I was wondering if you could tell me something about dietary intake. I think I've got it sussed out pretty well. I live with parents, so diet can change from day to day. This is because we run out of certain types of food that is popular and I have to eat something else instead. I've read a fair bit about nutrition recently though, so I try and keep things balanced.Before breakfast I have a glass of water, a multivitamin tablet and a 1000mg fish oil gelcap. I then have a bowl of museli with no fat milk (increased calcium and vitamin D)
or cook an egg on 2x toast (wholemeal) with a couple thin BBQ sausages/bacon rashers/ham slices (I trim the fat off of any meat I prepare)
or left overs (roast meat with the fat trimmed mixed in with corn vegies and gravy that's had the fat removed)
smoko is some fruit. One to two serves generally with yoghurt. Maybe another glass of milk or some vitamin enriched juice or straight black tea.
Lunch is generally a serve of meat with salad. Sometimes I'll have a toasted ham-cheese-banana/tomato/pineapple sandwhich (one) instead of a couple cold slices of meat. Salad is generally tomatoes, shallots, celery, lettuce, cabbage, avocado, grated carrot, beetroot. I'll generally have one and a half platefulls. I'll also have a glass of water with another 1000mg Omega 3 fish oil tablet.
Afternoon snack is probably a couple watercrackers with some cheese and gherkin and sometimes (4 times a week probabaly) one glass of scotch and Diet Coke. If I have salad left over though, I eat that and have a glass of water.
Dinner is some kind of meat with 3-6 vegetables. Generally at least 4 though. Examples include:
Beef Stirfry with white/brown rice bed(mixed) and celery, beans and carrots.
Roast meat (lamb/rolled beef/chicken) with potatoes, pumpkin, carrots, broccoli/beans, and sweet potato.
Corned beef with jacket potatoes, cabbage, white sauce, cauliflower, pumpkin.
Steak, potatoes, carrots, beans, pumpkin.
I take a third fish oil tablet as well.
Sometimes during the middle of the night, I'll wake up hungry. This generally happens about 3.5 - 5 hours after dinner. I'll go to the fride and eat a couple slices more meat and an apple and some grapes. Probably two serves worth of fruit anyway. Generally I gulp down another 300ml to 500ml of water here as well.
If I'm working out, I'll have a protein shake of Sustagen Sport half an hour before and as soon as I feel I can get it down after the workout.
I work out depending on what I feel like doing. I generally do a lot of weight lifting and pullups, push ups, HIIT (I basically sprint until I start to feel a bit blown and then walk/jog for a little bit - prolly 15 - 60 secs- and then sprint/run again until I can't anymore).
The weight lifting includes dead lifts, preacher curls, tricep workouts and chest workouts. I have huge shoulders already from a lot of heavy work I do (concreter) but I do make sure to work them out too.
I also have to do a lot of "farmers walk" kind of stuff because I've got muscle, I'm called on to do a lot of heavy lifting. So I try to carry as much as possible whenever I can, for as far as possible. I really try and keep inventive and doing things differently. As well as working left side more then right to keep them in proportion.
When I do chin ups I generally do them with palms facing away from me and put arms a little bit wider apart then shoulders, although I do try and mix it up a little.
I do push ups on knucles, clap pushups and squats (holding dumbells, as I only have two adjustable 10kg ones, or one 20kg dumbell).
I try and do as many reps as I can and as many different muscles as possible, until I'm buggered.
So yeah. Some days I don't do much because of the circumstances I'm in or something, but generally, I'm steadily losing fat and gaining muscle.
If you want me to move the stuff about working out to another section, that's okay with me, I'll do it quick smart. Does anyone have any ideas?
And thank you for taking the time to read this HUGE essay.
