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Protein Intake/Nutrition advice needed please! - Apr. 18 2008 8:16:40
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Bulls
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Joined: Apr. 18 2008
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Thanks in advance guys
I am 22 and have been training with free weights and doing plenty of biking for the last year in a weightloss bid, having droppped a good 2 stone i decided i wanted to concentrate on building muscle as well as strip some more fat as the majority of the fat i wanted to loose is gone. I have a poor metabolic rate and had to put a ridiculous amount of effort in to drop the weight so am very apprehensive about over-eating.
I joined a decent gym and booked in with a trainer who gave me a good split-training plan to fit in with my lifestyle. I have started supplementing my diet with Promax protein shakes and bars.
What i want to know is how much i should be looking to take? I weigh 12.5 stone and have one scoop of Promax mixed with milk after training. An example of my diet is this:
Now im unsure whether what i eat contains enough protein/carbs:
6AM: 2 x boiled eggs and 2 slices of wholegrain toast. OR Wheatabix with milk + one scoop of Promax with water.
9AM: Promax Diet bar with Yoghurt
12AM: Tuna sandwhich on brown bread with bag of quavers (low cal/fat crisps)
3PM: Tinned mackarel with wholegrain ryvita.
8PM-9PM: Training
9PM: Chicken Breast with veg
10PM: One scoop of Promax mixed with milk?
Id really appreciate input from you guys, im unsure whether i need to get more protein/carbs into my diet, and am i eating at the right times?
Also, should i deffinately be taking Promax with water straight after training? Is it true Promax with milk would be better before bed? But would Promax + water straight after training, followed by a chicken breast and then a few hours later Promax again with Milk be too much in the space of a few hours? Do i need to aim to eat the chicken breast +veg before i go to the gym or afterwards?
Sorry for spamming the questions. I just want to get things right for getting into shape!
PS. Edit due to lack of replies :D
< Message edited by Bulls -- Apr. 21 2008 12:48:40 >
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RE: Protein Intake/Nutrition advice needed please! - Apr. 18 2008 9:02:12
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drewsky
Posts: 2798
Joined: Nov. 2 2005
From: Healthy Action Nutriton Consultancy
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Hello, welcome to Mt
I don;t have enough time to write out a diet but have a look at the articles section in the tab above or here:
http://www.muscletalk.co.uk/articles.aspx
There's loads on nutrition and training but have a look at the beginners section as these give the best general pointers. I have just written an article giving diet 'rules' if you think of the question above in terms of these rules then it answers some of your Q's. Have a read of this, it'll answer lots of questions you have and some you didn't know you had......
http://www.muscletalk.co.uk/article-beginners-first-stop.aspx
In particular
1) Yes, do have protein and carbs after workout. Liquid protein and carbs would be great but just having something every time is more important.
2) Don't worry too much about over all protein numbers it's more important to get enough total calories (carbs fat and protein) and have protein often spread throughout the day.
< Message edited by drewsky -- Apr. 18 2008 9:04:35 >
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RE: Protein Intake/Nutrition advice needed please! - Apr. 21 2008 12:49:32
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Bulls
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Joined: Apr. 18 2008
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Read the info, muchly appreciated, i still feel a little lost though
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RE: Protein Intake/Nutrition advice needed please! - Apr. 21 2008 18:19:15
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Shyne
Posts: 402
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quote:
ORIGINAL: Bulls
6AM: 2 x boiled eggs and 2 slices of wholegrain toast. OR Wheatabix with milk + one scoop of Promax with water.Add some fruit or veg
9AM: Promax Diet bar with Yoghurt + some veg + some fish/flax oil
12AM: Tuna sandwhich on brown bread with bag of quavers (low cal/fat crisps) - drop quavers - useless calories + is there salad on the sandwiches?
3PM: Tinned mackarel with wholegrain ryvita. need more carbs here pre-training
8PM-9PM: Training
9PM: Chicken Breast with veg - could do with some carbs here ie. 50g basmati rice
10PM: One scoop of Promax mixed with milk? - would be better off with casein or wholefood such as cottage cheese and small hand of nuts
Id really appreciate input from you guys, im unsure whether i need to get more protein/carbs into my diet, and am i eating at the right times?
Also, should i deffinately be taking Promax with water straight after training? it would help, but why promax?
Is it true Promax with milk would be better before bed? But would Promax + water straight after training, followed by a chicken breast and then a few hours later Promax again with Milk be too much in the space of a few hours? See suggestions above
Do i need to aim to eat the chicken breast +veg before i go to the gym or afterwards? See suggestions above
Sorry for spamming the questions. I just want to get things right for getting into shape!
PS. Edit due to lack of replies :D
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RE: Protein Intake/Nutrition advice needed please! - Apr. 22 2008 8:50:12
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Bulls
Posts: 8
Joined: Apr. 18 2008
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What are some examples of good/quick/easy carbs? Bear in mind i do NOT want to over-carb.
Good alternatives to Promax as a protein shake?
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RE: Protein Intake/Nutrition advice needed please! - Apr. 22 2008 8:58:59
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mick_the_brick
Posts: 14932
Joined: Sep. 29 2006
From: North East - UK
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Sweet pots sliced into wedge shapes - drizzled with olive oil and poped in the oven @ 200C for 20 mins...
Easy carbs...
Also burgen bread
granary bread
wholewheat pasta..
etc...
Get some MPC / Casein to replace your promax shake on a morning / night - just
mix the casein / MPC with water.. 30grms will be sound 
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RE: Protein Intake/Nutrition advice needed please! - Apr. 22 2008 13:00:45
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Bulls
Posts: 8
Joined: Apr. 18 2008
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What is MPC btw?
Thanks for the advice :D
Do i need the shake as well as egg in the morning or in place of if i decide to have teh wheetabix?
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RE: Protein Intake/Nutrition advice needed please! - Apr. 22 2008 13:04:46
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mick_the_brick
Posts: 14932
Joined: Sep. 29 2006
From: North East - UK
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Milk Protein Concentrate
shake or eggs 
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Head Anabolic Mod @ http://www.underground-muscle.co.uk NOW AN OPEN BOARD
quote:
ORIGINAL: cLaTTeReD
tell your "friend" not to be a pecker and do some test
Performance Enhancing Drug Member of the year 2007
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