Since I started a new job about 9 months ago I have gained about 15 pounds of fat. The new schedule is kicking my ass because I am always running around all day and eating crap. I have started to get a grip on work and can schedule a lot better for working out and eating. I have worked out for years, incuding a time with a former pro. I havent decided on a workout program yet (suggestions welcome) so right now it will be very basic. I welcome all suggestions on my diet and workouts, so dont hold back.
Problems
My main problem is what to do post workout and prior to lunch for food. I have to workout at 5:30am -7 since I work late and want ot spend time after work with the family. I cant really eat a solid meal in after working out since I am out of the office a lot. I need to find a better nutrition bar or something easy to eat and portable.
Stats
6'3" - 220 ~20%BF
9/11/06
Workout
chest/tri's - nothing exciting
inclined bench - DB 65x15/75x10/85x8/75x8
Cable pushdowns - 130x10/145x8/145x8/160x6
BB bench - 135x12/145x10/155x10/145x10
skullcrushers -70x12/80x8/90x8/90x5
machine fly's - 155x15/180x12/200x8
dips - no weight 12/10/10/8
Diet protein/carb/fat
5:30 am - Pre workout -
1 Scoop whey/1 scoop oats 20/30/3
7:30 am - post Workout -
1.5 scoops whey/oats/berries/yogurt ~40/45/5
9:45 Nutrition bar and fish oil(4) ~18/25/9
12:30 Lunch
Chicken, basami rice, kidney beans etc ~45/30/7
3:45 Shake
3 scoops whey/oats/flax ~55/35/18
7:30 Dinner
Hamburger/salad/carrots etc ~45/30/9
10:00pm shake
2 scoops whey/oats/flax ~40/25/15
Total ~280/220/66 = ~2600cal
This is about where I want to be calorie wise.
Problems
My main problem is what to do post workout and prior to lunch for food. I have to workout at 5:30am -7 since I work late and want ot spend time after work with the family. I cant really eat a solid meal in after working out since I am out of the office a lot. I need to find a better nutrition bar or something easy to eat and portable.
Stats
6'3" - 220 ~20%BF
9/11/06
Workout
chest/tri's - nothing exciting
inclined bench - DB 65x15/75x10/85x8/75x8
Cable pushdowns - 130x10/145x8/145x8/160x6
BB bench - 135x12/145x10/155x10/145x10
skullcrushers -70x12/80x8/90x8/90x5
machine fly's - 155x15/180x12/200x8
dips - no weight 12/10/10/8
Diet protein/carb/fat
5:30 am - Pre workout -
1 Scoop whey/1 scoop oats 20/30/3
7:30 am - post Workout -
1.5 scoops whey/oats/berries/yogurt ~40/45/5
9:45 Nutrition bar and fish oil(4) ~18/25/9
12:30 Lunch
Chicken, basami rice, kidney beans etc ~45/30/7
3:45 Shake
3 scoops whey/oats/flax ~55/35/18
7:30 Dinner
Hamburger/salad/carrots etc ~45/30/9
10:00pm shake
2 scoops whey/oats/flax ~40/25/15
Total ~280/220/66 = ~2600cal
This is about where I want to be calorie wise.