What Breakfast after a workout?

fret_wimp

I go to the gym 3-4 times per week. my routine includes roughly 25 mins on the treadmill or 5km, whichever comes first.

I then spend 15-20 on the ab's doing various exercises ( not just situp's) so that i really feel the burn.

final 15-20 mins is upper body - bench pressing chin up's and various other upper body exercises.

After the gym ( i always go in the morning from 7:30 - 8:30) i have a slice of wholemeal brown bread, poached egg and a small portion of beans.

Is that enough if im trying to put on a "tiny" bit of mass?

For lunch i have either a sandwich, wholemeal bread, leuttice, tomato,peppers and cheese, or if there is some nice roast beef on offer i will have that will potatoes and veg.

I eat again when i get home in the evening, usually a beef or chicken stirfry and thats it for the day.

I dont think my diet is too bad now, and Im pretty thin. I can see a tiny bit of definition on my stomach, but there is a thin layer of fat preventing my abs from showing up better.

The gym instructor tells me to just give up carbs for the next month. all breads, potatoes, rice etc.

Is this a wise course of action?

Also in relation to my breakfast just after the gym, is one egg enough? Ive read articles online saying i should be consuming 1g of protien per lb of weight. im 9stone (126lbs). this means a LOT of eggs.

Im really not out to be totally buff and muscly, i just want a bit of definition. so answers to the above questions are greatly appriciated. thanks.

MagicMarker

Do you not do any leg work?

Your diet isn't great to be honest, where's the fruit? Too many carbs, not enough protein.

Personally, for breakfast, instead of beans I'd have a 2nd egg. Drop the sandwich at lunch, beef or chicken is good with veg, drop the potatoes (are they mashed/roasted?). Dinner's okay, try and have a small snack between meals, fruit/nuts/veg/fish etc.

If you want to get a 6 pack you need to drop the fat, if you want to bulk up even just a 'tiny' bit you're not eating near enough.

All in my non-exert opinion of course.

fret_wimp

Forgot to add that I do leg work also, but its only a relatively recent addition to my routine ( last month or so).

I will add fruit to my breakfast. I do have a bananna mid afternoon if im feeling peckish.

My problem with eating much more food is that im afraid I am not working out enough to make use of an extra 500+calories per day and Il simply get fat. thats the last thing i want to do.

the potatoes are generally mash.

Sangre

You should reverse the order of your workout. Do the resistance work first with the cardio last.

Brian?

What height are you? Is there any reason you'd like to add only a tiny amount of mass?

If I were you I'd forget about having a 6 pack for now, you could get one to show through with a strict low carb diet alright, but whats the point if you're really skinny.

I assume you're looking for this kind of look:



And not this:


If I'm right, you're probably not eating enough to get there as it is.

As said, reverse your workout. Weights first and then cardio, stop doing 20 mins of ab work and use that time to lift heavy things instead. Squat and deadlift.

legend365

Im tryna put on a stone while maintaining a 6-pack. Not easily done.

kevweed

hey im in the same boat as you im 9st almost 6 foot nd cnt seem 2 bulk up...i done a bit of research and i think the best breakfast for anyone training is good old fasion porridge try puting some protein powder and flax seeds init...try casilan 90 you can get it in tesco its a protein powder and the flax seeds you can get in any health store

rubadub

kevweed wrote: »

try casilan 90 you can get it in tesco

That stuff is a rip off, check the supplement thread sticky for online stores selling protein at a fraction of that stuff.

YOu have to up your calorie intake, and if you are only 9stone you probably are not eating much, even if you think you are. Get a weighing scale and measure the calories of all the food you eat. Not how much you prepare, how much you EAT. Thin lads & girls I know pick at food and throw a lot away.

legend365

Theres only soo much food you can eat thats not utter crap

I eat porridge every morning blended with a banna, some wheatgerm and milk.