Is this diet and routine ok for gaining muscle?

Bidanged

Hey Im new to this forum and a relative newbie to weight training and stuff so any advice would be greatly appreciated! Basically I'm 6'2 and 84kg's and am looking to lose a little bit of weight but more importantly I want to put on some muscle.My diet is like this

Bowl of oatmeal with water and 6 or 7 egg whites hard boiled
Piece of chicken with a carrot or some broccoli
Can of tuna and an apple
Another piece of chicken on its own
Some almonds and some fruit like grapes or a pear

I also have a proetein shake after I go to the gym and before I go to bed is this ok or should I not bother with that? I am taking creatine aswell.

I lift weights monday wednesday and friday on mondays I do chest and biceps wednesday is back and legs and friday is shoulders and triceps I have been doing 3 different exercises for 4 sets of each for each bodypart but I read on here that compound lifts are better than isolation exercises is that true?

I also train brazilian jui jitsu 5 times a week for an hour and a half each session

So basically does this look ok or am I making a hash of it! Any advice or criticism is welcome as I have come up with this diet and routine from reading up on this on boards and stuff and am not sure if its ok or not!

Cheers!

mloc

Bidanged wrote: »

lose a little bit of weight but more importantly I want to put on some muscle.

This is going to be a problem. It's almost impossible to do both these things at the same time, as essentially, they are opposite goals.

Bidanged

Bummer! Well I'm only looking to lose a little bit I onyl have a bit extra on my belly nowhere else so I suppose I will just have to make do with it! Thanks for your reply does the diet look ok to you?

celestial

mloc wrote: »

This is going to be a problem. It's almost impossible to do both these things at the same time, as essentially, they are opposite goals.

Lord no.

Nonoperational

If you have a solid routine then it is possible to build muscle and as a consequence reduce your body fat. You won't loose weight but you will reduce your body fat.

podge57

you need more food, you have very little carbs. Pasta, rice, potatoes etc, particualrl with meals 2-4 - chicken on its own is not enough

for breakfast, eat 4-5 whole eggs, you need more fat too

as a beginner, you should be able to increase your weight and decrease bf% easily enough

Bidanged

Cool I will add more carbs how can I add more fats I thought the nuts would do for that? Thanks for your help!

Colm_OReilly

What's your current lifting routine? What times are you doing BJJ? When are you lifting? Before/after?

podge57

Bidanged wrote: »

Cool I will add more carbs how can I add more fats I thought the nuts would do for that? Thanks for your help!

yeah, more nuts, peanut butter is goo and eat the egg yolks

Bidanged

Colm I sent you a PM.

Is it ok to eat the egg yokes? Like 5 a day I thought they were full of cholestorol that cant be healthy can it?

Colm_OReilly

On cholesterol:

The amount of cholesterol you have in your body is largely independent of the amount of cholesterol you eat. Most of the cholesterol in your body is produced in the liver.

Secondly, cholesterol isn't bad per se, it's just cholesterol, and your body uses it in building every single cell.

Cholesterol is transported in a sheath of protein, either HDL, or LDL.

HDL brings cholesterol to the body, LDL brings it back to the liver.

LDL is called 'bad cholesterol' but this again isn't entirely accurate. LDL can be large and fluffy or small and more rigid. It's this type which can be a problem.

LDL is only a problem is it's acted on by oxidation or glycation (sp?). Oxidation boils down to stress/fatigue, and glycation is being acted on by sugar, so the more sugar you have in your blood (which is related to the sugar you consume) the more likely you are to damage arteries and have them hardened/clogged.

Transform

agreed on the cholesterol thing and read anything by uve ravnskov

http://chetday.com/crestorseriousrisks.htm

http://www.amazon.com/Cholesterol-Myths-Exposing-Fallacy-Saturated/dp/0967089700/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1196487027&sr=1-1

imported_guy

you should be eating whole eggs, not just egg whites, youre throwing away alot of protein

and your workout is top notch, make sure you do 5 sets, 5 reps, 90sec rest in between make sure the weight is as heavy as possible, 5th rep needs to be a struggle, focus on compund lifts, dead, squat, bench, and then i would do chest and triceps on the same day, and shoulders and biceps togather (i wouldnt worry too much either way though) but when youre working your chest most of the time triceps get worked as well and its easier to do bench and then close grip bench straight after)

imported_guy

mloc wrote: »

This is going to be a problem. It's almost impossible to do both these things at the same time, as essentially, they are opposite goals.

no they arent, when you lift weight, you use glycogen and then fats for energy, so you burn fat when you lift, and lifting increases your metabolic activity.


what you probably mean is you cant add muscle on a deficit (this is true, unless they are noob gains), but you CAN loose fat on a cloric surplus and obviously build muscle, yes you will put some fat back on when there is a surplus of calories, but it is insignificant compared to how much you burn through lifting

and surplus only needs to be 200-300 cals, maybe 500, if youre lifting extreemly heavy, and also i'd eat at maintaince on off days or else maybe a 100-200 calorie surplus, your fat loss wont be dramatic, but it will be there.


oh and arnold did it, by juicing, so its very possible either way.

aye

imported_guy wrote: »

oh and arnold did it, by juicing, so its very possible either way.

Why the need to bring juicing into it? The OP was asking for diet and workout advise.

Bidanged

Thanks very much for all your help and advice everyone I am going to start on the compound lifts from Starting strength tomorrow hopefully all goes well and I ate the whole eggs this morning not just the whites ha ha!

greyed

Wow? Is it really healthy to eat so many eggs in the morning everyday? Id love to be able to eat so many, eggs are deadly, but is this not bad for skin/heart? Should I be doing this if I wish to gain muscle/weight?

Could someone recommend a diet breakfest lunch dinner style that would help out. I am about 70kg, do about an hour cardio and little over an hour strength about 3 days a week. I dont want to be huge tbh, just healthily muscular if that makes sense.

And if anyone could recommend an excercise to build chest muscles, thatd be great, after an operation my chest is a little flatter than normal

Sorry for the random questions, new to this so all wisdom appreciated.

breno58

try give yourself as little rest as possible between sets ie, 20-30 secs, this should keep your heart rate up and help you burn fat while building muscle