[nightside1234]

Im currently getting back in shape, took 6 months off for surgeries. Over this time ive gained 20 pounds. Use to be a year round swimming athlete for 12 years..

Current weight : 181
Age: 20
Height: 5'11



starting a week ago this has been my exercise //diet.



7:00 AM
Wake up- Cardio: 45 minute run//jog
Breakfeast : small serving of cherrios, 1 serving of quaker oatmeal, 2 slices of wheat bread

1:30 PM
Lunch- 2 Baked chicken w/ cheese, corn or green beens

2:30PM
Workout: 10 minute cardio warmup "bike"
Lifting for 1 hour, As of now circuit training,
-every 3rd day take a day off lifting and only do cardio-

4:00PM
-2 Hours of cardio swimming around 7,000 yards.

6:30 - This is where im stuck at deciding what i should eat for dinner.

Also ive been thinking about taking Leviathan Reloaded

Any advice or comments is greatly appreciated

[crazyfool405]

dinner is easy,

fatty protein, with a teaspoon or 2 of extra virgin olive oil and green veggies.

and on workout days same thing just add in carbs.

i hope you get food in before your swim session though

you also need protein in meal 1

[nightside1234]

Is steak considered a "fatty protein"?

what is the best kind of protein that would would suggest for breakfast? eggs, bacon, sausage ?

and before i swim i eat a protein power bar, is this enough?

Thank you for the suggestions

[Rugger]

Originally Posted by nightside1234

Is steak considered a "fatty protein"?

what is the best kind of protein that would would suggest for breakfast? eggs, bacon, sausage ?

and before i swim i eat a protein power bar, is this enough?

Thank you for the suggestions

Ground beef would be the best fatty protein IMO. For breakfast I eat 6 eggs, tbsp EVOO, and 4 turkey sausage. OM NOM NOM

As for losing weight, your best bet is to map out your meals calorie by calorie and go from there

[drummaboyzl]

just a little idea to keep your metabolism moving...you have a 6 hour gap between your 1st and 2nd meal. add a snack in the middle of there. keep it complex carbs if possible.

with as much cardio as your doing just keep your diet clean stay away from the simple carbs and fats and you'll lose that 20 pounds in no time.

[nightside1234]

An suggestions on the next best alternative for baked chicken for protein??

[drummaboyzl]

Carbs: Brown Rice, Sweet Potatoes, Whole Wheat Bread, Whole Grain Pasta, Granola
Protein: Whey, Lean Beef, Steak, Fish, Chicken
Fat: Nuts, Natty PB, Milk