am i getting the carbs in? my diet ..

alfy101

hey all

well only recently.. this week mainly i hit a low! i mean full on no energy / motivation. last 8 - 9 months i had enough of my ways of excessive eating and from watching mms / ufc it got me into joining the gym all going well but this week i wasnt arsed at all doing a bit.. except eating sleeping.

my question is, it was pointed out i might,nt be getting enough carbs into me,
im 23 years old, 5,11. 85kg. before the gym i was 95 (my heaviest i do) (weights 3 days cardios 1-2)

im not after a 6 pack, but a flat tummy would be grand

i work shift which on lates can have a negitive effect on training and eating habbits.
early shift is great it makes working out and meal planning simple and easy

anyway early shift

6am - proteint shake, banana, glass water, 2slice brown bread (real butter jam) i say real butter because its meant to help break down vitimans or some nonsence like that

9am - 2-3boild eggs,rasher, not yellow bit. bowl prridge, 2 glasses water

12 - chicken breast in a rap or with ham/cheese. water. 2 fruitt (usually consists of banana,apple, kiwi )

14.30 work out. 15.40 shake.

16.30 dinner, usually mince meat, mash carrots, or
steak, carrots, spud, or
chicken, stuffing bacon, mash,

19.00. omlete or chicken rap..

22.00 protein shake. and bed


this i can do with no quams on a week of early shift,
i tend to do weights monday wednesday saturday and cardion tuesday sunday.
i used to eat alot of take outs and white bread but have replaced with what you see above. doesnt seem perfect even now but im getting there

late shift - ugh

10.am prooidge, 1-2eggs
11am protein shake
12 noon. gym
13.30 shake with fruit

16.00 dinner, not like above due to been picky lazy eater and not liking work canteen grub so might have a chicken rap or ham/cheese toastie

19.00 maybe a chicken rap or sliced chicken breast/ham and beans or tuna no bread
23.00 shake

feeling the crash lately unsure was it the diet or my motivation, or both, i do have a cheat day on say a saturday, drink 1-2 nights a month as aposed to fri and sat every weekend like last summer

ive seen good gains in my work, im wondering do i shed a few more pounds and try build muscle or can i do both at the same time, i dont mind getting heavier if its muscle weight, can i build muscle on the 85kg i am or have i to loose more fat and then start the weights again
p.s i was lifting the 20kg bar and 2x5kg weights and now lifting 65kg including the bar so im not going for the super strong man look, id like to have more distinctived muscles/ strenght without the skinhead, huge belly benching 1000kg,s lol


sorry for the long real

ANY feedback welcome,

thanks in advance

shootermacg

alfy101 wrote: »

hey all

well only recently.. this week mainly i hit a low! i mean full on no energy / motivation. last 8 - 9 months i had enough of my ways of excessive eating and from watching mms / ufc it got me into joining the gym all going well but this week i wasnt arsed at all doing a bit.. except eating sleeping.

my question is, it was pointed out i might,nt be getting enough carbs into me,
im 23 years old, 5,11. 85kg. before the gym i was 95 (my heaviest i do) (weights 3 days cardios 1-2)

im not after a 6 pack, but a flat tummy would be grand

i work shift which on lates can have a negitive effect on training and eating habbits.
early shift is great it makes working out and meal planning simple and easy

anyway early shift

6am - proteint shake, banana, glass water, 2slice brown bread (real butter jam) i say real butter because its meant to help break down vitimans or some nonsence like that

9am - 2-3boild eggs,rasher, not yellow bit. bowl prridge, 2 glasses water

12 - chicken breast in a rap or with ham/cheese. water. 2 fruitt (usually consists of banana,apple, kiwi )

14.30 work out. 15.40 shake.

16.30 dinner, usually mince meat, mash carrots, or
steak, carrots, spud, or
chicken, stuffing bacon, mash,

19.00. omlete or chicken rap..

22.00 protein shake. and bed


this i can do with no quams on a week of early shift,
i tend to do weights monday wednesday saturday and cardion tuesday sunday.
i used to eat alot of take outs and white bread but have replaced with what you see above. doesnt seem perfect even now but im getting there

late shift - ugh

10.am prooidge, 1-2eggs
11am protein shake
12 noon. gym
13.30 shake with fruit

16.00 dinner, not like above due to been picky lazy eater and not liking work canteen grub so might have a chicken rap or ham/cheese toastie

19.00 maybe a chicken rap or sliced chicken breast/ham and beans or tuna no bread
23.00 shake

feeling the crash lately unsure was it the diet or my motivation, or both, i do have a cheat day on say a saturday, drink 1-2 nights a month as aposed to fri and sat every weekend like last summer

ive seen good gains in my work, im wondering do i shed a few more pounds and try build muscle or can i do both at the same time, i dont mind getting heavier if its muscle weight, can i build muscle on the 85kg i am or have i to loose more fat and then start the weights again
p.s i was lifting the 20kg bar and 2x5kg weights and now lifting 65kg including the bar so im not going for the super strong man look, id like to have more distinctived muscles/ strenght without the skinhead, huge belly benching 1000kg,s lol


sorry for the long real

ANY feedback welcome,

thanks in advance

What's your workout program like?
Except for the banana and jam, your diet isn't too bad.
I'd add some more protein to breakfast, if your hungry and lose the bread and butter/jam, you're already getting enough carbs from your porridge.

Banana's aren't ideal, I used to eat when i needed a quick pickup before cardio. I've swapped this for a bottle of yop now on those occasions, but I wouldn't eat either unless I needed a quick pickme up.

For lunchs, I usually cook 10 chicken breasts and some brown rice on sunday, pack it into some containers and bring some green veg in another to steam. All the spices I use are dried, bottled sauces usually contain too much sugar.

Sugar is bad for soo many reasons and is a real fat making substance.
So no soft drinks, no juices unless fresh (I'd rather eat my fruit for the fibre)

It's been said too many times to count that muscle will not grow without hydration, so you could aim to drink at least a gallon a day.

What do you have in your pre and post gym shakes?
As far as the post goes I like to add some glucose, whey, creatine and glutamine in mine, the glucose causes an insulin spike that helps build the muscle.

Shift especially nights is a real killer, well it was for me anyway ^ ^.

If you've been doing weights for a while, then you are no longer a beginner so it'd be very hard to lose weight and gain muscle, not impossible but a very hard thing to balance. This leads to 2 choices:
1) eat a calorie surplus and gain muscle and hopefully as little fat as possible.
2) Lose the weight and then start eating a surplus afterwards.

When you say you are lifting 65kg what do you mean? There are many types of lift so it's hard to say anything unless you include your program and the weight for each exercise.

Oh and what vits / oils are you taking?
Are you still seeing lifting gains even though you feel a bit low?

The low you mentioned could well be to do with sleeping patterns, in which case I don't know what to say.

alfy101

shootermacg wrote: »

What's your workout program like?

cardio - threadmill 30-40 mins start slow say 8kmh every few mins ramp up and down from 8 - 12 - 7- 15- 8 - 10 - 17.5- 8 etc
when im out jogging i stay at the same pace and would run 3-4miles

x trainer level 3, 60rpm for 3 mins then 85rpm for one min.. back down to 60 for 1 min, and like this for 20 mins

weights =
DB bencch press 3x12 24kg or with bar 65kg including 20kg bar
assisted pull ups 3x12 last set to failure usually 10
pully row 3x12
shoulder press
row delt
bicepcurl
tricep push (over head)
flat flies
hammer rows
shoulder press
squat (only started very recently)

i wouldnt do all these in one session but normally would have arms.shoulders.chest. one day and say back.chest,shoulders another


Except for the banana and jam, your diet isn't too bad.
I'd add some more protein to breakfast, if your hungry and lose the bread and butter/jam, you're already getting enough carbs from your porridge.

Banana's aren't ideal, I used to eat when i needed a quick pickup before cardio. I've swapped this for a bottle of yop now on those occasions, but I wouldn't eat either unless I needed a quick pickme up.

For lunchs, I usually cook 10 chicken breasts and some brown rice on sunday, pack it into some containers and bring some green veg in another to steam. All the spices I use are dried, bottled sauces usually contain too much sugar.

ill try get into a routine of preping food, it would be handy

Sugar is bad for soo many reasons and is a real fat making substance.
So no soft drinks, no juices unless fresh (I'd rather eat my fruit for the fibre)

It's been said too many times to count that muscle will not grow without hydration, so you could aim to drink at least a gallon a day.

sounds alot lol but ill try up the water intake

What do you have in your pre and post gym shakes?

bsn whey protein, for all them, i did have team america trinity, it has carbs, creatine, casien and whey in it but i wasnt getting slimmer on it, very bloated and replaced it for bsn syntha 6.
should i take caseine on rest days and whey on training days?

As far as the post goes I like to add some glucose, whey, creatine and glutamine in mine, the glucose causes an insulin spike that helps build the muscle.

Shift especially nights is a real killer, well it was for me anyway ^ ^.

If you've been doing weights for a while, then you are no longer a beginner so it'd be very hard to lose weight and gain muscle, not impossible but a very hard thing to balance. This leads to 2 choices:
1) eat a calorie surplus and gain muscle and hopefully as little fat as possible.
2) Lose the weight and then start eating a surplus afterwards.

still undecided where to go with this, now im happy with my weight, just want more muscle now, wonder is it possible...

When you say you are lifting 65kg what do you mean?
There are many types of lift so it's hard to say anything unless you include your program and the weight for each exercise.

sorry, meany benching

Oh and what vits / oils are you taking?

cod liver oil tablet
glucosamine sulphate
milk thistle
beelin echinacea+zinc+vit c (impressed by this used to get sniffles and sore throat alot and havnt since i took these)

Are you still seeing lifting gains even though you feel a bit low?

yes this week was my lowest but only today i measured my naval since 2 months and down an inch and 1 cm bigger on bicep so it cheerd me up

The low you mentioned could well be to do with sleeping patterns, in which case I don't know what to say.
probberly on the button, when i get home im wide awake and be up till 2 -3 and then lie in,:rolleyes:

shootermacg

alfy101 wrote: »

shootermacg wrote: »

What's your workout program like?

cardio - threadmill 30-40 mins start slow say 8kmh every few mins ramp up and down from 8 - 12 - 7- 15- 8 - 10 - 17.5- 8 etc
when im out jogging i stay at the same pace and would run 3-4miles

x trainer level 3, 60rpm for 3 mins then 85rpm for one min.. back down to 60 for 1 min, and like this for 20 mins

weights =
DB bencch press 3x12 24kg or with bar 65kg including 20kg bar
assisted pull ups 3x12 last set to failure usually 10
pully row 3x12
shoulder press
row delt
bicepcurl
tricep push (over head)
flat flies
hammer rows
shoulder press
squat (only started very recently)

i wouldnt do all these in one session but normally would have arms.shoulders.chest. one day and say back.chest,shoulders another


Except for the banana and jam, your diet isn't too bad.
I'd add some more protein to breakfast, if your hungry and lose the bread and butter/jam, you're already getting enough carbs from your porridge.

Banana's aren't ideal, I used to eat when i needed a quick pickup before cardio. I've swapped this for a bottle of yop now on those occasions, but I wouldn't eat either unless I needed a quick pickme up.

For lunchs, I usually cook 10 chicken breasts and some brown rice on sunday, pack it into some containers and bring some green veg in another to steam. All the spices I use are dried, bottled sauces usually contain too much sugar.

ill try get into a routine of preping food, it would be handy

Sugar is bad for soo many reasons and is a real fat making substance.
So no soft drinks, no juices unless fresh (I'd rather eat my fruit for the fibre)

It's been said too many times to count that muscle will not grow without hydration, so you could aim to drink at least a gallon a day.

sounds alot lol but ill try up the water intake

What do you have in your pre and post gym shakes?

bsn whey protein, for all them, i did have team america trinity, it has carbs, creatine, casien and whey in it but i wasnt getting slimmer on it, very bloated and replaced it for bsn syntha 6.
should i take caseine on rest days and whey on training days?

As far as the post goes I like to add some glucose, whey, creatine and glutamine in mine, the glucose causes an insulin spike that helps build the muscle.

Shift especially nights is a real killer, well it was for me anyway ^ ^.

If you've been doing weights for a while, then you are no longer a beginner so it'd be very hard to lose weight and gain muscle, not impossible but a very hard thing to balance. This leads to 2 choices:
1) eat a calorie surplus and gain muscle and hopefully as little fat as possible.
2) Lose the weight and then start eating a surplus afterwards.

still undecided where to go with this, now im happy with my weight, just want more muscle now, wonder is it possible...

When you say you are lifting 65kg what do you mean?
There are many types of lift so it's hard to say anything unless you include your program and the weight for each exercise.

sorry, meany benching

Oh and what vits / oils are you taking?

cod liver oil tablet
glucosamine sulphate
milk thistle
beelin echinacea+zinc+vit c (impressed by this used to get sniffles and sore throat alot and havnt since i took these)

Are you still seeing lifting gains even though you feel a bit low?

yes this week was my lowest but only today i measured my naval since 2 months and down an inch and 1 cm bigger on bicep so it cheerd me up

The low you mentioned could well be to do with sleeping patterns, in which case I don't know what to say.
probberly on the button, when i get home im wide awake and be up till 2 -3 and then lie in,:rolleyes:

You seem pretty clued in tbh. Not gonna say anything about your workout, you seem to know what you want out of it. All I can say regarding the workout is for me, I try to split them out so as to work one big muscle group once per week, but there are many different ways to workout.

I do dedicate one day to legs because I'm hefting bigger weight on those days, it knackers me out more, same with back ^ ^.

You seem to have everything you need in the shakes which is good.
It looks to me your shift work is the main cause of the low feeling, although I do get bad days also, for me it could be because of poor sleep, cold/flu etc.
I usually take a day/week off and come back even stronger.

I personally try for some type of split to minimize time in the gym. Just finished Doug's 4 day split, which I found great for that (I had my doubts about the split when starting but it works well) on days when I feel strong I throw another exercise or 2 for the same muscle group.
Doug's is great because you get maximum rest.

It's great that you're making gains, so keep pluging away and remember if you feel too low, then it may lead to a non productive gym session, better to maybe take a rest.

If you're happy with your fat %, why not ease up on the cardio a bit (may give you more bang in the gym). I ease up on cardio (not completely ignoring it) during bulking and up it during cutting, I do feel a lot more tired when on a cut tbh, that's just cals in vs cals out.

alfy101

thanks for the reply man

where can i find this 4 day doug programme you mentioned?

think im going to introduce so more leg work and take note of what you said on the back / chest rest etc ..

shootermacg

alfy101 wrote: »

thanks for the reply man

where can i find this 4 day doug programme you mentioned?

think im going to introduce so more leg work and take note of what you said on the back / chest rest etc ..

Nice site for workouts includes vids for most workouts too ^ ^.

http://www.muscleandstrength.com/workouts/dougs-4-day-split-workout.html