RE: Menu Ideas for
I hurt my knee in July 2006. You do shift work eh? THAT can be hard! But you seem to be doing pretty good if you are managing at least 3 workouts per week.
You said you are not overweight, but do you get overweight when you eat normally? That is, when you don't watch what you are eating?
Tom Venuto's book (feed the muscle) is also great however it doesn't offer anything most fitness enthusiast already know. Eat protein, smaller meals, foods that burn fat, foods to avoid .. blah blah blah. Honestly, most of us are very educated about what we need to do - we just don't want to do it - everyone has their own reason as to why - and those who don't make excuses, we will see get results from eating everything in moderation and working out regularly.
There is nothing wrong with eating fruits. I am half raw vegan and half atkins enthusiast. This basically means, I eat everything raw - fruits, veges and nuts plus I add cheeses and lean meats from atkins. Essentially, I try to stay away from processed foods 6 days per week - be it cooked or things like protein bars (yes, yes, I have heard they are good but frankly, they offer nothing I cannot get from a cup of cottage cheese!).
Don't get me wrong, I do eat junk too - popcorn being my favourite and since I have gotten involved with eating raw I eat raw almonds covered in pure cacao - yum! But, in all in moderation.
If you are skinny like my friend then you need to eat proper carbs - not just from fruit and veges - you need grains as well. Brown rice, sweet potatoes etc - TRUST ME, if you are dedicated and disciplined, there are only 2 people who can help you get a ripped look fast (this is nutrition wise. As far as exercise goes, any fitness expert can motivate you). P90X guy - Tony Horton - because they have everything laid out for you. What you need to eat, what supplements you need to take blah blah. And the other is Bill Phillips (Body For Life). If you combine their nutrition advise and Cathe's workouts, then you can get there without any extra $ to spend. Just visit both forums to get idea on meals - Oops, forgot my favourite site for clean eating - which is MEN'S HEALTH FORUM. They offer a link which discusses in length what you need to eat. There is also a full blown Abs Diet workout and Nutrition plan on their site - FREE! So visit them!
I wish Cathe would create a section on Nutrition or even a link of such great articles leading to other sites.
Good luck!