Boxer Diet

[wesrman]

Thanks a lot.

I'll try to make sure that the protein servings is spread more throughout the day rather than a lot at one given time. I'll look through some cookbooks and build a grocery list around sources of lean protein as well as carbs low on the glycaemic index.

I've been considering going for a run in the mornings for a while now and I think I'll start today, or tomorrow. Probably during the afternoon if I have time, it was 21 degrees Fahrenheit this morning. Too cold for me, even with sweats and long underwear.

I'd like to make a deadline for my goal weight for late May, and work towards that.

Its usually fairly easy to find a few ways to improve your diet and cut cals. Id love to help out since you're always so helpful to everyone here. Whats your typical day of eating look like?? Include times, and when your workouts are. Also your height and weight.

[Chris Nagel]

Hi Wes,

I usually have oatmeal for breakfast. I use old-fashioned oats, and add some about 15-20 grams of protein, frozen fruit, strawberries, blueberries, and/or cherries/bananas.

I go to the gym at around 10:30 a.m. or sometimes later in the afternoon. After my workout I have protein shake with a banana thrown in.

If I get hungry I'll have some toast, or occasionally a turkey sandwich. I'll eat an apple before dinner.

The dinner's menu varies. I had lasagna tonight, and home-made tacos, yesterday. 4-5 days in the week, I'll also eat a medium-sized salad on the side.

I eat an orange or a grapefruit in the evening to stave off hunger, although I'll help myself to some desert sometimes.

The challenge has been to cut a lot of impulsive snacking out of my diet. Which, I've only been doing for the last week or so.

I've also going out of my way to get some extra aerobics when I can this last week. I go on a hike with a couple friends about 3 or 4 times a week, and for a few times a week, I'll hit the track in the morning.

I'm about 5'7, and my weight is now around 155lbs in the morning when I get up in the morning.

I'm reasonably pleased with my progress so far. Consistency is going to be the key thing for me, although I'm always looking for little ways I can improve with.

[wesrman]

Hi Wes,

I usually have oatmeal for breakfast. I use old-fashioned oats, and add some about 15-20 grams of protein, frozen fruit, strawberries, blueberries, and/or cherries/bananas.

I go to the gym at around 10:30 a.m. or sometimes later in the afternoon. After my workout I have protein shake with a banana thrown in.

If I get hungry I'll have some toast, or occasionally a turkey sandwich. I'll eat an apple before dinner.

The dinner's menu varies. I had lasagna tonight, and home-made tacos, yesterday. 4-5 days in the week, I'll also eat a medium-sized salad on the side.

I eat an orange or a grapefruit in the evening to stave off hunger, although I'll help myself to some desert sometimes.

The challenge has been to cut a lot of impulsive snacking out of my diet. Which, I've only been doing for the last week or so.

I've also going out of my way to get some extra aerobics when I can this last week. I go on a hike with a couple friends about 3 or 4 times a week, and for a few times a week, I'll hit the track in the morning.

I'm about 5'7, and my weight is now around 155lbs in the morning when I get up in the morning.

I'm reasonably pleased with my progress so far. Consistency is going to be the key thing for me, although I'm always looking for little ways I can improve with.

Honestly Chris u eat similar to me, except i eat more protein than u. (Im 5'8-5'9 155-160 lbs) I think if u follow this you're not going to have a problem. you seem to have it spot on. Im not surprised.

If u feel like snacking choose something high in protein rather than carbs. That way u will feel fuller, longer. Cottage cheese with fruit is a great choice. If u replace the late night desert with this ^^ you should cut some cals easily and help your muscles recover better.

You can also add in mini workouts here and there to burn extra cals and speed up your metabolism. Things like a quick 1 mile run, 15 mins of jump rope, a few sets of push ups etc will burn a few cals and improve your work capacity at the same time.

Have you read Ross' book Infinite Intensity?? Its prolly my fav workout book.

If none of this is producing fast enough results u can start counting calories and macros using FitDay - Free Weight Loss and Diet Journal and figure out your BMR and ensure that you're burning more cals than your eating. Its a pain in the ass sometimes, but its the most sure fire way to ensure you lose fat on a steady basis.

GL.

[Chris Nagel]

Thanks Wes, I appreciate your concern.

Anyway, I bought extra fruit, bananas, apples, oranges/tangerines, so that it should stave off any hunger pangs that I get. I also try to drink enough water or tea, and I've found that it helps a lot too.

I'm going to alternate doing a morning run with using the stationary bike, and I'll do some jump rope on days that I use the bike.

I'll do some extra exercises periodically throughout the day, and it should help in the long run.

Thanks, mate. I hope you're doing well.

[wesrman]

No prob Chris. Hope it goes well for ya. You can get some ideas from RossTraining.com Blog.

[Chris Nagel]

No prob Chris. Hope it goes well for ya. You can get some ideas from RossTraining.com Blog.

Yeah, I browse Ross's site, all the time.

Anyway, do you own a copy of Never Gymless? I saw a copy on Amazon for $15, and I'm thinking of getting it, especially since I plan on going on some trips overseas and I'll have very litter exercise gear. If so, what do you think of it?

[wesrman]

I dont have it. I have Infinite Intensity which i hear is similar, but uses dumbells along with bodyweight exercises. Never gymless uses bands.

[SEB]

doing this for free is very nice. I submitted my question.
Thanks for this again

Seb