Training and Diet

Badboy2k3

Badboy2k3

Badboy2k3

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Joined
4 Mar 2003
Posts
1,484
Hi Guys,

Just looking for a bit of advice regarding my training/diet.

I've been going to the gym on a regular basis for about 3/4 years now doing weights and I’m in decent shape. Thing is I feel for the amount I train I should be in better shape. My arms are great but my chest looks poor in comparison.

I'll give you a quick breakdown of my training + Diet.

Breakfast: Fruit and Fiber Cereal + Cod liver oil

Lunch: Boots meal deal, normally pasta, Fruit Smoothie with a bag of fruit and normally have a can of tuna along side this.

I then go to the gym straight after work.

After the gym I take a protein shake followed by my evening meal which will consist of some kind of meat/veg.

I go to the gym on:

Mondays - Chest
Wednesday - Biceps/forearm
Thursday - Shoulders
Friday - Triceps
Sunday - Back

And I play football on Tuesday night so don't tend to train on my legs much at the gym.

Now the question is am I eating enough for the amount of training I’m doing as I know I push myself hard in the gym.
 
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I'm guessing you're trying to put on muscle from that post?

A day just for chest? How lnog have you been following your routine? You could probably do with changing it and the exercises, posting up your full routine will help.

In reality though, it's your diet that is letting you down, majorly.

No protein for breakfast? Your body has just spent the entire night repairing itself and is crying out for some protein in the morning.

You're not eating enough either, I eat 7 times a day and i'm only a short arse. You really need 6/7 small meals a day, how much do you weight?

You should be eating 1-1.5g of protein daily per lb of bodyweight.

You need to train legs, it's as simple as that.
 
Read what i've posted above then, what's your routine like?

I'm 99% sure this is down to your diet, you really need to be eating more.

I weigh only just over 60KG (~9.5stone) and i'm eating twice as much as you.
 
Wardie said:
I'm guessing you're trying to put on muscle from that post?

A day just for chest? How lnog have you been following your routine? You could probably do with changing it and the exercises, posting up your full routine will help.

In reality though, it's your diet that is letting you down, majorly.

No protein for breakfast? Your body has just spent the entire night repairing itself and is crying out for some protein in the morning.

You're not eating enough either, I eat 7 times a day and i'm only a short arse. You really need 6/7 small meals a day, how much do you weight?

You should be eating 1-1.5g of protein daily per lb of bodyweight.

You need to train legs, it's as simple as that.
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Thanks for the reply!

I've been doing this routine for a lonnnnng time, i think a change maybe in order! (i will try and post my full routine later)

I roughly weigh 11.5 stone (think thats 161 lb) and i'm 5ft 10. As for no protien in the morning would it be a good idea to switch to porridge instead of cereal?

also what can I eat extra during the day to make it up? Can you give me an idea of what you're eating on a normal day?
 
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It would be better to switch to eggs and cereal. You need protein in every single meal you eat.

There's pleanty of things you could eat through the day, for example:

Mix some whey, oats and water into a shaker to drink as a 'meal'.
Nuts (Protein and good healthy fats)
Slice some chicken up in a tiny little box and keep it with you, mixed in with rice if you want.

Here's an example of my diet which isn't the best, but it'll give you an idea.

07:00
60g Oats
30g Whey
1pint water

09:30
2 sliced wholemeal bread
Chicken/Ham/Tuna

12:00
2 sliced wholemeal bread
Chicken/Ham/Tuna
1 pint semi skimmed milk/Lentil soup

15:30
2 sliced wholemeal bread
Chicken/Ham/Tuna
Banana

18:00 - Post workout
30g WMS

18:20 - Post workout
30g Whey
Banana

7:30
Chicken breast/steak/pork
Cauliflower
Broccoli
Boiled potatoes

21:30/22:00
Cheese & semi skimmed milk or Few slices of bacon/some other meat.

Bare in mind I weigh quite a bit less than you as well! I'm reducing my carbs at the moment so for my 9:30 morning meal I will just be eating some sliced up chicken breast.

If I ate more vegetables I would stick them in with sandwiches, or have salads containing meat etc. There's loads of possibilites.
 
Defcon5 said:
Wardie, how do you find time to eat all those meals? Do you not work?
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I work 37.5+ hours a week.

It's really not that hard to munch down a quick sandwich that you've prepared the night before.

If I was even more stuck for time I would just have some whey and oats in a shaker with water, it doesn't get much easier and convenient than that.
 
Sounds like I need to step it up a gear, think i've got into a comfort zone!

Thanks for posting, that kind of gives me a rough idea of what I should be doing outside the gym!
 
Defcon5 said:
Sometimes I work 70 hour weeks :(. Barely have time to sleep nevermind eat properly!
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:eek:

Yeah it is difficult, I find it hard to get motivated for the gym straight after work let alone getting all my food prepared. But I guess I need to sort it out otherwise I will be wasting my time.
 
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Badboy2k3 said:
My arms are great but my chest looks poor in comparison.
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Initially i was going to write welcome to my world but looking at your routine i'm not surprised your chest is lacking....your arms get 2 dedicated workouts a week :eek: :eek:

Your legs might not need any work because of the football but you can't shy away from big compound exercises like squats and deadlifts. On the basis that you don't have a legs day and you do arms twice a week i'm guessing there's not a huge amount of compound work going on ;) Post your routine and we'll rip it.....sorry.....constructively criticise it ;) hehe

As Wardie has highlighted your diets looks poor. If you cook the following days food when you're cooking your evening meal you shouldn't find it takes up too much extra time and you'll save $$$$$

My diet is similar to Wardie's - Whey + powdered oats + fruit + water = morning, tuna + sesame oil + brown rice = snack, chicken + sweet potato + veg = lunch (all cold - are you a man or a mouse? ;)), chicken + sweet pot = late afternoon snack, cocoa + whey = minutes before training, whey + oats + maltodextrin = minutes after training, evening meal, quark before bed.

A2Z said:
just out of interest whats the reason for this?
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"Belly's gonna get ya!!!"
 
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