posted Mon, 10/08/2012 - 09:09
1677
Diet Advice
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Hi All,
I am looking for some diet and training advice. I am 24 years old, 163lbs BF around 24%. I'm not looking to become a body builder, I just want to increase my weight to around 175-180lbs and develop lean muscle as well as reducing my bodyfat.
I normally work out in the mornings before work for around 40mins. Rotating, biceps / back, triceps / chest, shoulders. I genreally eat well but I don't seem to ever see any results. I've been training a year and a half now. I am pretty sure its my diet and training regime. I did try Anavar back in July and it did nothing and would advise anyone who is like me and thinking about Var to save their money!
Please if you have any advise I will give it a go for sure!
Cheers
Bobby
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you need to have training split lined up. pick a specific time to do a specific part of your body. try not to work a part of your body more than once over a 72 hr period. simple split is m-chest, t-back, w-legs, t-delts, f-arms, sa and su-rest (or cardio in morning on saturday no work on sunday). meals need to be balanced with a protein, carb and good fat source. meals should be taken around 3-3.5 hours at a time. (more frequently if you want to speed it up more just alter the calories per meal) higher calorie concentrations should be around breakfast and pre n post workout. at 24% bf i would keep my calorie intake at a deficit until you drop it low enough to see some "hardened" gains. cardion is best done in the morning on empty stomach or post workout. these are the times with you have depleteed sugars in the blood. there are crap loads of fatloss supps but a few that i firmly believe in is caffiene tabs, CLA'S!!! and i supplment with various herbs and extracts as well. drink plenty of COLD water. the body increases heat to accomodate the cold temp of the water so it burns cals to make fire. meal replacements are a joke in my opinion. they are good if you have absolutely no choice but there is no replacement for REAL food. so smoothies and shit should be kept at a minimum. make sure you get 7-9 hours of sleep. try to keep carbs less around bed time. this allows gh to do its job and not be disrupted by insulin crashing it which will in turn hellp with fatloss. make your workouts meaningful and dont wander around letting your heartrate go down. go in there stimulate the muscle and peace. get home wait a bit to have you carbs after a workout this allows again...the gh secrete to work. then have some good carbs to recharge glycogen so you can keep your precious protein from being depleted for fuel. GOOD LUCK TO YOU!
Brill thanks Gorillafit! What kind of small frequent meals do you advise I have?
They'll be different throughout the day depending on time of day and whether you are going to workout and whether it will be cardio related. Some people say carb depleted cardio helps burn fat. You'll want to get protein\carbs in you right after your wourkouts. For your body to burn fat you have to give it fat (sounds weird huh?), non saturated hopefully. I try to get 20-40 grams of protein in each meal, just guessing with foods. I'd go with eggs and a meat for breakfast instead of cereal when you can if not put a scoop of protein in your cereal. Chicken, fish, vegetables, nuts, fruits the less processed foods the better. Check out at top, Community\Forums\Training, Nutrition & Diet. Lots more info than I can type! LOL ;-P Good Luck!
If you want to put on lean mass you gotta get the quads involved. Work all the muscles, but heavy leg exercises will release more testosterone to be utilized by all muscles. Diet, 3 meals and a shake ain't gonna do it for you. Small frequent meals (5-7) will feed your body better so it doesn't eat itself and it will keep your metabolism up. I'd start with more frequent nutritional feedings and get that cardio up (walking, jogging, basketball....) and add some leg and ab exercises to your routine. This is not a 2 week adventure, slow and steady, set real goals that are easily achieved, up them as you do, and keep moving forward. You will see improvement and stay motivated! Good luck!
Thanks SDM.. I am 5"11
You sure that BF reading is correct? 24% seems awful high for a guy with your stats. How has it been measured? Not trying to be rude, but are you carrying a lot of fat. At 5-11, 163lbs and 24%BF, you'd have a belly on you to say the least.
If it is correct, you need to trim that down. Diet, no carbs late in the day (say 2pm+ = zero carbs), plenty of intense cardio. That should be your priority.
If it isn't correct, we need a whole different approach. Increase calories with clean carbs and quality protein.
You gave your weight etc, but How tall are you?
You mentioned 24% bf. you need to reduce that. At 163lbs, that figure means you're carrying 39lbs of fat. Good diet and lots of cardio required.
Hi, thanks. Pretty much my diet is very normal.
I will eat breakfast cereal, shake after gym, eat again at lunch.. maybe a sandwich or something on the go. Then in the even I will eat things like chicken curry, spagetti, fajitas. Some kind of big meal either with mince meat, chicken breast, veg and potatoes etc.. It's nothing like the high protien diets I've been reading about I know.
What your day intake look like with your macros how many whole food meals vs shakes and have you only done var any pinning like a test base cycle ect.
whats your diet look like now?