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

[Phate]

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

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.

 

[Phate]

Edit: eat a bit more protein as well, but reduce your carbohydrates a bit, as you probably get too much atm.

See this is where I need help, I have no idea what to eat or do to achieve this, care to offer some insight?

 

[Phate]

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]

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.

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 - 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.

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.

 

[Phate]

you didn't state your goals, are you looking to cut or bulk ?

But cut I take it that's the technical term for losing weight? if not, excuse my ignorance.

My goal is to lose excess weight and then muscle tone, I don't want to become massive, just define the muscles I've already got, as I can currently benchpress 60-70kgs.

 

[Phate]

Correct

I'm going to sort a diet out this week for starting on Monday. Going on from Ultra's advice over msn last night, I need to figure out a high protein, low carb diet, which varys over time so I don't get bored of it

Anyone got any links for prebuilt diet planners or anything that'd be great