Stop eating fast food. Just stop.
By no means am I an expert on this subject, but I've been following a diet that looks roughly like this:
Breakfast
- Egg white omelette or scrambled (add diced green pepper, spinach, onions, or any vegetable you like). I use 4-6 eggs.
- Fresh fruit of your choosing (about 1 cup)
- If I don't have time to make eggs, I make a protein shake with 1/2 cup skim milk, frozen fruit (big bag from Costco), and protein powder.
Midmorning snack
- Protein bar (bought in bulk at Costco). 30g protein
- Or, a few ounces of cottage cheese
Lunch
- Chicken salad (a full 8 oz can of pre-cooked/pre-diced chicken breast, chopped celery, green onions, 2 tablespoons fat-free mayo, and a bit of dijon mustard)
- Or, a chef salad
-Water for my drink
Mid-afternoon snack
- Protein bar
- Or, a few ounces cottage cheese
- Or, some cashews. Not too much.
- Maybe a protein shake in addition to these.
Dinner
- A cup of steamed veggies (broccoli, brussel sprouts, green beans, whatever you like)
- About 8 ounces of lean protein (grilled chicken/turkey breast, lean beef, turkey burger)
- Every other day or so I'll have some carbs with dinner (1 cup wild rice, 6 ounces of soba noodles, or half of a whole-grain English muffin)
- Beef stir fry is also a good option
- Any pork tenderloin also is an option
- For sauces, I'll make a red pepper puree or a gravy. I make the gravy with unbleached pure white flour, some shallots, a little white wine, and fat-free chicken broth. I only use about 2-3 tablespoons each meal and leave the rest frozen or refrigerated. Let me know if you want the recipes for either of these.
- Protein shake, or water.
Evening snack
- Some nuts, or
- String cheese, or
- Rice cake, and
- Water
This is just an example of my daily routine. You want to be eating 5-6 times per day. This will increase your body's metabolism. If you only eat two or three times per day, your body will go into a sort of "starvation mode" where your metabolism shuts down. So the key is to stay consistent throughout the day. Carry a protein bar or two with you during the day, in case you don't get a chance to have a meal.
Chicken and turkey breasts can be purchased at Costco in bulk cans. These are nice because they are readily available in the kitchen and you don't have to spend time cooking a chicken breast and dicing it (or whatever). I know some guys who will cook their food on Sundays and have it ready for them during the week. I also cook a few cups of rice ahead of time and keep it in the fridge for when I need it. The fruit stays frozen in the freezer and is ready when I need it. There's nothing I love more than a nice fruity protein shake. Tastes great and gives you what you need.
The key is to make it as simple on yourself as possible. It takes me 5 mins to make a chicken salad or chef salad. I would stay away from any fast food. Subway included. Thing is, you should be focused on making healthy eating a part of your daily routine. After awhile, those fast-food cravings will go away and the thought of slamming a Volcano taco will make you sick. And as you get more into your fitness routine, you can SLOWLY start adding more carbs. As I understand it, in the initial phases of a new exercise regimen, your body is consuming the energy from the stored carbs already in your body. Oh, and quit consuming sugar too (in any form).
Also, when you're working out, be sure that you're reaching your target heart rate. You might need a heart rate monitor, or at least you should be constantly checking your pulse on your own. The duration of your treadmill work is inconsequential. If you're not reaching your target rate, then it doesn't matter. Everyone is different with regard to their target rate. Find yours.
Hope this helps. If I'm wrong or off-base here with any statements, maybe some of the more knowledgeable guys here can clarify. But my diet is closely aligned to BibleBelt's suggestions. That dude is an MMA athlete in his thirties and in great shape.
Best of luck with achieving your goals!
