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Strength and nutrition help

waterford1988 · 2011-01-26 23:45:04

Just a quick question about strength and nutrition. Is it possible to get bigger and stronger while not putting on any fat at all? I want to continue to get stronger so I was wondering what should my calorie intake be but because of sport I play the idea of putting on fat and then doing a cut would not be suitable for me.…

26-01-2011 11:45pm

#1

waterford1988

Registered Users, Registered Users 2 Posts: 145 ✭✭

Join Date: February 2009

Posts: 86

Just a quick question about strength and nutrition.

Is it possible to get bigger and stronger while not putting on any fat at all? I want to continue to get stronger so I was wondering what should my calorie intake be but because of sport I play the idea of putting on fat and then doing a cut would not be suitable for me.

My average diet would be:

Breakfast: Tea, Porridge and protein shake or Pint of skimmed milk.

Lunch: Brown roll/wrap: chicken, ham, cheese, lettuce

Pre Workout: protein shake or 500ml lucozade sport

Post workout: Protein shake 2 scoops

Dinner: 200g rice, 2 large chicken fillets or a Steak. Occasionally Salmon Fillets.

Snack: Popcorn or few biscuits (custard creams) with cup of tea before bed.

All with 3-4L of water a day.

Thats generally it. Occasionally there might be a slip when I might grab a can of coke when in college to keep me awake but that would be it.

Overall looking at training 6-7 times a week between training sessions and gym work.

Haven't done one rep maxes in a while but at the moment I am squatting 107.5kg for 3 x12 reps. ( For squatting I use a low bench to use as a marker for my glutes to touch when squatting. I am going below parallel but not right down to ground as this movement has a tendency to overload my knee which I then feel when doing cardio work/training with team.)

I am 6 ft tall and weigh approx 81kg. Would appreciate any advice guys. body fat is roughly 12-18%. ( I have had huge differences in what figure I get for body fat % when taken by different people)

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