The kind of things I eat. Suggestions welcomed!

Thanks boss & swanso! What would I do without you boys. I'm going to look into the protein powder if you say that you can get it cheap.

As for the meals I'm going to ditch the oatmeal at brekky (as much as I love it!) & replace it with another 4 egg-white 1 yolk omelet & tomatoes, spinach, etc.

swanso, because my banana is right before training i thought it might act as a good carby sugar hit to boost the system before i train. maybe i'm better off having the apple here instead, but i think i'll stick with the yoghurt because anymore meat/eggs in this diet and i'm going to come out the other end as a vegetarian!

I'll up the veg in my 1st meal after training to 2 cups, too.

So it's going to look more like this:

MEAL 1:
4 eggwhite omelet + 1 cup cooked veg

MEAL 2:
1 apple + 200g yoghurt

1.5 HRS TRAINING

MEAL 3:
100g lean meat + 2 cups veg + 1/3 cup brown rice/pasta/oats/barley

MEAL 4:
1 cup veg + 40g? cheese (how much constitutes one "serve" of cheese?)

MEAL 5:
4 eggwhite omelet/100g lean meat + 1 cup veg



Hey Allison - yeah you can do yoga in your own time on this camp (of which there is very little) but you are expected to remain immobile throughout the various forms of Vipassana meditation. It's pretty hard-core. The gurus are little wisened rake people & I can see why!!!

I'm still going to have my glass of milk before bed though!

What about incorporating nuts - will it hinder the fat-loss? I could swap the yoghurt for nuts if you don't think it will be a problem...

Nuts are fine. Cashews are one if the the only Nut type with Carbs, but Nuts contain Monounsaturates, so they can impact beneficially on your Cholesterol levels.

Right y'all, Here's the workout:

UPPER: DAYS 1,3,5,7,9
Seated row (machine) - 3 x 12 @ Level 2
Incline Dumbell chest press - 3 x 12 @ 5kg
Tricep Extension (machine) - 3 x 12 @ 8.75kg
Upright Barbell Rows - 3 x 12 @ 10kg
Standing Barbell Bicep Curls - 3 x 12 @ 10kg

CORE: DAYS 1-10
Roman chairs (bent legs) - 2 X 20+ (to fail)
Medicine ball twists (legs raised & bent): 2 x 30 @ 2kg
Medicine ball rests (legs raised & bent): 2 x 30 @ 2kg
Decline bench crunches (elbow to knee) - 2 x 15+ (to fail)
Fitness Ball Squats with plate: 3 x 12 @ 2.5kg

LOWER: DAYS 2,4,6,8,10
Leg Press (feet together) - 3 x 12
Leg Press (feel apart, toes outward) -3 x 12
Standing Back Leg Extension - 3 x 12 each side
Sissy Squats - 3 x 12
Straight leg kick-ups - 3 x 12
Vertical Inner-thigh scissors - 3 x 12
Prone Butt Lift - 3 x 12
Lying butt lift - 3 x 12

CARDIO: DAYS 1-10
HIIT on treadmill: jog for 1 min, sprint for 1 min x 7
15mins random setting on stationary bike - Level 10
15mins random setting on cross-trainer - Level 10

Yoga is on Monday, Tuesday, Wednesday, Friday & Sunday, too

I'm starving... I wonder why? I've eaten a decent amount of food today & it's only 5pm.

8:30AM
4 eggwhite omelet
1 tomato, grilled
1 cup steamed silverbeet

WORKOUT - DAY 1: UPPER, CORE, CARDIO **see above**

12PM
Apple
20g low fat cheese

2:30PM
100g chicken breast
1/2 cup wholemeal pasta
2 cups steamed mushrooms, zucchini & silverbeet

4PM
20g raw cashews
1 cup steamed broccoli


And now it's only just after 5pm and I'm starving hungry - why?

I'm having dinner at 6:30pm, but I know it's not good to be hungry. What can I do??

I ate a couple of tablespoons of cottage cheese at about 5:30pm.

At 6:30pm I ate about 2 cups cabbage, zucchini & mushrooms, and 100g poached chicken.

I had a glass of milk at 8:30pm too


But I don't think I ate enough today, because at a couple of points I was too hungry. I'm not sure what's lacking though... Any suggestions now that you can see my workout as well?

Ta!

- there's a vitaminme in the city...crn of little bourke and elizabeth i think...or little collins and bourke...1 of them...they always have cheap stuff...there's aslo one in chapel st if that's easier to get to
- the problem with sugary boosts before training is that for the first half of your session your up and atém but once the effect wears off ands your blood sugar drops, the second half can be very lathergic like...solid protein and veggies does me...if you've fed yourself reguarly throughout the day you should have energy at all times anyway
- yoghurt has more sugar then protein in it, i wouldn't
- up the veggies at all the other mrals i'd say as they'll fill you up so you're less likely to eat something you shouldn't at the wrong time
- training shouldn't really take long either...60mins tops, ecpsecially with lowish cals
- nuts are fine but they are packed with cal's so keep portions down (10 at a time maybe)
- in all honestly i'd have my clients do 3 of those exercises
- you're starving as your metabolism is improving...that is exactly what you want...once metabolism is where it should be, you'll never need to "diet" again as you'll be a fat burning machine...this is why cal's is silly


www.uponlinetraining.com

Thanks swanso - still going to add carbs to brekky, as I just don't think that it was enough yesterday to sustain that kind of workout. I don't calorie-count, but I'm pretty sure that my cals were way too low yesterday to gain muscle/burn fat.

Rather than do the eggwhites first thing in the morning, I'm going to go back to 1/4 cup oats, 1 apple & a 20g slice of low fat cheddar.

Then I'll have the egg-white omelet with veg as my pre-workout meal.

I think the timing of my meals was off yesterday, too. I left it too long after my workout to get some substantial protein in me, which was just daft.

Aiming to come home & eat some chook, veg & brown rice STRAIGHT after my workout this time.

Plus, I'm going into the city to pick up some movie tix today, so I'll check out the VitaminMe while I'm in there.

12/5/9

9AM
- 1 apple
- 1/4 cup oats
- 1 tbsp linseed
- 20g slice lowfat cheese

12PM
- 3 eggwhite omelet
- 1 tomato
- 1 cup spinach & mushrooms

WORKOUT DAY 2 - LOWER, ABS & CARDIO (1.5HRS)

2PM
- 100g chicken
- 1/4 cup brown rice
- 2 cups broccoli, cauliflower, mushroom, spinach

5PM
- 30g raw cashews

7PM
- 100g chicken
- 2 cups cabbage, broccoli, zucchini


the 1/4 cup pf oats definitely made a HUGE difference to my energy levels...

Off to see Wolverine tonight & then Star Trek tomorrow - movie mania!

I ate two little cadbury favourites last night at the movies (was STARVING hungrry again ???) & had a glass of skim milk before bed.

13/5/9

9AM
- 1/4 cup oats
- 1 tbsp dried fruit (sultanas/apricot/prune/date)
- 1/3 banana
- 1 tbsp linseed

11AM
- 1/2 cup broccoli
- 1 tomato
- 20g cashews
- 20g slice low-fat cheddar

11:30AM WORKOUT - UPPER, ABS, CARDIO (1.5hrs)

2:30PM
- 1 tomato
- 1/2 cup mushroom, capsicum, spring onion
- 60g tinned tuna
- 1/4 cup brown rice
- 1 cup mixed lettuce

5:30PM
- 150g fat-free yoghurt
- 1 apple

7:30PM
- 100g poached chicken
- 2 cups cabbage, carrot, capsicum, onion
- nuoc cham (vietnamese fish sauce-based dipping sauce)

STARTREK TONIGHT!!! AWOO! Can't wait - I'm going with 9 other friends, so it's bound to be a riot... My friend Steph usually brings lollies, though, so I'm going to have to be disciplined... \

A side note: My body is hurting in places that I didn't know it could hurt. This workout is hard!!!

14/5/9

9:30AM
- 1/4 cup oats
- 1 tbsp sultanas
- 1 tbsp linseed
- 1/2 banana

11:30AM
- 120g fat-free yoghurt
- 1 pear
- 1 tbsp seed&nut mix

2:30PM WORKOUT - LOWER, ABS, CARDIO (1.5HRS)

4:00PM
- 1/4 cup brown rice
- 100g tinned tuna
- 1 tomato
- 1/4 red capsicum
- 1 cup baby spinach

5:30PM
- 20g slice lowfat cheddar
- 20g cashews
- 1 carrot

8PM
- 7 chicken spareribs (cooked in 1 tsp oil)
- 1 cup vietnamese salad
- 1 tsp chopped peanuts
- 1 tsp fried shallots

Yo swanso, if you're around help me out here:

Was reading about Optimum Nutrition 100% Gold Standard & it sounds like a good protein powder to try. When I tried to find it I discovered that it's apparently distributed through EMI Nutrition in Aus, but they don't have details of retailers outside NSW.

Do you know of another low-fat, low sugar whey protein powder that I can get my mitts on in Melb - say at VitaminMe - that you'd recommend? I'm not keen on the idea of 100% Whey Protein - it's bound to taste like crap.

100% Whey powders might not taste bad. like most Protein Powders it depends on things like Carb type and levels, Fibre content, flavouring etc etc.

Can't answer your other query though.

Yeah, the one I was looking at was "all-natural", so no flavouring/additives etc. Just straight whey I thought it might be a bit too intense for me...

I quizzed swanso for a response simply because he's a fellow Melbournian & I thought he might the best locally available products.

i just get the biggest tub that i can get for the cheapest price...they'll probably all taste like shit initially but you'll get used to them and they always have different one's on sale...i don't think i've ever had the same brand twice

let me know what you try

www.uponlinetraining.com