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Helpful Replysupplements and diet

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dalelewis
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2014/11/24 19:23:40 (permalink)
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supplements and diet

I've always struggled with supplements and deiting. Am 65kg 5'6 and around 20% body fat. Am looking to re hit the gym and am looking at supplements to help gain and keep muscle while trying to cut down. Has anyone got any good diety tips over a 4-5 meal split? I understamd the protein intake just not the carbs to take in or not to take in. What percentage as work a manual labour job so am constantly burning calories at work braying in pins with a sledge hammer and climbing up and down machines on top of that going to the gym to much food and I won't loose my body fat but to less and I haven't got the energy to build muscle. Could anyone help with a basic diety plan. Am just bought zma creatine pre work out proteins and a grenade rationpack to help with possibly nutrients and minerals I may not be getting
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James
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Re: supplements and diet 2014/11/25 10:15:42 (permalink)
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Welcome - I've moved this to the correct section for you
 

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faipdeooiad
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Re: supplements and diet 2014/11/25 10:24:02 (permalink)☄ Helpfulby The_Lone_Wolf 2014/11/25 11:35:20
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I'd leave supplements for now until you've get your diet nailed on

Have a read of the diet forum here http://www.muscletalk.co../Diet-Nutrition-f11.aspx and some articles on diet here

http://www.muscletalk.co....e-building-basics.aspx
http://www.muscletalk.co....e-beginners-guide.aspx
http://www.muscletalk.co....inners-first-stop.aspx

Get your macros sorted, assess your diet and then see what you need, not the other way round
post edited by faipdeooiad - 2014/11/25 10:28:07
redwing
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Re: supplements and diet 2014/11/25 12:09:23 (permalink)
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Faip has said it really mate.
 
How much carbs is dependent on how many you will burn. You need enough as you want to gain muscle and you will be burning in the gym but obviously you dont want to overdo it and put on fat weight.
 
Try to keep the majority to low GI carbs and think about your timings would be my general advice. In other words try to lay off the sugary carbs especially in the evening. Try to go for more protein based foods in the evening.
 
 
 



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