I am in college (and a budget) and trying to get my meals timed right. Here is what I have so far, but I will be lifting on an empty stomach and I did not know how bad this would be. Fat loss is my primary goal then muscle gain!

9am
5-6 egg whites
1/3 cup oatmeal
1 grapefruit

12:30pm
lift wts
HITT cardio

2-2:30pm
1 scoop MP
1 small apple

Looks pretty good, at least for those 2 meals, pretty balanced out. Not really enough info to comment more on. I guess a big question is what your stats are, and your clear, more concise goals. Also what kind of supplement plan? But so far looks good...

Hey Bob! Thanks for the response. Here are my stats and other info:

5'6
130lbs
21% BF
My goal is do a figure competition, possibly spring circuit. I would like to get down to 12-8% BF.

Here is my current plan that I will begin on Sunday (i am coming off an injury) and I apologize for the length:

Sun, Mon, Fri
7am
run 35-40 mins on an empty stomach

9 am
5-6 egg whites
1/3 cup oatmeal
1 grapefruit

12:30pm
lift wts
1 scoop Glutamine Select

2-2:30pm
1 scoop Muscle Provider
1 small apple

5pm
1/2 can tuna or grilled chicken
8 almonds
1 serving veg
1 serving complex carb

9pm
1 scoop UMP
or
1/2 cup egg whites
8 almonds
cucumber slices

Tues, Wed, Thurs, Sat

9am
5-6 egg whites
1/3 cup oatmeal
1 grapefruit

12:30pm
lift wts
HITT cardio

2-2:30pm
1 scoop MP
1 small apple

5pm
1/2 can tuna or grilled chicken
8 almonds
1 serving veg
1 serving complex carb

9pm
1 scoop UMP
or
1/2 cup egg whites
8 almonds
cucumber slices

Stephanie,

I don't see enough fats. Go to fitday.com to set up your calorie intake. Don't enter the almonds because the calorie will be far too high. You don't digest a lot of the almonds unless you're grinding it into almond butter.

I also think you should have more food in the AM. On the mornings you don't run, eat your breakfast between 6 and 7 am (your meal you have at 9 am). 4 of those days make that breakfast with 1 whole egg keeping the same amount of egg whites (1whole egg, 4 egg whites, etc.).

Cardio seems to be ok, but when lifting, make that lifting as heavy as you can. Build muscle, but don't be afraid to work it. You won't get big and burly. This will help lean you out.

For now, estimate your caloric intake to at least 1800 cals. Get you some virgin coconut oil, too!

I completely agree about not enough fats Frank. That is one area I struggle meeting. Along with adding 1 egg yolk with my breakfast 4 days a week, should I try adding almond butter in my MP a few days as well?

The other thing that concern me about my diet is not eating enough in the mornings, as you mentioned, to get me through my workouts. I have class on 9:30 on the days I do not run in the mornings, which is why I do not eat until 9am on those days. I get a little extra sleep those days so eating at 6-7am doesn't really work Any other suggestions?

So I tracked my calories like you told me to Frank, and I should be embarrassed to admit this, but they at about 1000k per day! Thats WAY TOO LOW! So how do I eat more?

quote:

t they at about 1000k per day!

Yeah, I kind of figured that. That's why I was hoping you would set up your fitday. If eating early in the AM doesn't work, have a night time protein snack. Any protein will work...well, food, not MP. That will run straight into your system because of the insulin spike. Set up breakfast to be about 400 cals, then the rest to be about 250.

I also suggest leaving the fats out of MP for now, just add some fruits to it. Almond butter is fine, but you will still not digest all of it, but more. Add it to an apple. ;-) You'll love that.
Try using the virgin coconut oil first thing when you rise. I TBS. Get that into your system. I'll explain that, later.

Somehow eating enough is always my problem! Which is just as bad as eating too much! Here are a few changes:

Breakfast
9 egg whites
1/2-2/3 cup oatmeal (uncooked)
1 grapefruit
Virgin coconut oil in oatmeal?????????????????
Meal 2 (postworkout)
1 1/2 scoop MP
2 apples and 2 days a week 1 apple, 1 banana

Meal 3
3oz tuna
4-5 oz grilled chicken
1/2 sweet potato
large salad (no dressing) or steamed veggies
some type of fat source

Meal 4
1 1/2 scoop UMP
1 apple with Peanut Butter or Almond Butter????
or
3/4 cup egg beater
1 apple with Peanut Butter or Almond Butter????
cucumbers and celery

I think I am getting closer, but still not quite there I am lifting as heavy as I can. I am coming off a Lat and Rhomboid pull so I do not want to push it too much yet! I am healed and now I am strengthening. I give the weights ALL I've got though!

Yep, be careful with that lat. I did similar and never thought it was possible. It was just a strain, but I didn't want it to get worse and tear it. Doing chin ups and ab work at the same time (bring knees up to chest while pulling up).

I still suggest using a whole egg, even though you're thinking of using the coconut oil. The saturated fat and the coconut oil are two completely different types of fat. You need the saturated fat.

Try to find a way to make 5 to 6 meals. It will be easier to gulp down and better for you to accelerate fat loss.

I'll try to break it down a little later, if you need some help making those decisions.

Pulling my lat and rhomboid was NO fun! I actually pulled my lat, rhomboid, groin and quad this summer! 2 separate incidents, but i basically strained them and wore myself down and completely pulled them! VERY painful and quite expensive physical therapy, but I now know it is not selfish or lazy to take care and listen to your body. It is more of a necessity!

I am planning on using a whole egg. I just forgot to type that in (sorry). I should be able to fit in another meal before bed, depending what time I go to sleep or another meal before my workout, depending on my class schedule. I am DETERMINED to do this and I will do whatever it takes!!! I REALLY appreciate all of your help Frank!!!

I do have another question: would it be ok if I did some extra cardio after my weight workout on Sun, Mon, Fri? These are the days I do my morning cardio. I was considering 20 min jog, elliptical or circuit training of jump rope and other plyometrics. I am trying to drop body fat, but I do not want to sacrifice my muscle!

quote:

I was considering 20 min jog, elliptical or circuit training of jump rope and other plyometrics. I am trying to drop body fat, but I do not want to sacrifice my muscle!

A little to extreme, in my opinion. I had great success with walking from the gym. It took an hour and it was a very brisk walk with all my lifting gear, which added up to 23 lbs in the backpak, believe it or not.

So, consider 20-30 min mild/moderate cardio after.

Wow...your summer sounded much like my summer of last year. Very, very bad!

Yes very, very bad indeed! But I learned A LOT from the experience!

I will take your advice on light cardio after my weights. THANK YOU!!!