6

I'm not sure how "on the go" you are, but something I regularly encounter with clients on this front is them overestimating how often they need to eat. For example, the old "you gotta eat 6 meals a day." That's very daunting when it comes to meal prep. A road I send many of them down is one of less eating frequency. Back in the day we called it "normal ...


4

As long as you have your staples in place, you'll see progress. But a proper meal plan is a lot more than the checklist you mentioned. Time and time again we see people intending to consume far more protein than what is actually good for them, because they have this notion that "the more, the better", and some buy in to the rumor that you should eat this ...


4

This is never a viable option but if you really have no choice then meal replacement shakes can be an option for parts of the week. Just based off what foods you've listed you don't like I'm assuming you're trying to either lose weight or maintain a lean body composition so things like sweet potatoes, chicken (as you've mentioned), clean carbs and good fats ...


3

Tuna is very high in protein and certain amino acids such as leucine (most essential BCAA for protein synthesis, i.e to build muscle), vitamin b-12 and a decent amount of potassium. Avacados are high in healthy fats, slow burning carbohydrates and a bunch of other minerals and vitamins. So if you were to switch these two for a protein shake, you would be ...


2

Start with either StrongLifts 5x5 or Starting strength for linear progression. Every session/week you need to progressively overload thereby increasing the strength and it is quantifiable progress that you can measure. Highly recommend to start with just the barbell (45 pounds in case of olympic bar) and then add weights to it progressively. The lighter ...


2

It's hardly possible to give you a handy tip without referring to your whole diet program, and it also depends on the type of protein shake you take (whey or blend), but in general, both gives you a decent and clean portion of protein and you can rely on the first as much as you can rely on the second. On the one hand, consuming a lot of tuna on daily basis ...


2

Water should be your top priority and your priorities after that might include a preworkout (or simply caffeine) and/or a small bite to eat such as a fruit. If you are working out shortly after waking up, your body should still be full (or mostly full) on glycogen from the night before unless you did some intense activity after your last meal. Your body will ...


2

Best advice I have for a diet beginner is to keep it separate (& simple). Though nutrition and exercise go hand-in-hand, I advise my clients starting out on a new diet plan, to keep it separate from their workout goals. It’s been established that losing fat is math; you MUST be in a caloric deficit to lose fat. Because of this, diet and exercise are ...


1

You basically summed it up in your question. Like most things in fitness it's a cost/benefit or risk/reward balance. Yes, you'll almost certainly get better results if you hire a nutritionist to design a customized meal plan, and a personal trainer to design your workouts and physical therapist to aid your recovery. But are you an elite athlete or a regular ...


1

At first calculate your Basal metabolic rate. For your height and weight it will be ~1600 cal/day, I don't know your age. Then add how many calories you burn doing basic activities. There are many ways to do this. For example multiply BMR with 1.2 points for a person who does little to no exercise 1.37 points for a slightly active person who does light ...


1

Well carbs are only the enemies if you are not burning them off. Carbs actually are what provide your cells with the energy required to workout. So for the people involved in very high intensity workouts, carbs are quite beneficial to their diet as they are providing the necessary energy to complete the workout. But if you are not going to be burning off ...


1

Your macros should be calculated by your bodyweight, not by an arbitrary percentage of total calories. A good target for protein is going to be 0.8 grams per pound or 1.75 grams per kilogram. A good target for fats is going to be 0.5 grams per pound or 1.1 grams per kilogram. And a good target for carbs is going to simply be the rest of your calories. Fiber ...


1

What are your dietary restrictions (vegetarian, pescatarian, vegan etc.)? What appliances do you have? Here are some suggestions: For breakfast: Protein powder - this is a versatile ingredient and can be added into shakes/oats etc. Egg beaters (egg whites in a carton you can just pour into a pan and cook). They might not have these in the UK under the ...


1

The best meal plan is always going to be the one that you create yourself. It is important that you take ownership of your meal planning - It will be easier to adhere to and easier to hold yourself accountable if you can't abdicate the responsibility onto someone else making your eating choices for you. Consistency is the most important part of getting ...


1

If you're experiencing a decrease in strength when you're doing arm exercises, then the decrease in size can be due to the loss of muscle. You would need to take a note of how much protein you're consuming, a lack of which could result in the muscle not being able to recover completely before the next workout. This here recommends 1.2-2g protein per kg of ...


1

Sub 20 5k run is in my opinion not that difficult if this is your main goal. I have reached 19'50 5k without looking at my diet. Build your aerobic Base (aerobic treshold), increase your lactic treshold (treshold training) and work on your running technique (might require an external coach). Then plan strength training around that and rest accordingly. ...


1

I’m only going to be able to address a small subset of what I’d have clients do. Cross-fit – is backwards. Starting the most technical and power centeric Olympic lifts and doing them to exhaustion is sloppy and dangerous. My abridged recommendations are as follows: Proceed all workouts with a 5-10 min dynamic warmup On Lifting Days Dynamic Lifts (...


Only top voted, non community-wiki answers of a minimum length are eligible