Free Diet advice by Narkissos & Novastepp: Intro to Performance Nutrition 101

[MikeyMoo]

What is your training like? Can you give me an example of a workout?

Make sure you are going all out and not short changing yourself in the gym. We eat and sleep to repair the damage we have done, so don't do half-assed damaging.

Okay so now for the diet. Set up a plan where you are eating 5-6 meals throughout the day, preferably 2-4 hours apart. Keep protein as a staple in each meal, and incorporate a pro/fat meal either first thing in the morning, before bed, or not at all.

If you're going to run something ~2500 cals, then shoot for ~400 cals in 6 meals or ~500 cals in 5 meals.

Create a meal plan. I want you to pick the foods that you want and the timing that works for you, but please include it here when you are done and we can discuss it.

Typical Monday is Chest (not at the minute with shoulder surgery recovery and rehab): flat bench, incline and decline press; DB flys, DB pullover, machine / cable flys. Workout time approx 45 - 60 mins. Normally empty afterwards.

As I'm injured, it's been all ROM exercises, core and cardio lately. Today for example was 20 mins of stretching, ROM and scapula setting with the shoulder. Cardio after which was 20 mins @ 5 mph full incline on the treadmill followed by 20 mins HIIT on the bike medium level. 160 -170 bpm and really good sweat on.

In terms of a meal plan, how much would I need to adapt my example daily intake mentioned earlier in this thread...

"2 x weetabix for breakfast; either fruit/ nuts and a shake mid morning; wholemeal sandwich for lunch; mid afternoon shake; sweet potato, chicken and veg for dinner."

[novastepp]

Typical Monday is Chest (not at the minute with shoulder surgery recovery and rehab): flat bench, incline and decline press; DB flys, DB pullover, machine / cable flys. Workout time approx 45 - 60 mins. Normally empty afterwards.

As I'm injured, it's been all ROM exercises, core and cardio lately. Today for example was 20 mins of stretching, ROM and scapula setting with the shoulder. Cardio after which was 20 mins @ 5 mph full incline on the treadmill followed by 20 mins HIIT on the bike medium level. 160 -170 bpm and really good sweat on.

In terms of a meal plan, how much would I need to adapt my example daily intake mentioned earlier in this thread...

"2 x weetabix for breakfast; either fruit/ nuts and a shake mid morning; wholemeal sandwich for lunch; mid afternoon shake; sweet potato, chicken and veg for dinner."

You are short changing yourself if you can perform that may sets on chest. I realize you are injured and that should take precedence over "usual" lifting. But if you are lifting to the point where another rep cannot be performed, I don't think you will have the ability to perform that many sets on chest. Try hitting failure on your first couple of sets and rest only between 60-90 seconds between sets and exercises. That will up the intensity and benefit of your training greatly.

If you train hard like this, you will also want to be sure you are giving yourself enough rest between workouts. SO every other day training is a good start.

As far as your diet...honestly, it stinks.

Look at the stickys or even this thread where sample diets are given and produce something with more substance.

Meal times, protein & carb & fat amounts, food choices, etc.

[MikeyMoo]

You are short changing yourself if you can perform that may sets on chest. I realize you are injured and that should take precedence over "usual" lifting. But if you are lifting to the point where another rep cannot be performed, I don't think you will have the ability to perform that many sets on chest. Try hitting failure on your first couple of sets and rest only between 60-90 seconds between sets and exercises. That will up the intensity and benefit of your training greatly.

If you train hard like this, you will also want to be sure you are giving yourself enough rest between workouts. SO every other day training is a good start.

As far as your diet...honestly, it stinks.

Look at the stickys or even this thread where sample diets are given and produce something with more substance.

Meal times, protein & carb & fat amounts, food choices, etc.

Re training - I will adopt this strategy once I'm back lifting properly again. Using this technique, how many times should I be hitting each body part per week? And, given I only have 90 mins per day, how many body parts should I try to incorporate per session?

Re diet - yes, I thought as much tbh. I'll do some reading then and see if I can put together something that's more in-line with my weight, my goals, and my training needs.

Cheers pal,
M

[novastepp]

Re training - I will adopt this strategy once I'm back lifting properly again. Using this technique, how many times should I be hitting each body part per week? And, given I only have 90 mins per day, how many body parts should I try to incorporate per session?

Re diet - yes, I thought as much tbh. I'll do some reading then and see if I can put together something that's more in-line with my weight, my goals, and my training needs.

Cheers pal,
M

Let me know what you find regarding the diet. I'd be happy to take a look.

In regard to training. Hit each body part once a week. Keep training intense and don't be afraid to find failure in your lifts. For example, when doing DB chest presses, don't stop at a number...stop when that weight stalls and you do EVERYTHING you can to finish the lift, but you fail. Too many guys stop when its gets really hard, but don't have the balls to TRY again, who cares if they fall? Everything does eventually.