Diet&training.

[manmanman]

Hey everyone, first off my stats

20(almost 21)
5"11
87/88kg
Bf 13-15%
Lifting for a year properly.
No cycle experience.



So after thinking about cycling for quite a while I have decided and told myself that first I need to implement a better foundation and with my age I have a few years at least to get it in check. A few life changes lately have left me feeling like I am lagging behind in my gym, especially dieting.


My first question/statement is, I plan to follow the following workout


Mon-back,bi,abs
Tues-jogging or biking outdoors for a hour or so
We'd-chest,tri,abs
Thurs- same as tues
Fri,legs,shoulders,abs


Rest weekends, then repeat.


Im looking to put on a bit of muscle
And lower my bf, so I want a mixture of nice aesthetic body but also to be quick,agile athletic.

What workouts would you guys suggest based on that split?




Now for the diet.


I was following one quite well, I've never counted calories etc but I'm pretty sure I need to start, ATM I'm eating half clean half dirty, I'm
Not getting enough energy which has me turning to horrible energy drinks to stay awake ( I work till midnight)

My eating times are as follows


10am-breakfast
11-gym
12.30-post gym meal
3-meal before work
5-meal on 15 min break
7-dinner
10-snack on 15 min break.

A sample diet ti help me achieve my goals in conjunction with my workout would be appreciated . I'm
Open for changes in the split etc to get the best results I can.


Seeing as there are many members on here who are quite experienced in both sections i am lookin forward to hearing the responses and conversations that follow from it.I am very focused on putting paper into action and makin this happen. Not only for a sense of achievement but also well being for my mind and my body.



Thank you in advance

[Turkish Juicer]

Diet:

- You should wake up earlier so that you can have a complete breakfast and 2 hrs before you hit the gym. You can't workout 1 hr after eating, that's not how it works.

- Your breakfast should consist of several whole eggs and egg whites as well as oats. Do you eat these regularly?

- What is your post workout meal?

- Are you currently using any supplements? I strongly recommend a decent whey and creatine for muscle building purposes.

- You should post your meals in detail if you want solid advice.

Workout:

- Your split is no good for building thick, dense muscle. Try this split and see how it works for you:

- Monday: Chest, abs, cardio.
Tuesday: Back, biceps, cardio.
Wednesday: Legs only.
Thursday: Rest day.
Friday: Shoulders, Triceps, abs.
Saturday: Cardio, abs.
Sunday: Off

You have to hit your muscles hard, either through high volume or high intensity formats of training. These include certain range reps for each body part, drop sets, 1RM sets, half rep sets and so forth. You can have the best diet in this world but not be able to improve your physique due to under training.

[manmanman]

Post workout I have a shake ,


Protein ,milk,egg whites, egg , blueberries


For breakfast I usually have weetbix. I will push gym back for more room between it and breakfast.

[Turkish Juicer]

So you are from Australia?

Weet-Bix is not a good choice for a lifter with muscle building purpose in mind.

Here is my breakfast and I can assure you most people on this board eat something similar:

10 large eggs boiled, 3 whole 7 whites.

1.5 cup of oats with unsweetened almond milk and 1/2 tbs of organic honey (stevia if I am cutting or on a low carb day)

You are looking at about 52gr of protein here.

This is how you ought to eat.

Also, ditch the milk in your PWO shake if you want to avoid retaining any fat.

[manmanman]

Yeah from aus,


When you say 3 whole 7 whites, do you boil 10 and then seperate or?


And if I moved my breakfast to that should I ditch the whites and egg in my shake?

[Turkish Juicer]

Yes, I boil 10 eggs, eat 3 of them as whole and 7 as whites only.

There is no reason for you to ditch egg whites in your PWO shake only because you'll be eating several eggs for breakfast. You need to keep your protein up and eggs are amongst the most beneficial source of natural protein for various reasons. I wouldn't mind eating up to 30 whites a day...

[manmanman]

What other snacks/mEals can you recclmend to me?

[Turkish Juicer]

10-12oz chicken breast with brown rice,

10-12oz lean steak with steamed green vegetables drizzled with 2-3tbs of EVOO,

10-12oz salmon/sea bass/tuna with yams,

You can have these meals on top of your breakfast and PWO shake and you will grow.

[manmanman]

That would cover 4 meals or
Do you eat te same thing twice a day?

[Rwy]

So you are from Australia?


10 large eggs boiled, 3 whole 7 whites.

I wish I liked eggs. I could never get down 10 eggs. I think I would have any easier time eating abug then eating 10 eggs lol

[manmanman]

I plan to do my weeky shopping tonight,

On my list there is:

Eggs
Oats
Honey
Lean mear( beef/chicken/fish)
Brown rice
Unsalted cashews
Vegetable( broccoli,Cali,carrot, green beans,spinach)
Smoked ham
Beef jerky
Cottage cheese.




What other items would you include? Input welcome from anyone please.

[Turkish Juicer]

That would cover 4 meals or
Do you eat te same thing twice a day?

Covers 4 meals.

Then, there are two PWO shakes.

[Turkish Juicer]

I wish I liked eggs. I could never get down 10 eggs. I think I would have any easier time eating abug then eating 10 eggs lol

You don't have to 10 eggs in that order.

Buy pasteurized egg whites and make an omelet, you can add some fresh herbs (parsley, dill) vegetables (tomatoes, mushrooms) and cheese (ricotta, parm) to modify the taste. You can optionally add 2-3 whole eggs in this omelet and turn it into a complete protein meal.

[Turkish Juicer]

I plan to do my weeky shopping tonight,

On my list there is:

Eggs
Oats
Honey
Lean mear( beef/chicken/fish)
Brown rice
Unsalted cashews
Vegetable( broccoli,Cali,carrot, green beans,spinach)
Smoked ham
Beef jerky
Cottage cheese.




What other items would you include? Input welcome from anyone please.

Make sure oats are raw/unprocessed (no sugar added etc.)

Almonds and Walnuts are a better choice. Also raw.

Ditch the ham, it is processed food with additives.

Give Beef jerky a go ONLY IF it is carb free with low sodium.

Prefer low fat cottage cheese.

Sweet potatoes (yams), bulgur and couscous are also good complex carb sources. You can shop these too.

You can also eat legume, especially lentils as for complex carbs. They are loaded with protein, fiber, vitamins, minerals and antioxidants.

Lamb, shrimp and liver can also be consumed as for protein.

[manmanman]

Sweet ill add those to it as well, do you include lentils as a meal or recipe or?

[manmanman]

Do you use the lentils as a meal or a recipe?

[Turkish Juicer]

Either or.

You can boil some and add them to your rice or make an actual meal by following a recipe.

Add Natural Peanut Butter (no sugar added), EVOO (Extra Virgin Olive Oil) and Unsweetened Almond Milk to your shopping list as well.

[manmanman]

Sweet, thank you let me know if you think of anything else !

[kronik420]

kangaroo meat, very lean protein. i got kangaroos in my backyard, lol.

[manmanman]

I will be trying the oats and honey and almond milk tomorrow instea of west bix. Will
Let you know how it goes!

[Turkish Juicer]

Do NOT over indulge yourself with honey though, half a table spoon should do it for a cup, or even 1.5 cups of oats for breakfast. Make sure your almond milk is also unsweetened. You can always add a tea spoon of ground cinnamon to spice it up from time to time.

[manmanman]

Yeah I made sure or was insweetened; is the honey neccacery or just for flavoue?

[Turkish Juicer]

No, the honey is not necessary but it will give your oatmeal a great flavor. Honey is a source of sugar, which is why it should be consumed with caution even though it has more health/longevity benefits than any other food with sugar in it. When you are ready to cut in the future, it would be wise to replace honey with stevia.

I have come across with a human research conducted by a group of academicians and nutritionists a few months ago where 36 athletes were fed different types of carbs, including dextrose, maltodextrine, fructose and honey. The group that was fed honey maintained the most stable levels of blood sugar for the longest time frame, which is another reason why I recommended you honey since I know you will be hitting the gym about 2 hrs after this breakfast.

[manmanman]

Oh that's really interesting thanks for that,
The breakfast went down fine, unable to tell if the extra time between eating and working out helped, will notice over the next few weeks,

How do you cook lentils, I have red ones, I must of overlooked because they sort of clumped together

[Turkish Juicer]

Green lentils required to be soaked in water overnight before boiling; whereas, red lentils do NOT require such process. I would utilize Google to figure out the best way of cooking red lentils without overcooking them since green lentils is what I cook.

There is also the option of purchasing cooked lentils, I would make sure to buy a product with very low sodium content and no additives.

I would also incorporate fish oils (if you don't have fish regularly in your diet) and micronized creatine monohydrate to my supplementation.

[manmanman]

I currently take fish oil tablets since I don't have Tuna everyday, how would you dose creatine mono hydrate?

[Turkish Juicer]

5gr post workout only (with your shake) and same amount on non-training days is sufficient at your body weight.

Make sure you are drinking plenty of water throughout the day when you are on Creatine, meaning anywhere between 4-5lt.

Before you ask, you do NOT need to cycle Creatine, you can stay on it for as long as you want to. You probably won't want to come off of it once it kicks in anyways.

[manmanman]

If there is some form of creatine in my preworkout do the same doses apply?

[Turkish Juicer]

It takes about 3 hrs for your body to metabolize Creatine, which is why it should NOT be taken both pre and post workout unless there is at least 3 hrs between the two.