals a day, its 6 meals that are half as much food.

when timed properly (2.5-3 hours between meals) you'll never feel hungry, or too full, and you maintain good blood sugar, so you won't get super tired from blood sugar crashes.
 
Ok I get the picture now, but what do you eat when. I mean whats breakfast and then what for a snack, etc. I know this sounds juvenile and dumb but so far on my own I haven't figured it out. For me though what do you think my cal intake should be?
 
I would recommend to learn how to eat proper macronutrients before trying to tackle how many calories will work per meal.

i.e.
Breakfast
bowl oatmeal
frozen fruits and raisins (in oatmeal)
protein whey shake
water

Snack
protein whey/water
kashi bar
apple

just examples....but as you can see I didn't worry about listing calories.
 
as I said, look at the link in my signature.


go there, and click on yesterday's date, or you can even see most of what I've eaten today.
for example, today (like usual) breakfast #1 was 5 egg whites, 2 egg yolks, and some almonds, along with a multivitamin.
second breakfast was a protein shake and a small serving of old fashioned oats, and a few fish oil caps.

lunch was some chicken and veggie stir fry.

afternoon lunch is gonna be homemade chili and steak...this is my pre-workout meal.

post workout is a protein shake with added dextrose and creatine.

last meal of the will probably be cottage cheese and a little no fat/no sugar yogurt, possibly a little flaxseed oil or some natty PB.
 
Hi, Angi.

I like posting these 5 tips because I feel as though they really sum up a general fitness program. Maybe they'll help you feel a bit more focused.

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink a cup of water at each meal.


3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas please PM me.


All of the above things combined will result in fat loss.
 
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