Mr.X -- Diet help for professionals or people that workout late

[Cuttup]

Mr.X,

Thanks for all of your wonderful advice on diets. However, after reviewing all of the posted diets, I haven't found one that fits the needs/schedule of a professional (someone at work from 8:30am until 7:30pm or so). I am currently doing a variation of the TKD diet without a lot of success.

As with most people, I am trying to cut while maintaining as much muscle mass as possible. I do not have a specific time frame, however, would love to see noticeable improvement before my sisters wedding at the end of May.

My stats: 180lbs, 5’9”, with about 16-19% body fat primarily in the love handles. I am naturally fairly muscular and seem to have a mesomorph body style.

My routine consists of weightlifting 3 days a week and cardio-boxing 3 days a week with a day off every 4th day.

My problems: I sit behind a desk all day and can only able to work out in the evenings after work (excluding weekends—I box on Sat. and lift on Sun). I usually get to the gym at about 8:30pm and leave at about 10:00pm. My boxing classes run from 8:30pm until 9:30pm. Generally I am in bed by 12:00am.

I would really appreciate any help in developing a diet for my needs. Thanks in advance.

Cuttup

If you're doing a TKD, why don't you start by posting a typical day's meals...

[Cuttup]

First, let me clarify, I believe the TKD diet is an excellent diet and will work in most cases. However, I also believe that it was not designed for a person that would need to replenish (with approx. 50 grams of carbs) at 10:00 to 10:30pm. Not to mention, going to sleep 3-4 hours later. Hence my dilema.

But, if it would still be helpful, I will gladly list my typical daily meals. Unfortunately, I will have to wait until after work to do so.

[Mr.X]

Originally posted by Cuttup
First, let me clarify, I believe the TKD diet is an excellent diet and will work in most cases. However, I also believe that it was not designed for a person that would need to replenish (with approx. 50 grams of carbs) at 10:00 to 10:30pm. Not to mention, going to sleep 3-4 hours later. Hence my dilema.

But, if it would still be helpful, I will gladly list my typical daily meals. Unfortunately, I will have to wait until after work to do so.

Post up your meals....w/o them it's hard for me to judge where you are and where you want to go.

A diet to take into consideration is the balanced diet/isocaloric:
40p/30c/30f
weight x 12

X

[Cuttup]

Here is a breakout of my average daily meals. I try to eat every two hours.

Meal 1:
Protein shake (Syntrax Nectar-no carbs)
1 Tablespoon Flax Seed Oil
2/3 Cup of Atkins Cereal (3 grams carbs)

Meal 2:
1 Slice Orowheat Bread (6 grams carbs)
All Natural Peanut Butter

Meal 3:
1 Large Chicken Breast
2 Cups Salad
Oil Dressing

Meal 4:
Protein Bar (3 net carbs)

Meal 5:
1 Large Chicken Breast
1 Cup Broccoli

Meal 6:
Protein shake (Syntrax Nectar-no carbs)

Cardio Within an hour (plus an hour long)

Meal 7:
Protein shake (Syntrax Nectar-no carbs)
Mixed with approx. ½ cup of Gatorade
(weight training day route last about 90 mins. and I add 50 grams of carbs. to my protein/gatorade shake)

Meal 8:
4 Egg White omelet
Sliced chicken breast
½ Cup Broccoli

Meal 9:
Possibly a pm protein shake (if at all)

[Cuttup]

Forgot to mention that I tried to add the carbs in my pre-workout drink a few times but kept feeling ill and would run out of gas halfway through my workout.

[Cuttup]

^

[Cuttup]

Thanks for the info.

Yeah, I started the sprints in the morning.. wow, and to think I thought I was in pretty good shape. I was pretty winded the first day and it has gotten progressively better.

Well, only ten days left until my sisters wedding.. I am going to try to ANPB diet. Hopefully it will help me shed 5 lbs. prior.