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Hey, recommend me a diet

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Rammunition
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2009/07/17 21:31:47 (permalink)

Hey, recommend me a diet

hi, im new here :)

anyway, im 20 and my weight is 68KG, height 163cm (about 5"4/5)

now i have been going to the gym for the last 2 months. i go 5 days a week and each day i do about 2/2 and half hours workout. i currently use 10KG weights to do my workouts i.e. dumbell flys, chest press etc. and on the cable machine do about 50KG. i also use machines such as chest press, seated row etc. all in 2 hours ish.


anyway..................i need a diet. my diet at the moment is awful. some days i won't eat, other days i would only eat boiled rice twice. i sometimes have a donar after my workout.

i need a list of items that i should eat and shouldn't eat. i haven't jumped on the protein bars/shakes yet but my good friend has donated me half a tub of maximuscle Cyclon, muscle and size strawberry flavour, which im going to start using tomorrow. How should i use protein shakes/bars in a diet and which brands/types do you recommend.


also regarding fish, is eating fried fish ok or should it always be ovened??


thank you.
post edited by Rammunition - 2009/07/17 21:59:50
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    markfj
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    Re:Hey, recommend me a diet 2009/07/17 23:58:00 (permalink)
    Basis of a diet, cutting or bulking

    Carbs, complex mainly but simple preworkout:

    Oats, wholemeal bread, wholegrain rice, wholegrain pasta etc
    Protein, Chicken breast, turkey, lean pork, mince, fish, soya beans etc

    I wouldnt take supps, until a diet is in place I have done that before and you just waste time and money, whey protein is best after a workout

    With regards to cooking fish, you can bake, poach, steam, stir fry etc frying really isnt great unless trying to add some fat into the diet


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    Rammunition
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    Re:Hey, recommend me a diet 2009/07/18 13:50:18 (permalink)
    thanks, though atm im only interested in bulking.

    damn, seems tougher than a workout,lol. i've been told doing bulking i will need to eat every 4 hours, about 5-6 meals a day. True???
    #3
    General
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    Re:Hey, recommend me a diet 2009/07/18 22:35:28 (permalink)
    Yes that is true, but i would have a read of
    http://www.muscletalk.c...rticle-mass-gaining.aspx

    Really good artical and i know it helped me once upon a time when i didn't know much.

    "For He Today That Sheds His Blood Shall Be My Brother."

    -  William Shakespeare


    #4
    Rammunition
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    Re:Hey, recommend me a diet 2009/07/23 19:21:03 (permalink)
    apologies for the late reply, been busy with stuff.

    nice link, very helpful

    so if thats the case, what would be a good am to pm diet to follow???

    im going to cut a day out my regime to make it 4 days now. so i get a rest after each work out.

    Also on my off days, do i still have to follow the diet???
    #5
    Rammunition
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    Re:Hey, recommend me a diet 2009/07/27 09:01:45 (permalink)
    bump.......
    #6
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    Re:Hey, recommend me a diet 2009/07/27 12:32:29 (permalink)
    Firstly, 2 and a bit hours at the gym is far to much, espically if you're just training weights. Around about an hour is the best time to be working for because otherwise you will be overtraining, and an hour 4/5times a week is really all you need imo. 

    I would still place myself as a novice at this so, either someone else is going to have to come write you up a diet or you can have a read of these:

    http://www.muscletalk.c...ybuilding-nutrition.aspx

    I was lucky enough to have one made for me by someone here, but as time has gone by ive used those articles to shape myself a new one. Oh and i would also look for an actually routien written up by someone, theres loads in the routien section of these fourms, all depending on what you want to do.

    "For He Today That Sheds His Blood Shall Be My Brother."

    -  William Shakespeare


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    Rammunition
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    Re:Hey, recommend me a diet 2009/07/27 13:21:06 (permalink)
    i don't only do weights. i use the cable machine and the other machines like shoulder press, chest press etc. i spend about 1 hour weights, 1 hour machines 15 min cardio.

    i have a 4 day routine, from a app on my iphone, its a nice intermediate routine as i am trying to push myself now as i have been doing the same thing for a month.

    damn, i'll try to make a diet but its difficult :(
    #8
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    Re:Hey, recommend me a diet 2009/07/27 14:24:39 (permalink)
    Whats your routine like? And what do you think cable machines are? They are wires attached to weights, so you are weight lifting for 2 hours just using different machines, which is not going to help you at all. If you're trying to push yourself make your training sessions more intense, i.e less breaks(if any), i dont tend to take a break, i do one exercise say using my biceps say one set x 8reps and then ill go and do something using my legs for one set x 8reps, and then go back to my biceps etc so im constantly working. 15 minutes cardio is not going to do much for you unless you're training HITT, which would be good for burn fat but you need to get some SS cardio in there. I would say 30-45minutes of cardio after an hour of intense workout and you will feel its alot harder than what you are doing now.

    "For He Today That Sheds His Blood Shall Be My Brother."

    -  William Shakespeare


    #9
    Rammunition
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    Re:Hey, recommend me a diet 2009/07/27 14:59:33 (permalink)
    my routine is

    mondays-  back & biceps. stuff like lats pull down, rowing, arm curls, barbell curl etc.

    tuesday- rest

    wednesday - chest& tricep, includes bench press, flyes, cable push down, tricep extension(cable) etc.

    thursday - rest

    friday - shoulder, calves and abs - includes shoulder press, upright row, shrugs, sit ups, calf raise etc.

    saturday - rest

    sunday - thighs/cardio - includes squats, lunges, running, cycling etc.

    sunday and monday will collide but my sundays is nothing major, about 1 1/2 Hrs in the gym. its more cardio/fat burn than weights.


    and thats my routine. my iphone gave me that :) and its a nice intermediate routine which i have been doing for 2 weeks or so.

    set wise i do -2-3 sets with 12-10 reps. 8 if its a new heavier weight. i just jumped on to the 12.5's and they seem fine.

    #10
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