sports nutrition

solway

Whats the going rate to visit a sports nutritionist and do people find them any good in general. Im feeling really tired lately (dead on my feet) and no energy. I feel my diet is pretty good soooo.........?

TommyKnocker

Hi There

There are some quite knowledgeable folks on here.

Post your diet (typical days food intake, warts and all) along with your workout routine and you should get some replies which may help.

Along with having a good diet, quality wise, it also needs to be on the button quantity wise. You need to be eating enough of the right kind of calories to provide the energy for both your workouts and your normal daily activities. Also the amount of rest you are getting will be important.

I have never been to a sports nutritionist, however I would expect to pay around the same as a visit to a PT, around €70 - €80 ish.


Best Regards,

M

BossArky

Post your typical daily diet.

A book which may help after getting some feedback in this thread --> The complete guide to sports nutrition by Anita Bean.

solway

Hi guys, thanks for the interest.
My diet consists of
breakfast; porridge & weetabix mixed together with whole milk honey and 2-3 spoons of udos oil. Then 5 fresh fruit smoothie with whole milk/orange juice(not from concentrate) & 4 ice cubes.

10am; 3-4 oatcakes with cottage/cream cheese and mixed nuts on top. Yogurt and mug of tea. Might have eggs on some days (bolied/scram/poach)

1pm; chicken/ham/fish sambo with mixed salad(wholemeal bread) and granola bar with mug tea.

4-5pm; 2-3 oatcakes/wholemeal sambo with bananna & peanut butter. Pint water.

7-8pm dinner; chicken/red meat/fish with veg/salad and spuds/pasta/rice. Herbs and spices to taste + 2-3 spoons of udos oil. Might have some gravy now and then.

9-10pm; 2-3 oatcakes cottage/cream cheese and biscuit or 2 with mug tea.

I drink 2.5-3 litres of water a day.

I also take 2 scoops of instant whey by reflex morning and evening mixed with water.

Workout routine.
#1
squats 5x6 100kg
lunges 4x8 60kg
jump squats 4x8 45kg

deadlift 5x5 85kg
good mornings 4x8 35kg
pullups+chinups 3x3-4 each with 2x10 negatives

weighted crunch 3x20 20kg
reverse curl 3x20 8kg
russian twist 3x20 20kg

Workout #2
bench press 2x2 65kg, 5x5 55kg, 2x20 30kg
pullovers 4x10 16kg or dips with body weight

one arm dummbell rows 4x10 22kg
barbell rows 4x10 40kg
pullups+chinups+negatives (same as above)

ab+core same as above.

Workout #3
barbell clean and press 2x5 60kg
dumbbell lat raises 4x10 12kg

heavy upright rows 4x10 35kg
shoulderpress on smiths machins 4x10 30kg

inverted rows 4x10 body weight plus 10kg
ez bar curls 4x10 30kg

overhead tricep xtensions 4x10 25kg
dips 4x10 bodyweight

ab + core same as above.

These workouts would be done 6 days a week, say monday morning cardio and monday evening weights.
Tuesday morning weights Tuesday evening gaa training
Wed morn cardio Wed evening weights
Thur morn weights Thur evening gaa training
Fri morn cardio Fri evening weights
Sat morn cardio Sat evening weights
Sunday rest. Usually a morning swim (very light)

If ive a game on sat/sun i'll stop all workouts + exercises by thursday night and rest for game at weekend.
My cardio consists of 7km forestery run + 6 uphill runs at 80% for 1 minute and then 6 uphill runs at 80% for 30 seconds.
On tired days i'll skip 7km run and just do speed work.

My weight is 12stone, height 5ft 9, bmi 24 and 11% body weight.

Ive cut back on exercises lately because i tried to do clean and press one day and my body just said no. I couldnt get weight past my waist. That told me that something was wrong so now im loking for advise.
Cheers in advance

shootermacg

solway wrote: »

Hi guys, thanks for the interest.
My diet consists of
breakfast; porridge & weetabix mixed together with whole milk honey and 2-3 spoons of udos oil. Then 5 fresh fruit smoothie with whole milk/orange juice(not from concentrate) & 4 ice cubes.

10am; 3-4 oatcakes with cottage/cream cheese and mixed nuts on top. Yogurt and mug of tea. Might have eggs on some days (bolied/scram/poach)

1pm; chicken/ham/fish sambo with mixed salad(wholemeal bread) and granola bar with mug tea.

4-5pm; 2-3 oatcakes/wholemeal sambo with bananna & peanut butter. Pint water.

7-8pm dinner; chicken/red meat/fish with veg/salad and spuds/pasta/rice. Herbs and spices to taste + 2-3 spoons of udos oil. Might have some gravy now and then.

9-10pm; 2-3 oatcakes cottage/cream cheese and biscuit or 2 with mug tea.

I drink 2.5-3 litres of water a day.

I also take 2 scoops of instant whey by reflex morning and evening mixed with water.

Workout routine.
#1
squats 5x6 100kg
lunges 4x8 60kg
jump squats 4x8 45kg

deadlift 5x5 85kg
good mornings 4x8 35kg
pullups+chinups 3x3-4 each with 2x10 negatives

weighted crunch 3x20 20kg
reverse curl 3x20 8kg
russian twist 3x20 20kg

Workout #2
bench press 2x2 65kg, 5x5 55kg, 2x20 30kg
pullovers 4x10 16kg or dips with body weight

one arm dummbell rows 4x10 22kg
barbell rows 4x10 40kg
pullups+chinups+negatives (same as above)

ab+core same as above.

Workout #3
barbell clean and press 2x5 60kg
dumbbell lat raises 4x10 12kg

heavy upright rows 4x10 35kg
shoulderpress on smiths machins 4x10 30kg

inverted rows 4x10 body weight plus 10kg
ez bar curls 4x10 30kg

overhead tricep xtensions 4x10 25kg
dips 4x10 bodyweight

ab + core same as above.

These workouts would be done 6 days a week, say monday morning cardio and monday evening weights.
Tuesday morning weights Tuesday evening gaa training
Wed morn cardio Wed evening weights
Thur morn weights Thur evening gaa training
Fri morn cardio Fri evening weights
Sat morn cardio Sat evening weights
Sunday rest. Usually a morning swim (very light)

If ive a game on sat/sun i'll stop all workouts + exercises by thursday night and rest for game at weekend.
My cardio consists of 7km forestery run + 6 uphill runs at 80% for 1 minute and then 6 uphill runs at 80% for 30 seconds.
On tired days i'll skip 7km run and just do speed work.

My weight is 12stone, height 5ft 9, bmi 24 and 11% body weight.

Ive cut back on exercises lately because i tried to do clean and press one day and my body just said no. I couldnt get weight past my waist. That told me that something was wrong so now im loking for advise.
Cheers in advance

Wow that's a lot of exercise. I think you are suffering from over training.
With the cardio you are doing + the weights I'm thinking you may need to spend less time in the gym and up the food intake quite a bit.

I'd look into post/pre workout shakes also, post is very important IMO.

Are your muscles sore by the time it comes to repeat the same session?
If so I'd look at maybe a 3/4 day split with possible rest days on wed/sat/sun. I know if I was doing this amount everyday I'd be in bits.
Are you gaining weight? If not you're not making muscle (could indicate overtraining).

If it's a case of overtraining
I'd take a 2 weeks off from the gym and start back on a 3/4 day program.
If you reduce the amount of sessions you may well be able to lift heavier and make better strength gains.
A good starting point may be something like Doug's 4 day split.

If you don't feel the advice is relevant feel free to flush it down the toilet, after all it's just my opinion.

solway

shootermacg wrote: »

Wow that's a lot of exercise. I think you are suffering from over training.
With the cardio you are doing + the weights I'm thinking you may need to spend less time in the gym and up the food intake quite a bit.

I'd look into post/pre workout shakes also, post is very important IMO.

Are your muscles sore by the time it comes to repeat the same session?
If so I'd look at maybe a 3/4 day split with possible rest days on wed/sat/sun. I know if I was doing this amount everyday I'd be in bits.
Are you gaining weight? If not you're not making muscle (could indicate overtraining).

If it's a case of overtraining
I'd take a 2 weeks off from the gym and start back on a 3/4 day program.
If you reduce the amount of sessions you may well be able to lift heavier and make better strength gains.
A good starting point may be something like Doug's 4 day split.

If you don't feel the advice is relevant feel free to flush it down the toilet, after all it's just my opinion.

Thanks for the reply, ifeel you always pick up something worthwhile from someone so no " i wont be flushing it down the toilet". Thanks again.
I will have to reduce my routines quiet a bit as games will be coming thick and fast now that the long evenings are upon us. I defo will start back on a 3 day split routine. I feel i dont really have a choice. Cheers again