Hi all

been going to the gym for about 2mths. Started at 82kg with 28% body fat, now down to 74kg with 21% bf. (i'm 23, 164cm tall solid build)

Still wanting to lose bf but build lean muscle aswell. Want to get down to about 12-15 bf

Go to the gym 4 days a week new program is broken up Chest/biceps, legs/abbs back/triceps and shoulders. After weights to 10 to 15min of jogging.

Usually in the gym for 1hr to 1hr 20mins.

Going start boxing for 1hr twice a week to help lose the extra bf.

See yous all on forum

welcome mate.

whats your diet like?

welcome to the forum mate

Good to see another member. Welcome!

hi thrasha

my diet is normally

protein shake straight after waking up 5am

about half hr later porridge (a little raw sugar) and another protein shake

(going start using creatine riboplex before the gym)

Then on a gym day protein shake within half hr of finishing

(just bought as well the glutamine reloaded stuff for after gym)

bout have hr after that i have tuna pasta and some cheese

if not a gym day just the banana its bout 9ish

lunch is mixed nuts and a chicken salad 12ish

afternoon would be an orange or apple 2ish

dinner would be normal steak, mushrooms raw onions, capsicum with cabbage, and 1 or 2 boiled eggs 5.30ish

bout 7.30 i have a shake for my last meal

That's a lot of shakes mate especially if you're also trying to gain lean muscle. I think if you ate more whole foods you would be better off. Remember that digesting the whole foods will also consume calories.

Originally Posted by odin

hi thrasha

my diet is normally

protein shake straight after waking up 5am

about half hr later porridge (a little raw sugar) and another protein shake

(going start using creatine riboplex before the gym)

Then on a gym day protein shake within half hr of finishing

(just bought as well the glutamine reloaded stuff for after gym)

bout have hr after that i have tuna pasta and some cheese

if not a gym day just the banana its bout 9ish

lunch is mixed nuts and a chicken salad 12ish

afternoon would be an orange or apple 2ish

dinner would be normal steak, mushrooms raw onions, capsicum with cabbage, and 1 or 2 boiled eggs 5.30ish

bout 7.30 i have a shake for my last meal

mmmm... doesn't inspire me....

The shakes comment is probably on the money.

Pre-workout nutrition, is, imo, more important. Have your solid, protein based meals ahead of training.

What does this add up to calories wise? What are your eating targets? Macros?

You need a better approach.

Also, be careful of too much cardio while trying to add mass.

Thanks for the suggestion; I’m normally on afternoon shift so i don’t normally feel like eating in the morning.

Any suggestion on something that would be high in protein and carbs other then shake porridge combo for breaky. As the gym is normally early morning get me up and motivated plus ensures I don’t stay up to late either.

Pre work meal I was told not to eat 1 to 1 and half hrs before the gym. Is this wrong or what do you suggest.

I was also told to try and eat every three hours no carbs after 7 and to have approx 180grams of protein a day is that what you mean by macro low carb low fat high protein

I'm only new haven't really got a clue
Any help would be great

Every 3 hours is correct, but i was told for a 85kg male 280grams> is whats needed for muscle building.

I don't know many people that enjoy eating in the morning either (myself included) but if you're serious about training then you have to get into the habit of eating breakfast. I would suggest eggs. There is another thread on this board about different protein sources that could be taken throughout the day that I would suggest you read. Like you I train in the morning and I will eat 6 eggs (2 yolks, 4 egg whites only) and then a bowl of oats for breakfast before training. This supplies me with the energy to get through a workout. Ideally I would love to eat another meal before training but that is impossible. If you're up at 5 as your first post suggests then I would suggest trying to get two meals in before you train if possible.

As for your other comments about eating meals every three hours and no carbs after 7, well you're going to get a lot of debate about that on this forum. I personally do eat every three hrs but others will argue that this is not necessary (I leave it to them to post their reasons). As for carbs after 7, I generally don't do this either unless I'm training legs the next day then I will but again you will get other opinions on this.

Hi all

thanks for advice after reading what was said yesterday i made a few changes today

5.00 shake
5.30 porridge with a cup eggs whites (doesn't taste that nice)
6.00 yogurt with glass of that v8 juice (hope it as good as it says)
6.30 riboplex (pre gym drink)
7-8 gym
8 glutamine (after gym drink)
8.30 shake (stuck in my head to have it)

then the rest of the day as before

i was also thinking of have cottage cheese with pineapple for after noon instead of more fruit

it quick and its easy just the way i like it

Originally Posted by odin

Thanks for the suggestion; I’m normally on afternoon shift so i don’t normally feel like eating in the morning.

Any suggestion on something that would be high in protein and carbs other then shake porridge combo for breaky. As the gym is normally early morning get me up and motivated plus ensures I don’t stay up to late either.

Pre work meal I was told not to eat 1 to 1 and half hrs before the gym. Is this wrong or what do you suggest.

I was also told to try and eat every three hours no carbs after 7 and to have approx 180grams of protein a day is that what you mean by macro low carb low fat high protein

I'm only new haven't really got a clue
Any help would be great

There is simply no need to eat every three hours. Digestion is a very lengthy process and eating that often is just not needed.

Originally Posted by Thrasha

welcome mate.

whats your diet like?

Thanks mate, my diet is pretty spot on cheers.

Originally Posted by odin

hi thrasha

my diet is normally

protein shake straight after waking up 5am

about half hr later porridge (a little raw sugar) and another protein shake

(going start using creatine riboplex before the gym)

Then on a gym day protein shake within half hr of finishing

(just bought as well the glutamine reloaded stuff for after gym)

bout have hr after that i have tuna pasta and some cheese

if not a gym day just the banana its bout 9ish

lunch is mixed nuts and a chicken salad 12ish

afternoon would be an orange or apple 2ish

dinner would be normal steak, mushrooms raw onions, capsicum with cabbage, and 1 or 2 boiled eggs 5.30ish

bout 7.30 i have a shake for my last meal

my goals are diff to yours as im trying to lose a little fat so its like this. 5am wake up 5.30am gym. 6.30-7am is 50g oats in my whey shake. Not many people here are going to agree with what i do but ive always been told that to burn cals train in the morn on an empty stomach. thats what i do, i grow i dont get eaten up cos i dont have food in me. it works for me

Originally Posted by Thrasha

my goals are diff to yours as im trying to lose a little fat so its like this. 5am wake up 5.30am gym. 6.30-7am is 50g oats in my whey shake. Not many people here are going to agree with what i do but ive always been told that to burn cals train in the morn on an empty stomach. thats what i do, i grow i dont get eaten up cos i dont have food in me. it works for me

Yep and that would be me. Maybe for cardio but not to lift iron.

Originally Posted by RF1964

Yep and that would be me. Maybe for cardio but not to lift iron.

I might have a pre-work out drink like one of those extreme super pump vasolidator fkn bullshit drinks haha with creatine and nitric oxide or what ever it is, but lately i havent been.
This is on advice of a past trainer, he said it would be ok cos im getting all the food during the day to recover. Are you saying i should wake up at 3am to have food first? lol fk that ahhaha