Sport Starting lifting again, is this diet adequate?

Sport Fitness
B

betsie2k

0
Ahhh i've not posted or been on here in ages!

I stopped lifting for about 7-8 months and felt so unhealthy so I've recently started again.

Can someone point me in the right directions with my diet? BOLD words are things that I am thinking of adding into my diet.
Meal time spaces could be better but because I work full time I can't perfectly split all of my meal times.
I am also restriced to what I have access to for some meals so that is why sandwich etc is for pre w/o meal.
Personally, I don't think it is too bad but I know it could be better.


7:30am - 1 cup oatmeal and 200ml orange juice, multivitamin and omega 3 supp. egg whites, flaxseed oil

10am - Low fat yoghurt (or something quick and convenient to eat whilst at work.)

1pm - Chicken, bacon salad sandwich on brown bread, apples and grapes + fruit smoothie

3:30pm - 1 Scoop ON with 1tbsp creatine ZMA + Glutamine

5:30pm (pre workout) - Tuna/salmon salad sandwich, handful of nuts

weight training

7pm (post workout) - 1 scoop ON whey with dextrose

8:30pm - Tea time - meal (chicken, beef, steak, etc)

10.30pm - 200g cottage cheese with ryvitas

also have a couple of cups of coffee, milk and 2 teasp. sugar throughout the day (work in an office) I also try to drink water frequently.

I weight train 5x a week. chest, back, shoulders, legs, arms and abs and do cardio some nights.

Oh, forgot to add, I am 20, 165lbs 5'11.
 
Last edited:
This is not bad, I'm not sure I like the late night eating though.
 
Nothing wrong with eating late. If your body needs the calories and macros, it'll use them. Just make sure all of this is fitting in to your caloric needs.

I'd try to cut back on some sugar...maybe do half sugar half splenda.
 
"fruit smoothie" can mean alot of differnt things. I have seen them at 150 cals, and I have seen them at 1000 cals.

if yer throwing an apple, an orange and a 100 cal yogurt, into a blender on yoru own- that's ok.

if yer going to smoothie king! HELLO!! better check the ingredients.

I prefer smoothie king :)
 
What is your goal, gain muscle or lose bodyfat or just getting in better shape? Each of those goal will adjust your diet.

I'd skip on glutamine (from what I've read, does not work) and yogurt (has too much sugar-- look at the sugar content in yogurt). While the protein content in this diet is high, very high actually; I'd increase more carbs if you are trying to gain muscle mass espeically before and after workout.
 
oliverb said:
This is not bad, I'm not sure I like the late night eating though.
Click to expand...

I disagree. Cottage cheese is a great snack before bed.
 
You must log in or register to reply here.
Back
Top