ShapeFit.com

swanso5 · Posted: Wed Oct 31, 2007 7:02 pm Post subject:

WHAT YOU ARE ABOUT TO READ IS PROBABLY THE MOST PART OF EATING...I'VE WROTE IT TWICE BEFORE I THINK BUT TO NO AVAIL...

EVRYTIME YOU EAT, YOU NEED TO HAVE SOME SORT OF PROTEIN

THERE'S NO PROTEIN IN APPLES AND ALMONDS OR VEG/SALAD...

snorkles · Joined: 16 Jul 2007 Posts: 138

i forgot to tell you man. sry. I always put a can of tuna in a veg salad. sry. took it for granted... tonight I had another can of tuna with 2 tomatoes and some olives.

snorkles · Joined: 16 Jul 2007 Posts: 138

what I eat today: (i will check on fitday about details later) but does this look good?

breakfast 7am- special k + pear+ 2 egg whites
10am- apple+ veg. salad with turkey slices
1pm- veg salad with can of tuna
preworkout 4pm- fat free yogurt, 25 almonds
Fullbody workout + abs
6pm- 5 medium sized chicken breast pieces + large veg salad.
8.30pm- 3 small chicken breast pieces + apple

11pm. sleep.

swanso5 · Posted: Fri Nov 02, 2007 2:31 am Post subject:

very good then...no fruit past meal 3...maybe some protein and veg/salad before bed...at kleast protein by itself anyway...imagine going 10.5hrs without food when your awake...you mighten feel hungry because your sleeping but your body is

snorkles · Joined: 16 Jul 2007 Posts: 138

today I had for example:

breakfast 7am- 2 weetabix otameals with milk, banana, 3 eggs (2 whites)
11am- medium bowl of corslaw (made out of red pepper and carrots + light mayonnaise)
2pm- fat free yogurt (125grams)
football
4pm- can of tuna with some purple beans and corn + apple
(wasn't at home)
8pm- apple (i had to eat this was starved), 3 medium chicken breast pieces + some veg salad. 6 small crackers. (i was so hungry today didnt have any cheese and turkey avaliable though).

these last 2 days I felt starved all day, hope I will see results in the coming days. training day tommorrow (weights+ hiit).

swanso5 · Posted: Sat Nov 03, 2007 1:18 am Post subject:

i had 10 meals yesturday with a 1hr workout...with a 2hr football game or pracice i'd have had 12...eat if your hungry, simple as that

snorkles · Joined: 16 Jul 2007 Posts: 138

mate It may sound starnge but desont it mean that the more you eat the more you add to the calories and get fat? I mean eating a lot of protein still gets you fat.

until now I had:

breakfast 5am- special k cereal with milk. (when i say special k i mean about 150grams). orange and 3 egg whites

6-8am workout - full body workout + abs+ cardio (20mins)

8.15am- small veg salad, 2 egg whites, 3 turkey slices

10.30am- apple+ 3 chicken slices (packed like ham)

swanso5 · Posted: Sat Nov 03, 2007 12:18 pm Post subject:

eating too much of anything that puts you over your cal limit will make you fat yes...

from yesturdays food intake and knowing that you had football in the arvo tyou should have "loaded" with at least 3 meals before then which already puts you in the red calorie wise...you should have also had at least 4 more meals after it...

all up you should have had at least 7 meals that day which would have added up to say 1000 - 1500 more cal's, all of which would have been used for exercise or recovery

the perfect reason why you were hungry all that time too and a good way to decrease performance output

a quick add up of your cal's gives me about 1500 at most...no where enough to even maintain your body let alone fuel, deplete then regenerate it

snorkles · Joined: 16 Jul 2007 Posts: 138

today:

4.30am- breakfast- oatmeal cereal + milk+ 2 eggs (1 white) + pear
5-6.15am fullbody workout + abs
postworkout 6.30am- 2 brown bread sandiwches with light butter and turkey slices + fat free cheese + 3 egg whites + apple
8am- 5 almonds
11am- orange + 10 almonds
3pm- small veg salad tih can of tuna
5pm- HIIT sprints
5.45pm- large veg salad with 2 palm sized fish portions
8pm- 1 whole broccoli + 1 turkey slice
new pictures never mind the date settings): am I in the good direction?

ImageShack - Hosting :: env4002zy3.jpg
ImageShack - Hosting :: env4003vy2.jpg
ImageShack - Hosting :: env4004qm5.jpg
ImageShack - Hosting :: env4008cf8.jpg

swanso5 · Posted: Tue Nov 06, 2007 12:59 am Post subject:

today:

4.30am- breakfast- oatmeal cereal + milk+ 2 eggs (1 white) + pear
5-6.15am fullbody workout + abs
postworkout 6.30am- 2 brown bread sandiwches with light butter and turkey slices + fat free cheese + 3 egg whites + apple
8am- 5 almonds...WHERES THE PROTEIN 11am- orange + 10 almonds...WHERE'S THE PROTEIN
3pm- small veg salad tih can of tuna
5pm- HIIT sprints
5.45pm- large veg salad with 2 palm sized fish portions
8pm- 1 whole broccoli + 1 turkey slice
new pictures never mind the date settings): am I in the good direction?

we aer heading in the right direction[/b]

snorkles · Joined: 16 Jul 2007 Posts: 138

as for today my day was like this:

4am- breakfast- 2 servings special k, apple, can of tuna
4.30-6am fullbody workout + abs
6.15am- brown rice with can of tuna and olive oil (about 250grams uncooked) (is this a lot?)
10am- 2 apples and a fat free yogurt (125grams)
2pm- cardio (30mins jog)
2.30pm- 2 palm sized fish portions + veg salad+olive oil
5pm- 2 turkey slices + 4 cherry tomatoes + 3 eggs (2 whites)
8pm- omlet with 2 turkey slices and veg salad.

snorkles · Joined: 16 Jul 2007 Posts: 138

today I had these until now:

breakfast-4 oeatmeal pieces with milk, 1 apple,3 eggs (2 whites)
10am- coreslaw with turkey pieces and light mayonnaise
1pm- fat free yogurt and some almonds
3pm- 2 apples
4pm- HIIT workout (tabata sprints)
4.30- 2 portions of cubrol + large veg salad. (removed the fat parts) (photo of it, explanation underneath)

http://img252.imageshack.us/my.php?image=env4nn4.jpg

*will update food intakes later tonight

first of all here is an attachment of my 4.30pm post workout meal. I took a photo of it so that when I speak about portions etc you will have a clear idea of what I am talking about. I will include these photos of breakfast, snacks etc just to show you so that whenever I mention a meal you will know what it looks like.

Secondly, I am going to make a list of all the food I eat with columns showing (approx.) amount of: carbs, proteins, fats and calories.
than at the end of each day I will add the calories etc.etc and have a rough estimate. better like this? Smile

swanso5 · Posted: Fri Nov 09, 2007 2:42 am Post subject:

even better, wt yourself, take all cal's for 7 days from food and drink than wt yourself exactly 7 days later...add up all cal's, divide by 7 to get daily cal intake...

if yuo wt morte than it's a cal surplus (good for adding muscle)

if you wt less than cal deficit (fat loss)

and if the same than it's maintenance level

if you cann get a bf reading too so we can see what you gained / lost more accuratley

snorkles · Joined: 16 Jul 2007 Posts: 138

as for today this was my day until now:

breakfast 8am- 2 weetabix otameals + milk + 2 eggs ( 1 white)+ orange
11am- vegetable salad with 2 slices turkey
2pm- apple+ fat free yogurt
3pm-4.30pm- Full body workout + abs + light cardio (10mins)
5pm- large chicken breast with large vegetable salad
7pm- 7 walnuts + can of tuna + 5 cherry tomatoes + 3 small fat free cheese slices
9pm- medium chicken breast + 4 tbls corslaw without mayo.

didnt feel satisfied in any of the meals today. 2196 cals eaten, I need 2618 cals a day so this was a defecit day no? I didnt take into account the cals I burned working out so thats more than the 422 cals which are subracted from both numbers.

swanso5 · Posted: Sat Nov 10, 2007 3:45 am Post subject:

have a protein shake as soon as you finish rtraining then add some bread, pasta or rice ti the 5:00 meal