Split for t-ha's nutrition thread

k974

[

Gives;
Breakfast: 45g Protein, 100g Carbohydrate, 10g Fat
Mid-morning: 45g Protein, 80g Carbohydrate, 15g Fat
Lunch: 45g Protein, 90g Carbohydrate, 10g Fat
Afternoon: 45g Protein, 70g Carbohydrate, 20g Fat
Dinner: 45g Protein, 20g Carbohydrate, 20g Fat
Evening: 45g Protein, 10g Carbohydrate, 10g Fat[/QUOTE]

great post but would you mind giving an example of what a breakfast and lunch thats 45protein 100g carb 10g fat be, cereal etc??

thanks for putting all that information up i think i have an understanding of what i should be eating now but i'm still confused as to what foods and how much would make up the figures in a typical meal if you follow me

JohnMc1

ttt. thanks for the info

t-ha

k974 wrote:

[

Gives;
Breakfast: 45g Protein, 100g Carbohydrate, 10g Fat
Mid-morning: 45g Protein, 80g Carbohydrate, 15g Fat
Lunch: 45g Protein, 90g Carbohydrate, 10g Fat
Afternoon: 45g Protein, 70g Carbohydrate, 20g Fat
Dinner: 45g Protein, 20g Carbohydrate, 20g Fat
Evening: 45g Protein, 10g Carbohydrate, 10g Fat

great post but would you mind giving an example of what a breakfast and lunch thats 45protein 100g carb 10g fat be, cereal etc??

thanks for putting all that information up i think i have an understanding of what i should be eating now but i'm still confused as to what foods and how much would make up the figures in a typical meal if you follow me

Something like
5 egg whites,
1.5 cups oats with some dried fruit & half cup of natural yogurt
would be about that.

You're probably better off making a new thread in the main fitness forum area, or searching for one on the same topic rather than writing in the stickies BTW.

sonic juice

Man it sucks everytime I feel the tightness of my pants I have to take them off its quite embarrassing

newme2006

Hi i thought i'd leave a review on my gym.

Joined 3 months or more ago, and have been attending 4-5 times a week.

The physical side of the gym is as follows:

Swimming pool, 20 metres long. childrens play area.
Jacuzzi, steam room, sauna.
Hydrotherapy Groto
Gym

Swimming Pool
Swimming pool is only ok, its graduated depth is more suited to small children, which to be fair, is ok considering it is a hotel gym as well. however it only has one lane for lane swimmers, and the bulk of the pool is for children, which from a fitness point of view is quite frustrating. the staff offer one on one swimming lessons to both adults and children.
the cleanliness of the pool has improved but had been very bad, very cloudy water, lots of odd bits on the floor of the pool such as plasters which was a bit unnerving. A friend who also joined with me complained, and although the gym manager got offended he seemed to take her comments on board.
The water does have a high chlorine content and does burn your nose when your swimming.

Jacuzzi, steam room, sauna.
these are as far as i am concerned a bit of a mixed bag, the jacuzzi is almost unbearable for the fumes of chlorine, the sauna is fine, and the steam room, could do with a good scrub and re grouting.

Hydrotherapy Grotto
Pointless is the word i can best use to describe this. it consists of seats where you have jets under foot and also a flow of water which flows onto your neck. a small pool where you walk on stones which have been cemented into the ground, and a massaging chamber where jets of water massage your body at from neck to foot (depending on height of course) the massager is toxic, as i find it very hard to take a breath for the smell of chlorine, i'm not one that is over sensitive, but i find it utterly toxic, and i must not be the only one as i have only seen it be used once.

Gym
the gym is small but adequate depending on what you are looking for. there are about 10 threadmills, 3 bikes, 2 cross trainers. 1 stepper, 1 rowing machine, 1 leg curl machine, 1 leg extension, 1 leg press, 1 stomach curl, 1 shoulder press, 1 bench press, 1 seated row, 1 tricep extension, etc. there are a few i cannot remember but not many more, with the machines there is also, 2 excerise balls, 1 smaller than the other, 2 sets of leg weights, a full rack of free weights, but i'm afraid i'm not sure what weight they go up to, 1 reebok step, 2 excercise mats and 1 medicine ball.
Some of the staff are trained to do fitness regimes for you as part of your membership fee, whcih is supposed to be followed up every 6 weeks, but mine wasn't, the girl that was dealing with me went on holidays, and no one else checked to see about my programme, which i found very off-putting.
the gym does get over crowded and a certain crowd of men who come in 5 nights out of seven hog certain machines, whcih means that you cannot always finish programme, i imagine for a gym new comer, that they would be quite off-putting considering they stand around waiting in turn for their go in groups of 5-10 men, meaning they stand and look around at the other gym goers, personally i don't mind them as they are quite friendly, but i would fear that, maybe not all customers would feel this way.

Staff in general are ok, seems to be a high turnover of staff, but considering i joined in the summer i would put this down to seasonal members of staff. I was seriously mislead by one member of staff regarding membership which was never rectified and for that reason i am feeling forced to re-join this gym as there is no competition in the town, whcih is a shame, as i feel that it would be beneficial to have a choice for customers. The mistake that was made was very bad, as far as i am concerned, i enquired about a further 3 month membership and was told that i would have to wait until october to avail, however when i contacted them in october they told me that there had been a limted availability of only 50 spaces which had been filled prior to the start of october by means of a list, when i complained that i hadn't been told of such a list or even that there was limited availability, the girl told me that she would get the manager to contact me but he never did. considering i had enquired 3 weeks prior i felt i should have been told about this, but to no avail.

Membership is very expensive at €782.00 per year, which is comparable with gyms in the surrounding countys of a lot less, or for a about 20 euros more, you can join the most up to date gym in Ireland in Wexford Wexford Town!!

Changing Rooms
these are ok, apart from the dark pokiness, the roof is covered in damp patches evidence of obvious leaking pipes, and from time to time, you can be met by buckets collecting the drips from the ceiling.

the showers too were terrible until a complaint was made, as the water would literally cut you as it was so sharp, not because it was a powerful shower but doe to a build up in the shower head, meaning that the water was literally forcing its way through a small hole, you couldn't even face it for fear of a lost nipple. problem has been rectified. for the moment.

Summary
all in all i would call this gym mediocre which seems to capitolise on the fact that it is the only gym in the town, therefore serving up a mediocre gym experience for very expensive prices.

justsomebloke

Pinnacle Gym

between Harcourt street and camden street. (coming from town up camden street go past flannery's to where ladbroke's is and turn left, and go down the lane and then turn right down the lane at the back of coppers and it is up the top of this lane), From harcourt street go down the lane at coppers and turn left).

Well this is the new gym opened by our own boardsie Mickk and it rocks. Ok so this gym is more geared to lifters then people who would be into cardio.
So what does he have, well pretty much most of the stuff you need, seriously I felt like a kid at christmas going into the gym. So he has a power cage, squat racks, flat, incline and decline bench stations, ordinary Oly bars, thick bar, REALLY thick bar, Buffalo Bar and some other weird squat bar and ez curl bar. Plenty of DB I think the heaviest are the 57.5kg DB aswell as a selection of solid ez curl and straight bars that go from around 5kg to 35kg (i think). He also has quite a few plated loaded stations as well as the usual machines.
If that is not enough in the summer he is going to be putting in a ring and an oly lifting platform. He will also have a sauna up and running in the next while.

Cost wise as far as I remember it is either €50 a month or €450 for the year which is really cheap considering its location and it really is an excellent gym and will cater for everyone from the beginner all the way through to serious lifters,

edit: oh and it also has some rowers, treadmills and stationary bikes