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Anonymous
you don't need any extra protein.
Eat like its your new religion- 5+ meals a day (including snacks), reduce your portion sizes. Be the rabbit!
Types of food you want to be eating: vegetables, fruits, unsalted nuts (almonds, pistachios, all sorts), lean meat- chicken, tuna - you will get bored of chicken and tuna, however it is good for you. In terms of variety there is little choice unless you research it yourself, stick to basics, here is a plan for a day, and everyday:
breakfast:fibre cereal + half a glass of milk + no sugar oj + scrambled eggs + fruit snack: handful of almonds + banana lunch: chicken breast + salad + apple or banana snack: plain delicious yoghurt + fresh berries thrown in dinner: tuna sandwiches + glass of milk midnight: wake up eat some cottage cheese and nuts
now here is your new workout schedule:
1. do couch to 5k routine (google it, theres even a nice podcast setup for you, so all you have to do is download each week and listen on your ipod as you run)
2. on the days you are not running do: 100 pushups, 100 crunches, 100 bodyweight squats - you can break it up like this 10,10,10 x 10 (with say 5seconds break between each set)
thats it. This will add muscle tone to your flabby little body, and ensure you lose fat.
Don't believe me? What do you have to lose, try it out for a month- keep strict to your diet, plain yoghurt doesn't mean sweetened crap with pretend fruits in it, fruit with almost every meal means fruit with almost every meal, I dont believe in that calory counting shit- just eat enough and eat clean every day. You will notice you have much more energy, feel better, and enjoy running and working out.
And once a week indulge yourself with a cheat meal ;)
If you have any questions feel free to ask.
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