Sorry it takes me a while to resond im still in Iraq and am limited to internet.
My day usually goes something like this
Bro, I don't know how it is in your particular situation over there. Some of my buddies who have been deployed have said that trying to stay on a good eating plan is easy over there, but I realize every situation could be different. I'll write it out though assuming yours is like theirs
8pm wake up
9pm Start work
When you wake up, eat, don't wait an hour and a half, eat when you get up.
930 pm - I have a sandwich wrap, usually consists of Turkey and Cheese W/ lettace, tomato, onions, and Jalopenos. (No mayo or mustard)
If you're trying to lose weight, mustard is fine..eat all you want, it won't hurt a thing. However, if you're trying to lose weight, it's best to limit fruit, and if you're struggling, it's usually best to cut it out all together until you get the weight off. Yes, I know there are health benefits to fruit, but there is nothing in fruit that you need that you can't get somewhere else.
If you're struggling to lose weight, drop the cheese, it's just more unneeded calories.
1130pm - I have a Salad W/ Light dressing, and usually a side of fruit.
Drop the Light Dressing. Almost all light dressings still have lots of sugar, they call them light because they are low in fat. The fat in dressings is not the problem, it's the sugar. Find a sugar free Balsamic or Italian or use oil & vinegar.
...also, again, drop the fruit
5am Breakfast - 4 Hardboiled Egg whites, and a bowl of Ceareal, with Soy milk and toast.
Cereal, there is no place for cereal on a weight loss diet. Same goes for toast. Soy milk, if it's got any sugar in it, then absolutely toss the stuff in the trash. Plus, Soy is a poor choice for protein IMO
930am Get off work and head home
945-11am Gym, (ill describe below)
11am I grab a tuna sandwich and take off the bread. and I eat an Apple.
...again, fruit
12-2pm is my personal time... Time for emails phone and phone calls.
2pm - 8pm I sleep
As for my workouts...
Mon, Wed, Fri I do mixed cardio. we have a treadmil, bike, eliptical, and stairs. I usually do each one for 10 min. And increase the difficulty every min for the first 5 min. Then after 5 min I restart where I Was.
Tuesdays Are my Run days, I usually bust out 2 miles in 15 min then stop and bike 3 miles in 9, and alternate for the next hour or so.
Thursdays are my Bike/ Eliptical days, I alternate every 15 min.
****Each day I start with 25X4 Pushups and situps as a warm up.
Try steady paced cardio, stay in the 130 beats per minute range for the entire time...this is much more adequate for pure fat loss.
Notes on all I said:
*Drop the fruit
*Drop the bread
*Drop the Soy
*Drop the cheese
*Drop the cereal
*Drop the light dressing if it has sugar in it (there are some that don't but most do)
*Your 11:30p.m. meal, does it have protein with it? The way you wrote it out I am assuming no. Maybe there is meat in the salad, I don't know. Point being, there should be protein in every meal.
*Carbs should be limited, that's why the bread, cereal and all the fruit are not recommended.
*You should add in good fats, lean cuts of healthy fatty meats, nuts peanut butter, olive oil, whole eggs, fish oil, etc. You should rely on fats more then carbs for losing weight.
More notes on the fruit:
With my clients trying to lose weight, if they're a competitor fruit is taken out on day one. If they're not a competitor I limit their fruit intake to one piece per day...if this is the case I have them eat it in their first meal or the meal before they go to the gym. If weight loss stagnates, we cut it out all together until the weight is dropped.
