Help creating THE right diet for a me
Hey guys, I'm pretty new to the game. Following a non-healing multiple fracture to the collarbone, it's been 18 months since I was first banned from lifting any kind of weight and I've put on quite a few pounds (or kg in my case) which I now intend to lose in favor of muscle.
My goal is not to near 0% body fat or be anything close to qualifying to be a fitness model. I do however intend to make the best of my 3x/week workouts in order to build decent volume and mass and loose the extra fat. Let's call it "mildly ripped".
My problem at this point would be my diet, which I'm apparently not doing right at all. Up until today I wasn't aware of how important this was. Since I've started dieting 13 days ago, I've lost 5kg by eating very little 3x a day (typically: Whey protein for breakfast, veggetables at lunch, slices of chicken breast at dinner). I now understand that, not only do I run the risk of slowing down my metabolism by eating insufficiently, but I also do not eat nearly enough calories to make my workouts any kind of efficient. Which finally gets me to the point (sorry for the huge post): I've been looking around for "out-of-the-box" diets that I could follow but they all assume that I can eat hot meals whenever I want and, for many of them, that I can work out during lunch.
So here's my situation:
- I work 5 days a week at an office (although I don't have an office) but eating mid-day snacks shouldn't be an issue. I'll handle the weird looks!
- At the office, there's no fridge, no microwave and no shops around, just the very unhealthy cafeteria (which is why I only get to eat veggies)
- I'm a consultant so I can bring stuff with me to work but not really leave it there (e.g., in my desk)
- I can only work out 3x a week (maybe 4 max) on weekday evenings and weekend mornings
- I eat Whey protein shakes but am unaware of and unfamiliar with all the other supplements and would prefer avoiding them if possible.
- I'll have unavoidable family dinners every Wednesday evening and Sunday lunch.
- I don't like any kind of salads :o
What should/can I eat and when to provide my body with that right amount of nutrients that'll make my workouts worth their while?
I would suggest reading these articles and then see if you still have questions:
I had browsed through these articles and initially thought they were maybe too advanced for my "beginner" situation.
Now, following your advice, I read them completely and thoroughly and, although there is no denying I learned a great deal of very interesting information, I still do have quite a lot of questions:
- let's say I want to go on the second sample diet of the second article; by what can I replace meal 3,4 & 5 so that I can eat at my desk? I don't suppose I can eat three turkey sandwiches every day...
- both these articles fully assume that the reader will workout in the morning or at noon but this is impossible for me on weekdays; how should these dieting guidelines be adapted? (with regards to insulin sensitivity)
- according to both articles, one should start by only slightly reducing one's average daily calorie intake. Considering that I've been doing the worst for already two weeks (basically starving myself), where should I go from here? Should I just as suddenly revert back the "normal" amount?
- what are really close equivalents to salad?
- I have no beef with vitamin supplements (if only that I'm on a budget) but I don't feel so good about chromium. How essential is it?
- I didn't fully understand what efa's were (in terms of what foods it actually corresponds to, that is) and especially what is referred to with the omega-ratios.
- As I understand it, these diets imply that I cannot ever afford to eat a single meal that I haven't prepared myself; how can I combine that with mandatory family dinners without upsetting the in-laws?
These are just, off the top of my head, of few of the aspects that have me confused. More may follow :o
Responses below in red
Wow, thanks a lot for these comprehensive responses and for taking the time! I really appreciate it.
To get back to you on the few points you raised:
- Ok, yes, my bad. Sample diet #2 is easy. I probably should have taken the first one as an example.
- It's true that I may not always be the guy with the most unwavering motivation, but when I say morning workouts are impossible I mean that I leave home for work at 7:40 and there's no gym in my widest vicinity that opens before 9:30. As for mid-day workout, there's no gym (nor anything else for that matter) near my current work and, even if there was, my job as a consultant implies that I'm always moving around.
- The only issue I have with Chromium is my ignorance towards it.
Vitamins, I know. When I was a kid, I used to be fed some in pill form every morning during winter periods.
Whey, I'm fine with. I've heard and read times enough how it's a totally natural product originating from a totally natural source through a totally natural process.
I just don't know Chromium; aside the fact that it was used to make shiny car bumpers. When I look around, there seems to be mitigated opinions regarding it among non-commercial organisms.
- Ok, good to hear there can be some "wiggle room". What concerned me about "eating meals I haven't prepared" is not so much the fact that it'll be unhealthy, but really the fact that I'm supposed to add up all my meals to make up a precise amount of calories per day, whereas I have no idea of the nutritional content of a cooked meal prepared by someone else, however healthy it is.
Thanks again so much for the invaluable help!
No problem, good luck.
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