Is my diet destroying my workout?

hada

Hi Guys/Girls,

I've been gyming since October, and (as most!) am trying to gain lean muscle. I'm happy-ish with some of the gains I've had, but a few people have mentioned that I've become quite skinny (in the face/etc). I was originally 12 stone on the button, but am now more like 11.5stone. I'm a guy and 5ft 10in.

I used to do a 45min spin twice a week first thing in the morn, but am now once a week, and then do a 5K run on another day - it's advanced spinning so would be losing about 700 cals. I get to the gym 4 times a week, although have hit it 5 times some weeks.

The gym sessions consist of military presses, ordinary bench presses, arm circuits, arnies, core circuits, etc.

I'm not as concerned with the workout itself, but get the feeling my diet might be a little inappropriate for the gym work I do (am I seriously low in carbs?!)

Oh and since Oct (when I started gyming seriously), I've been told I am lactose intolerent, so keep dairy (cheese/breads/dairy in general) to a minimum. I can tolerate a small bit now and again.

On a typical spin/gym week day:

6.45am: Breakfast Pre Spin/Gym: Scoop of whey + Water
Banana
Apple
Actimel
8.45 - 9am: Breakfast Post Spin/Gym : 2 Scoops of Whey + Water
Porridge
10 - 11am: 2 pieces of fruit (orange/apple/pear)
11am: Piece of fruit (same as above)
1pm: Green salad, chicken tikka pieces, 4 salami slices, wallnuts, balsamic vinegar.
2 - 5pm: 2 more pieces of fruit.
5.30 - 6pm: Dinner - usually something in the line of chicken breast + white rice/noodles or mince + rice or pasta + garlic bread. No pizzas (bar the odd Sat night!), go out 3 times or so a month.

On a typical gym day at the weekend (usually a Sunday) I would have 4 sausages, two eggs, one small bagel and three rashers as a post gym breakfast.


I also drink about 3 - 4 litres of water a day and drink two - three (at most) black coffees during the week.

I'm not, as mentioned, trying to bulk up. I've played GAA for years up until recently, and was always lean, but more definition would be great. Despite what some people say, I actually like having less weight in my face, so don't really want to compromise this!

Thanks guys, I very much appreciate it.

deadlybuzzman

If you want to get bigger youll need a proper programme thats tried and tested, no offence but your gym routines not up to it, fair play in terms of effort but Id say you could be trying too hard, do starting strength or any similar A B A B programme(google them) 3 times a week and youll see some proper gains

Transform

if you are not leaner and putting on muscle then yes your nutrition does need to change if these things are happening then stick with it.

Overall you could do with getting in more good fats and where is your veg intake?

hada

deadlybuzzman wrote: »

If you want to get bigger youll need a proper programme thats tried and tested, no offence but your gym routines not up to it, fair play in terms of effort but Id say you could be trying too hard, do starting strength or any similar A B A B programme(google them) 3 times a week and youll see some proper gains

My gym routine is quite structured and has been revised. I didn't go into much detail regarding it as I'm fairly confident it is up to scratch.

Transform wrote: »

if you are not leaner and putting on muscle then yes your nutrition does need to change if these things are happening then stick with it.

Overall you could do with getting in more good fats and where is your veg intake?

Veg intake could be a lot better to be honest. Would you recommend I take other supplements (notwithstanding whey)?

themandan6611

hada wrote: »

My gym routine is quite structured and has been revised. I didn't go into much detail regarding it as I'm fairly confident it is up to scratch

why not post it, if you want advice its useful that people can see the whole picture.

Transform

agreed and the weights being lifted also - most people think their program is grand but if it was then they would be making more progress.

OP yes take fish oils daily

sealgaire

Well you have an awful lot of fruit in your diet. Too much of anything is bad for you. Remember fruit is FULL of glucose which is why fruit is so sweet.