Diet/Workout help? (Full Version)

All Forums >> [Nutrition] >> Diet & Nutrition >> Diet/Workout help?




Message
(for even more bodybuilding questions answered, check out the main forum at: www.MuscleTalk.co.uk)


Pete Postlethwaite -> Diet/Workout help? (May 7 2008 21:18:53)

I recently started a new diet/training regime to try and gain a bit of size as i have a quite small frame. Anyway I'd just like some advice on my diet and training as I don't know if what I'm doing is the right thing.

I'm 5'8'' and I weigh between 10 and 10 and half stone. I don't have much body fat and have a small build.

I currently bench about 80kgs, lat pulldown 65kgs, tricep dips 70kgs, bicep curls 17.5kgs. etc

My typical diet consists of:

5am - 6am -wake up
50g protein and ground oat shake(hurricane xs from my protein) with skimmed milk.
30g porridge oats with semi skimmed milk.
Banana

9.45am
30g porridge oats or 2 slices of wholemeal bread.
Fruit
Homemade protein bar.(15g whey protein)

12.35pm 2 wholemeal pittas with approx 150-200g chicken breast and salad.
30g pasta
Fruit and maybe a yoghurt

15.30pm
30g protein shake with semi skimmed milk and a banana.

Gym - 45mins to 1 hour and then I have 70g protein and oat shake.

6pm -
150g chicken breast or steak with wholemeal pasta or rice and salad. or maybe sweet potatoes.

9pm
30g protein shake

I vary things a bit with maybe a chicken ommlette or scrambled eggs.


Weight training (45min to 1hr workout)
monday - chest
tues - back
wed - arms
fri - legs and shoulders

I also do 45mins playing squash and 1hr 5a-side football per week.

Ive been doing this for over a month and havnt seen much increase in weight but I've noticed my chest is bigger and a small loss in body fat.

Sorry for the essay. Any advice would be very grateful?


Nigeepoo -> RE: Diet/Workout help? (May 7 2008 23:30:15)

Have you gained ~0.5lb a week? If so, be happy as that's about as much muscle mass it's possible to gain in a week.

Your diet is lacking in omega-3 EFAs. Read *** The Dietary Fat Topic *** at the top of this forum. You can either take ~50g/day of powdered linseeds or ~20g/day of flaxseed oil or ~2,000mg/day of EPA+DHA from fish oil capsules or ~100g/day of oily fish (but not tinned tuna) or a combination of all four. See http://www.muscletalk.co.uk/m_2624421/mpage_1/tm.htm#2625002


Pete Postlethwaite -> RE: Diet/Workout help? (May 9 2008 15:26:41)

I already take omega 3, 6 and 9 mate.

Is everything else ok with the diet? I'm not trying to gain mega amounts of size but I'd like to add about a stone in muscle.


OoOGazOoO -> RE: Diet/Workout help? (May 9 2008 16:57:05)

5am meal - too much protein.

PWO - too much protein there, reduce that to ~40g.

How many omega 3, 6, 9 capsules are you taking each day? ? ?


Nigeepoo -> RE: Diet/Workout help? (May 9 2008 18:51:49)

And how much omega-3 is there in each one? TBH omega 3, 6 & 9 caps are a waste of money as you're already getting omega-6 & 9 from your diet so there's no need to supplement with them.


Nigeepoo -> RE: Diet/Workout help? (May 9 2008 19:01:53)

quote:

ORIGINAL: Pete Postlethwaite
Is everything else ok with the diet? I'm not trying to gain mega amounts of size but I'd like to add about a stone in muscle.
You've got adequate protein and pre & post-WO carbs from the look of things. It's just your omega-3 EFA intake that needs sorting out which is a long-term health issue rather than a BB'ing one.

As rate of muscle mass gain is limited, the faster you gain, the higher the proportion of that gain will be body-fat. So, as we like to say here regularly, "eat, monitor and adjust accordingly".


Pete Postlethwaite -> RE: Diet/Workout help? (May 14 2008 19:43:00)


quote:

ORIGINAL: OoOGazOoO

5am meal - too much protein.

PWO - too much protein there, reduce that to ~40g.

How many omega 3, 6, 9 capsules are you taking each day? ? ?



The amounts arnt all protein mate. It's half ground oats and half protein.

I take one capsule per day - each cap has 3.36mg vitamin E, 400mg fish oil, 400mg flaxseed oil and 400mg starflower oil.


Pete Postlethwaite -> RE: Diet/Workout help? (May 14 2008 19:55:04)


quote:

ORIGINAL: Nigeepoo

quote:

ORIGINAL: Pete Postlethwaite
Is everything else ok with the diet? I'm not trying to gain mega amounts of size but I'd like to add about a stone in muscle.
You've got adequate protein and pre & post-WO carbs from the look of things. It's just your omega-3 EFA intake that needs sorting out which is a long-term health issue rather than a BB'ing one.

As rate of muscle mass gain is limited, the faster you gain, the higher the proportion of that gain will be body-fat. So, as we like to say here regularly, "eat, monitor and adjust accordingly".



Cheers mate! I think I've gained 2-3 pounds in 6 weeks with no fat increase.

The reason I take omega capsules is I dont seem to get any from my diet, this is mainly due to the fact I really dont like fish. Can they be found in any other foods?


OoOGazOoO -> RE: Diet/Workout help? (May 15 2008 8:30:05)

Apart from oily fish, fish oils, flax oil, flax seeds, etc... there aren't that many sources of omega 3.


Page: [1]

© Muscle Talk Bodybuilding Forum

Check out the main forum at: www.MuscleTalk.co.uk


Forum Software © ASPPlayground.NET Advanced Edition