Supplement Advice

Mr.Messy

I have been thinking about taking some sort of sports supplement that can help my physical development. I play alot of GAA and gym work is a big part my physical preparation. I go to the gym four times a week with field training sessions and matches built around. I have become very strong and i have achieved a good shape. However, i want to get rid of some 'flab' and really tone up with a slight gain in muscle size aswell. I understand that diet is crucial. On a daily basis i consume 2500 calories consisting of 40% Protein, 40% Carbohydrate, and 20% Fat. I am really finding it hard to work off my extra pouds and i am wondering what would be a suitable supplement to help me Build muscle and Lose fat!:):) I would appreciate any constructive advice.

Vampireskiss

Post your specific diet

podge57

without knowing your height and weight, i think 2,500 cals is much too low for someone who goes to the gym 4x a week and trains for and plays football.
250g carbs in particular is too low.

Mr.Messy

Breakfast:

• Bowl of muesli (average amount) with super milk (150ml)
• Glass of OJ (150ml)
• I berocca (250ml water)
• Apple

Mid-Morning:

• Apple
• Bannana
• Activia cereal yoghurt

Lunch:

• 100g Tuna in sunflower oil
• leaf salad mix with 1 tbsp of oil/vinegar
• Apple
• Kiwi
• 2 slices of wholemeal brown bread (Olive oil spread)
• 500 ml of water

Mid-Afternoon

• 2 Mandarins
• Nutrigrain eleveness choco chip bar
• 500ml of water

Workout

• 1 litre of water

Post work out

• Banana
• 4 jaffa cakes

Dinner

• Chicken/steak/salmon etc... roasted or grilled
• Pasta (85g uncooked) or patato (x2)
• Carrots (125g)
• Peas (Frozen)
• Brocolli (125g)
• Pasta sauce - only sun dried tomato sauce

Evening

• Nutri grain bar (apple)
• Cup of coffee

podge57

well your macro breakdown of 40/40/20 is wrong - there is no more than 120g of protein there - need more protein, esp after your workout

if youre looking to loose some fat, try substituting the high carb mid-morning meal for a high protein/fat one, like eggs or nuts and those cereal bars are high in sugar and very processed, try making your own

Mr.Messy

Stats:
Height - 5ft 9'' (172cm)
Weight - 80kg
Recent DXA body composition scan - 19% Fat mass, 72% lean muscle mass

Mr.Messy

Sorry Podge57 that breakdown should be 20% protein 60% Carb and 20% fat!!! My mistake. Would you think that a protein (whey) supplement be beneficial to me?

podge57

Mr.Messy wrote: »

Sorry Podge57 that breakdown should be 20% protein 60% Carb and 20% fat!!! My mistake. Would you think that a protein (whey) supplement be beneficial to me?

well its just the same as food, except in powder form

personally i prefer to just eat chicken or something

Mr.Messy

Thanks Podge57! The satifaction of eating something appeals to me more than downing a pint of glupe! I'll look into it. Cheers

Queev18

Essentially the diet needs more protein..piece of advice lidl do 1.1kg of turkey breast for 8.99..having one per day will boost your protein intake considerably..i do cardio at a steady pace for 90 minutes in the morning on an empty stomach with l kartenine and green tea capsules..your body will be completely depleted and it is vital that you fill up with the proper foods throughout the day..i've found that this method along with normal training in the evening has helped me loose unwanted fat around the waist..very effective to get ripped..good luck:)

itsallaboutheL

Queev18 wrote: »

Essentially the diet needs more protein..piece of advice lidl do 1.1kg of turkey breast for 8.99..having one per day will boost your protein intake considerably..i do cardio at a steady pace for 90 minutes in the morning on an empty stomach with l kartenine and green tea capsules..your body will be completely depleted and it is vital that you fill up with the proper foods throughout the day..i've found that this method along with normal training in the evening has helped me loose unwanted fat around the waist..very effective to get ripped..good luck:)

L-Carnitine.........

Mr.Messy

Thanks Queev18, i'll have a look at that L-Karetine stuff.

Hanley

Mr.Messy wrote: »

Stats:
Height - 5ft 9'' (172cm)
Weight - 80kg
Recent DXA body composition scan - 19% Fat mass, 72% lean muscle mass

You're only 91% a man

Mr.Messy

Thanks Hanley thats re-assuring to know cos i was a wee bit worried about myself there for a while!!:D

floggg

Mr.Messy wrote: »

Stats:
Height - 5ft 9'' (172cm)
Weight - 80kg
Recent DXA body composition scan - 19% Fat mass, 72% lean muscle mass

You are not 72% lean muscle mass. Surely your skeleton, skin, hair and internal squishy bits have to weigh more than 9% of your body!

Eat more protein, and a bit less carbs and see how it goes for you. In partiuclar, avoid carbs in the evening if possible. Cut out/down on the nutrigrains and jaffa cakes as well. You could consider a protein shake after weight training, but if you can get a bit of protein into you from food within an hour of training, you're probably alright.

Mr.Messy

Thanks floggg. I'm lookin at this DXA body composition scan result sheet. Its says 72% of tissue mass is lean muscle. Its quite complicated to read to be honest and i am not very well versed in the complexities of body composition. I'm confused, but surely your right. Surely bone would be a massive component. Anyway i'll cut down on carbs in the evening as i presume it would be easier to burn if i ate it earlier in the day. I think i mite just have a chicken or teurkey breast within an hour after training. I'm a handy chef so i've no problems cooking for myself. Cheers Floggg!:)

floggg

Mr.Messy wrote: »

Thanks floggg. I'm lookin at this DXA body composition scan result sheet. Its says 72% of tissue mass is lean muscle. Its quite complicated to read to be honest and i am not very well versed in the complexities of body composition. I'm confused, but surely your right. Surely bone would be a massive component. Anyway i'll cut down on carbs in the evening as i presume it would be easier to burn if i ate it earlier in the day. I think i mite just have a chicken or teurkey breast within an hour after training. I'm a handy chef so i've no problems cooking for myself. Cheers Floggg!:)

Ah, maybe tissue mass is taken to be fat, muscle, ligament etc? In which case you might be right. Best of luck with it, hope you get the results.