Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
I have just started working in an office after an active life at uni and am having trouble in working out what i should be eating for a sedentary lifestyle.
any typical diets for young men who work in an office would be gratefully read
Atm i do 60-90mins of cardio and 20 mins of abs and core stability exercises 6 days a week at 6am before work. then i sit........ and wander for an hour at lunch before more sitting........ then i go home, eat and sleep.
eat about 1800 cals a day (everything included)and am 21, 6'2, 165lbs. too much? too little?
just some example to help me work out a diet model would be great
My example:
I am basically maintaining my weight/body comp at this point.
I am plopped on my ass all day in a cube in the middle of Manhattan.
I eat anywhere from 2,200 - 3,500 calories per day (basically it depends on whether I go out at night or not).
I hit the gym 3-4 mornings per week, all weights, all the time.
I am 5'11", 175, approx 11% bf.
And, for me, this is working (I'm not losing/gaining weight)...During the day I am very healthy, but at night it can typically go to shit real quick....
I'm in the same situation you are. I just graduated from CU Boulder, which means just living in Boulder requires an active lifestyle, and now work an office job. Mine is tough because I am always at different client sites, so I have to carry all my food w/ me everyday, rather than put it in refridgerator at work. However, here's what my typical day now looks like (I'm bulking)
5:45am : Small bowl of Fiber 1 and 1/2 scoop of Whey protein
6:00am : Workout
7:30am : PWO Shake
9:30am : Raw veggies and 1 tbsp Natural PB
12:00pm : Grilled Chicken breast or Turkey Sandwich, Quinoa or Brown Rice, and small salad w/ Olive Oil and Balsamic Vinegar
2:00pm : Clif Bar
4:00pm : Fresh fruit or almonds & dried cranberries
7:00pm : Chicken, Fish, or Ground Turkey, Steamed Veggies
9:30pm : Cottage Cheese
10:30pm : Sleep
I work out Monday, Tuesday, Friday before work, and Sat. midday. I'll be done with my bulk in March, just in time to start my triathlon season again. At that point, my diet will change, as will my workouts. I hate working in an office job, and that will surely change this year. But as of now, it is definately bearable as long as I get my workouts and snacks in. Once the tri season comes, it will be a bit more difficult to get all the training in that I used to, so that's when I'll re-evaluate the working situation. Anyway, hope this helps.
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"It's what you've got inside that matters. The details and technological things will take you only so far. You still have to pedal the bike. Some people are always looking for the magic secret. There's no secret. Just bust your ass." -Dave Zabriskie
mon, tues, thurs i swim 2.5km straight
wed: x-country run (7.5miles)
fri, sat: 25miles mountain biking
it is such a pain do that at 6am as well, but i live in the UK and workinng out at night is cold and nasty.
let me know how you get on with ur triathlon stuff. what do you think your diet will look like when you are not bulking? also what are your vital stats like compared to mine? (im 6'2 165 lbs)
Office worker here too. I work out 5.15 am at the "Y", have my PWO shake on the way to work in the morning. I'm more or less a brown bagger to keep my diet clean. I have one of those small refrigerators in my office to keep turkey pepperoni, salad, apples and stuff like that in. That was one of the best moves I've made in awhile for accessibility to eat every few hours.
My stats are 5'10", 182 lbs, @ 9% BF. I'm hoping to bulk up to about 190 before the tri season starts.
When I'm not bulking, it will change quite a bit. I actually just read a pretty interesting interview with John Berardi (on Craig's site I think) about nutrition for women, but it implied a lot of good ideas about nutrition post workout, I think he referenced a basketball team. My diet will probably consist of more carbs (obviously) and protein, probably not as much fat as I eat right now. Carbs will be focused in about a 6 hour window after my workouts, which will most likely be in the morning before work. I still have a lot of reading to do on proper endurance nutrition, as I don't think I had the soundest nutrition during last years season. As soon as I find some more info, I'll be sure to pass it along.
__________________
"It's what you've got inside that matters. The details and technological things will take you only so far. You still have to pedal the bike. Some people are always looking for the magic secret. There's no secret. Just bust your ass." -Dave Zabriskie
Originally posted by emartin10: I'm in the same situation you are. I just graduated from CU Boulder, which means just living in Boulder requires an active lifestyle, and now work an office job. Mine is tough because I am always at different client sites, so I have to carry all my food w/ me everyday, rather than put it in refridgerator at work. However, here's what my typical day now looks like (I'm bulking)
5:45am : Small bowl of Fiber 1 and 1/2 scoop of Whey protein
6:00am : Workout
7:30am : PWO Shake
9:30am : Raw veggies and 1 tbsp Natural PB
12:00pm : Grilled Chicken breast or Turkey Sandwich, Quinoa or Brown Rice, and small salad w/ Olive Oil and Balsamic Vinegar
2:00pm : Clif Bar
4:00pm : Fresh fruit or almonds & dried cranberries
7:00pm : Chicken, Fish, or Ground Turkey, Steamed Veggies
9:30pm : Cottage Cheese
10:30pm : Sleep
I also work at different client sites each day and do a lot of driving in between.
I'm trying to shed fat right now. I'm 37, 180 lbs, 6'1", and about 14-15% body fat. I eat about 2200 to 2400 calories per day, average. On non-workout days, I sleep in longer and skip the workout drink calories.
I lift 3 days a week, doing Craig Ballantyne's Turbulence Training for Fat Loss. I do a little extra running and cycling on off days, too.
4:45am : Wakeup
5:00am : Pre Workout Drink
6:30am : PWO Drink
8:00am : 1 Egg, 2 servings egg-substitute, chopped, grilled veggies, salsa as an omelette or scramble.
10:30am : 1 cup lf cottage cheese, raw veggies or a piece of fruit
1:00pm : Canned Salmon or tuna, raw veggies, a salad with walnut oil and mustard dressing (with some Equal, salt, pepper)
3:30pm : Cottage Cheese or jerky, 1/4 cup walnuts
6:30pm : Chicken, fish, steak, or shrimp, grilled veggies (my wife cooks most nights of the week and I cook on weekends)
9:30pm : Popcorn, nuts, or cottage cheese, depending on the mood (about 200 calories worth of whatever)
10:30pm : 1/2 to 1 cup cottage cheese or 1 cup Carb Countdown milk.
I also take 12 fish oil caps, per day. They are spread out amongst my meals.
When I'm trying to lose, I keep my food pretty boring. I find that if I'm looking forward to it, I stay hungry all the time. Plus, with the food in the cooler in the car, it's a constant temptation.
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