I've got a gym routine, but what to eat?

Phate

Phate

Phate

Caporegime
Joined
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Lisbon, Portugal
Hi there,

right, about 2 months ago I joined the local gym, now having done it on and off for about 2 years, I knew what machines/weights did what, and I was going with my friend whos been weight training for 3 years, he showed me lots of excercises with weights etc.

So I got back into it, eating healthily exercising 3/4 times a week for about 3 hours a time, enjoying it, was gradually losing weight as well and building muscle nicely.


But then work got stupidly busy and it seriously affected m routine, I stopped going to the gym, was having to work overtime at the weekends, was impossible to keep track of a healthy diet, and at the grand old age of 19 I've sprouted a few grey hairs :p

Works calmed down again, and I want to get back into it.

Now I know what I'm doing at the gym, but I was wondering if someone can help me sort out a proper diet, one that gives me everything I need and nothing that I don't need, which will can be maintained without much stress/effort and can keep up whilst working in a busy office 7 hours a day.

Thanks for any/all help :)

Phate.
 
Just do what I did: your old routine (weights, and 20-30 minutes medium cardio), but cut down on about 500 calories a day. 2kg in 2 weeks. :)

Edit: eat a bit more protein as well, but reduce your carbohydrates a bit, as you probably get too much atm.
 
Edit: eat a bit more protein as well, but reduce your carbohydrates a bit, as you probably get too much atm.
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See this is where I need help, I have no idea what to eat or do to achieve this, care to offer some insight? :)
 
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Take this standard model

wake up - Omlette w/brown toast
mid morning omlette/tuna/chicken
lunch omlette/tuna/chicken say in a sandwich (brown bread no mayo)
Mid afternoon Omlette/Tuna/Chicken no carbs
Dinner Steak and veg

Now apply that theory to a diet plan, for example mine goes

Morning: Whey shake and brown toast
Mid Morning Omlette
Midday Whey Shake + fruit
Mid afternoon omlette or chicken
Dinner Steak or chicken and veg
Before bed Whey Shake

Simple and effective. Just vary it according to the constituents. Swap out tuna for chicken say, or eggs instead of Whey protein. DO NOT swap omlette for bacon butties. ;) you follow?
 
I see what your saying :)

When you say Whey shake, is that a protein shake or something?

Really am oblivious to this kinda stuff.

Thanks for the info though. As I work in an office though, having a mid-morning omlette isn't really optional, what else do you suggest?

Thanks :)
 
Phate said:
I see what your saying :)

When you say Whey shake, is that a protein shake or something?

Really am oblivious to this kinda stuff.

Thanks for the info though. As I work in an office though, having a mid-morning omlette isn't really optional, what else do you suggest?

Thanks :)
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Yeah whey shake = Protein shake, for me its the only way to reliably get my 400+g of protein a day down without turning into a frigging chicken anyway!

Protein shakes also help suppress appetite so can ease the hunger pains in the evening.

As for the mid morning snack, you could go the route of Protein bars but they are expensive and gimmicky. Would you be able to eat a chicken salad sarnie, you know scoff it down in the bog or something? :) I carry a cold cooked chicken breast in my glovebox just in case i get stuck out on a job and cant eat lol swear to god.
 
Ultra_Extreme said:
Yeah whey shake = Protein shake, for me its the only way to reliably get my 400+g of protein a day down without turning into a frigging chicken anyway!

Protein shakes also help suppress appetite so can ease the hunger pains in the evening.
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Ah cool, are protein shakes ok to do then? I've never thought of these as healthy for some reason lol, bearing in mind your giving your body what it wants :p - Where do you recommend I can get some?

As for the mid morning snack, you could go the route of Protein bars but they are expensive and gimmicky. Would you be able to eat a chicken salad sarnie, you know scoff it down in the bog or something? :) I carry a cold cooked chicken breast in my glovebox just in case i get stuck out on a job and cant eat lol swear to god.
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Oh I'll be able to have a chicken salad sarnie mid morning and something mid afternoon, just nothing out of the ordinary you know? so I can't go cooking up an omlette, but I can have something at my desk :)

EDIT: Ultra-extreme - do you use msn? can you add me? [email protected] - got some questions which probably aren't allowed on the forum. Thanks mate.
 
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Do you really need shakes if your cutting. In all honesty from that diet it seems a whole lot of hassle or is that for bulking?. I eat simple and still acheive. For example I'll have 40g cereal, tuna sanwich (wholemeal), chicken stir fry (vegetable stir fry) or chicken and vegetables. 5 pieces of fruit in a day plus some more in between plus my 3 liters of water.

Theres an average day, I take no supplements. I am cutting but I don't want to spend half my life making full blown cooking meals all the time, takes time.
 
Erm SK07 weren't you asking for all this advice just the other week? Shakes help maintain a high protein diet on low calories, i would say they are ESSENTIAL for cutting. Without shakes you would need to lower your protein intake because most protein (meat fish milk eggs cheese etc) carries fats and carbs with it. There is no way on earth i could keep cals below 3000 and protein up around 400g's without shakes. Thus without shakes i would probably loose more muscle than necessary when cutting.
 
Ultra_Extreme said:
Erm SK07 weren't you asking for all this advice just the other week? Shakes help maintain a high protein diet on low calories, i would say they are ESSENTIAL for cutting. Without shakes you would need to lower your protein intake because most protein (meat fish milk eggs cheese etc) carries fats and carbs with it. There is no way on earth i could keep cals below 3000 and protein up around 400g's without shakes. Thus without shakes i would probably loose more muscle than necessary when cutting.
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I don't eat that much anyway, what I posted previously is what I eat in a day. That isn't a lot and it seems to be working. Dropped 3% in body fat.
 
Yes but you've pretty much only just started, changing your diet away from a 'normal' (ie unhealthy) one will give instant results. But gains will slow. Im not saying your WRONG or that you shouldn't do what you are doing. As far as dieting goes your doing exactly the right thing. But what you are doing not as conducive to muscle development as it could be. Whether this matters to you or not is your choice
 
Ultra_Extreme said:
Yes but you've pretty much only just started, changing your diet away from a 'normal' (ie unhealthy) one will give instant results. But gains will slow. Im not saying your WRONG or that you shouldn't do what you are doing. As far as dieting goes your doing exactly the right thing. But what you are doing not as conducive to muscle development as it could be. Whether this matters to you or not is your choice
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Yeah im not too fussed about the muscle gaining etc. I only have one aim now and after that, that's it I guess. I've moved onto about an hour of treadmill on monday morning, burns around 1000,1100 calories. At my current rate im hoping my goal is achieved by the end of the year, which is from 23% to 15% body fat.
 
SK07 said:
In the sense of your arguement:

http://www.eis2win.co.uk/gen/nutrition_makeshake130104.aspx

For curiosity and know-how purposes what is your take on that?
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Did you know that skimmed milk powder is a great source of the high biological value milk proteins casein and whey? It costs around £1.00 for a 200gm tub
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Well this cheap stuff at that price would work out at £25 per 5kg. So not really that much cheaper than most us who buy in bulk pay now?

Yes it's high in protein, it's also VERY high in lactose!

There's also something about that stuff being high in oxysterols, which are bad apparently.
 
well firstly 5kgs of whey = 166.6 30gm servings whey = ~£10 per kilo so £50 / 166.6 = 00.30p

So about 30 pence per serving, added into milk at roughly 1.20 for 4 pints of skim, = 00.30p (again lol)


So thats 60 pence per pint, all you do is mix and shake. Whats more it is not made from cheap milk powder but is in fact made from top grade whey concentrates and isolates. Its bundled with BCAA's and essential amino acids. Has almost no fat or carb content. Tastes good, and most importantly makes you feel really hard cos it hasnt got SMA or Cow'n'Gate written on it.
 
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