Hi everyone i have just done my first week of
my diet is as follows:
7.45amorridge + 1 scoop protein shake, sultanas.
First thing in the morning you need sustained energy (Low GI carbohydrates, such as oatmeal, sweet potatoe, whole wheat. The reason for this is your body just went 6-10 hours without getting any food, it kind of describes itself. A shake first thing in the morning is not a bad idea, whey protein would be ideal. Or even more ideal would egg whites be.
10.00am: 30 grams protein, chicken or beef e.g 3 rice cakes portion of fruit.
If you got chicken or beef here, drop the shake. And depending on how much your trying to gain, it's your choice to keep carbohydrates in or out, the fruit is fine
12.30pm: 30 grams protein as above, bowl of rice or jacket potato, low fat yogurt.
If you can't get away with another meal here (Meat), protein will do, it's better then nothing, try to get a slow releasing protein here though (casein), the rest seems okey to me.
3.00pm: protein shake, cereal bar and/or banana.
Here you need a better meal for sure, you need energy for your workout, and your not getting good energy levels from banana, or cereal bar, bananas are quick carbohydrates, for a good workout you need long sustained energy. Try a bowl with oatmeal here, and take your shake before working out.
7.00pm: post workout protein shake.
Guessing this one is whey and somekind of quick carbohydrates?
8.30pm: 30-40 grams proten as above with vegetables, very little carbs
Here you need a good meal, to get your body on the right track after working out. Drop the low carbohydrates for last meal. Here is the ideal time to eat some meat (it's late and you got time to make it). Eat some chicken, beef, horse, duck, whatever, some healthy meats, and a good carbohydrate source, such as brown rice or sweet potatoes.
Right before hitting bed, I would recommend taking a Casein source protein shake (long lasting protein, that will give you protein as needed throughout the night).
On a side note: I've noticed that I get muscle soreness much quicker if I use a casein shake right before bed (A sign that it will take less time to restore me)
Sorry for my crooked english, i'm a european. Hope this one helped you out.
2.5-3l water a day.
One cheat evening a week.
No alcohol!!1
Good
Super strength milk thistle,
Flaxseed oil,
Multi vitamin.
Thinking of adding creatine, heard it works well!
I train a four day split routine,changing every six weeks.
Good, go ahead and add creatine, it works
monday:legs.
tuesday:shoulders.
Wednesday: back and bi's
saturday: chest and tri's
Recently adding 30 mins cv a night.
I noticed moderate gains in this first week,
Bench up 5 kg so not bad + 2 reps on most sets!
Everything else about the same but i dont want to bore
This may be mind over matter so ill wait and see.
I have nolvadex for my pct was gonna run 25mg ed for two weeks.
Any advice would be much appreciated, sorry its so long just trying to answer all possible questions.
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Originally Posted by northy843
