assistance with diet and gym regime

Amateur

Hi all,

I am looking for assistance and direction with the following query. I know this is a general question(s) but I would appreciate any help that could be given.

I am 30 year old male that has recently returned to attending the gym after a break of a number of years. I am about 73KG in weight and 6ft height. I am not heavy in weight but on the chubby fat side as such. My goal is to turn the fat in to muscle, to be stronger and better built, stronger shoulders etc.

So for starters, I am looking for suggestions for a gym plan.

Next question I have is in the area of my diet. Are there any suggestive diets that I should look at. I am not someone that over eats but would like to more constructive with my diet and eat the right things?

Before and after I attend the gym, what is recommended to eat? I sometimes go to the gym at half 7 in the morning before work, but unsure what I should eat before it, as I do feel much weaker and have less energy when I attend the gym at this time.

I have read about different protein shakes but what is the recommended shake that I should look at using?

Any good books out their that may assist me with diet and maybe gym programme?

Again apoligies for the vagueness of my queries, please post any relevant questions/answers.

Chancer3001

not being a dick, but you need to google first. youre asking all the basics.

go to tnation.com and go to the beginners sections.

or google MAX OT and read up on that is my opinion

jen2012oc

Chancer3001 wrote: »

not being a dick, but you need to google first. youre asking all the basics.

go to tnation.com and go to the beginners sections.

or google MAX OT and read up on that is my opinion

HARSH!!! Ok I'm no expert but in terms of diet - cut the junk. I am trying to get into that habit myself, just finished fourth year in college and fell into a habit of eating a lot of chocolate! but bump up your intake of good carbs (i.e. your wholegrains and cut out the white breads etc.), fruit and vegetables, and lean proteins - chicken / turkey/ beans / tofu / fish etc.
In terms of protein shakes, it depends on how much training you are doing - are you in a gym already or have you a personal trainer who can advise you?
for morning sessions - have a banana or something light even before you train (even if it means getting up a little earlier), otherwise like you said, you wont get in a good session.
Anita Bean does good nutrition books so try your local bookshop.
i hope this helps!

meijin

Amateur wrote: »

So for starters, I am looking for suggestions for a gym plan.

http://www.boards.ie/vbulletin/showthread.php?t=2056185716

Next question I have is in the area of my diet. Are there any suggestive diets that I should look at.

http://www.boards.ie/vbulletin/showthread.php?t=2056501032

Before and after I attend the gym, what is recommended to eat? I sometimes go to the gym at half 7 in the morning before work, but unsure what I should eat before it, as I do feel much weaker and have less energy when I attend the gym at this time.

http://charlespoliquin.com/ArticlesMultimedia/Articles/Article/880/Pre-Workout_Breakfast_Nutrition_for_9_to_5ers.aspx

I have read about different protein shakes but what is the recommended shake that I should look at using?

important thing: get your diet fixed first - that can take a while
then get some unflavoured proteins from myprotein or bulkpowders + carbs and have it directly after workout

Any good books out their that may assist me with diet and maybe gym programme?

see Convict Conditioning programme if you want to workout at home / with minimal equipment
for gym, I have no clue :pac:

Amateur

Thanks very much for all this information. I have read through it all.

Could I get a recommendation for a protein shake for a someone that wants to turn fat in the muscle and is only starting back in to the gym?

Rubber_Soul

Amateur wrote: »

Thanks very much for all this information. I have read through it all.

Could I get a recommendation for a protein shake for a someone that wants to turn fat in the muscle and is only starting back in to the gym?

To lose fat you need a calorie deficit, to build muscle you need a calorie surplus. You can't turn fat into muscle.

You should have a read of the stickies here

http://www.boards.ie/vbulletin/showthread.php?t=2055157091

and here

http://www.boards.ie/vbulletin/showthread.php?t=2055963342

As for protein, you're better off getting your protein from real food sources but supplement if/when necessary. If you still need a protein supplement try myprotein.ie or a site like bulkpowders.

Mellor

Amateur wrote: »

Thanks very much for all this information. I have read through it all.

Could I get a recommendation for a protein shake for a someone that wants to turn fat in the muscle and is only starting back in to the gym?

You can't turn fat into muscle. It's a physically impossible. And protein shakes are just food, not magic powder. You need to sort you diet before you worry about shakes.
Read the threads linked above again.

nice_guy80

StarshipPooper wrote: »

To lose fat you need a calorie deficit, to build muscle you need a calorie surplus. You can't turn fat into muscle.

You should have a read of the stickies here

http://www.boards.ie/vbulletin/showthread.php?t=2055157091

and here

http://www.boards.ie/vbulletin/showthread.php?t=2055963342

As for protein, you're better off getting your protein from real food sources but supplement if/when necessary. If you still need a protein supplement try myprotein.ie or a site like bulkpowders.

When is a calorie not a calorie? when it is disguised as a different food
Calorie counting allows people to make bad choices when it comes to foods eaten

You need to eat healthy whole foods - fruits, nuts, seeds, berries, green veg, salads, lean meat, eats, whole carbs - porridge, fully wholegrain bread (but cut back on it)
less processed crap and more simple foods

Amateur

nice_guy80 wrote: »

You need to eat healthy whole foods - fruits, nuts, seeds, berries, green veg, salads, lean meat, eats, whole carbs - porridge, fully wholegrain bread (but cut back on it)
less processed crap and more simple foods

Thanks for all the responses.

I am interested to know what type of nuts are recommended? Alot of notes I looked at are high in calories. Also, when you say whole foods and less processed crap, could I get examples of these? Just want to make sure I am eating the correct items based on my interpretation!

I am trying to eat alot more high protein foods such as fish, beans, chicken and cutting out white bread (though I still have the odd white baguette!). I have am also eating 3 weetabixs and banana in the which I didn't do before, along with eating a number of other fruits throughout the day, apples oranges etc

I have also increased my water intake to over 5 pints a day.

I am wondering though that if I have one "bad" meal in the week, eg steak and chips and/or a fry up of bacon and sausage, will that undo all my good work and discipline that I did for the rest of the week.

Reason I asked the question around protein shakes is to complement the gym work I have started and new diet.

I appreciate my questions are possibly basic, but I am new to this and want to learn.

boogle

If a food is an ingredient rather than having ingredients, then it's a whole food and good shtuff.

Amateur

boogle wrote: »

If a food is an ingredient rather than having ingredients, then it's a whole food and good shtuff.

Ok, thanks! Will keep that in mind.

Just wondering if anyone had any thoughts regarding the other questions I posed in my previous post.

nice_guy80

don't worry about the type of nuts, just eat them - a small handful
they are better than eating any bars or crisps for a snack
and if you eat nuts and fruit its the ideal snack - protein, carbs, natural fats.

the problem with beans, is the sauce - usually full of sugar and salt.
try buying beans not in sauce and adding them into meals once cooked.

If I were you I'd change the weetabix to porridge - its a wholefood. you can add so much to it: flaxseed/sunflower seed for fibre, hemp seed for protein and omega oils, honey for sweetener, blueberries/rasberries and much much more

nothing wrong with having a 'cheat' meal in the week - it should be viewed as a reward for the weeks' effort. problem is people started rewarding themselves too much.

remember the two keys to any serious exercise regime is regularity (time, structure, effort) and the quality of recovery afterwards (nutrition, sleep and days off)