Help Needed With Diet

[jerseyguy]

hey all:

so i know i should've gotten my diet strctured before i even started hgm, and now being 3 weeks into it i feel like in order to really make the most improvements i'm going to have to count calories. now i've been eating pretty clean for about 3 months now, and i've noticed differences in my life. anyway i'd now like to get my diet in order, like counting calories and all that pretty stuff but i'm not sure how well i'm going to be able to do it, i mean with work and all...

Here's the Situation: I work at a child development center, and the only real break i get is lunch. I mean they kids have breakfast/lunch/snacks and could eat then, but a lot of the time I'm caught doing other things in that time. I work 9:15-5:15 and usually take lunch from about 1-2. I eat breakfast before work and by the time I get home I'm starving and I over-eat (well I used to).

My goal: To lose body fat (get to 10%) and gain muscle.

I would like to know if anyone has any suggestions on what I could take with me to work and have really quick during the kids' breakfast/afternoon snack? Yogurt w/ fresh fruit?

I really need some tips in helping me keep track of all the things I eat. Also do you find it best to make your lunches at the beginning of the week and then re heat during lunch or make them the night before?

Thanks in advance.

[Lost Dog]

Can you make up some sort of smoothies or shakes that you can drink at "snack" times? It's pretty easy to sip something like that while you are doing other things. Just put them in the fridge when you get to work at grab when you're ready.

Also, something that's calorie dense but quick to eat like an oz of nuts (walnuts is my choice for the omega-3s) fits in your pocket.

Do you have any control over what the kids snack on? A little apple goes well with the nuts...

[cward76]

How flexible are your managers?

I ask because you get 1 hour for lunch. If management will let you I would take a 1/2 hour for lunch and then take two 15 minute breaks at the appropriate times to eat. Quick high protein snacks, Tuna and almonds are great. I eat the tuna right out of the can, takes about five minutes to open can and eat the tuna. Peanut butter sandwiches are good to.

[jerseyguy]

The managers aren't very flexible, but the smoothie thing sounds great! I never really thought about it. What would you suggest for smooties? Are raw almonds just as good?

Also I'm about to read the "Don't Diet Plan" by Berardi along with Lean Eatin I&II. Anything else you suggest for me to eat while cutting?

Thanks again.

[Johnka]

Hi Jerseyguy,

You're right on with the idea of preparing your food before work. Buy a few tupperware containers and cook everything the night before, or at the beginning of the week, then assemble in the morning before work. Some of the most portable meals I have used include fruit (of all kinds), nuts, oatmeal (can be nukedin a jiffy), chicken, rice, and veggies (again, nuked), turkey meatballs (can even be eaten cold), or a homemade protein bar for a snack.

Working with kids is perfect, because you can join their eating schedule - once every couple of hours [img]smile.gif[/img]