a diet that works with working.

[g3cko]

Hey, never really post on here, but am always working out in the real world, so this isn't another one of those I haven't worked out in 2 years and want to get back in shape threads. I am currently lifting 5 times a week, doing moderate cardio 3 times a week then hitting the track on the weekends for sprints, light jogging and walking. My diet has been pretty clean for years, no fried foods, no sweets during the week and no snack foods. I am looking to clean up and more importantly restrict my diet for the upcoming warm weather months. I want to be able to maintain my level of activity now, so I am wary of the low carb type diets. I also need something that will be able to compliment me being at my office during the week all the time. I work in a fast paced environment(mortgage company), so taking time out for meals is hard sometimes. I always look for the healthiest alternative whenever I get lunch, but I want to know some good foods for mid-morning and mid afternoon snacks as well as some lunch ideas that won't take too long to prepare. My stats now are 175-180 5' 10" I would estimate about 17-18% percent bodyfat realistically. I don't have a true goal in mind, just want to trim up the frame for shirtless weather. Sorry if that's a lot to take in all at once. Any input would be greatly appreciated.

[Hard Gainer]

I'm not one to give advice on "losing" weight but here's my 2 cents. Stuff for work that I've done before:

Oatmeal, add hot water out of the coffee machine and break up a protein bar in the bowl=good stuff.
Make the chicken the night before, throw it in a pyrex, and nuke it at work
Soy crisps, better than a bag of chips
Fruit, cut up some fruit and throw it in tupperware to bring along
Peanut butter, invest in some gladware and take a little peanut butter to eat with a granny smith apple, favorite of mine

Take a cooler to work with you, its a great investment, you can get everything ready the night before and just pack it in the cooler the next morning.

[Blown_SC]

Meal 1:
Lean Protein (Egg whites), 1/2 cup oatmeal

Meal 2:
Protein shake/Lean Protein (2 tbsp flax, or Udo's)

Meal 3:
Fibrous Green Veggies, Lean Protein

Workout

Meal 4:
PWO Nutrition (80-90g of Dex, 40-45g of whey)

Meal 5:
Fibrous Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
Shake with 2tblsp. Flax or Udo's.

That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.