help and advice

[taz89]

Im looking for advice on diet and training routine,
I have been out of the gym past year and am now 2 months back in previously i trained for 3 years and in result gained a strong muscular phisique before i started i didnt realy have much knowledge of nutrition but started eating alot more and took protein and put on alot of lean muscle when i stoped i did realy loose much of my gains although my strength decreased and put on some weight ,as i said im now two months back into training and was thinking of starting a steroid cycle but had many posts sayin it would not be healthy as im under 25
Im 23
5ft8
14%b.f
So instead i may now choose to train naturaly
So im loóking for some advice on what would be a good strong workout routine and dietary ideas to put on lean muscle and drop a bit of body fat as this time in im starting with a completley diferent body type as i previously did few years ago so my goal is diferent. ANY IDEAS?

[songdog]

Listen to the advice givin.

[taz89]

SOrry i dont follow what advice?? Im askín for advice.

[Turkish Juicer]

Can you post your current diet and training regimen?

[taz89]

DIET
Breakfast:
2boiled eggs
Or
Low fat yoghurt 70 cal
Lunch:griled chicken or white fish
With mixed veg
Or tomato cucumber and pepper salad
DINNER
griled or boiled chiken or white fish
With green veg or pasta or rice, or omlete or stir fry but steam the veg
SNACKS
apple ,bannana , or yoghurt, or grapes
On a saturday i eat what i like but not over my daily alowance of calories

WORKOUT
my workouts are quite intense but need to be more structure i definatly need help to sort a good workout routine and would like ideas on a good program , i do train 2 muscle groups a day train 5 times a week but exersizes will vary thats why i want it more structured. Good advice apreiciated.

[Turkish Juicer]

Diet

I don't want to say your diet sucks, because I have seen much worse examples on this forum. However, it is also far from being a top notch BB diet. Although you have not specified your body weight, I am assuming you want to increase your BW by gaining a considerable amount of lean mass and dropping your BF at the same time. Right?

Breakfast is the most important meal of the day, whether you are a BB or not. Frankly, your breakfast is seemingly the weakest link in the chain, especially for someone who trains 2 muscle groups a day 5 times a week, in an intense manner as you put it.

Instead of making adjustments, I would rather post a diet for you from scratch, however I must know what your current body weight is. In addition, you will need to specify the amount of food you eat per meal, not only protein but also carbs and fats, being your macros. Otherwise, no one will be able to sort out a consistent diet for you that aims at your goal of gaining LBM and dropping BF at the same time.

Workout

Also, you need to post your workout regimen for us in order to see whether you are over training or not. Please do not forget to include the number of sets, reps and weights you work with for each set.

[Kk570h]

DIET
Breakfast:
2boiled eggs
Or
Low fat yoghurt 70 cal
Lunch:griled chicken or white fish
With mixed veg
Or tomato cucumber and pepper salad
DINNER
griled or boiled chiken or white fish
With green veg or pasta or rice, or omlete or stir fry but steam the veg
SNACKS
apple ,bannana , or yoghurt, or grapes
On a saturday i eat what i like but not over my daily alowance of calories

WORKOUT
my workouts are quite intense but need to be more structure i definatly need help to sort a good workout routine and would like ideas on a good program , i do train 2 muscle groups a day train 5 times a week but exersizes will vary thats why i want it more structured. Good advice apreiciated.

WHERES THE WHEY AT.? oOo oOo oOo get some whey protein in there for meal repla***ent ..what time do you usually go to the gym? Morning? Night?

[taz89]

YEa at the mo i havnt got any have been drinking 2 raw eggs with milk after training ,usualy train around 12 lunch have started trainin around 6 in evening aswell.

[Kk570h]

If you're looking to cut body fat that little bit of milk I would cut out of your diet ..some say milk helps build muscle others say it puts fat on and in TWEAKING your diet you might want to cut it out...if not make sure it lowest skim milk low in calories ...water is my best friend I'm always drinking tons of water at least 12 glasses a day , seems like a lot but I just got used to flushing out myself out ..