I am 42 years-old and 218 pounds. I work out at least 5 to 6 days a week, and I do about 30 to 45 minutes of cardio (treadmill or elliptical) daily. I don’t do much to work on my abs, but I really would like to have a 6-pack. I usually make a smoothie for breakfast that has spinach, low-fat yogurt and fresh fruit. For lunch, I eat a spinach salad, and for dinner a full-course meal. What do you recommend that I change? – Vincent
MAKE LUNCH YOUR MAIN MEAL instead of dinner. For a six-pack dream to become reality, losing weight will help shave-off some abdominal fat. Core work is a must! Eat lighter toward the evening, avoid alcohol and stay away from foods with refined flour/added sugars. – Debbie J., MS, RD
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Hey Vincent!
I have the same problem. i go to the gym 7 times a week and if possible twice a day during the week (swimming in the morning and cardio/weights at night). Six weeks ago, I started the south beach diet which helps you learn how to eat healthier (and more cautious about what you put in your body) by getting rid of bad carbs and sugar in your diet. For the first two weeks, you are not allowed to eat any carbs/sugar (I know it sounds hard but it will get easier after the diet couple of days). You’ll get your protein mostly from lean meat and eggs (in order to keep up your workout routine). After that, you can start adding good carbs (whole grain foods, fruits, etc). once you start that phase of the diet, you will feel full quicker and longer. I have lost 20 lbs in 6 weeks and feeling great. Haven’t gained anything back yet and I have lost interest in unhealthy foods. Now I am focusing on toning up. Seeing how much weight I have lost, motivates me to work out harder and more efficient at the gym.
I also agree with the answer above given to you question. I would eat a bigger meal for lunch, and less for dinner. You are more likely to burn the calories from lunch throughout the day than later at night.
Good luck on your journey and keep us updated!
Dani
Great Advises,Thank you!
I work graveyard shift, from 9 pm to 6:30 am. My last meal before bed time (9 am) is around 7 am and this is VERY light. Usually a grapefruit or avocado or yogurt and a few ounces of natural granola with cane instead of processed sugar. My main meal is around 5 pm and this has the most carbs, an hour after I wake up. Lunch is second largest (1 am) fewer carbs, more protein.
Does this sound right?
YES, your basic meal framework and timing sounds like it will support your activity schedule. If you’re eating 4-6 servings of grains, 5-7 servings fruits+vegetables, 6 oz protein and a few fat and dairy, then you’re on the right track! (Calories depend on body size, level of exercise and weight goals.)
Others have asked similar questions about night shift eating — check out http://bloglafitness.azurewebsites.net/2013/08/01/should-i-snack-when-im-trying-to-fight-falling-asleep-at-work/#more-4286
Hi, i was wondering if a lean shake and a pro-scult from gnc ginetixhd around 7 pm and a protein shake after the workout around 10 is ok so late?? Everywhere i read about flat/ six pack they say not to eat late at night but that is when i workout, what should i do?