Diet advice request - carbs especially

wersal gummage

Just stumbled across this forum the other day, I see a lot of people asking for and getting advice - and the diet seems to be requested in order to give advice.

i was a regular gym goer for about eight years and like to think i have a fair idea of what i'm at (but prob loads of bad habbits!). I used to be very skinny so was always munching pasta and chicken. Things have changed a bit though so I'm not as sure on the diet front anymore. I got injured and didn't really do much exercise for the last two years. luckily i didn't really put on any weight over this time - about a stone - but i lost most of the definition i had.

i started cycling during the summer and lost about half a stone quickly. happy days.

started back in the gym six weeks ago. broke my programe down into a total body over two days - and i repeat this each week - so i'm training four days. this was just for first six weeks to build up a base again.

i'm also getting 5x 1h cycling a week at a high enough intensity so i limit the cardio per gym visit to a ten min warm up on cross trainer.

after six weeks i'm exact same weight as i was when i started. however, trousers are hanging off me at the waist and t-shirts etc are tighter on shoulders and arms. i think at this stage i will aim to put on about a stone - slowly - however i would also like to stay low on the body fat percentage. at the moment i suspect most people would think i'm in good shape or even slim - however, i'd still like to slightly tighten up around the chest area and 'love handles' (not really there but i'm not life-guard material either!!). i just wanted to throw out my diet and see what people think - i'm not sure if i'm getting enough carbs to be honest - i deliberatley left them out for the last while as trying to lose body fat while at the same time recover from lots of weights and not lose weight everywhere.

breakfast 8am: banana, two wheeetabix with milk. protein shake (23 gms)

11am: protein bar - 23 to 30 grms (with 3-5 gms sat fat...)

1.30: lunch - two chicken fillets, with celery, peppers, onions sliced in.

4 lunch - exact same as lunch above.

5.30: banana & protein shake (this is skipped regularly enough - but not on training days)

8/9ish - typically a 3 large egg omlette with a tin of tuna on top or smoked salmon - often swapped for 3 scrambled eggs and beans.

10.30ish - protein shake in milk.



the chicken for lunch is often swapped with tuna (one tin per each lunch). at the weekends i eat pretty much exact same except i would usually add in maybe two baked potatoes and some wholegrain rice.

i snack on nuts during the day if i'm peckish. not too many - brazil nuts etc that type of thing. Dont eat any sugar or any crap of any kind (well i know bananas are sugar and the protein bars aren't ideal). I'd put away a good lot of kiwi fruit during the week as well. Haven't eaten a slice of bread in maybe two months. I feel like I have plenty energy for training, dont feel tired etc - but not sure if I need more carbs if I want to put on weight....

Thank very much folks.

wersal gummage

nothing ?

just wondering, from any weight lifting lads, whether carbs is an important part of it ? - beyond the bit of carbs to ensure you have enough energy to train. is focusing on protein intake sufficient on its own??????