Hey all, recently I’ve switched occupations, from waiting tables and supermarket work (light-moderate activity) to a sales floor job (highly sedentary, even though it is a fitness equipment retailer). With the switch, my work out routine had suffered and I’d managed to put on at least 10 lbs of fat in about 4-5 weeks (200-210). I feel I’ve been able to adjust my workout schedule to fit my job hours, and eliminate obvious excesses in my diet.
I’m still having trouble nailing down an appropriate diet to fit my needs, especially with the drop in daily activity (even using the cardio pieces doesn’t make up for the change). Any suggestions you guys can make?
General outline of my current diet:
8:30/9am - Protein Shake, Meal Replacement Bar
12/1pm and 6/7pm - 1 1/2 cups Mixed Vegetables, 6-8 oz Chicken
Post Workout - Protein Shake, Meal Replacement Bar
8/9pm - Same as mid day meal OR protein shake
Supplements: Creatine, Multi-vitamin/mineral, CLA, Fish Oil(just started this one)
Also, through the day I drink 2-3 sugar free energy drinks. My workouts are usually around 2 or 3pm or after 7, depending on if my manager is in (love this place) and about 30-45 minutes in duration. I use a lower/upper body split and warm up with 5 minutes light cardio (rower on upper body day, elliptical on lower).
[quote]D_S wrote:
Hey all, recently I’ve switched occupations, from waiting tables and supermarket work (light-moderate activity) to a sales floor job (highly sedentary, even though it is a fitness equipment retailer). With the switch, my work out routine had suffered and I’d managed to put on at least 10 lbs of fat in about 4-5 weeks (200-210). I feel I’ve been able to adjust my workout schedule to fit my job hours, and eliminate obvious excesses in my diet
I’m still having trouble nailing down an appropriate diet to fit my needs, especially with the drop in daily activity (even using the cardio pieces doesn’t make up for the change). Any suggestions you guys can make?
General outline of my current diet:
8:30/9am - Protein Shake, Meal Replacement Bar
12/1pm and 6/7pm - 1 1/2 cups Mixed Vegetables, 6-8 oz Chicken
Post Workout - Protein Shake, Meal Replacement Bar
8/9pm - Same as mid day meal OR protein shake
Supplements: Creatine, Multi-vitamin/mineral, CLA, Fish Oil(just started this one)
Also, through the day I drink 2-3 sugar free energy drinks. My workouts are usually around 2 or 3pm or after 7, depending on if my manager is in (love this place) and about 30-45 minutes in duration. I use a lower/upper body split and warm up with 5 minutes light cardio (rower on upper body day, elliptical on lower).[/quote]
My best nutrition advice to you is to drop the sugary energy drinks immediatley. All that is, is just empty calories that your body is not puting to use. Instead try to get the most carbs/cals around your workouts.
Have a good solid breakfast, not just a MRP. Try doing more cardio.
Also there are plenty of ways you can stay active in a sedentary job if you really want to. For instance every given amount of time hit up some push ups, do calf raises while ur standing, just move more. That is how your body burn the calories. Be Active.