First off, when I say weightlifting I am not referring to competition level lifting but those interested in a good physique and healthy lifestyle. I fit into the second category and after years of lifting I have continually noticed the hardest part about getting in shape, cutting fat, or adding muscle is the diet. Lifting technique, form, and scheduling is really not that hard and is far less important than dieting. It is so easy to out-eat your workout. Now, that we understand the problem we need to fix it. If you have been told over and over again that you don't need to focus on protein loading if you have a rounded diet it can become incredibly annoying. While true, it can be difficult to always have a rounded diet (carbs, veges, fruits, dairy, meats). The best solution I have found and been using for a while now involves cooking several small meals and sealing them in Tupperware. You end up with tasty, healthy meals on the spot. Here is how you go about it:
1. Understand the plan first. You will be eating three small meals throughout the day and beginning and ending your day with a protein shake for a total of five meal during the day. This amounts to 35 meals per week or (subtracting the protein shakes), 21 prepared meals.
Be Comprehensive Your doctor will mention possible complications that might result from any of your ongoing medical issues, but it is your responsibility to make sure he knows about all your symptoms.
People don't usually keep things from their doctor consciously, but it can easy to simply forget certain symptoms you may have experienced when you're in the doctor's office. A good way to combat this is to keep a record of any sensations or feelings you may experience. That way, you can quickly look over them before you go to the doctor's office.
4. Head to the store and buy ingredients you need.. Make sure to bring three different possible meals for the week with you. The reason why is that certain items may be on sale and you can save quite a bit of money; this is especially true of meat. Look around for the sales and decide which meal you will cook this week.
Take Charge While doctors have all the training, never forget that you are the patient. You are the one dealing with the symptoms and the results of any medical issues you may be experiencing. Usually doctors are good at remembering this, but sometimes their diagnosis can be more technical rather than taking you into account.
So don't be afraid to speak up. Always treat your doctor with respect, but make sure that he or she knows your situation. And if they have forgotten, don't be afraid to remind them. Also, always remember that you are paying money and taking time out of your day to find the best possible way to keep you healthy. If anything that your doctor suggests makes you feel uncomfortable, ensure that you make it known.
7. Put your food into the freezer and a few in the fridge so you have meals ready to go when you are hungry and then others frozen so they don't go bad. Each morning shift the next day's meals from the freezer into the fridge so they can thaw.
8. When the day starts drink a protein shake before leaving the house and make sure to grab two meals from the fridge before you head off to work. Around 11 am you will eat your first meal (I eat mine while at my desk) and then another at around 2 pm. When you get off work eat your last meal around 5-6 pm. Wait and hour or so and hit the gym while you still have a lot of energy but not when your stomach is full. After returning from your work out wait half hour and then finish off the night with another glass of protein shake. Side note: A lot of protein shakes and supplements are garbage in a container. It is extremely easy to start your own shake company and many mixes are relatively the same with varying price points. Some of them actually have more heavy metals than you should be consuming as well as other questionable ingredients. Do your research before you purchase and don't just buy the cheap sugary mess from Wal-Mart.
9. Enjoy your meals and your make the most of your workout. While this style of meal planning may not be for everyone I really enjoyed it. There are great benefits like only having to cook once a week and always having a good meal on hand if you are hungry (avoids binge eating crap). You can also save money this way by avoiding eating out and most importantly make the most of your workout by giving your body the nutrients and energy it needs to create muscle and eliminate fat. I realize the meal plan is more of an outline but this allows you to make adjustments if you like and find out meals you enjoy. Experiment to find out what you like and make sure to be consistent in your eating habits. A great part of exercise and meal planning is that a lot of health insurance companies will lower your premiums if you report consistent exercise and take health tests each year. So not only are you able to stay in shape but you get affordable health insurance as well.
1. Understand the plan first. You will be eating three small meals throughout the day and beginning and ending your day with a protein shake for a total of five meal during the day. This amounts to 35 meals per week or (subtracting the protein shakes), 21 prepared meals.
Be Comprehensive Your doctor will mention possible complications that might result from any of your ongoing medical issues, but it is your responsibility to make sure he knows about all your symptoms.
People don't usually keep things from their doctor consciously, but it can easy to simply forget certain symptoms you may have experienced when you're in the doctor's office. A good way to combat this is to keep a record of any sensations or feelings you may experience. That way, you can quickly look over them before you go to the doctor's office.
4. Head to the store and buy ingredients you need.. Make sure to bring three different possible meals for the week with you. The reason why is that certain items may be on sale and you can save quite a bit of money; this is especially true of meat. Look around for the sales and decide which meal you will cook this week.
Take Charge While doctors have all the training, never forget that you are the patient. You are the one dealing with the symptoms and the results of any medical issues you may be experiencing. Usually doctors are good at remembering this, but sometimes their diagnosis can be more technical rather than taking you into account.
So don't be afraid to speak up. Always treat your doctor with respect, but make sure that he or she knows your situation. And if they have forgotten, don't be afraid to remind them. Also, always remember that you are paying money and taking time out of your day to find the best possible way to keep you healthy. If anything that your doctor suggests makes you feel uncomfortable, ensure that you make it known.
7. Put your food into the freezer and a few in the fridge so you have meals ready to go when you are hungry and then others frozen so they don't go bad. Each morning shift the next day's meals from the freezer into the fridge so they can thaw.
8. When the day starts drink a protein shake before leaving the house and make sure to grab two meals from the fridge before you head off to work. Around 11 am you will eat your first meal (I eat mine while at my desk) and then another at around 2 pm. When you get off work eat your last meal around 5-6 pm. Wait and hour or so and hit the gym while you still have a lot of energy but not when your stomach is full. After returning from your work out wait half hour and then finish off the night with another glass of protein shake. Side note: A lot of protein shakes and supplements are garbage in a container. It is extremely easy to start your own shake company and many mixes are relatively the same with varying price points. Some of them actually have more heavy metals than you should be consuming as well as other questionable ingredients. Do your research before you purchase and don't just buy the cheap sugary mess from Wal-Mart.
9. Enjoy your meals and your make the most of your workout. While this style of meal planning may not be for everyone I really enjoyed it. There are great benefits like only having to cook once a week and always having a good meal on hand if you are hungry (avoids binge eating crap). You can also save money this way by avoiding eating out and most importantly make the most of your workout by giving your body the nutrients and energy it needs to create muscle and eliminate fat. I realize the meal plan is more of an outline but this allows you to make adjustments if you like and find out meals you enjoy. Experiment to find out what you like and make sure to be consistent in your eating habits. A great part of exercise and meal planning is that a lot of health insurance companies will lower your premiums if you report consistent exercise and take health tests each year. So not only are you able to stay in shape but you get affordable health insurance as well.
About the Author:
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