Workout plan: nutrition version
In a previous post, I mentioned that I was looking into several internet products on the subject of nutrition. I decided to go ahead and purchase the Fat Loss Troubleshoot/Metabolic Repair Manual. If you are interested in more full reviews of the product, check out the reviews at Skwigg Blog and Alwyn Cosgrove’s blog. From my perspective, there was a lot in there I already knew, but plenty more that I didn’t. It isn’t for everyone (especially priced at $77), but I’m hoping it’ll be a bit of a spur for me to improve my nutrition.
So far I’m just making minor changes. What I should do is create some daily meal plans and get myself on a good schedule of measured portions. I haven’t gotten to that yet, though. My normal weekday schedule consists of:
Breakfast: massive bowl of oatmeal and peanut butter (nearly 550 calories)
Second Breakfast: Sliced apple dipped in 3/4 cup of 1% cottage cheese
Lunch: 700-1000 calories of over-processed, high sodium foods
Dinner: 500-600 calories of over-processed, high sodium foods (such as Lean Pockets)
Snacks (if needed): Almonds, carrots, 100-calorie popcorn
Treat: Ghirardelli 60% cacao dark chocolate square
So my lunch and dinners have been leaving much to be desired. Lunch is often a hoagie (aka sub, grinder, or a hero depending on where you live), which is middling okay. But sometimes I get Chinese, or Taco Bell. Other times I get salad-by-the-pound plus a slice of pizza. I could really improve matters by making my own food and bringing it in. But that’s where the laziness comes in.
After I get back from the dojang (7:30-8:30, usually), I don’t often feel like making my own food. Sometimes I’ll have another bowl of oatmeal, but over the last few months I have often been in a Lean Pockets rut. This past week I made some healthier food (beef & couscous, chicken & pasta), and I hope to continue that trend.
My breakfasts and snacks aren’t too bad. My morning oatmeal (around 7:45 AM) is something that I’m not willing to give up. I make it nice and thick with 1 1/3 cups of oatmeal and 1 1/2 tablespoons of peanut butter. The apples and cottage cheese is new — I had been doing a meal replacement shake until last week. Either way is slightly over 200 calories, but the apples and cottage cheese keeps me satisfied longer. Snacks are only when I need them.
Next on my nutrition docket is improving my pre- and post-workout nutrition. I should have something both before and after I workout (as I laid out in my last post), especially on those days I’m working out for several hours. It is a journey.