Help in my training and nutrition

[i.ellawendy]

Hi there,
I have been in and out in training for many years now. Currently, I am having 3 days training per week (Running and swimming afterwards). I train between lightly and moderate.

I have a problem with my weight, 18-20 kg overweight (some injuries but overcome them thanks god) and an unstable nutrition plan. My day looks like this

Training Day:
07:30 AM - 08:30 AM Getting up and going to work
09:00 AM - 05:00 PM Work
05:30 PM - 06:30 PM Commute to training
06:30 PM - 07:30 PM Running, Strength, Stretch (Basically no equipment)
08:00 PM - 09:00 PM Swimming
11:00 PM - ... Sleep

No Training Day:
Training Day:
07:30 AM - 08:30 AM Getting up and going to work
09:00 AM - 05:00 PM Work
05:30 PM - 06:30 PM Commute to home
nothing else (plying PS, games, extra work or do practically anything)

The problem now is that I cannot fit in a good nutrition plan, I am hungry pre training and post training, so I eat anything Infront of me

What should I do? Should I plan meals to eat up all my food before 06:30 pm? or should I phase down something specific? Also, what type of portion % should I look to focus on? I mean in terms of Proteins Carbs and Sugar, etc...

Most of my food intake has 40-50% ++ Carbs and the rest is proteins.

 

[TrainHardJason]

I use a Nutrition App and a Fit Bit. I think they are very helpful. You can track you calories in v calories burned and if you remain calorie deficient logic says you will lose weight.

 

[Somalution]

Hi, and well done for getting after it 3 days a week. That's a great start! Discipline is more important than motivation- if you can keep moving like you are, and sticking to that- no matter what- you're on the right track.

In terms of diet- keep it as simple as you can:
1) Each meal: Fist size carbs (YOUR fist size), fist size protein, and as much vegetables as you want is a good basic rule.
2) Do some research on "good" and "bad" carbs.
3) More/Less/Start/Stop: think of something you want to do more of- like drink water, something you want to do less of- maybe processed food, something you want to start- maybe vitamins, and something you want to stop- maybe takeouts.. you know what these things are already
4) Keep healthy snacks nearby- putting junk in your mouth ruins any progress you make during your training days. Healthy bars, peanuts, fruits, etc.
5) HYDRATE! Whenever you feel hungry, down 2 glasses of water and try to hold out until your next full meal.
6) Google Intermittent Fasting. I only eat at 2pm every day. For other reasons than weight loss- but IF has huge weight loss benefits if done right (Look for Thomas Delauer on youtube too).
7) Check out the principles in this "fire diet" https://medium.com/in-fitness-and-i...y-less-body-fat-and-better-sleep-2ba238177e09 - basically starting your day with most of your protein and ending it with most of your carbs. Yes. Really

Pls give feedback on how you go, and what you found helpful