The 9-5 Lean Meal Plan
Discussion
Since graduating 4 years ago , i have had a "proper" 9-5 (in reality its 8-5) and still trained. All my core lifts have gone up as one would expect, i have been in gym for years. I have nailed my strength program down , and figured out how to do enough cardio to keep fit but not kill myself (as i hate running).
During last winter , i decided to try the before work training method. It made me as sick as a dog , with frequent loo trips hampering my training and this inturn escalated my weight.
Fast forward to April , my first born child has not long came into the world and i have decided to do fri,sat,sun back at my old gym. I walk in and everyone comments , whats happened to you your now huge (not a good sign).Unfortunatley my time for cardio is now gone,as after work i want to spend as much time with my lad as possible.
So i have gone to push,pull,legs combined with 531 for the core lifts, which i am happy about. At currently 19stone and 6ft 4 , i have at looked at my one downfall and thats always been the diet.
Currently i have on a typical work day:
weetabix breakfast biscuits @7.30 on the way in.
water
chicken wings @1.30 on lunch
skinless chicken breast (george foreman) , prawns (fried), turkey (southern fried) ,salmon (oven)
) and rice or mash @6.30-7.30
the odd biscuit when the mrs waves one in front of me.
What i want to do is reduce the need for a large meal in the evening , and introduce work friendly snacks.
Ideally i want to do the following:
7.30 breakfast - traffic friendly to eat
10.30 snack
1.30 lunch
3.30 snack
6.30-7.30 dinner
There is no fridge in my office so shakes are out as i can only stomach them with milk. Does anyone have a basic plan that i could adapt , the internet is full of meal plans for every 2 waking hours which just isnt feasible.
During last winter , i decided to try the before work training method. It made me as sick as a dog , with frequent loo trips hampering my training and this inturn escalated my weight.
Fast forward to April , my first born child has not long came into the world and i have decided to do fri,sat,sun back at my old gym. I walk in and everyone comments , whats happened to you your now huge (not a good sign).Unfortunatley my time for cardio is now gone,as after work i want to spend as much time with my lad as possible.
So i have gone to push,pull,legs combined with 531 for the core lifts, which i am happy about. At currently 19stone and 6ft 4 , i have at looked at my one downfall and thats always been the diet.
Currently i have on a typical work day:
weetabix breakfast biscuits @7.30 on the way in.
water
chicken wings @1.30 on lunch
skinless chicken breast (george foreman) , prawns (fried), turkey (southern fried) ,salmon (oven)
) and rice or mash @6.30-7.30
the odd biscuit when the mrs waves one in front of me.
What i want to do is reduce the need for a large meal in the evening , and introduce work friendly snacks.
Ideally i want to do the following:
7.30 breakfast - traffic friendly to eat
10.30 snack
1.30 lunch
3.30 snack
6.30-7.30 dinner
There is no fridge in my office so shakes are out as i can only stomach them with milk. Does anyone have a basic plan that i could adapt , the internet is full of meal plans for every 2 waking hours which just isnt feasible.
Edited by pimpchez on Thursday 18th June 12:42
Have a look at nuts and beans. I know your asking for a meal plan but I cant help with that, but I do think you need to vary what your eating more.
Id also ditch the rice/potato/pasta and have more veg/salad instead.
Feeling full isn't about packing yourself with huge meals, I eat very small meals and rarely feel hungry, I feel hungry around the times im supposed to eat. Protein is key.
The only real solution you have if you don't have access to a fridge is either A. eat tinned/packets or B. buy a fridge for work.
Im on a cut (I constantly seem to be cutting) and I have
Breakfast - porridge
Mid morning snack - apple
Lunch/Evening meal (I have 2 meals but its stuff from this list) - salad (no dressing), boiled egg, sliced ham , tinned or frozen tuna, soup from a can or sometimes homemade, yoghurts, steamed chicken/turkey, nuts usually cashew. (this is pretty mix and match)
Protein shake after my morning run and after I lift heavy things, which I don't do on the same day. I also count my calories.
I find the trick is just to eat stuff that hasn't been messed around with.
Id also ditch the rice/potato/pasta and have more veg/salad instead.
Feeling full isn't about packing yourself with huge meals, I eat very small meals and rarely feel hungry, I feel hungry around the times im supposed to eat. Protein is key.
The only real solution you have if you don't have access to a fridge is either A. eat tinned/packets or B. buy a fridge for work.
Im on a cut (I constantly seem to be cutting) and I have
Breakfast - porridge
Mid morning snack - apple
Lunch/Evening meal (I have 2 meals but its stuff from this list) - salad (no dressing), boiled egg, sliced ham , tinned or frozen tuna, soup from a can or sometimes homemade, yoghurts, steamed chicken/turkey, nuts usually cashew. (this is pretty mix and match)
Protein shake after my morning run and after I lift heavy things, which I don't do on the same day. I also count my calories.
I find the trick is just to eat stuff that hasn't been messed around with.
Hoofy said:
If you do have a bowl of cereal, watch out for cyclists with helmet cams! 
If you want to lose weight, I don't see why there's an issue with a big dinner.
I cant believe that woman , i only saw that yesterday to. My idea is oats in a jar , and drink .No spoons or bowls required. If you want to lose weight, I don't see why there's an issue with a big dinner.
Foliage said:
Have a look at nuts and beans. I know your asking for a meal plan but I cant help with that, but I do think you need to vary what your eating more.
Id also ditch the rice/potato/pasta and have more veg/salad instead.
Feeling full isn't about packing yourself with huge meals, I eat very small meals and rarely feel hungry, I feel hungry around the times im supposed to eat. Protein is key.
The only real solution you have if you don't have access to a fridge is either A. eat tinned/packets or B. buy a fridge for work.
Im on a cut (I constantly seem to be cutting) and I have
Breakfast - porridge
Mid morning snack - apple
Lunch/Evening meal (I have 2 meals but its stuff from this list) - salad (no dressing), boiled egg, sliced ham , tinned or frozen tuna, soup from a can or sometimes homemade, yoghurts, steamed chicken/turkey, nuts usually cashew. (this is pretty mix and match)
Protein shake after my morning run and after I lift heavy things, which I don't do on the same day. I also count my calories.
I find the trick is just to eat stuff that hasn't been messed around with.
A fridge at work wouldn't work , i am not at senior management just entry level. I have found an electric coolbag on amazon , i actually didn't know they existed until you mentioned having a fridge. It seems like a great idea , as this doesn't limit what i can bring in and ear cold. Id also ditch the rice/potato/pasta and have more veg/salad instead.
Feeling full isn't about packing yourself with huge meals, I eat very small meals and rarely feel hungry, I feel hungry around the times im supposed to eat. Protein is key.
The only real solution you have if you don't have access to a fridge is either A. eat tinned/packets or B. buy a fridge for work.
Im on a cut (I constantly seem to be cutting) and I have
Breakfast - porridge
Mid morning snack - apple
Lunch/Evening meal (I have 2 meals but its stuff from this list) - salad (no dressing), boiled egg, sliced ham , tinned or frozen tuna, soup from a can or sometimes homemade, yoghurts, steamed chicken/turkey, nuts usually cashew. (this is pretty mix and match)
Protein shake after my morning run and after I lift heavy things, which I don't do on the same day. I also count my calories.
I find the trick is just to eat stuff that hasn't been messed around with.
A good cut would be nice , while limiting muscle loss as much as possible. I felt good around the 17-17.5 stone mark.
pimpchez said:
I cant believe that woman , i only saw that yesterday to. My idea is oats in a jar , and drink .No spoons or bowls required.
It is shocking but even having a drink can land you in court. Even if you have nice norks.http://www.dailymail.co.uk/news/article-2594988/Co...
I delay breakfast to about 10am and have Porridge,
Chicken Sandwich and a few mixed nuts at lunch
3.30/4.00 Banana and a yogurt, energy for the ride home.
Tea, pretty much whatever is on offer, last night was my sons 18th so was Steak and chips in a restaurant, but no beer, no starter, no sides, no dessert.
I have pretty much stopped eating crisps (my food weakness) and sweets, wife gets them out in the evening and not having any, and not all that bothered.
I have cut out alcohol in the week, had a few last weekend but I think I need to cut it out entirely, at least until I get down to a sensible BF percentage, was 31.5 percent, now 30.0, it is going to be a long haul, seems harder than a few years ago.
Chicken Sandwich and a few mixed nuts at lunch
3.30/4.00 Banana and a yogurt, energy for the ride home.
Tea, pretty much whatever is on offer, last night was my sons 18th so was Steak and chips in a restaurant, but no beer, no starter, no sides, no dessert.
I have pretty much stopped eating crisps (my food weakness) and sweets, wife gets them out in the evening and not having any, and not all that bothered.
I have cut out alcohol in the week, had a few last weekend but I think I need to cut it out entirely, at least until I get down to a sensible BF percentage, was 31.5 percent, now 30.0, it is going to be a long haul, seems harder than a few years ago.
pimpchez said:
I have found an electric coolbag on amazon , i actually didn't know they existed until you mentioned having a fridge. It seems like a great idea , as this doesn't limit what i can bring in and ear cold.
A normal coolbag with a frozen bottle of water or proper ice block in would probably suffice if it's just to keep milk and a bit of lunch chilled. You can drink the water once it's melted too.GreenDog said:
pimpchez said:
I have found an electric coolbag on amazon , i actually didn't know they existed until you mentioned having a fridge. It seems like a great idea , as this doesn't limit what i can bring in and ear cold.
A normal coolbag with a frozen bottle of water or proper ice block in would probably suffice if it's just to keep milk and a bit of lunch chilled. You can drink the water once it's melted too.pimpchez said:
GreenDog said:
pimpchez said:
I have found an electric coolbag on amazon , i actually didn't know they existed until you mentioned having a fridge. It seems like a great idea , as this doesn't limit what i can bring in and ear cold.
A normal coolbag with a frozen bottle of water or proper ice block in would probably suffice if it's just to keep milk and a bit of lunch chilled. You can drink the water once it's melted too.Gassing Station | Health Matters | Top of Page | What's New | My Stuff