MEMBER LOGIN

Results 1 to 6 of 6
  1. #1
    Just joined M&S
    • Join Date
      Feb 2011
    • Posts
      8
    • Years Exp
      Just Started
    • Goal
      Tone Up
    • Gender
      Male
    • Location
      Aberdeen
    • Photos
    • Reputation
      10
    • Rep Power
      0

    Default Help required - PLEASE !!!

    Could someone share some light on my diet.

    am wanting to lose about 2 stone (fat) but build on my muscle & keep the muscle I have.

    My programme am doing is:-

    Mon: Upper body
    Tues: Cardio
    Wed: Legs
    Thurs: Cardio
    Fri: Upper body
    Sat: off
    Sun: cardio

    But I seem to be putting on weight & am not looking good, so with my training in mind I can only think that my diets isn't the greatest.

    Can someone please help?
    The only thing is, the only time I can get to the gym is about 5.45am so what should I be eating roughly for that time & the rest of the day?

    please help & thanks guys

  2. #2
    Moderator Scrutiny's Avatar
    • Join Date
      Oct 2008
    • Posts
      14,437
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Australia
    • Photos
    • Reputation
      135,941,417
    • Rep Power
      1,359,493

    Default

    If you are wanting to train with an upper/lower format, try hitting your lowerbody as often as you are hitting your upper body.

    For example, if you are training 3 days per week:

    Week 1: Upper/Lower/Upper
    Week 2 : Lower/Upper/Lower
    Week 3: Repeat Week 1

    As for your goals, try striving for one goal at one time.
    Aiming for both muscle growth and fat-loss can be quite tricky due to the different calorie requirements of both goals.

    You will find and achieve much greater results aiming for one goal, as aiming for both may have you moving in not much if any direction either way.

    As for your current results, how is your diet?
    It's easy to gain weight, all one has to do is eat more food than they simply require.

    However, gaining lean muscle mass or losing fat strictly is a completely different ball game, which will require you to have a firm grip on your diet & with what you are feeding yourself.

    For your workout nutrition, it should be the same in the early morning as it would be if you were to train in the afternoon/evening.
    This will mean getting in a pre workout meal rich in protein, carbs and some fat and ideally a post workout nutrition strategy of a fast digesting protein/carb source or even a well-rounded meal immediately after training, depending on your goals. The pre workout meal should be taken anywhere from 1-3 hours before you train.
    The larger the meal and with more fat ideally the longer you will wait till you train. Since you are training first thing in the morning, it would be a good idea to not go over-board with this meal as you will be wanting to provide your body with a good and available energy source that won't be inhibited by a lengthy digestion ( limiting fats here would be a good idea ).

    For the rest of the day, you can follow up with your regular meals to meet your nutritional requirements. An optimal amount of meals per day for most people to maximise results usually has it at 5-7 meals/feedings per day, each spaced out approximately 2-3 hours apart.
    Last edited by Scrutiny; 03-12-2012 at 04:43 AM.
    Consistency is the key

  3. #3
    Just joined M&S
    • Join Date
      Feb 2011
    • Posts
      8
    • Years Exp
      Just Started
    • Goal
      Tone Up
    • Gender
      Male
    • Location
      Aberdeen
    • Photos
    • Reputation
      10
    • Rep Power
      0

    Default

    thank for the great advise, very much appreachiated.

    So the key is getting my diet right more than anything then.

    I was thinking protein shake before 5am & after 7pm my workout.
    about 9.45 (chicken & veg)
    about 12.00 (chicken & veg)
    about 3.00 (protein bar)
    about 6.00 (chicken, rice & veg)
    about 9.00 (Omlette (whites only)

    Obviously I woud cheange the chicken to another meat but this is just a guildeline to see if this is the correct sort of eating partner or would this be ok? change anything?

    thanks very much scrutiny - as am really wanting to go for it as teh summer will be here shortly lol

    thanks

  4. #4
    Moderator Scrutiny's Avatar
    • Join Date
      Oct 2008
    • Posts
      14,437
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Australia
    • Photos
    • Reputation
      135,941,417
    • Rep Power
      1,359,493

    Default

    I would definitely opt for a carb source pre workout if you can alongside your protein shake.
    Protein alone will not be enough to fuel an intense and effective workout.

    As for your meal plan, it really comes down to what you require specifically.
    It would be good to get some whole grains into your meal plan to provide a good bulk of carbs, as chances are you will probably not reach your carb requirements just eating vegetables alone ( unless you are eating plenty of sweet potato, potato, corn, etc ).

    I cannot see any decent source of healthy fats in there too.

    Check out THIS article for further advice and information with regards to creating a diet specifically to suit you.

    All the best, if you have any further questions, post them back up
    Consistency is the key

  5. #5
    Just joined M&S
    • Join Date
      Mar 2012
    • Posts
      8
    • Years Exp
      1-2 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      tucson,az
    • Photos
    • Reputation
      10
    • Rep Power
      0

    Default

    You could up your cardio do an hour listed of what your doing or 30 min. Five days a week or six.

  6. #6
    Squat Jedi Randoja's Avatar
    • Join Date
      Feb 2012
    • Posts
      6,188
    • Years Exp
      2-3 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Southern Oregon
    • Training Log
    • Photos
    • Reputation
      113,920,292
    • Rep Power
      1,139,235

    Default

    I would pay close attention to your diet. Nutrition is key. Calculate your intake and know exactly what ur putting in vs. what you are getting out.
    Purus Labs Representative
    www.thesquatjedi.com
    www.puruslabs.net
    https://www.facebook.com/puruslabs

 

 

Similar Threads

  1. Help required (If poss)
    By mellieno1 in forum Beginners Questions & Advice
    Replies: 3
    Last Post: 01-19-2012, 07:15 AM
  2. Some pointers required...
    By TCottle in forum Beginners Questions & Advice
    Replies: 4
    Last Post: 01-27-2010, 10:57 AM
  3. Big help required
    By jimgemlill in forum Beginners Questions & Advice
    Replies: 1
    Last Post: 08-31-2009, 06:16 PM
  4. Getting the required protein.
    By Chris2009 in forum Diet & Nutrition
    Replies: 2
    Last Post: 06-03-2009, 04:47 PM
  5. help required!!!!!!!
    By J222 in forum Diet & Nutrition
    Replies: 7
    Last Post: 10-30-2008, 05:51 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Follow M&S
Contact Us

Muscle & Strength, LLC
1118 First Street South
Columbia, SC 29209
PH: 1-800-537-9910
Email: click here

McAfee SECURE sites help keep you safe from identity theft, credit card fraud, spyware, spam, viruses and online scams
© Copyright 2013, Muscle & Strength LLC. Images copyright of their respective owners. Contact Us | Affiliate Program | Terms of Use