Here is an example for diet... Not all at once tho.. options you can have...
Breakfast: Eggs, oatmeals or wheat toast, almond butter, nut butter and eggs/ lean meat
Snack: Fruit, low fat cheese, plain yogurt, nuts (almond, cashew, walnuts, etc…)
Lunch: Fruit, salad with lean protein, wheat sandwich or grilled fish/protein and steam veggies
Snack: String cheese, deli meat (turkey), nuts, grilled chicken breast, veggies
Dinner: Grilled/steam lean meat/fish, beans, veggies, salad or steam veggies, good fat like (nuts of low fat cheese, avocados)
Here are some of the things I like to get when I make a shopping list:Carbs:
Brown rice, oat meal, wheat bread, high fiber cereal, wheat pasta…etc…
Veggie: Asparagus, broccoli, brussels sprouts, cabbage, cauliflower, celery, cucumber, lettuce, sweet potatoes, spinach, zucchini…etc… Dairy/Eggs:
Egg whites, eggs, low fat cheese, low fat cottage cheese, plain yogurt, skimmed milk.
Fish & Meat & pultry: Tilapia, salmon, Catfish, snapper, Tuna (2-3 per week max), Chicken breast, lean ground beef, soy meat, turkey breast, sirloin. Fruits:
Apples, bananas, blueberries, raspberries, grapefruits, kiwi, oranges, pears, peaches, pomegranate, strawberries, tomatoes Good Fats:
Avocados, olive, olive oil, fish oil, nuts (Almonds, Brails, Cashews, Chestnuts, Coconuts, Hazelnuts) flaxseed, flaxseed oil, peanut oil
*Of course.. I may add more of take out some.. it really depend on my meal plan that week.
As for weights… I agree with Lesplease. It helps a lot when it comes to proper forms. If you’re not comfortable, you can use machine and use lighter weights for free weights and try to workout what you can and slowly increase your weights when you’re comfortable. My joints hurts from running. I like to use this supplement call “Triple Flex” But of course… It’s only an aid to help… But make sure you don’t over due and injure yourself. Take slow and easy.