Eat right, drink lots of water. Walk and Golf.

that is my diet. I try to eat as much organic as possible, you just feel better when you do.

 

I think it's more me than my wife, but you know how that goes...I know my wife is more critical of herself than I am of her...

JD...I'm glad those rainbow guys kept their comments to themselves...would'a had to sock em! Sorry, that was my GAYdar talkin'.

 

Alright Randy, If you arethinking to yourself "What can I eat..." Well here are a few options that I usually go with in a day:

Breakfast:
Whole Wheat Bagel (Lite Cream Cheese)
Oatmeal with Brown Sugar (The real stuff not the instant stuff)
Glass of V8
Eggs
Bacon (center cut)
Protein Shake

Lunch:
Baked Chicken Breast
Chicken Quesodillas
Tuna (In a pouch Hickory Smoked)
Sushi
Baked Fish
Turkey Sandwich on wheat bread
Chicken Ceasar salad (Easy on the Ceasar dressing)
Roadhouse Chilli
Grilled Chicken Pasta (Whole Wheat Pasta in Marinara sauce not Alfredo)
Meal Replacement Protein Shake

Sides:
Brown Rice
Steamed Brocolli
Fruit
Mashed Potatoes
Baked Potato (Lite butter and cheese)
Side Salad (Lite Dressings)

Snacks
Crunchy peanut butter (Tablespoon)
Smoothie (Fruits, Protein Powder)
String Cheese
Light Yogurt
Fruit
V8
Glass of Skim Milk
Protein Shake

 

Work Out Options:

Chest:
Flat Bench Press
Flat Dumbell Bench Press
Incline/Decline Bench Press
Cable Crossovers
Dumbell Flys
Cable Flys
Push ups

Back:
Lat Pull
Pull Ups
Seated Row
Dumbell Bent Over Row
Barbell Bent Over Row
Cable Single Arm Row

Shoulder:
Military Press
Dumbell Lateral Raises
Dumbell Front Raises
Dumbell Shoulder Press
Machine Shoulder Press
Barbell Raises
Barbell Shrugs

Arms:
Dumbell Bicep Curl
Barbell Bicep Curl
Incline Curl
Decline Curl
Reverse Curl
Cable Curl
Cable Tricep Pushdown
"Skull Crushers"
Dips
Narrow Position Push ups
Barbell Tricep Overhead Press
Dumbell Tricep Overhead Press

Legs:
Barbell Squat
Straight Leg Deadlift
Leg Press
Dumbell Lunges
Single leg Squats
Barbell Front Squat
Machine Calf Raise
Leg Press Calf Raise
Wide Stance Squat
Power Clien

Abs Are Optional But they will get plenty of work on a good Leg and arm day to help stabilize your body. If you want Ab specific exercises let me know.

When you run try to keep it to this format:

Stretch- 7 minutes
Warm Up- 5 Minutes
Intense Training- 12-15 minutes
Cool Down- 5 minutes

 

And is that one item from each list? For instance...A glass of V8 would be a good breakfast?

 

Dave...thank you for that...it will help a lot!

 

A glass of V8 for breakfast isn't really enough to fuel your mornings. My usual breakfast is a serving of oatmeal with protein powder or a few eggs. You want a good balance of protein, carbs, and fats. A breakfast burrito is a quick and easy choice. Scrambled eggs with low fat cheese and salsa wrapped up in a small tortilla.

 

I see...cool. Normally, a cup of coffee and a Special K bar is all I have. Then, for lunch, a sandwich from Subway or left-overs from the night before and for dinner, any assortments of dishes my wife makes...she can cook...

 

It doesn't seem like you take that many calories in then from what you just described.

 

I dunno.

 

Special K bar = 160 calories
Subway sandwich w/ cheese = 300-400 calories
Dinner = I'm estimating 600-700 calories?

So that's like ~1260 calories.

 

well, an occasional snack like a banana or something in between..but I'm sure my wife's meals are more than 600 calories...usually includes pasta or cheese or bread of some sort...and I probably eat more than a "serving". Okay, I'm a fat bastard.

 

lol ok...so it sounds like you end up pigging out at dinner time. If you acclimate yourself to several smaller meals throughout the day, you won't overeat at dinner time. That's what ends up happening to people that don't eat breakfast. They overeat at lunch/dinner to make up for the starvation they've endured.

Breakfast ideally should be your largest meal of the day with lots of complex carbs (slow burning for sustained energy like oatmeal). Say you eat dinner around 6:30...well by the time you wake up and eat breakfast at like 8am, it's been over 13 hours since your last meal. You need to "break" the "fast" with a good breakfast.

 

AHHH, I see. Good points...

 

Yeah I was saying that V8 was a good compliment to a good breakfast since I would agrue that very few of us actually get our alotted amounts of veggies in a day. You slam a glass or 2 of that in your day and presto.....veggies. But yeah breakfast is important, it doesn't necessarily have to be your biggest meal.....but it should get a good base for the rest of your day. Complex carbs are a great start, and a start on your protein intake is also good. Like Moog said, eggs, low fat cheese, yogurt, skim milk, whole wheat toast, whole wheat bagel. Things like that.

You are definately not taking in enough calories. I've found the cheapest and easiest way to take down some serious protein and calories in a day is to get Shaker cups and put protein powder in them and while you're at the office get some milk from a little shop or something for like $2. Thats an instant 40 grams of protein and 300+ calories for $2. Buy the powder in bulk and thats the cheapest meal you'll have all day.

You should eat breakfast before work
A snack at work before lunch
Lunch
A snack befoer you leave work
Dinner
Post dinner snack

That's 6 right there. If you really want to be hardcore you could go for 2 snacks after lunch and before dinner to put you at 7.