What supplement to Keep the muscle mass - shrinking is scary

dario28

I have recently started cycling to work and throwing in 2 swim sessions a week with 3 weights sessions and a 40km bike ride at weekend so need help on what else to add to my diet to keep at 12stone body fat is about 10% (about 5'8) which took me about 6mth to get to but in the last week or so I have noticed I have lost a few pounds which is not good !!!!!!


: Heres the diet and exersice, hopefully I can get some suggestions, I plan to up the cardio towards bigger cycles at the weekend add in running after christmas but keep the weight at 12 and body fat low

I think I need something like an extra meal in a supplement in the morning like this or I could be way off !!!!

usn_muscle_fuel_sts_5kg_lean_muscle_mass_gainer



Exersise

Bike to work mon - fri = 150kms per week , 15kms each way takes me 25/30mins

3 weights sessions ( i wont add in all exercises but its a good hard session each time)

Session1 : Chest - doing 4 sets of 12 -15 , and drop sets say start 100kgs and go to fail on 60kgs

Session2: Back/triceps - lots of pull ups 4 sets of 12 added weight ,lats , rows , dips overhead bar etc

Session3: Biceps/Shoulders - 4 sets of curls hammers , sets of 21's and presses for shoulders

Cardio

Beginner swim (6th session this week) so would do 40 lenghts of 25mtrs in 50mins , so 1km per session

No running at mo but will start back half marathon training aiming for iron man after christmas

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Diet on avg would be

Protein is : USN 100% Whey

7am protein shake
bike to work
8am huge bowl of porridge
10:30am fruit
12 soup from canteen generally v.healthy mix of veg
1pm chicken/tuna salad with roll or baked potato with tuna or chicken..again big helping on the meat side
3pm nuts fruit maybe nutri grain
5pm Cycle to gym
5:30pm protein shake
weights sessions
protein shake
7.30pm Dinner - either fish/chicken with small amts of potatos/pasta/rice and lots of veg always have 1 steak a week and a spag bol - food is never processed
8pm if still hungry then whatever I can find rice pudding or if there is nothing in house protein shake last resort though

prob 2.5L of water throughout day

Weekend would be less protein only based on what I do weights wise

imported_guy

keep up the protien, USN isnt they best whey, check out ON 100% whey, www.universalnutrition.ie have good deals (10lbs for 88euro), as far as i can remember USN 2lbs in shops is 35 euro which is a bit of a rip off as well, and you need to start eating ALOT MORE

here is a decent diet you should follow

breakfast

6 eggs (whole), preferably hard boiled or made in some oliveoil/cold pressed unflower oil, add mayoneese (full fat, no carbs), mustard if you like it, spices or something etc etc, eat it what ever way you like, dont have to have mayoneese if you dont like it.

11am or so

have a shake + 2 tbs natural peanut butter

around 2, have some salmon or red meat, with around 1/2 cup of cashew nuts or almonds

around 4 or so, have some pasta/rice with like chicken or something (CARB UP, keep this meal reasonably low fat)

have a shake after the workout (preferably with water, and preferable as soon as you stop working out) and dont have anything else

dinner, have anything you want fish/chicken with some rice or bread(brown) or pasta

have some cottage cheese before bed, or another shake with milk

start counting calories, you need to be taking in 3500 atleast my guess is, or use a calculator

add some green veg to all the meals, tesco salads are pretty decent.

dario28

Sounds good - I have 3 5lb tubs of 100% USN whey to get through but I get it for 28 euros a tub so not too bad , but ill try the other stuff next

Thanks for the tips

imported_guy

dario28 wrote: »

Sounds good - I have 3 5lb tubs of 100% USN whey to get through but I get it for 28 euros a tub so not too bad , but ill try the other stuff next

Thanks for the tips

where did you get the 5lbs tub for 28 euro each :O im getting ripped off :@ arrgh

dario28

http://www.thesupplementstore.co.uk/

BUY LOADS PAY LITTLE !!

justsomebloke

truthfully there isn't that much wrong with your original diet so I wouldn't be too worried about it. However if you are losing weight then you aren't eating enough so portion sizes are probably your down fall rather then what you are eating