Newbie...so confused!!!

Hello,
 
I'm a bit of a newbie and am so confused about my diet. I've attached the link to my post in the Diet forum.
http://www.muscletalk.co.uk/Please-help-me-m3656769.aspx
 
I'm 39 and am down to about 9 stone now having lost about a stone a half over the last year or so. 5ft6ish. Not sure what bodyfat % is but waist is 29inches, dress size 10. Still need to loose some fat in the abs region.
 
I've been doing bodypump classes at my gym a few times a week and the odd cardio after or on rest days. I now would like to take the weightlifting to the next level as I've come as far as I can with the pump classes. I'm  alot more defined than I was a year ago but would like to build more muscle and become a lot stronger. The problem with the bodypump classes is that you can't lift too heavy as each exercise goes on for longer than your normal set without a break.
 
What I'm going to do now is get together with a PT to help me with my routine & perfecting technique & getting comfy in weights room.
 
So Diet is looking like this at mo on training days:
 
7.30 wake,  oats with 150ml goats milk +  teaspoon honey + 2 tablespoons organic milled flaxseed) 30g whey protein 
10.30 boiled egg, handfull of nuts, fruit, green tea 
1.00  tuna/turkey with green salad/raw veges 
3.00  oatcakes/ricecakes with chicken/turkey, fruit + green tea 
6.00 workout
7.30 protein shake, with 20g dextrose
8.00 chicken/turkey/fish/shellfish meal with huge green salad + plus raw vege + small portion of brown rice/cous cous
9.00 green tea 
before bed-  quark/cottage cheese, couple of ryvita/oatcakes
 
I am a bit confused as to how many calories I should be consuming on training days as opposed to non-training days. I understand that I should be consuming about 126g protein on training days. What would the % carbs & fat be. What should the diet consist of on non-training days?
 
I don't want to consume more calories than I need to as I have a tendancy to put on weight very easily
 
I plan to train specific body parts 4 times a week with a moderate cardio session after each. (My job, unfortunately, is sedentry from 10 to 4).
 
Sorry for the long post.
 

 
Sandi
 

 
 
 

Hey Sandi, welcome to MT

I started off doing BP classes too, helps you find your way with the free weights quite nicely!

I can't help with the diet but just wanted to say hi and welcome.

Thanks Welshy

Hello!

I am no expert but..
...Looks pretty good!
Maybe move the rice/oat cakes at 3pmto 1pm so not two carbs together.
What weights dried or cookedare your carbs and protein?
Aim for 35-40g carb dry and 100-150g protein cooked.
I wouldn't worry too much I over complicate things!
As you lift heavier you'll need a slight calorie excess to build muscle and that muscle in turn will demand/ burn more calories for you on a daily basis.

xx

Thanks for the reply hiffi...

To be honest I don't weigh the carbs & protein - just go by portion size (medium), small portion nuts etc

My protein intake is about right now..carbs is about right too..roughly.

I've started entering everything I eat & drink into dailyburn.com which is very helpful.

Met with a PT (I.F.B.B. Pro Athlete) at my gym last night. She's on the same wavelength as me & am starting sessions with her on Tuesday.

Now just have to knock the week-end wine consumption on the head!!

Hi,

Thnx for mentioning dailyburn, seems really good! I enjoy logging stats and to do it on a website so it's avail anywhere anytimg is great, thank you.
xx

How can you know what's medium/small if you don't weigh??
What might be one size to you, might be another to someone else.

I would strongly suggest that for a little while at least, you actually measure your portion sizes, just to see what you ARE getting. This might be where you're going wrong...

Welcome to the forum! We're a friendly bunch! :-)

Thanks for the welcome flick161