I'm taking one week off from working out. You might wonder why. Sometimes in life, you just need to take one step back to take two steps forward. I believe I am overtrained because I haven't taken a week off weightlifting since I started working out in August of 2007! I don't see any strength increase meaning I lift the same weights just about everytime I go in the gym for the past 2 months.
Just because I'm taking one week off from working out doesn't mean I stop caring about my diet. My diet will still be consistent. I got asked a lot about my current diet and here it is:
This is how my current diet looks like on an exercise day (notice I said exercise, it can be weightlifting, playing sports, etc.)
(I don't go by calories, I go by servings. The servings should be in the back of the food packaging)
6 servings of oatmeal (usually 4 in the morning and 2 later in the day)
2 cups of fat-free milk (right after exercising; if on a non-exercise day, I drink it with my morning oatmeals)
3 fruits throughout the day
1 fish oil pill
1 multivitamin tablet
1/3 can of tuna (I'm concerned about mercury poisoning so I don't eat the whole can everyday)
2 slices of whole wheat bread
4 servings of brown rice
1 chicken breast (usually eaten 6-7 hours before I sleep)
5 medium sized eggs cooked in 1 tablespoon of olive oil (4 egg whites and one is whole egg usually eaten 3-4 hours before I sleep)
2 servings of any vegetables (usually eaten with the chicken and 4 servings of brown rice)
3 servings of unsalted or lightly salted nuts of any kind
2 servings of flax seeds (these are also food for birds and they are extremely healthy but nasty)
a lot of water
2 servings of whey protein powder (one about half an hour before working out and one right after working out)
2 servings of casein protein powder (one during school, work, or right before going out with friends, etc. and one always right before I sleep)
This took me from 152 lbs to 154 at the moment. I will still stick to it for atleast 2 more weeks. If I stop seeing weight gain, that's when I add something to it like oatmeals, whole wheat bread, etc. Eat a diet according to your weight! If you are 200 lbs, you are not going to see weight gain by following my diet but perhaps lose weight. If you are 120 lbs, you will gain too much fat. The key to gaining muscles or losing fat is to be consistent with your diet and gradually increase or decrease certain amount of food.
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