Full time job diet?

[ktm5002]

To make a long story short, I graduated from college in May and JUST started my career two weeks ago. From May to October I had so much time on my hands that all I did was hit the gym. Now, however, I can't seem to find the time...

After my first two weeks at my new, full-time job, I've only made it to the gym on the weekends. I can't stand the the results I'm already seeing from my time away from the gym. Therefore, I am starting to workout in the mornings before work.

I gotta be on the train by 7:15AM every day which means I need to leave the gym by no later than 7:00AM. My question for you guys is... What is a good diet for this weekly routine?

I never followed a diet before because I was in college and always had time for the gym and was always active. With my new job consuming 12 hours of every day, 7AM - 7PM Monday - Friday, I need a diet to keep me toned, energized and not a FAT ASS.

I am going to hit the gym 4 days a week, Tues/Thurs/Fri/Sat = two muscle groups every workout with 20 mins cardio. On top of that, I take one scoop of phosphagen HP crea tine before and after each workout.

Like I said, I never followed or wanted a diet before but now, I need something sicne I'm sitting at a desk for a majority of my day. I really need your guys advice and would greatly appreciate it. I hope that I have given you all the information you need in regards to my workout regimen and everything else. I am barely 6' tall and barely 175lbs. I do not know my body fat % but it has to be something like 5%-8%.

I do not want to eat anything before my workout since I am NEVER hungry in the morning and plus, I have my crea tine powder/water supplement. I was thinking of having some kind of pro tein shake after my workout and after the post crea tine supplement around 8am to act as my breakfast. What about lunch? Should I eat something between lunch and the breakfast shake? I eat lunch from 12pm - 1pm. I dont get home till about 7PMish which is when I eat dinner. Can I have a another shake between lunch and dinner? I eat dinner as soon as I get home so normally no later than 8pm (I know, that's late but there's nothing I can do). Should I have anything else right before bed or after my 8pm dinner?

Lastly... I have two supplements that I have straight up never opened/used. They are both BSN products, the one is Syntha-6 and the other is a Lean Dessert pro tein shake. Can I incorporate these into my new diet by any chance?

GUYS, THANK YOU SO MUCH AND SORRY FOR THE VERBOSE POSTING, i sincerely apologize but really look forward to your input. Thanks again!!!

[Kris32]

Your taking too much creatine your just pissing most of it out,just take one scoop in the morning when you workout and then a shake afterwards. You need at least 1 - 1.5 grams of protein per lb of body weight so do the calculations there. If you can dont take MRP's your best bet is natural and real food. You should be taking in around 2500 - 3000 cals a day and you wont get fat with that amount. You need to eat real meals so take a shake with an actual breakfast is fine. Try and have a snack between breakfast and lunch like 1/2 cup of almonds is good or fruits and vegetables. And you can eat a peanut butter sandwich before bed to keep you for the night. I myself work full time and manage to eat 6 meals a day some on the go. I take a shake in the morning with breakfast and then after a workout, when i was on a cycle of creatine i was taking 3 grams a day as that is all that i needed to max out.

[ktm5002]

Great advice, exactly what I'm looking for! Thanks so much man, hey a couple questions?

What are those six meals you typically eat throughout the day, could you be specific?

You mention almonds as a good food to snack on at your desk (not in excess) but what else? Something small like sunflower seeds, peanuts?

You are probably right, I should just cut down to one scoop of my Phosphagen HP crea tine pre-workout and then could I take my Syntha-6 as the post-workout shake? Could I also make a Sytha-6 shake between lunch and dinner, like 4pm? What are good liquids to mix into a shake, just milk? Whole milk, skim milk, WATER?

Sorry to bombard you with questions but it seems like you know what you're talking about and this is the exact advice Im looking for. THANKS AGAIN!!!

[Kris32]

Meal 1
3 Hardboiled Eggs
1 Bowl of cereal
1 Banana
Protein Shake

Meal 2
2 Bags of Oatmeal
1/2 Cup of Almonds

Meal 3
2 Tuna Sandwiches
1 Orange and Apple
Yogurt
Any type of pureed fruit

Meal 4
1 Power Bar

Meal 5
Dinner (Changes from 2 chicken breasts to steak to lean beef burgers to pasta)
2 Types of veggies

Meal 6
1 Peanut Butter Sandwich
1 Protein Shake

Beverages are either fruit juices or milk. Also I drink about 8 - 10 bottles of water throughout the day.

Yeah you can take your creatine in the morning but what I would do is take either half your shake before and half after or a full shake before then a full one after whichever you can do. Then if you did take another shake around 4 I dont see anything wrong with that. Keep track of your calories and fats and protein consumption. Youll start to see if you need to eat more to gain or eat less because your not burning off enough fat. I mix my shakes with 1% milk and if I have to then water but milk helps the taste and also adds calories into it.