Food before and after gym advice

php-fox

Hi all.
I am 21, I am in a good shape, and have been doing sports all my life.
I've been going to the gym for the past 3 years with some small and big gaps.
But now I started going again for good and decided to keep it that way no matter what.

I do weightlifting only, no machines. I also do a lot of stretching and pull-ups.

I need some advice on my diet. I need to grow muscles a bit.
Can someone recommend me a good diet before and after the gym?
I used to buy protein smoothies before the gym, is that a good idea?

Can you recommend any type of fruits?

Thanks!

TommyKnocker

Hi There

You have not given much detail to go on. Can you start my posting your Sex, height and weight please?

Then post up what would consitute an average days food and liquid intake (in as much detail as possible), how much alcohol you would consume in a typical week (if applicable) and also an idea of what you do in the gym (number of days, type of routine, exercises and weights lifted etc)

Then the good folks on here will have the information to give you better advice than "eat more and lift heavy things".


M

Mellor

B-Builder wrote: »

Then the good folks on here will have the information to give you better advice than "eat more and lift heavy things".


M

With more info, it can be tailored to suit the individual, but EMLH (eat more lift heavy ) isn't too bad a start

php-fox

I'm male. 176 cm (5"9 -10). Weight around 68kg (11 stones).
My meals usually consist of light breakfast (tea with a cheese sandwich). Then a good lunch. Usually chicken or steak with something on the side like rice or potatoes and some vegetables. Something similar goes for dinner (after 6).
I drink 2-3 cups of coffee a day. Same with tea. A a few glasses of orange or apple juice.

My gym routine is usually as follows. I do some stretching. Then I run for 10 minutes in which I do at least a mile and constantly try to improve by running further.

I then do a chest bar with 20 kg on each side. 5 sets of 5.
Then in a seated position I do dumbbells for shoulders (just lift from the shoulder up) 18 kgs in each each hand. 5 sets of 5.

Then lying down on a bench I do dumbbells for chest. 20-24 kgs. 5 sets of 5.

Then curly. 7 kgs each side. 5 sets of 5.

Then about 30 pull-ups in several goes.

I usually finish off with some stretching and 5-10 minutes with a skipping rope.

Hope that's descriptive enough

Thanks guys

Oh yeah, I go to the gym 2-3 times a week

Mellor

Diet is the weak part IMO,
basically not enough protein. A huge portion of your calories come from carbs, and poor carbs at that, bread, rice, potatoes. Orange juice is actually quite high in sugar.

Change breakfast to oats or eggs.
Introduce green leafy veg for lunch and dinner. Eat lots if chicken n steak for protein.

Work out maintenace calories and eat more than this. A whey shake is a great way to increase protein intake


The workout is a bit disorganised. I'd change it to a two day split. Include squats and deadlifts on leg day

Brian?

Mellor wrote: »

The workout is a bit disorganised. I'd change it to a two day split. Include squats and deadlifts on leg day

Did you just make up a new word?


OP, fair play you for lifting weights to begin with but you really need to look at adding squats and deadlifts as Mellor said. Have a look at starting strength.

Mellor

briankeating wrote: »

Did you just make up a new word?

haha, no its a word. and it's slightly different to unorganised btw.

One of the voices in my head tells me its also a type of schizophrenia