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Advice on diet and training please

SprostonGreen · 2006-01-09 18:04:40

I would be in a similar position to many other posts right now(especially Butty), slight love handles a bit of a belly, put generally that’s all. I weigh 73 – 74 kilos and am about 5’ 10. Recently though I’ve made changes. Morning: I’ve gone from no breakfast – Either Alpen or Bran Flakes. Juice Mid Morning: Banana and Tea…

09-01-2006 06:04PM

#1

SprostonGreen

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Posts: 2244

I would be in a similar position to many other posts right now(especially Butty), slight love handles a bit of a belly, put generally that’s all.

I weigh 73 – 74 kilos and am about 5’ 10.

Recently though I’ve made changes.

Morning:

I’ve gone from no breakfast – Either Alpen or Bran Flakes. Juice

Mid Morning:

Banana and Tea with one sugar.

Lunch:

Chicken Tikka and Swiss cheese on a baguette with no butter or Grilled chicken on brown (from the Hungry bear Tallaght).

Mid Afternoon:

Apple, some nuts.

Dinner (evening meal)

Chicken (Maryland, Kiev, grilled with Balsamic vinegar) or
Fish (Donegal Catch plaice) or
Quorn mince with sundried tomatoes, chick peas and red kidney beans.

With either noodles, baby spuds, or brown rice. And peppers or runner beans.

Late evening
Chicken and cheese on brown bread with Tesco low fat butter.

My question is, is this healthy and sufficient for my plan?

Ideally what I’m going for is increase muscle, I’m doing a 3 day split

• Shoulder and triceps
• Legs
• Chest and biceps

I have done the first five days loading on Creatine, and have EAS whey protein on order.
Sometimes I think I’m caught between not doing much cardio so as I won’t negate my weight work and doing cardio to trim my stomach.

There are some great posts and posters on this forum, so I would like your advice please.:)

0

Comments

#2 09-01-2006 08:17PM

g'em

Closed Accounts Posts: 22,819 ✭✭✭✭

Join Date: September 2005

Posts: 22005

I'm going to credit myself with being one of teose fabulous aforementioned posters so here goes:

SprostonGreen wrote:

Morning:

I’ve gone from no breakfast – Either Alpen or Bran Flakes. Juice

any chance of trying porridge? it's a slow release carb with lots of fibre and low in fat. both alpen and bran flakes are actually quite high in sugar.

Mid Morning:

Banana and Tea with one sugar.

Swap the banana for an apple, or maybe some veggie sticks or a low fat yoghurt- bananas get burned up pretty fast so try and limit them to after the workout. lose the sugar from your tea, or switch to green tea or herbal infusions (green tea is said to increase the metabolism)

Lunch:

Chicken Tikka and Swiss cheese on a baguette with no butter or Grilled chicken on brown (from the Hungry bear Tallaght).

plain chicken, no sauces, drop the baguette and stick to brown, lots of salads.

Dinner (evening meal)

Chicken (Maryland, Kiev, grilled with Balsamic vinegar) or
Fish (Donegal Catch plaice) or
Quorn mince with sundried tomatoes, chick peas and red kidney beans.

With either noodles, baby spuds, or brown rice. And peppers or runner beans.

Plain chicken or add flax oil with herbs and garlic to taste. Plain fish instead of breaded, and preferebly of the oily variety (salmon, mackerel).

Late evening
Chicken and cheese on brown bread with Tesco low fat butter.

try and lose the carbs this late in the evening- protein is fine, but if the carbs don't get used up they'll get stored as fat.

My question is, is this healthy and sufficient for my plan?

pretty much, at least its not bad at all. you need to take in more omega oils in the form of oily fish, flax or linseed oil, and keep your processed foods to a minimum. Ideally you need to figure out what your daily calorific needs are and add about 500 cals in order to gain weight for muscle. Some fo the other guys around here can advise you more about that, I'm stuck firmly in the 'losing weight' camp!!!

Ideally what I’m going for is increase muscle, I’m doing a 3 day split

• Shoulder and triceps
• Legs
• Chest and biceps

Where's your back work?!?!? A weak back will cause you all sorts of problems with lifting, try and get in some deadlifts, standing rows and lat pulldowns for the basics.

I have done the first five days loading on Creatine, and have EAS whey protein on order.

haven't a notion about creatine...

Sometimes I think I’m caught between not doing much cardio so as I won’t negate my weight work and doing cardio to trim my stomach.

diet will trim your stomach.

All in all this looks pretty good, could do with some fine tuning but I dare anyone here to say they eat clean 100% of the time (or maybe that's just me covering my back...). Just make sure you get your ratios right of proteins/ carbs/ good fats

There are some great posts and posters on this forum, so I would like your advice please.:)

aw shucks thanks!!!!

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#3 09-01-2006 08:28PM

cousin_borat

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Posts: 797

diet is definately the key. I've found fitday.com to be excellent for tracking diet and helping to train myself to keep the correct ratio of protein/carb/fat in my diet.

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#4 09-01-2006 08:42PM

ronbyrne2005

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Posts: 3044

you dont get any good protein till lunch time,get some quality protein early in morning.
donegal catch isnt good source of protein and is full crap,stick to fresh fish .
chciken kiewv are processed crap,stick to the real deal.
do this split
chest shoulders triceps
back biceps neck
legs abs

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#5 09-01-2006 08:42PM

SprostonGreen

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Join Date: December 2001

Posts: 2244

Thanks G'em, good luck with your tournament!

Thing is, I dont really like fish, but will try it. I tried porridge recently and hated it. Maybe I could go scrammbled eggs for breakfast and late evening.

Yep, little or no back work, will include that in my shoulder day, maybe dead lifts.

Also, I have or am intending to cut out takeways, beer(just for a while) and dont really eat crisp or choclates, except for plain choccie biscuits.

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#6 09-01-2006 08:58PM

g'em

Closed Accounts Posts: 22,819 ✭✭✭✭

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SprostonGreen wrote:

Thanks G'em, good luck with your tournament!

Thing is, I dont really like fish, but will try it. I tried porridge recently and hated it. Maybe I could go scrammbled eggs for breakfast and late evening.

Yep, little or no back work, will include that in my shoulder day, maybe dead lifts.

Also, I have or am intending to cut out takeways, beer(just for a while) and dont really eat crisp or choclates, except for plain choccie biscuits.

no worries at all. I put a low-fat fruit yoghurt in with my porridge to make it really creamy. And for scrambled eggs or omelettes use one yolk to three whites- add spring onions and a little bit of low-fat grated cheese for taste.

of course all this 'luxury eating' will have to stop at some point for me, it's all about steamed chicken breasts and broccoli and water with porridge. Oh.. yay... geez can't wait to compete :rolleyes:

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