.. I am looking for a diet that would suit me. I am 42 5'7" and weigh 160lbs (having shed 45lb in the past 12 months) and I am looking a little scrawny as I seem to have lost muscle as well as bf. I am now ready to begin some serious weight training and cardio to firm up my wobbly bits and reduce the remaining love handles to lean muscle. Unfortunatley I am new to this training / dieting lark and would really appreciate some advice in plain english.
My goal is to gain up to 15-20lb of muscle (NOT FAT) between now and July (is this realistic or am I a dreamer as I really don't know but some threads on here suggest this is possible?)
I need to know:
1. What quantities of fat,carb and protein I should be taking daily. When during the day to take them (ie do I eat 3 meals a day or do I need to eat 5-6 times a day)
2.What can I eat that is readily available from a UK supermarket as in the UK we do not have easy access to things liked dried egg white powder etc (unless anyone knows differently)
3. Do I eat the same quantities on non training days as training days?
4. I am planning to do cardio at least 5-6 days a week and weight training at least 3 times a week. Is this going to be sufficient to allow me to build lots of lean muscle quickly (there is no way I want to gain an ounce of new fat as I have dieted too hard for 12 months to gain the fat I have lost)
5. I have used Whey protein and Creatine in the past are there any other supplements that are a "must have" when trying to gain solid muscle? I currently take an ECA Stack (Stack 2 which includes 100mg Ephedra twice a day)
6. What can I take prior to workouts that will give me that "kick of energy" to get me working out hard and fast?
I really hope someone can help me as I am so proud of my weight loss and now would really love to have a good lean muscular body in time for my annual holiday in July as I have been a fat slob for far too long!!
As I have already said I need to be able to get the diet items "off the supermarket shelf" as I do not have a lot of money and I also need the diet in plain simple english as I am totally new to this and therefore do not understand all the abbreviations
By the way I am not sure whos website this is but it is a real inspirational place to come and read about others successes so thanks very much for its creation
Heres hoping for some prompt responses
Rob
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