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Diet Advice Please

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Scouse House
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2011/03/28 12:59:23 (permalink)
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Diet Advice Please

After several failed attempts at getting fit over the years, I've started training again 5 weeks ago.
I have lost 2 & half stone over the past 4 months (17st > 14.5st - 6ft) and now want to build lean mass however, I really don't want to end up putting more fat on so I'm trying to get the right nutritional balance.
 
I currently train 3-4 days a week however, I will be increasing to 5-6 days shortly.
 
My diet at the moment is short on calories and carbs, so I'm not getting the most out of my workouts.
 
I don't have a structure to my diet yet, I just avoid excess calories and carbs. The carbs I do consume come from low GI sources such as brown rice, wholemeal bread and fruit and veg. I eat quite a lot of chicken and fish and drink whey protien shakes.
 
Any advice on grams per day of carbs and calories and when best to consume them please?
 
Thanks for reading...
#1

7 Replies Related Threads

    mick_the_brick
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    Re:Diet Advice Please 2011/03/28 14:51:58 (permalink)
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    pop up what you normally eat in a day and you'll get more help :)
    #2
    Scouse House
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    Re:Diet Advice Please 2011/03/28 16:46:28 (permalink)
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    Sure mate...
     
    Typical breakfast (0645)
    x2 wheatabix with skimmed milk and a bit of sweetener
    200g of chicken or 150g sushi (strange I know but I love the stuff!)
    27g protien shake
     
    Snack (0930)
    Banana or a couple of pieces of wholemeal toast dry
    27g protien shake
     
    Lunch (1200)
    1 or 2 wholemeal sandwiches (chicken or tuna or egg)
    Banana
     
    Snack (1430)
    27g protien shake
     
    Gym (1700)
    27g protien shake after workout)
     
    Evening Meal (1900)
    Brown rice
    Tin of tuna or 200g chicken breast or a couple of gammon steaks
    Veg (carrots, cabbage, leeks, cauliflour etc)
    A few cans of Coors Light
     
    This is a typical day, although the evening meal sometimes falls short of nutrition as in I don't eat that much.
     
    Main goal is to build lean mass without putting the fat back on (there is still a bit to shift, love handles, belly etc)
     
    Thanks for any advice fellas... 
    #3
    Big Les
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    Re:Diet Advice Please 2011/03/29 10:59:56 (permalink)
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    Id cut the coors straight away.
     
    make sure protein is 1.5g per lb of lean mass and run with what you are doing from that.
     
    progress so far is good - lean mass will be built through good training.
    #4
    freddo
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    Re:Diet Advice Please 2011/03/29 11:49:57 (permalink)
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    If eating is up to scratch then 4 shakes a day is too much.
    Fast acting protein drinks absorb in about 40min to 1 hour. The only time your body can absorb this properly is directly after a workout or after waking, which is when your body is screaming for nutrients.
    I found by having to many fast acting protein drinks during the day seemed to convert to fat.
    A slower release drink would be recommended for other times.
    However nothing is as good as real food, therefor it is very benificial to have a diet that is constantly keeping your fuel up without the need for drinks.
    For a lot of people this is very difficult as there is not sufficient time to be worrying about diet 24 hours a day, thats when a slower release drink can help.
    #5
    Big Les
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    Re:Diet Advice Please 2011/03/29 11:54:17 (permalink)
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    freddo

    If eating is up to scratch then 4 shakes a day is too much.
    Fast acting protein drinks absorb in about 40min to 1 hour. The only time your body can absorb this properly is directly after a workout or after waking, which is when your body is screaming for nutrients.
    I found by having to many fast acting protein drinks during the day seemed to convert to fat.
    A slower release drink would be recommended for other times.
    However nothing is as good as real food, therefor it is very benificial to have a diet that is constantly keeping your fuel up without the need for drinks.
    For a lot of people this is very difficult as there is not sufficient time to be worrying about diet 24 hours a day, thats when a slower release drink can help.

    The highlighted sentence is not true at all!
     
    Whether 4 shakes is right actually depends on personal schedule, preference as well as what is best on paper - what is best is what works for you at the end of the day!
    Sure solid food is preferable - no one debates that, and if you can eat more - but if 4 shakes is what he likes or is what he can do then its run with it.
    #6
    freddo
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    Re:Diet Advice Please 2011/03/29 12:05:17 (permalink)
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    I agree if thats what it takes to get the 1.5g of protein to every pound of body weight in per day.
    Pretty much what  I was saying if food is not not possible then the drink should probally be slower release as to give the body better chance of absortion.
    #7
    Scouse House
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    Re:Diet Advice Please 2011/03/29 13:13:02 (permalink)
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    Thanks for the advice fellas.
     
    I'm starting to look at increasing my calorie and carb intake slightly to try to get a bit more energy in the gym. I trained last night and felt I had little energy to lift what I would normally be ok with.
     
    Maybe target the pre-workout nutrition in particular, I'll do some more reading on that.
     
    Gonna get some calipers to keep an eye on body fat.
     
    Cheers...
    #8
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