bonus_2000 Posted January 15, 2008 Author Share Posted January 15, 2008 Are you trying to gain strength or muscle / definition ? Trying to gain muscle and definition mate, but size is the main goal at the mo Quote Link to comment Share on other sites More sharing options...
Lukeyboy2k Posted January 15, 2008 Share Posted January 15, 2008 My diet can be a bit up and down, due to my work, but I try to do the best I can. I am tending to eat thoughout the day in smaller amounts, if I can. I am taking whey protein only, and roughly 3 times daily, and of course directly after training. TBH im not always great at sticking to it though! Whey protein is very good, but it is not the wonder product many manufacturers claim it to be. The main drawback is that it is quickly digested (i.e. it gives an instant hit). I suggest that in addition to taking whey protein you might want to try taking Calcium caseinate. This breaks down more slowly. It is quite often consumed just before bed, or can be combined with whey protein during the day for a more gradual release. http://www.myprotein.co.uk/bulk-powders/protein-powders/calcium-caseinate/ Quote Link to comment Share on other sites More sharing options...
SmigzyTT Posted January 15, 2008 Share Posted January 15, 2008 Good advice there. Whey protein is very good, but it is not the wonder product many manufacturers claim it to be. The main drawback is that it is quickly digested (i.e. it gives an instant hit). I suggest that in addition to taking whey protein you might want to try taking Calcium caseinate. This breaks down more slowly. It is quite often consumed just before bed, or can be combined with whey protein during the day for a more gradual release. http://www.myprotein.co.uk/bulk-powders/protein-powders/calcium-caseinate/ And my protien is possibly the best site for supps. As stated though they are not magic potions. Here's a sample diet for you. Time Food Protien Wake 7:30 am 7:30 1 scoop whey protein 20g 8:00 breakfast large bowl wholewheat breakfast cereal with 1/3 pint skimmed milk + sugar 15g 2 slices wholemeal bread toasted + olive oil spread 22g ½ portion weight gain drink with water and multidextrose powder 100ml orange juice + 1 tblsp olive oil 10:30 sandwich (wholemeal bread + olive oil spread + filling) 25g fruit 12:30 tuna (95g) + 1 tblsp natural yoghurt 27g ½ small chicken breast (60g) 18g 4 slices wholemeal bread + olive oil spread salad low fat yoghurt 7g 15:00 sandwich (wholemeal bread + olive oil spread + filling) 25g drink of skimmed milk - 1/3 pint 7g fruit 17:00 ½ portion weight gain drink with skimmed milk and multidextrose powder 27g TRAIN 18:30 (after training) 2 scoops whey protein 40g 19:30 mackerel (95g) 20g ½ small chicken breast (60g) 18g either 2 medium jacket potatoes or 200g boiled brown rice or 350g boiled wholewheat pasta vegetables low fat yoghurt 7g 22:00 large bowl wholewheat breakfast cereal with 1/3 pint skimmed milk + sugar 15g 23:30 1 scoop whey protein in skimmed milk 25g 23:30 - BED Total Protein 320g http://www.muscletalk.co.uk/articles-bodybuilding-nutrition.aspx TBH i'd struggle to get all that in at work so i have a meal replacement powder at 9 and at 3. About 2 years or so ago i didn't know a thing about the eating side of it, i poked around on muscletalk.co.uk and found out loads of stuff. Changed a few things and it made a massive difference for me. Lots of great, no bullsh1t, articles and advice on there. Whats the rest of your training like? Quote Link to comment Share on other sites More sharing options...
Burna Posted January 15, 2008 Share Posted January 15, 2008 Great result Bernie. So how have you done it? Thank you Basically I've cut down on the volume of food that I used to eat, it seems to have worked:) I know longer have chronic indigestion either, I used to get through a big box of rennie a week! I eat little and often and when I'm hungry. I still eat junk/rich foods, just not as much. I did think the amount of wine I drank was the major factor to my weight but I haven't changed my alchol intake at all, I still binge at weekends But I'm cutting down as I'm tired of wasting my weekends feeling rough. Also I'm trying to give up the fags, but that's not as easy as the food I'll be jogging with you down that beach in no time at all mate Quote Link to comment Share on other sites More sharing options...
SmigzyTT Posted January 15, 2008 Share Posted January 15, 2008 Thank you Basically I've cut down on the volume of food that I used to eat, it seems to have worked:) I know longer have chronic indigestion either, I used to get through a big box of rennie a week! I eat little and often and when I'm hungry. I still eat junk/rich foods, just not as much. I did think the amount of wine I drank was the major factor to my weight but I haven't changed my alchol intake at all, I still binge at weekends But I'm cutting down as I'm tired of wasting my weekends feeling rough. Also I'm trying to give up the fags, but that's not as easy as the food I'll be jogging with you down that beach in no time at all mate Good work mate, just kicked the fags myself, its definatley not easy! Just had to stop myself going for a pint for a few weeks as thats the most tempting place! Quote Link to comment Share on other sites More sharing options...
bonus_2000 Posted January 15, 2008 Author Share Posted January 15, 2008 Good advice there. And my protien is possibly the best site for supps. As stated though they are not magic potions. Here's a sample diet for you. Time Food Protien Wake 7:30 am 7:30 1 scoop whey protein 20g 8:00 breakfast large bowl wholewheat breakfast cereal with 1/3 pint skimmed milk + sugar 15g 2 slices wholemeal bread toasted + olive oil spread 22g ½ portion weight gain drink with water and multidextrose powder 100ml orange juice + 1 tblsp olive oil 10:30 sandwich (wholemeal bread + olive oil spread + filling) 25g fruit 12:30 tuna (95g) + 1 tblsp natural yoghurt 27g ½ small chicken breast (60g) 18g 4 slices wholemeal bread + olive oil spread salad low fat yoghurt 7g 15:00 sandwich (wholemeal bread + olive oil spread + filling) 25g drink of skimmed milk - 1/3 pint 7g fruit 17:00 ½ portion weight gain drink with skimmed milk and multidextrose powder 27g TRAIN 18:30 (after training) 2 scoops whey protein 40g 19:30 mackerel (95g) 20g ½ small chicken breast (60g) 18g either 2 medium jacket potatoes or 200g boiled brown rice or 350g boiled wholewheat pasta vegetables low fat yoghurt 7g 22:00 large bowl wholewheat breakfast cereal with 1/3 pint skimmed milk + sugar 15g 23:30 1 scoop whey protein in skimmed milk 25g 23:30 - BED Total Protein 320g http://www.muscletalk.co.uk/articles-bodybuilding-nutrition.aspx TBH i'd struggle to get all that in at work so i have a meal replacement powder at 9 and at 3. About 2 years or so ago i didn't know a thing about the eating side of it, i poked around on muscletalk.co.uk and found out loads of stuff. Changed a few things and it made a massive difference for me. Lots of great, no bullsh1t, articles and advice on there. Whats the rest of your training like? Top bloke! Thanks for that, gives me an idea on a decent structured diet I like to keep the intensity in all of my training as I do on my chest. I did an arm routine yesterday after my chest for which I was doing: 4 sets EZ bar curls 27kg for 12 reps 3 sets con curls 12.5 - 10kg for 15 reps 3 sets 45 degree curls 12.5kg for 12 reps cant remember the rest of the program of the top of my head Quote Link to comment Share on other sites More sharing options...
colsoop Posted January 15, 2008 Share Posted January 15, 2008 The chest workout looks more like a strength routine to me. How long is your rest between sets ? Quote Link to comment Share on other sites More sharing options...
bonus_2000 Posted January 15, 2008 Author Share Posted January 15, 2008 The chest workout looks more like a strength routine to me. How long is your rest between sets ? Trying to keep it to 2 minutes Quote Link to comment Share on other sites More sharing options...
SmigzyTT Posted January 15, 2008 Share Posted January 15, 2008 I'm using this one at the moment... http://www.muscletalk.co.uk/m_8817/mpage_1/key_/tm.htm#8817 but change to this every 12 weeks or so http://www.muscletalk.co.uk/m_27107/mpage_1/key_/tm.htm#27107 Just trial and error to see what works for you mate. Loads here.. http://www.muscletalk.co.uk/m_1326/tm.htm Good luck Quote Link to comment Share on other sites More sharing options...
bonus_2000 Posted January 15, 2008 Author Share Posted January 15, 2008 Thanks guys for all the responses! Quote Link to comment Share on other sites More sharing options...
colsoop Posted January 15, 2008 Share Posted January 15, 2008 2 mins rest, i would definitely say you are doing strength work. Try reducing the weight and going up to 15 reps but with a very brief rest time between sets. Keep a diary of weights and reps (it is much easier to plot gains and weaknesses) Try and move up a weight when you can do a couple of reps extra on each set. Get good quality food in to your diet high protein and complex carbs, this will help later on when you cut to get your definition. Quote Link to comment Share on other sites More sharing options...
Carl_S Posted January 15, 2008 Share Posted January 15, 2008 Weight loss is no good for body Building...... You need to put on weight to build size and muscle. Yep you're right. Sorry, I wasn't clear. I was refering to fat loss. Fat loss is a good idea though, which is what I think the poster was talking about. I've lost 1 stone in 3 weeks!! Aint I lucky Doc today says no gym until the results of the next X ray in Feb are back I asked if I could hit the gym when I go back to work on Saturday...... Hope it's nothing serious. Yes its fat loss that I'm talking about. Quote Link to comment Share on other sites More sharing options...
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