Ok, well I'm struggling with the nutrition side, partly because I'm vegetarian (or am I just making excuses?). At the moment I'm getting 50% carbs, 25% protein, 25% fat but I'd love to reduce carbs and increase protein.
For a sample day:
Breakfast: Puffed rice and millet & oatbran flakes with soy milk
Morning snack: Apple, cashews
Lunch: Egg salad sandwich, carrot sticks
Afternoon snack: Cheestring, banana
Evening snack/ post WO: protein drink (1 scoop powder, 1/2 cup soy milk, water)
Dinner: Tofu, tomato sauce, small baked potato or 40g pasta, broccoli
When I get my new protein powder (whey isolate), I was thinking of having a protein drink with my morning snack.
My sources of protein are protein powder (at the moment soy but soon to be whey when the company can be bothered to send my samples!!), tofu, cottage cheese, eggs. I was vegan for 18 months so it suddenly feels like I'm eating loads of eggs! I can tolerate cheestrings but I'm not fond of cheese anymore.
I sometimes have a couple of egg whites in the afternoon and a PB+J on the way to the gym, after work, as carbs seem to really improve my workouts (well, they do give energy).
I did read a thread recently berating vegetarians who don't eat vegetables and realised that I was becoming one of them!
I suppose I should eat more vegetables with my dinner and I'm trying to plan a salad based lunch, perhaps with eggs and tofu for protein.
I'm aiming for 1650 cals on non-workout days, 1800 cals on workout days. It seems ok at the moment.
Any advice would be very much appreciated.