eating carbs & training

bungaro79

been reading the nutrition thread there and its excellent but theres so much flipping info and different tips that i don't know where to start!!
since the start of the year have been watching my diet and exercising more and have started seeing the difference and want to keep it up so would love it if people in the know could give me advice on my plan.

1. am going to try and stick to eating every 2-3 hours. this seems to be pretty standard opinion in the nutrition thread.
2. cut out starchy carbs except for after exercising. will get all my carbs from fruit and veg otherwise.
3. try and eat protein & fruit/veg with every meal
4. start using whey protein (not sure if i should do this but seems to be an easy way of getting protein in???).
5. try and do weights at least twice a week (not looking to bulk up really, more focussed on reducing body fat).

i'm about 6'2" and 15.5 stone and would like to lose at least 1 more stone. i do brazilian jiu jitsu twice a week and cycle or go to the gym 4 times a week so for those in the know about nutrition would love to hear what ye think of the above

ragg

bungaro79 wrote: »

been reading the nutrition thread there and its excellent but theres so much flipping info and different tips that i don't know where to start!!

Agreed, learnign a diet and workout is horribly difficult with all the conflicting inffo out there


1. am going to try and stick to eating every 2-3 hours. this seems to be pretty standard opinion in the nutrition thread.


Good Idea, dieting is hard at first - eating a little and often is good psychologically, not sure if in the grand scheme of hings it makes much of a difference, buts is easier to stick to if you know you will eat again shortly after


2. cut out starchy carbs except for after exercising. will get all my carbs from fruit and veg otherwise.


Pre workout is probably ok too - it will fuel your training, same with fruit, personally i keep this pre and post workout, thats all - I eat as much Vedge as i can fit in, at all times, (except root vedge)

3. try and eat protein & fruit/veg with every meal

Sure

4. start using whey protein (not sure if i should do this but seems to be an easy way of getting protein in???).

Immediately after workout and for thoese days that you can't be arsed eating, It does happen...

5. try and do weights at least twice a week (not looking to bulk up really, more focussed on reducing body fat).

Weights should be your workout, cardio is supplimentary

i'm about 6'2" and 15.5 stone and would like to lose at least 1 more stone. i do brazilian jiu jitsu twice a week and cycle or go to the gym 4 times a week so for those in the know about nutrition would love to hear what ye think of the above

This is my opinion, im no expert - but I've dropped a serious amount of fat over the last year. Good book in my sig, if you want more diet info.

also take a fibre supplement - helps more then you know.
I wont help with your workout, except to say focus on a balanced weights programme - I'll leave that to the experts

corkcomp

bungaro79 wrote: »

been reading the nutrition thread there and its excellent but theres so much flipping info and different tips that i don't know where to start!!
since the start of the year have been watching my diet and exercising more and have started seeing the difference and want to keep it up so would love it if people in the know could give me advice on my plan.

1. am going to try and stick to eating every 2-3 hours. this seems to be pretty standard opinion in the nutrition thread.
2. cut out starchy carbs except for after exercising. will get all my carbs from fruit and veg otherwise.
3. try and eat protein & fruit/veg with every meal
4. start using whey protein (not sure if i should do this but seems to be an easy way of getting protein in???).
5. try and do weights at least twice a week (not looking to bulk up really, more focussed on reducing body fat).

i'm about 6'2" and 15.5 stone and would like to lose at least 1 more stone. i do brazilian jiu jitsu twice a week and cycle or go to the gym 4 times a week so for those in the know about nutrition would love to hear what ye think of the above

what do you do in the gym? what is your full daily diet? and have you had body fat measured?

overall you need to ensure you dont overshoot on calorie intake so if you are using whey shakes make sure you factor into overall calorie intake. if your not bulking then you couldeasily meet protein requirements from whole diet imo. the eat every 2 - 3 hours is standard advice but its not necessary (not saying there is anything wrong with it) - eating 4 meals a day spread out over every 4 hours, or even three meals a day is fine, your metabolism wont grind to a stop!

bungaro79

thanks for the replies!
corkcomp i usually don't get more than 2 trips to the gym a week so usually when i'm there i'll do 1/2 hour cardio, stretches and then 3 sets on each machine (hamstrings/quads/calves/inner thigh/lats/pecs/shoulders/abs), some free weights and end with a swim in the pool. they have no place where i can bench press. i do jiu jitsu twice a week so the days after that i'm usually so tired and stiff i only do cardio/fat-burning on the machines.
as for the diet here would be a usual day for me:
morning - juice made from 2/3 veg and 3/4 fruits
mid-mornig - fruit & yoghurt
lunch - chicken/turkey and lettuce/tomato on wholegrain
dinner - chicken with brown rice/noodles
evening - eggs/spaghetti on brown toast

i have never gotten my body-fat measured, where would i go to get this done?? also what was confusing me was on the nutrition thread people said sometimes you need to eat more calories to burn fat, this totally screws with my head as i thought it was just eat less calories than what you burn off in exercise?!?!

corkcomp

bungaro79 wrote: »

thanks for the replies!
corkcomp i usually don't get more than 2 trips to the gym a week so usually when i'm there i'll do 1/2 hour cardio, stretches and then 3 sets on each machine (hamstrings/quads/calves/inner thigh/lats/pecs/shoulders/abs), some free weights and end with a swim in the pool. they have no place where i can bench press. i do jiu jitsu twice a week so the days after that i'm usually so tired and stiff i only do cardio/fat-burning on the machines.
as for the diet here would be a usual day for me:
morning - juice made from 2/3 veg and 3/4 fruits
mid-mornig - fruit & yoghurt
lunch - chicken/turkey and lettuce/tomato on wholegrain
dinner - chicken with brown rice/noodles
evening - eggs/spaghetti on brown toast

i have never gotten my body-fat measured, where would i go to get this done?? also what was confusing me was on the nutrition thread people said sometimes you need to eat more calories to burn fat, this totally screws with my head as i thought it was just eat less calories than what you burn off in exercise?!?!

diet looks ok, just include more veg and swap the last meal for something more nutritious like apple and peanut butter or some cottage cheese etc. otherwise diet looks ok. what you probably read is somebody who was under eating being told to eat more to stop their body holding onto fat, but your diet looks good so you can ignore that ...

gym instructor should be able to measure body fat / advise where to test.

forget the fat burning on machines, instead go as hard as you can for the time spent on machine, you will burn more calories overall, so indirectly you will burn more fat as a result

bungaro79

corkcomp wrote: »

diet looks ok, just include more veg and swap the last meal for something more nutritious like apple and peanut butter or some cottage cheese etc. otherwise diet looks ok. what you probably read is somebody who was under eating being told to eat more to stop their body holding onto fat, but your diet looks good so you can ignore that ...

gym instructor should be able to measure body fat / advise where to test.

forget the fat burning on machines, instead go as hard as you can for the time spent on machine, you will burn more calories overall, so indirectly you will burn more fat as a result

cheers for the advice corkcomp! just one other thing, i was going to start eating more eggs to increase my protein and especially have them more after training, would you recommend this or should you watch the amount you eat??

Transform

no eat as many as you like and just do plenty of press ups (touch chest off floor) instead of bench press and do some type of overhead pressing e.g. one arm dumbbell press

corkcomp

bungaro79 wrote: »

cheers for the advice corkcomp! just one other thing, i was going to start eating more eggs to increase my protein and especially have them more after training, would you recommend this or should you watch the amount you eat??

eat in moderation as with most foods and make sure you factor into your calorie content... whey or lots of tuna / chicken would give way more of a protein boost after training. a 30g tin of tuna = same protein as 4 - 5 eggs