disheartened

jobless

i started a weight routine about three weeks ago in the local gym to try and tone up a bit and it has been going resonably well but i've found in my last couple of workouts i havent been able to complete my routine, i start feeling week and energyless and leaving the gym in frustration...

I'm a complete newbie to weight exercise so am just looking for some advice on what i should be eating before, during and after working out.... i havent a clue! .. i've started eating turkey/chicken after workouts but to be honest i just read that i should online...

Could anyone give me some basic advice on nutrition or even point me to some good websites on what i should eat to get the most out of the gym...

Celly Smunt

Are you resting? If not take a rest.

Zombienosh

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

jobless

Celly Smunt wrote: »

Are you resting? If not take a rest.

yeah ive been training every two days with rest day in between

jobless

Zombienosh wrote: »

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

thanks will have a read!

runawaybishop

Make sure you are eating enough and make sure the weights aren't too heavy starting off. Whats your routine?

whirlpool

jobless wrote: »

yeah ive been training every two days with rest day in between

Have four rest days off per week, maybe.

e.g. Train on Monday, Wednesday and Friday only.

endacl

If your username is appropriate, do you think you might be feeling a bit low and listless generally?

colman1212

Eat something with protein and carbs before and after the gym.
Like chicken/rice/vegtables. Its more important to have carbohydrates around your workout (depending on bodyfat levels) than protein in my view.
Also a good strong coffee will help.
On a sidenote energy levels reflect on your diet as a whole, not just around your workout. Post your typical daily diet and I think it will become apparent where the problem lies...

cmyk

jobless wrote: »

i started a weight routine about three weeks ago in the local gym to try and tone up a bit and it has been going resonably well but i've found in my last couple of workouts i havent been able to complete my routine, i start feeling week and energyless and leaving the gym in frustration...

Give us a bit more information, (m/f. Height/weight/age etc.) and what sort of things you're eating and drinking daily?

hidinginthebush

What sort of program are you doing? Could be it's too much work. When I started off on Starting Strength, I was leaving the gym still full of beans, as doing 3 sets of exercises at relatively light weight wasn't killing me. Now however, I'm nearly dead straight away with the squats. My point is that in this program you're only doing 3 or 4 exercises per workout, and even then it's killer. So if you're heading in and doing a bit of cardio, then trying to hit every muscle in each and every way, there's no surprise you're knackered afterwards.

jobless

cmyk wrote: »

Give us a bit more information, (m/f. Height/weight/age etc.) and what sort of things you're eating and drinking daily?

Ok, im male, 36 and 6' 4".... rocking in a 18 stone at the moment...

I have porridge every morning and for the last three weeks i've been bringing salads into work for lunch and some fruit, before that it would have been a wrap or sandwhich...

Dinner, i have stir fries, spag bol, chicken and veg mostly... the odd cheat take away but trying to cut down even more on that.... i'm only drinking once a month in general....

I guess maybe i'm not eating at the right time before i go to the gym... sometimes i go straight from work and have dinner after....

jobless

hidinginthebush wrote: »

What sort of program are you doing? Could be it's too much work. When I started off on Starting Strength, I was leaving the gym still full of beans, as doing 3 sets of exercises at relatively light weight wasn't killing me. Now however, I'm nearly dead straight away with the squats. My point is that in this program you're only doing 3 or 4 exercises per workout, and even then it's killer. So if you're heading in and doing a bit of cardio, then trying to hit every muscle in each and every way, there's no surprise you're knackered afterwards.

hey the instructor set me up with a plan, which was aimed at losing weight/toning up.... eight different machines, three for lower, four for upper body including abbs and a squat machine... its been a struggle at times i admit but i think im not preparing enough before going into the gym, i.e eating at the right time before i go in....

would some sort of shake be a good idea before heading in?

jobless

colman1212 wrote: »

Eat something with protein and carbs before and after the gym.
Like chicken/rice/vegtables. Its more important to have carbohydrates around your workout (depending on bodyfat levels) than protein in my view.
Also a good strong coffee will help.
On a sidenote energy levels reflect on your diet as a whole, not just around your workout. Post your typical daily diet and I think it will become apparent where the problem lies...

thanks for this, yeah i think im doing it the wrong way around when i end up having my dinner after.... the thing is i like to go straight after work and then have the rest of the evening to myself..

jane82

I dont believe all the advice you hear regarding eating around a workout.
I think the one hour window and all that jive are just methods to sell shakes and gym food.

HOWEVER if you are at the stage where you are hungry and after doing a full days work you wont be on top form. When you are losing weight you will get weaker because you arnt consuming as many calories. Thats fine if your goal is to lose weight. When you get down to size you can worry about performance properly.
I would suggest moving a meal to after work before gym. Would it be possible to heat some chicken and rice in work before you leave? Could you have lunch a bit later.
Did you come up with the diet yourself? Maybe you are overdoing it.