YB
BannerBanner

Help with diet...

Author
t2000
New Member
  • Total Posts : 5
  • Reward points: 921
  • Joined: 2009/01/09 18:54:00
  • Status: offline
2009/07/28 19:16:54 (permalink)
0

Help with diet...

Hi all

I've been training regularly for a couple of years now, and whilst I feel loads more in shape I would love to put on some more muscle.

I'm 35, 5'10", weigh 71kg, and scales say 12% body fat.

I work out mainly with weights and currently follow 5 day schedule (repeating day 1 on day 6 etc.):

Day 1 - Chest/Triceps
Day 2 - Back/Biceps
Day 3 - Legs/Shoulders
Day 4 - Rest
Day 5 - 30 min run

I usually change routines every 8 weeks or so by mixing up exercises and body parts exercised.

As well as gym I cycle to work which is about 20 mins each way, 5 days a week, although wouldn't say its strenuous... more moderate... build up a bit of a sweat.

Diet wise, this is a typical day (if training day and its a weekday):

5:45 am wake up and mix half serving of protein drink with oats and sultanas (with water)

6:15 am start workout if a gym day

7:15 am  Protein shake and a boiled egg.

7:30 am  Cycle to work

8:00 am  Museli cereal, skim milk, blueberries, bannana, cup of coffee

10:30 am  Bananna and handful of almonds

12:30 pm  Chicken Soup, Brown Bread, Yoghurt

3:00 pm apple and handful of almonds

5:30 pm  chicken breast in pitta with peanut butter

8:00 pm  either fish or another chicken breast with brown rice and some steamed veg

Non Training days is the same except for first thing.  I would have an egg at 7:15 and everything after is the same but none of the other stuff before.  On all days I'd probably have 3 cups of green tea and/or herbal tea during the day and try to drink as much water as I can (not loads).

Any helpful suggestions on diet and/or exercise routine would be really appreciated.  Goal is to build muscle whilst trying to not increase body fat.

Thanks
Tim
#1

6 Replies Related Threads

    loz_86
    Pro-Member
    • Total Posts : 4305
    • Reward points: 5031
    • Joined: 2007/06/14 15:51:56
    • Status: offline
    Re:Help with diet... 2009/07/28 19:28:30 (permalink)
    0
    need to increase intake a bit i'd say

    see changed below

    5:45 40g whey protein, 75g oats, fruit

    6:15 am start workout if a gym day

    7:15 am  40g whey protein, maybe some carbs

    7:30 am  Cycle to work

    8:00 am  Museli cereal, skim milk, blueberries, bannana. This meal needs a good solid protein source.. 125g chicken, tuna, steak, turkey, etc, or 300g cottage cheese

    10:30 am  Bananna and 2 large handful of almonds

    12:30 pm  Chicken Soup, Brown Bread, Yoghurt - at least 125g chicken, tuna, turkey etc. make the bread wholemeal

    3:00 pm apple and 2 large handfusl of almonds

    5:30 pm  at least 125g chicken breast in pitta with peanut butter

    8:00 pm  either fish or another chicken breast with brown rice and some steamed veg

    you could also have something before bed, some chicken. tuna. fish etc or cottage cheese / pint of milk

    try to include the fish if you can, preferably oily fish for the healthy fats

    basically you just need more food throughout, especially protein

    #2
    t2000
    New Member
    • Total Posts : 5
    • Reward points: 921
    • Joined: 2009/01/09 18:54:00
    • Status: offline
    Re:Help with diet... 2009/07/28 19:51:27 (permalink)
    0
    Thank you!  I will try giving that a go.  

    I think I've always been a bit paranoid that if I ate more I would just get fat, but the above looks good.  I just need to work out a way to stomach the protein with cereal at 8am but sure I will get used to it!

    #3
    loz_86
    Pro-Member
    • Total Posts : 4305
    • Reward points: 5031
    • Joined: 2007/06/14 15:51:56
    • Status: offline
    Re:Help with diet... 2009/07/28 20:11:36 (permalink)
    0
    you body fat is fairly low and it sounds as though you're quite active so dont worry too much about adding fat

    increase your food gradually, monitor how you get on and adjust accordingly

    if you're adding 1lb a week, you're doing well. if you're adding more than that cut back on the food a bit

    #4
    t2000
    New Member
    • Total Posts : 5
    • Reward points: 921
    • Joined: 2009/01/09 18:54:00
    • Status: offline
    Re:Help with diet... 2009/07/28 20:21:37 (permalink)
    0
    Thanks again, I'll keep that in mind.

    One question on the revised diet... where you say 40g whey, I'm currently using PHD Pharma Whey which says its a whey protein concentrate and whey protein isolate.

    40g of this would give me 32g protein... does that sound ok?

    My only concern is I've found that if I have too much of the protein shakes that i have problem digesting them and can end up on the toilet a lot!  I guess it may be this particular brand that doesn't agree with me.  Any products that are known to be stomach friendly...?
    #5
    loz_86
    Pro-Member
    • Total Posts : 4305
    • Reward points: 5031
    • Joined: 2007/06/14 15:51:56
    • Status: offline
    Re:Help with diet... 2009/07/28 20:44:16 (permalink)
    0
    32g of protein is fine

    not sure about the digestion problem

    try just sipping it slowly

    it could be the paticular brand

    myprotein do a good range of protein poweders and are reasonable priced

    http://www.myprotein.co...powders/protein-powders/

    #6
    hamiltonsfitness
    Pro-Member
    • Total Posts : 1820
    • Reward points: 9684
    • Joined: 2005/02/22 19:46:45
    • Location: Hamiltons Training, Colchester
    • Status: offline
    Re:Help with diet... 2009/07/28 21:05:35 (permalink)
    0
    if you're adding 1lb a week, you're doing well. if you're adding more than that cut back on the food a bit


    Initially maybe a lb a week for a few weeks, but eventually a lb a month.
    #7
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5