General Advice

Hi Guys,

I have been training for around 6 months now and have seen some decent results just want some tips.

First off i train 4 days a week

Monday
Chest and Triceps

Tuesday
Shoulders and stomach

Thursday
Back and biceps

Friday
Chest and triceps (small session)
Legs

I like doing chest and it is stubborn so hit it twice. Any suggestions on my ordering?

should i specify excercises? i tend to mix it up a bit.

Eating:

Breakfast
3 eggs
or more often
muesli and yogurt

Mid morning
50g peanuts
small block cheese
2 small apples

Lunch
chicken may sandwich

mid afternoon
evox synergy shake

preworkout
psycho pre workout (was on the evox pre workout but stopped feeling the effects)

post gym
evox synergy shake

dinner
whatever we having at home

i currently weight 68kg, just lost 2kg over the last 2 weeks (dunno how cz i am avoiding cardio and feel like i am always eating). military style body fat puts me at 13%, i would say actually around 16% if i had to guess.

tips? want to put on some more muscle mass without gaining too much fat then cut nicely.

dieting 101

dieting 102

basic diet

Have a read there and you'll see ur main problem is ur diet. Ur clearly under eating and thats why you are loosing weight and not gaining.

Yeah dude muesli and yogurt is not a meal.
Cheese nuts and fruit is not a meal.
A shake on it's own is not a meal and whatever is for dinner is not a meal especially if you want to lose fat!

Fakey_AK wrote: dieting 101

dieting 102

basic diet

Have a read there and you'll see ur main problem is ur diet. Ur clearly under eating and that's why you are loosing weight and not gaining.

thanks will check it out now, i guessed as much, crazy considering i never used to eat this much or often

The punisher wrote: Yeah dude muesli and yogurt is not a meal.
Cheese nuts and fruit is not a meal.
A shake on it's own is not a meal and whatever is for dinner is not a meal especially if you want to lose fat!

considering i never used to eat breakfast it is more of a meal than i used to have

any breakfast suggestions, to be honest i need something that is quite convenient if possible.

dinner is an issue as i am not really in control of that, it is generally things like pasta, or rice and chicken, or steak some vegetables and potato etc

ok busy reading through those threads, the idea of calorie counting really doesnt appeal to me but i suppose i better start paying more attention to it :sick:

my inital thought for breakfast is making a smoothie with what i need in it

meal 1
protein + carbs.

says 1/2 cup oats, 3 eggs and a banana smoothie perhaps?

meal 2
protein and fats

ideas?

meal 3
protein and fats

ideas?

meal 4(pre work out)
protein and carbs

synergy shake with oats in?

meal 5(post work out)
protein and carbs

another synergy shake with oats?

meal 6
protein and fats.

need to sort out a plan for dinner :S

DJ's diet:

Meal 1
whole eggs
oats

Meal 2
chicken
basmati rice
fruit

Meal 3
tuna
salad
olive/flax oil
nuts

Meal 4
Baked beans
wholemeal toast
serving of whey

Meal 5 PWO
whey in water
glucose powder OR
maltodextrine powder

Meal 6
steak
jacket potato
green veg

for example chicken breasts etc, do you guys prepare in advance? getting home late and leavy early really makes preparation an issue.

Protein sources:
Chicken breast fillets
Lean steak/mince
protein powder
Venison
Ostrich
Eggs
fish and so on.

Carb sources
oats
Brown rice
Basmati rice
potatoe
sweetpotatoe and so on

Fats sources:
Nuts
peanut butter
Oil's - olive, mac etc.

Now mix and match sum stuff with the right macro's and ur already doin better

p.s. raw egg is a no no.

Fakey_AK wrote: Protein sources:
Chicken breast fillets
Lean steak/mince
protein powder
Venison
Ostrich
Eggs
fish and so on.

Carb sources
oats
Brown rice
Basmati rice
potatoe
sweetpotatoe and so on

Fats sources:
Nuts
peanut butter
Oil's - olive, mac etc.

Now mix and match sum stuff with the right macro's and ur already doin better

p.s. raw egg is a no no.

sorry why is raw egg a no no?

Raw egg = Disease, cooking food decreases the bacteria in it

Juice wrote: Raw egg = Disease, cooking food decreases the bacteria in it

ok i see, hmmm so many people eat eggs raw though, didnt know the bacteria levels were so high etc.

ok so there goes the smoothie idea.

hmmm so any other ideas?

scrambled eggs? but then what to do for carbs, toast?

or boiled eggs. hmmm

sucks would have been so much less time consuming.

Why not mix your cooked eggs with raw oats it sounds disgusting but some sweetner and cocoa and it's actually not too bad!

Oats, Fakey's post has all best stuff

Bread is all forms is not really a good carb. Eggs in the morning are great, I myself am currently eating 6 poached eggs each morning. Fakey pretty much listed all the best sources of food.

The punisher wrote: Why not mix your cooked eggs with raw oats it sounds disgusting but some sweetner and cocoa and it's actually not too bad!

:sick: i just threw up in my mouth

Fakey_AK wrote: Protein sources:
Chicken breast fillets
Lean steak/mince
protein powder
Venison
Ostrich
Eggs
fish and so on.

Carb sources
oats
Brown rice
Basmati rice
potatoe
sweetpotatoe and so on

Fats sources:
Nuts
peanut butter
Oil's - olive, mac etc.

Now mix and match sum stuff with the right macro's and ur already doin better

p.s. raw egg is a no no.

how do you guys do your chicken breast so it isn't so dry?

also what sort of nuts do you guys recommend and what sort of quantity for a serving?

Dex1 wrote: how do you guys do your chicken breast so it isn't so dry?

also what sort of nuts do you guys recommend and what sort of quantity for a serving?

Cook it slower, almonds are my nut of choice, I have two 40g serving a day for my fats

It's really not that bad and if cocoas not your thing try cinamon!

Nut serving will depend on ur daily fat intake that you need.

You can cook ur chicken any way u wanna. As long u not deep fryin it in lard. I use to cook mine in a pressure cooker but now i just boil it.

i just pan fry mine, SLIGHT bit of olive oil, spices and let it slowly simmer, comes out ultra tender and juicy and is amazing to eat, i love my food! nuts, i eat almonds, 2 servings of 20g with meal 3 and 4 . and one scoop peanut butter with meal 2 and before bed!