changing meals to...

[DTM]

i'm currently an engineering student living on campus, and i started lifting in september. i've seen some really nice gains, and have been eating half way healthy for a couple of months. i really want to get strict so i can get by abs in for spring break. so i'm looking for different(healthier) foods to eat, with more protein, so i can gain muscle mass, and less calories so i can take some of my remaining fat off.

This is what i normally eat.

Breakfast
bowl of Speical K or Honey Nut Cheerios with skim milk. and a glass of water

Lunch
tuna melt, and water with fruit, usually red grapes

snack
OJ and a banana

lift around 5pm

late dinner, around 7:15
grilled chicken and a whole serving of canned veg, corn or peas, more water

that's my typical day, if i have time i usually throw a protein shake in. What i really need is advice on good snacks with some protein, and a good snack to eat before lifting. also, maybe a lower fat/calorie breakfast would help too. i really don't have a clue what foods to eat. thanks

 

[jcregs]

Hey DTM,

I'm a college journalism student myself with all eyes toward spring break. Here's what I eat (plenty of protein), and I have actually made small muscle gains while simultaneously dropping body fat over the past few months.

Meal 1: (breakfast)1/2 cup oatmeal and egg beaters/eggwhites (about 32 grams protein) and 1 tablespoon flax oil (FLAX REALLY HELPS WHILE CUTTING, TRY IT!)

Meal 2: (meal 2 hours before workout)1/2 cup oatmeal and 6 oz. chicken/or 8 oz. cottage cheese, salad (cottage cheese is a great snack, protein bars are good too if you're in class)

Meal 3postworkout) 20 oz. gatorade mixed with two scoops whey protein

Meal 4: 1/2 cup rice/oatmeal, large salad, 6-8oz. tuna with fat-free cheese

Meal 5: (before bed) 8 oz. cottage cheese and 1 table spoon flax oil

Snacks: Protein Bars (low carb, high protein), portable cottage cheese

Before workout: best snack if you're hungry and need energy is something on the lower GI scale (burns slower, gives you longer lasting energy) like oatmeal, whole-grain bread for a sandwich combined with some source of protein (chicken, fish, turkey, roast beef, etc.)

This diet is relatively low carb, high protein, and has essential fats as well. If you want to drop body fat, you should cut carbs to around 100g-150g and try to stay away from simple sugars except post workout. Also, don't forget to do some cardio, 3-4 times a week, 30-40 minutes.

It has worked great for me so far, and I'm nearly where I want to be for next month's spring break fiesta!

Hope this helps.

-jcregs

 

[diamonddiceclay]

you won't get abs eating so much fruit-also, cut out milk,cereal,

 

[Stryc-9]

If you're trying to get shredded I would drop the fruit and the orange juice...

I'd also replace the cereal with plain old oats and skip the milk - and like jcregs suggested - you should add flax oil to you meals...

You should eat lots of small meals throughout the day as this will stoke your metabolism....

 

[gymtime]

Also add some more lean meat. Also, get the tuna melt w/o the cheese.