Nutrition\Suppliment advice

Andy27981

ok alot of hard work has been done - I did weigh almost 15 1/2 stone 3 or 4 years ago and finally have my weight down to almost where I want it. Im currently at 12 st 3 lbs almost where I want to be BUT still seem to be holding some excess fat on my chest / stomach area.

I am extremely fit but am thinking of taking protein shakes or ive seen fat stripping tablets LA muscle. I really dont have a clue re suppliments where can I find no bullsh*t advise guidlines etc

p.s. my normal food diet is very good, well controlled etc

JayRoc

Perhaps post an average days diet?

Kinetic^

Also your height would be good too........no point in being 12 stone and 7 foot tall

Andy27981

cheers lads

right im 5 ft 11 weighing 12 3

Average daily diet

Breakfast:
2x weetabix
1 x o% fat yogurt
1 x Apple

Snack
1 x Apple
1 X Orange

lunch

1 X b/Bread s/w (no butter) meat+salad no oil or dressing
1 X Sml mixed salad little or no dressing
1 X o% fat yogurt
1 X portion fruit

Snack
Apple
Banana

---- GYM\Training

---

1 x small bowl soup (low fat)
1 x Pasta a little oil little parmasan cheese
1 x 0% fat yogurt
2 x small biscuits or cookies -
1 x Fruit

a few cans of diet coke here and there, maybe another piece of fruit but that would generally be it

JayRoc

Protein?

Andy27981

Training would generally consist of 2/3 days spent running, Football (match, training) Cv work in GYM and the other 2 would be spent on weights averearge upper body workout bencpress, lat pull down, pec deck, prone row, incline bench, shoulders (maybe) + Abs

5 out of 7 nights I would do 100 press ups 200 or 250 sit ups before bed

Andy27981

mm protien ... ur right not much protien - but i would generally have meat in the pasta (eg 5 slices of proscuttio fat trimmed off) also would have chicken or ham in the s\w at lunch

Hanley

Andy27981 wrote:

mm protien ... ur right not much protien - but i would generally have meat in the pasta (eg 5 slices of proscuttio fat trimmed off) also would have chicken or ham in the s\w at lunch

So you MIGHT be getting about 90-100g of protein a day? That's really no where close to what you should be amazing for I'm afraid dude.

mloc

For your bodyweight you'd be looking at trying to get at least 170g of protein a day, preferably from real food. Supplements (if your trying to lose weight, then perhaps a whey based protein supplement made up with water) can help with this, but should not be your main source of protein.

Andy27981

ok thanks ! so where do you guys get your protien - what would an average diet be?

Do protien shakes contain any calories ? Carbs that i would also have to adjust my daily diet to account for extra carbs & kcals?

what would 100 ml of a protien shake generally contain??

Hanley

Andy27981 wrote:

ok thanks ! so where do you guys get your protien - what would an average diet be?

Do protien shakes contain any calories ? Carbs that i would also have to adjust my daily diet to account for extra carbs & kcals?

what would 100 ml of a protien shake generally contain??

I eat approx 3 chicken fillets a day, plus a serving of meat with dinner, and usually a homemade burger in the afternoon.

Protein shakes do contain kcals. Protein has a calorific value of 4 kcal per gram.

So 1 scoop of protein (approx 25g if using Nutirtion X's ProX) has around 100-110 kcals. And it's suggest that you mix it with approx 200mls of water.

To be honest, I wouldn't worry too much about the extra kcals coming from protein. It *might* bump you up over the amount you think you should be eating, but oftentimes people need to be eating a hell of a lot more than they do currently to grow.

mloc

i get mine from Easygainer here on Boards, although Jon runs a shop in town too... prices are more or less the same.

I use ON Ultimate Whey which has about 24g of protein per scoop and more or less no carbs or fat. Most of the calories in the shake would come from protein.

My average diet at the moment consists of:

Meal 1
Shredded Wheat, Protein shake (ON with milk), multi-vit

Meal 2
Bulgar wheat, chicken breast, veg

Meal 3
The "Bad" Meal - college food, either a brown bread/chicken sandwich or sometimes some lasagne

Meal 4
Same as Meal 2

Meal 5
Tuna, wholemeal bread, low fat cream cheese, veg

Meal 6
Often similar to meal 2 or 5

On training days, I take a post-training shake containing whey, lucozade powder, creatine and glutamine, immediately after workouts. Also may snack with some walnuts etc.

I should probably point out my goals are different from yours at the moment, I'm on a bit of a bulking up phase at the moment so my calories are quite high. You will however notice the large amount of protein in each meal.

Andy27981

ok chaps - i think im gonna try some whey protein and was thinking this to start off with

http://www.sports-nutrition.net/index.asp?function=DISPLAYPRODUCT&productid=13

I can incorporate 1 shake per day (108 Kcals) just wondering when would be the optimum time to take it ? I would do weight training 3 times per week - straight afterwards? or does it even matter?

mloc

im not too familiar with that brand of whey, my personal recommendation would be either ON Whey or the http://www.fitnessireland.ie/product_info.php?products_id=421 Irish stuff available there. Both very good and widely used by boards.ie users.

I'd advise you to take it with some simple carbs as soon as possible after training.

Hanley

You really can't go wrong with any of the NutritionX products.

My company of choice http://www.pronutrition.ie/products.php?action=brand_products&brand_id=20