Some advice on leaning up

Hi I've just started training again after several (3-4) years break (had an account here but seems to have dissappeared). I never really put much effort into my diet, so I'd like to try and do it properly now that I have the chance. Also I only ever bulked, this'll be my first time cutting, so any advice would be appreciated.

My current weight is 12 stone at 21% (if I've measured myself correctly, seems higher than I would have thought! ), and target is 11 stone at 10% (for now).

I had a look at some other threads here and was thinking maybe something like this:

06:15 - Cardio

07:00 - Meal 1 - Banana or Apple & 30g Whey in Water & 5ml Omega-3

09:15 - Meal 2 - 50g Oats & 30g Whey in Water

10:15 - Gym

11:00 - Meal 3 - 30g Whey in Water

12:00 - Meal 4 - Tin of Tuna & 25g Rice & 5ml Omega-3 + Veg

15:00 - Meal 5 - 20g Whey in Water & 5ml Omega-3 + Veg

18:00 - Meal 6 - 1/2 Chicken Breast & 10g Rice & 5ml Omega-3 + Veg

20:00 - HIIT

20:30 - Meal 7 - 20g Whey in Water

21:30 - Meal 8 - 10g Rice & 1/2 Chicken Breast & 5ml Omega-3 + Veg

00:00 - Bed

Also copious amounts of black coffee and green tea drunk throughout the day.

Supplements wise I'm planning on Caffeine first thing (from powder, the rest to come from coffee throughout the day), Glutamine, Creatine, ALCAR, Cissus Rx (I have golfer's elbow on both arms, and hoping it will help ease the return to weight training).

Training wise, i'm just looking to ease back into the weights with 3 light / high rep sessions a week. Am looking to do Cardio as often as possible depending on other committments, probably end up being around 4-6x a week.

Hi and welcome to MT

I'd prefer you to have the oats with meal 1 - get the carbs in sooner, then just the pre-workout whey.

With 3 bouts of exercise per day, it strikes me that you'll struggle on that.  Don't be afraid to add 10-15g glucose or maltodextrin post weights and HIIT

James Collier
MT Co-Owner & Nutrition Consultant

Thanks for the reply!

And Thanks for the advice James I'll do that. Though I'm not sure I understand why it'd be best to consume the oats earlier. I thought when going for 'recomposition' the best thing to do was to consume the most calories/carbs immediately around the time they'll be spent?

RucknFigure

Though I'm not sure I understand why it'd be best to consume the oats earlier. I thought when going for 'recomposition' the best thing to do was to consume the most calories/carbs immediately around the time they'll be spent?

Yes, and you're doing the cardio first thing - you'll need some carbs to re-fuel after this.

James Collier
MT Co-Owner & Nutrition Consultant