Ok, this is what i generally eat in a day. The diet was devised by the p/t who also has qualifications in nutrition. She asked me a bunch of questions and deducted that i was a 'carb type' and that i need to combine my foods in a specific way, as egs shows below.
I have also included what i'm doing training wise so far, been doing this program for bout a month, so i know its time to change it up. Any suggestions? Its a bit of a long post, so read it if you can be bothered!
Eating - approx 1400 cals
Breakfast
½ cup rolled oats(raw)
or natural muesli
½ lowfat soymilk w/ scoop protein powder
½ cup berries/or banana
or a smoothie with banana/scoops protein/LSA/1cup soymilk
Mid morning
2 rice cakes/vita weets with thin spread avocado and 20g cheese or turkey
or 200g yoghurt and handful nuts(if I don’t have the LSA in morning)
Lunch
2 rye wraps: 100g chicken/tuna and hommus,salad,1/8 avocado
or in a roll instead of wraps.
Mid Arvo tea
2 rice cakes with avo and turkey
or piece of fruit and handful of almonds(if not already had nuts today)
Dinner
150-200g protein: usually chicken/pork fillet or steak
green salad with cucumber/capscicum/toms/a little shaved parmesan
1tab olive oil with basalmic vinegar for dressing.
Evening(if still hungry..)
Small tub of yoghurt
Training: 4 days per week. Cardio is done immediately after the training to keep heart rate raised.
Days 1 and 3: Back/chest/bicep + tricep (circuit style with limited rest between reps and sets)
Vertical traction machine 3x12reps/ lifting:32/35/40kg
Push ups(full body) 3x10reps
Seated row 2x12reps/ lift:50/60kg
DB bicep curls 2x12/ lift: 10kg
Fitball DB chest press 3x12reps/ lift: 8kg
Tricep press(using bodyweight) 3x10reps
Cardio: Interval run/20-25mins
Days 2 and 4: Legs/shoulders/abs
45 degree leg press 2x12 reps/ lift:60/70kg
Single leg lunge with db 2x12/ lift:7kg
Squat with bicurl and press 2x10/ 6kg
Fitball db side lat raises 2x12/4kg
Ballet Squats(6 partial/6 normal) 2x12/ 15kg
Db Rear Delts 2x12/ 15kg
Cardio: 20mins interval run/bike
Day 5 or 6: Additional cardio,40mins. 20mins@moderate and other 20 as intervals.