Results 1 to 3 of 3
-
09-16-2010, 08:22 AM #1
critque needed of my diet and training
Hey guys, I was hoping that you could tell me if you think my diet and training is any good to support bigger gains? My stats are:
Age: 26
Height: 5'11"
Weight: 80kg (176lbs)
BF: 8-10% approx
Training experience: Gymnast from 7yrs old til 17yrs old, track althlete from 17 to 25, and weight training only (and kickboxing) for the last 13months.
I train weights 5 days a week and kickbox twice a week. day 1 chest, day 2 shoulders, day 3 arms, day 4 back, day 5 kickboxing, day 6 legs, day 7 kickbox.
My weight reps are 3-4sets being able to do no more than 6-8 reps on compound exercises and 12-14 on isolation exercises.
I eat 7-8 times a day which is usually:
4egg whites, 2 whole eggs with 2 slices wholemeal toast and whey with milk.
Oatmeal with milk and whey
chicken with either wholemeal rice or pasta and veg
Protein shake
wholemeal bagle with peanut butter and a banana
Protein shake
Tuna or chicken
Protein shake before bed.
I also snack on almonds and fruit through the day and drink around 3-4lts of water per day.
With all that eating and limiting my cardio I'm still stuck at 80kgs.
-
09-16-2010, 09:41 AM #2
-
09-16-2010, 04:05 PM #3
thanks for the comments dude.
to give you more detail my average day would be (btw my diet is for bulking - i have a hard time gaining, its taken me just over a year to again 10kgs and i've maintained a low bf %). Whey protein i use is Sci-MX Lean Grow MRF:
7am - 4egg whites, 2whole eggs, 2 slices whole meal toast. 2 scoops whey protein with 400ml whole milk (this amount of whey with milk is around 450kcals and 35g protein and 30g carbs).
9:30am - 200g oatmeal with 2% milk and one scoop whey protein added in.
12:00pm - Chicken breast or prawns with a cup of wholemeal pasta or wholemeal rice or 2 medium size sweet potatoes. with veggies
2:30pm - 2 scoops whey protein with 2% milk.
4:30pm - 2 slices wholemeal bread or bagel with peanut butter and a banana (this is PreWO, carbs/little protein i know, but its energy).
7:30pm - 2 scoops whey protein with full fat milk and a banana (PostWO).
10:00pm - Chicken breast or can of tuna with veggies and glass of milk before bed.
This is a regular day, the plan i originally posted was what i ate today. I added in an extra can of tuna to increase my protein intake. Fruit is normally eaten with a meal and i have a handful of almonds as a snake during the day.
Really speaking I'm not taking in 3 shakes, I've recently split my two daily shakes into 3 so i can absorb more protein at regular intervals.
3-4 liters of water pre day, workout sups are creatine and NO. I also take multi-vitamins, iron sups, omega 3 & 6 and green tea extract.
Anymore tips would be great. If you can suggest any alterations, I'll be very happy to hear them.
PS, i don't eat red meat. well very rear to i (just the way i like it too lol)
Thread Information
Users Browsing this Thread
There are currently 1 users browsing this thread. (0 members and 1 guests)
cutting/ fat loss advice needed...
04-16-2024, 01:34 AM in ANABOLIC STEROIDS - QUESTIONS & ANSWERS