Sponsored by: Nutrition Express - Online superstore for all leading brands including USN, Reflex, Met-Rx, Gaspari, BSN, PharmaFreak, Garnell, Animal, 1 Rep Max, GRENADE Fat Burner and hundreds more. Free delivery over £30

 Some advice on leaning up

Author Message
RucknFigure

  • Total Posts : 11
  • Reward points : 1239
  • Joined: 12/11/2009
  • Status: offline
  • Read my TROG
Some advice on leaning up 18 November 2009 18:38 (permalink)
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.
<message edited by RucknFigure on 18 November 2009 18:43>
 
#1
    Nutrition Express Nutrition Express - The online superstore for your training and sports nutrition needs. Leading brands including USN, Garnell, MuscleTech, GRENADE Fat Burner MRI, VPX and more. Free delivery over £30
    James

    • Total Posts : 43546
    • Reward points : 9478
    • Joined: 10/11/2000
    • Location: Northants, UK
    • Status: offline
    • Read my TROG
    Re:Some advice on leaning up 18 November 2009 21:53 (permalink)
    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 & Event Promoter

    Like us on Facebook:

     
    #2
      RucknFigure

      • Total Posts : 11
      • Reward points : 1239
      • Joined: 12/11/2009
      • Status: offline
      • Read my TROG
      Re:Some advice on leaning up 20 November 2009 23:04 (permalink)
      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?

       
      #3
        James

        • Total Posts : 43546
        • Reward points : 9478
        • Joined: 10/11/2000
        • Location: Northants, UK
        • Status: offline
        • Read my TROG
        Re:Some advice on leaning up 22 November 2009 17:27 (permalink)
        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 & Event Promoter

        Like us on Facebook:

         
        #4
          Share/Bookmark


          Video Recipe: Tuna Omelette with Dressed Salad
          Jump to:

          Current active users

          There are 0 members and 1 guests.

          Icon Legend and Permission

          • New Messages
          • No New Messages
          • Hot Topic w/ New Messages
          • Hot Topic w/o New Messages
          • Locked w/ New Messages
          • Locked w/o New Messages
          • Read Message
          • Post New Thread
          • Reply to message
          • Post New Poll
          • Submit Vote
          • Post reward post
          • Delete my own posts
          • Delete my own threads
          • Rate post

          2000-2012 ASPPlayground.NET Forum Version 3.9
          Go To Top Of Page