Back to the beginning.

Heres the deal, i worked out hard for like 6 months from january through june and some of july. I lost all my motivation because i thought the results werent enough however now i actually see the results after not working out and eating right for that amount of time. My clothes fit like hell and i get winded easier. I need to get back on track big time here and have less time then ever to work out in, I might be able to squeak in 3 times a week, any tips for a workout program or a healthy eating program for someone who is taking 15 credit hours at school and working 40-50 hours a week?

Full body can be done 3x/week with cardio in between. The workouts generally take between 30-45 minutes, depending on how much rest you get and how quickly you move from one set to the next. You will generally want to focus on bigger compound exercises that hit more than one muscle/group at a time.

What do you eat and when do you eat it?

Healthy eating program... for about 7 years i worked 40-50 hours per week (at times worked as many as 70) while attending college (anywhere from 10-18 credits). I know it can be hard, however i stuck to a workout program (maybe missed 3-4 workouts the entire 7 years) and ate healthy the entire time i was in school.

For workouts... I made it a habit to wake up at 4:30 in the morning. Its early and it sucks but that was the only time that i could get to the gym so thats what I did (I actually still wake up at 4:30 because I found that i really enjoyed those morning workouts and still prefer going in the am instead of after work). One thing about this schedule though is that you have to make sure you're getting to bed at a decent hour to ensure youre getting enough sleep. As a result, i didn't watch television or really even have much of a life while in college (to be honest i've been out of school for about 6 months now and still don't have a life). Basically, if you want it bad enough you have to figure out how to get in regular workouts. Whether it means waking up early, cutting out television, or making other changes to your schedule, if you want to be fit and healthy bad enough you'll find a way to get it into your schedule.

For the healthy eating... with as busy as you are you will really benefit from a healthy eating plan! A healthy diet will give you the energy you need to get through the day! The key to maintaining a healthy diet while keeping up with a busy schedule is to plan plan plan! I do my shopping on Sunday afternoons and prepare most of my meals on Sunday nights to get me through the week. Things like sandwiches, fruit, sliced veggies, low fat cheese, nuts, grilled chicken breast, and whole wheat wraps should help immensly as they are quick and easy. When you have a spare hour or so during the week take time to grill up several chicken breasts, cut up some veggies, and prepare whatever you can in advance. Sandwiches are hard to prepare in advance as they can get soggy... however a sandwich only takes like 5 minutes to make so that should be easy enough.

Back when my schedule was at its worst my diet and workout routine would look like this:
4:30: wake up, eat a piece of fruit and drink half a protein shake
5:00 hit the gym
7:00 drink protein shake, get ready for work
8:00 arrive at work, heat up oatmeal with eggwhites and peanut butter in fridge (luckily my boss has always allowed me to eat at my desk so this helps immensly!)
10: eat again: piece of fruit, grilled chicken breast, almonds
noon: attend class on lunch break, take sandwhich with me and eat while driving to class and before class starts
2:30: time to eat again! While at desk have some veggies, grilled chicken breast or tuna, almonds
5:00: get off work, drive to class again, eat low carb wrap while driving to class and before class starts
7:00 arrive home after work, work on homework while cooking and eating salad and lean beef
9:00 Bedtime! If possible eat another meal of protein and veggies (cottage cheese works well here)

I should note that many of the classes that I took were online so I would work on those classes between 7 and 9 or on weekends. Looking back i can't believe i maintained this schedule for 7 years. I made it through the and looking back i know the regular exercise and healthy diet helped immensly with stress and energy!

Bottom line... it is hard but still totally feasable!
Hope this helps!

Cassie

I can fit in working out....I will just go back to what i was doing before which is running to the gym then doing a 5x5 routine. However the eating thing is really tough for me as i always have classmates wanting help with something or a study group or whatever wanting to meet at places where there really isnt much healthy to eat. I know it is just an excuse, but it really is quite difficult for me to go to a place where everyone else is eating and not eat. Maybe if i start eating before i go i wont be hungry and that will help?

One thing I've learned over the years is that you have to make YOU a priority. It sounds selfish, however with your work schedule I would honestly only go to the study groups and things that you MUST be at.. as forfriends needing help and what not, well i finally had to learn to just say no to some things. It might sound harsh... however if i hadn't learned to say no i would have most likely thrown myself off a bridge from too much stress! As for what to eat when you go places that don't serve healthy food... thats easy... just bring your own. Make a sandwich to take with you or take some fruit, nuts, jerky, low fat cheese, veggie sticks, cottage cheese... whatever you want. Just go prepared and you won't be tempted. I do this all the time. People have come to expect me to be bringing my own food to these kinds of things.

lol if i cut out all the study groups and one on one help i dont think id suffer at all. Most of the people im helping out happen to be friends of mine and i have no intention of stopping really. I guess what ill try to do is get them to set a time and place to meet rather then "hey you want to go to chilies and help me out in 15 minutes" I think that might allow me time to eat before or whatever. I guess ill just have to feel it out but i have got to get back on track. Im afraid to even weigh myself as i know that the results are just going to piss me off really bad, so it is hard for me to know just how far i have fallen.

And bossman as for what and when im eating that is the problem so i feel that as it needs to change anyway my current bad habits are unimportant

Just go prepared and you won't be tempted. I do this all the time. People have come to expect me to be bringing my own food to these kinds of things.

I've found too that once people know that you eat healthy and take your own "weird" food everywhere, it helps keep you on track. If all these people suddenly saw you eating pizza, they'd rag on you forever! So you have to keep eating healthy in front of them.

I get my workouts in during my lunch hour. Most of my co-workers go out to lunch everyday, so I miss some socializing and bonding and whatnot (perhaps "miss" is too strong a word), but it makes me feel better knowing that I'm bettering myself while they're out eating high-calorie crap.

I also prepare most of my food Sunday evenings, pack all my meals, and eat at my desk, and I've started grad school while working 40+ hours a week, but I'm only taking one class...Cassie, that schedule is CRAZY! I'm impressed!!

I also prepare most of my food Sunday evenings, pack all my meals, and eat at my desk, and I've started grad school while working 40+ hours a week, but I'm only taking one class...Cassie, that schedule is CRAZY! I'm impressed!!

LOL! I know. It was pure insanity! I look back on that and wonder how on earth I ever made it though!

ok i think i have my eating back on track now. Im waking up having a single serving of oatmeal (plain usually with just some raisins and a little brown sugar) and an apple or an orange. Lunch has been back and forth between chicken breast and veggies or a tuna salad sandwich on whole grain bread. Dinner has been primarily venison steaks or fish with a little rice (dont know what it is i cant seem to give it up) and veggies. Snacking has been mosly nuts as they are cheap and i can carry them around with little risk of spoilage. Now that i have that back under control im going to start going back to the gym tommorrow. I just need a workout that gets results in limited time as im only going to be able to go 4 days a week. If anyone has suggestions let me know.

Well hello!

I though we lost you! Thanks for the update!

DOn't forget protein with breakfast. I wouldn't add brown sugar... you could throw afew apple chunks in there and cook it to make it sweeter. Lunch looks great! No need to give up the rice. Just make sure its brown or wild and you're fine. You could also get some jerky (ever tried venison jerky? AWESOME! I make it in the dehydrator) and use that as a snack with your nuts. Doesn't need to be refridgerated either and would give you a bit more protein. Veggie sticks are also a great option.

Workout- what about something like this:

Day 1: Full body weights- squats, pullups,deadlifts, benchpress, lunges, military press + 20-30 minute cardio

Day 2: Full body weights- deadlifts, rows, squats, pushups, step ups, dips + 20-30 minute cardio

Day 3: 45 minute cardio or 20-30 minute HIIT

Day 4: Full body weights: squats, lat pull downs, deadlifts, incline bench, walking lunges, FREE EXERCISE (whatever you want to do) 20-30 minute cardio

No you didnt lose me, i just dont really see the purpose of beating a subject into the ground with talk and not action. I have been out playing some football in my spare time to try to get myself active again. That workout seems to be good i just need to figure out how to set a time and day to do it. If i keep in a routine its easy but once i stray (even one day) i find it really difficult to get back on track.

And for the record.....i have read lots of other threads about eating. There is no way in hell i can eat that much. from what i see posted often people are eating at least double what i am on a daily basis. Im not sure i could consume 5 egg whites a whole egg and a packet of oatmeal, it might actually kill me.

And for the record.....i have read lots of other threads about eating. There is no way in hell i can eat that much. from what i see posted often people are eating at least double what i am on a daily basis. Im not sure i could consume 5 egg whites a whole egg and a packet of oatmeal, it might actually kill me.

Confused... you think 5 eggwhites, 1 whole egg, and a packet of oatmeal is too much? Unless I read that wrong.. i'm assuming you think its too much.... You're 6 feet tall and 300 pounds. I'm 5'4 and 125lbs. As I type this i'm eating 7 eggwhites with 1/2 cup oats (I believe a packet of oatmeal has 1/3 cup) and a few blueberries tossed in. If you tell yourself you can't then theres no way you'll be able to.