Alright, I am obviously new to the "fitness world" , I used to go to the gym with my friend who knew what he was doing and I tried different machines and workouts etc. but I wasn't committed. Now I am getting married in 5 months and I want to tone up and build some muscle. I am physically healthy, about 5'8 ish and 130lbs. My diet is what isn't so healthy...I work at a coffee shop and I have a lot of dairy on a daily basis, as well as sugar and caffeine. I usually never eat breakfast, lunch consists of something small like a pastry and or a smoothie, and dinner is fast food or if I am lucky and have groceries a home cooked meal, mostly chicken. As I stated I consume a lot of sugar...but my metabolism is high which explains why I have been between 130-135lbs for the last 4 years...ha. So with the workout what kind of diet would be suggested?
I should add that after working out I used to have a carnation instant breakfast (just to add flavor) mixed with protein and milk. Not sure if that is a good route or not?
Quote from Greg Glassman "Eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar."
I believe in this concept. Prior to my shoulder injury I was doing simplefit and a few other things but the diet wasn't well controlled. My workout was improving but I don't think quite as well as it could have. After the injury my diet was really poor and I spent a good two years gaining weight while doing nothing and eating whatever. Nov 2011 I started a slow shoulder rehab then crossfit/simplefit workouts but began a religous diet based on that quote and my fitness levels have skyrocketed in comparison to where I was. In addition I lost 30 lbs which was a nice side effect although I wasn't really trying to achieve that. 1.5 years ago I could barely do a pullup. Now I can crank out 20. I wasn't doing that pre-shoulder injury and although I've been training hard I contribute a fair portion of that to the diet. Here is what I did. I break my plate up into three sections. One section gets 5-6 oz of meat (doesnt matter which), the other two get a different colored vegetable, and I eat two snacks a day with a small handful of nuts and a piece of fruit. I only avoid what I call the PCP of vegetables because of the increased starch in them but its not exclusive. They are Peas, Corn, and Potatoes.
I haven't worried about the type of meat such as grass fed or extra-lean or anything like that but you will find some folks swear by that. I'm just not ready to commit at that level yet. It's worked for me and you could give it a shot. Personally I don't think your weight means jack-squat unless its actually causing disease. Your genetics are what they are and you can't change that, but I believe that a proper diet for anyone is one of the key items you need to achieve fitness success. Good luck with the program and welcome to our little world heh.
Bri3626 wrote:Quote from Greg Glassman "Eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar."
I believe in this concept. Prior to my shoulder injury I was doing simplefit and a few other things but the diet wasn't well controlled. My workout was improving but I don't think quite as well as it could have. After the injury my diet was really poor and I spent a good two years gaining weight while doing nothing and eating whatever. Nov 2011 I started a slow shoulder rehab then crossfit/simplefit workouts but began a religous diet based on that quote and my fitness levels have skyrocketed in comparison to where I was. In addition I lost 30 lbs which was a nice side effect although I wasn't really trying to achieve that. 1.5 years ago I could barely do a pullup. Now I can crank out 20. I wasn't doing that pre-shoulder injury and although I've been training hard I contribute a fair portion of that to the diet. Here is what I did. I break my plate up into three sections. One section gets 5-6 oz of meat (doesnt matter which), the other two get a different colored vegetable, and I eat two snacks a day with a small handful of nuts and a piece of fruit. I only avoid what I call the PCP of vegetables because of the increased starch in them but its not exclusive. They are Peas, Corn, and Potatoes.
I haven't worried about the type of meat such as grass fed or extra-lean or anything like that but you will find some folks swear by that. I'm just not ready to commit at that level yet. It's worked for me and you could give it a shot. Personally I don't think your weight means jack-squat unless its actually causing disease. Your genetics are what they are and you can't change that, but I believe that a proper diet for anyone is one of the key items you need to achieve fitness success. Good luck with the program and welcome to our little world heh.
First off thank you! Secondly, do you always eat three meals a day? and by snacks do you mean in addition to the nuts and fruit? Just want to have a good idea to start on a good track. Again thank you for your help/advice/suggestions.
I adhere to a similar diet: Paleo. Essentially no carbs, sugar, or processed food. Which means more veggies, meat, fruit, basically the tasty stuff! Bri3626's suggestions are great too, and would do wonders for you. Sugar is just really bad http://www.cbsnews.com/8301-504803_162- ... xic-truth/.
You will have much more consistent energy, lose the energy crashes you get every day, and just feel great.
, I used to go to the gym with my friend who knew what he was doing and I tried different machines and workouts etc. but I wasn't committed. Now I am getting married in 5 months and I want to tone up and build some muscle. I am physically healthy, about 5'8 ish and 130lbs. My diet is what isn't so healthy...I work at a coffee shop and I have a lot of dairy on a daily basis, as well as sugar and caffeine. I usually never eat breakfast, lunch consists of something small like a pastry and or a smoothie, and dinner is fast food or if I am lucky and have groceries a home cooked meal, mostly chicken. As I stated I consume a lot of sugar...but my metabolism is high which explains why I have been between 130-135lbs for the last 4 years...ha. So with the workout what kind of diet would be suggested? 