I've been running 3 times a week for 2 years and do about 20km per week. Nothing fancy, a couple of 45 minute sessions in the gym from 6am to 7am (before the kids get up and turn the house upside down) and and a 7 min per KM slow run at the weekend for about 45-50 minutes.
I've had hypertension (high blood pressure) for 15 years so diet and exercise is important (isn't it always??) in order to keep on top of it and avoid having to increase medication. I do struggle a bit with my weight. I'm 43 and 183cm so ideally should be around 85KG in order to have a BMI of 25 but I'm 96KG and have a BMI of 30
In order to address this I've just started a complimentary resistance/weight based program which includes some core exercise work and an additional 30 mins of interval/hill style training i.e. 15 mins on the treadmill doing a hill program and 15 mins on the cross trainer doing the same. (They nearly killed me this morning!!)
The plan is to keep doing my 3 runs a week but and to do the resistance program on the 3 days I previously had off. I know I can do this as I wake up most mornings at 5:45 in time to go to the gym regardless of whether I'm going or not!! - How sad is that??
So that's the background.
My question however is "What is the right breakfast to have?"
At the moment I typically have the following:-
- 3 medium poached eggs on two slices of multi grain toast with butter
- 3 slices (150g) of of Aldi's traditional Porchon style French ham.
- A mug of sweet tea (two sugars) with a very small amount of skimmed milk, literally a table spoons worth of milk.
- 300ml of freshly squeezed/grated apple, carrot and ginger juice.
This keeps me going all morning but by lunchtime I'm hungry again and although I've tried eating nuts etc it just doesn't work and I usually end up getting a sandwich of some sort.
In order to lose 0.68 of a KG per week MyFitnessPal tells me I need to keep my net calorie intake to below 1,620 per day net of any calories I "gain" through exercise which is usually about 500 on the days I work out.
It calculates that the above breakfast is 748 calories.
Are there alternative foods I can eat which would keep me full for most of the day without bursting the calorie limit?
I do have a bit of a sweet tooth (2 sugars in tea, honey in porridge etc) but apart from that I'm prepared to try anything.
I'm also hoping there is some sort of super duper shake with bananas, honey, yoghurt and nuts (or whatever) which I could make up and bring to work to have when the lunchtime munchies kick in.
Appreciate any suggestions you guys can give me.