DIET to fit a 9-5 schedule

Mr.V · 30-10-2006, 11:30 AM

Hi guys,

Can anyone direct me to a diet that fits in well with a 9-5 schedule.

Been training for about a year now and have seen very good newbie gains but they have obviously tailed off now and my diet is Non existant and truly shocking so needs sorting ASAP!

I've seen a couple of diet examples on here and on another forum but really looking for a good basic bulk diet that fits in with a 9-5, as in what to take to work with you etc...

I wake up at 7am mon-fri and home by 6pm, normally hit the gym at 7pm which makes choosing the evening meal time difficult, do I eat before the gym or after (circa 9pm by the time I get home)

Any help appreciated

Cheers

Nick500 · 30-10-2006, 03:26 PM

The following assumes you have a 1 - 2pm lunch break, that you can't take real food breaks during work (hence MRPs) and that you train at 8pm

Something like.....

8am: 6 eggs (2 whole, 4 whites), on 2-4 slices wholemeal bread, bowl of porridge + EFAs

11am: MRP drink

130pm: Chicken with cous-cous, chopped onions, mange-tout, peppers, nuts/seeds, olive oil

4pm: MRP drink

630: same as 130

train at 8

9: 2 scoops whey with dextrose

10: small portion of 130/630 meal, or 1 can of tuna with a sweet potato and olive oil

1130/12 (before bed): 200 grams cottage cheese, + EFAs etc, handful of nuts

andyboro · 01-11-2006, 11:54 AM

hiya mate,

im in the same boat as you and this is what im doing at the moment - seems to be doing the trick for now..

7:30 am

6 egg omlette (6 whites 1 yolk)
2 slices of wholemeal toast
bowl of bran

10:30
2 slices of wheatfree or wholemeal bread (depends on what mood im in) with 100g cottage cheese & a protein shake in 220 ml semi skimmed milk

1:30

2x tuna burgers or 1/2 chicken (i cook the chicken at home & keep in the fridge) with 125g wholemeal rice (uncle bens microwave packets - ready in 2 mins), maybe a bit more cottage cheese & a piece of fruit

4:30 (pre workout meal)

mrp shake (70g carbs, 10g protein) with 40g whey mixed in & a piece of fruit

usually work out from 5:45 till about 7:15

7:30

Shake, tin of mackerel on rybread

9:30

evening meal with missus (something pasta based with fish or chicken usually.

and then a good dollop of cottage cheese before bed.

Im probably missing some efa's & what have you but, as i say - its working well for me atm.

most of this is stuff you can either buy pre-prepaired or make at home & store in the fridge so usually only means nipping to the kitchen for 2 mins.

never actually written it all down like that before - sh*t thats a lot of food

smurf · 02-11-2006, 03:55 PM

wots the deal with cottage cheese fellas?

andyboro · 02-11-2006, 04:12 PM

its a good source of protein for while you sleep..

there are probably a tonne of other reasons too but thats the main reason for me.

**Neil R** · 05-11-2006, 08:16 PM

Quote:

Originally Posted by smurf

wots the deal with cottage cheese fellas?

Its a natural source of Miscellar caseine, it also contains whey concentrate so effectively you get the Di & Tri-peptide proteins from the whey very quickly and the caseine portion 'clots' in your digestive track and is a slow release protein that will last most of the night.

Take care if your lactose sensitive though.

30-10-2006, 11:30 AM	#1 (permalink)
Mr.V Under Construction Join Date: Oct 2004 Posts: 13 Rep Power:	DIET to fit a 9-5 schedule Hi guys, Can anyone direct me to a diet that fits in well with a 9-5 schedule. Been training for about a year now and have seen very good newbie gains but they have obviously tailed off now and my diet is Non existant and truly shocking so needs sorting ASAP! I've seen a couple of diet examples on here and on another forum but really looking for a good basic bulk diet that fits in with a 9-5, as in what to take to work with you etc... I wake up at 7am mon-fri and home by 6pm, normally hit the gym at 7pm which makes choosing the evening meal time difficult, do I eat before the gym or after (circa 9pm by the time I get home) Any help appreciated Cheers

30-10-2006, 03:26 PM	#2 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:	The following assumes you have a 1 - 2pm lunch break, that you can't take real food breaks during work (hence MRPs) and that you train at 8pm Something like..... 8am: 6 eggs (2 whole, 4 whites), on 2-4 slices wholemeal bread, bowl of porridge + EFAs 11am: MRP drink 130pm: Chicken with cous-cous, chopped onions, mange-tout, peppers, nuts/seeds, olive oil 4pm: MRP drink 630: same as 130 train at 8 9: 2 scoops whey with dextrose 10: small portion of 130/630 meal, or 1 can of tuna with a sweet potato and olive oil 1130/12 (before bed): 200 grams cottage cheese, + EFAs etc, handful of nuts ______________________ - Obsession is what lazy people call dedication -

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01-11-2006, 11:54 AM	#3 (permalink)
andyboro Making Progress Join Date: Oct 2006 Location: Middlesbrough Posts: 200 Rep Power:	hiya mate, im in the same boat as you and this is what im doing at the moment - seems to be doing the trick for now.. 7:30 am 6 egg omlette (6 whites 1 yolk) 2 slices of wholemeal toast bowl of bran 10:30 2 slices of wheatfree or wholemeal bread (depends on what mood im in) with 100g cottage cheese & a protein shake in 220 ml semi skimmed milk 1:30 2x tuna burgers or 1/2 chicken (i cook the chicken at home & keep in the fridge) with 125g wholemeal rice (uncle bens microwave packets - ready in 2 mins), maybe a bit more cottage cheese & a piece of fruit 4:30 (pre workout meal) mrp shake (70g carbs, 10g protein) with 40g whey mixed in & a piece of fruit usually work out from 5:45 till about 7:15 7:30 Shake, tin of mackerel on rybread 9:30 evening meal with missus (something pasta based with fish or chicken usually. and then a good dollop of cottage cheese before bed. Im probably missing some efa's & what have you but, as i say - its working well for me atm. most of this is stuff you can either buy pre-prepaired or make at home & store in the fridge so usually only means nipping to the kitchen for 2 mins. never actually written it all down like that before - sh*t thats a lot of food

02-11-2006, 03:55 PM	#4 (permalink)
smurf Making Progress Join Date: Jul 2006 Location: South Yorkshire Posts: 152 Rep Power:	wots the deal with cottage cheese fellas?

02-11-2006, 04:12 PM	#5 (permalink)
andyboro Making Progress Join Date: Oct 2006 Location: Middlesbrough Posts: 200 Rep Power:	its a good source of protein for while you sleep.. there are probably a tonne of other reasons too but thats the main reason for me.