Diet/Nutrition/Training

Kegser

This post is aimed more at people who are eating to gain muscle mass as opposed to anything else.

I'm curious to see what kind of nutrition plans you guys are on. What kind of meals you eat, what do you try and eat/drink directly before and after workouts, do you stick to the same daily calorie intake regardless of training or do you up your intake on training days etc.

What supplements do you use; how often and how much.

How often do you train, and for how long.

And out of interest what's your one rep max on the bench/squat.

Runfree

Originally posted by Kegser
This post is aimed more at people who are eating to gain muscle mass as opposed to anything else.

I'm curious to see what kind of nutrition plans you guys are on. What kind of meals you eat, what do you try and eat/drink directly before and after workouts, do you stick to the same daily calorie intake regardless of training or do you up your intake on training days etc.

Well Im on no nutrition plan as of yet however I am working on one. I do eat about 3-5 times a day.

Before a workout I usually eat things containing protein. After a workout I eat fast release carbo hydrates to regain the energy.

My daily intake would also from day to day but try and keep it the same calorie intake.

What supplements do you use; how often and how much.

How often do you train, and for how long.

And out of interest what's your one rep max on the bench/squat.

Dont take any supplements

Train 4 times a week

Bench approx 180 lbs
Squat approx 180 lbs - 200 lbs

They are only rough estimations as I need to get a proper schedule going.

Jak

I'm curious to see what kind of nutrition plans you guys are on. What kind of meals you eat, what do you try and eat/drink directly before and after workouts, do you stick to the same daily calorie intake regardless of training or do you up your intake on training days etc.

At the moment my nutrition plan is to gain weight. Ideally up to 17st before the end of February (7 or 8lbs to go), at which point I will shift my diet and up the cardio to try and maintain and improve bodyfat.

Tend to eat 6 times a day. Usual stuff, chicken,steak,pasta,rice. Weetabix breakfast etc. Also eat a number of cereal bars, oats etc. which are about 500cals a go and make a huge difference in keeping daily calories up. Once a week tend to have a fry, other than that, relatively simple foods. I don't eat chocolate or sweets etc. Lunches in work are usually just a load of chicken or tuna. Essentially pretty clean simple foods.

Supplements I take Creatine and protein and the usual multi vit crap. Dosages are tailored not copied, so I won't bother with that.
Creatine in the morning and protein half before / half after a session or on an off day - just over the course of the day.

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How often do you train, and for how long.

At the moment (winter) I train 4 days a week. 3 weights split into Chest / Back&shoulders / Arms - with usual abs bit tagged on for good measure. Then 1 cardio day - either rowing or cycling, to keep basic fitness and keep legs ticking over. Sessions vary - cardio is 40mins on the bike, weights sessions anywhere from 1hr to over 2hrs - the latter caused by delays or the full group being in.

From February on, I will add on to the above, 1 scubadiving session and weather allowing, 1 kitesurfing session - which all in all keep my fitness up and keep me pretty active.

Later in the summer I may also step it up for a Triathlon in Sept. (tho I didn't do it this year gone) - so I would work in specific days there somehow.

And out of interest what's your one rep max on the bench/squat

I no longer squat having ****ed up my back deadlifting about 6 years ago - spend about 3 years trying to get it sorted through physio etc. but it can still go easily enough. I find cardio stuff like cycling keeps my legs fine, and for the sports I am into - endurance is more valuable for the legs.

As for Bench 380lbs - with the short term goal being to break 405lbs in the new year sometime. I might manage to get 385lbs this sunday when we try for new 1RM's before the end of the year.

JAK.

The'real'Guvnor

Originally posted by Kegser
This post is aimed more at people who are eating to gain muscle mass as opposed to anything else.

I'm curious to see what kind of nutrition plans you guys are on.

*** High protein, moderate/high carbs and moderate fat


What kind of meals you eat, what do you try and eat/drink directly before and after workouts, do you stick to the same daily calorie intake regardless of training or do you up your intake on training days etc.

*** Small [relative] meals every three hours. I would eat 6-7 meals a day each containing about 60grams protein plus carbs et al. Stays the same but will be altering soon to 500grams protein per day, 200grams carbs and fats as they fall.

What supplements do you use; how often and how much.

*** 300 grams whey protein, 15grams Creatine, 25grams L-Glutamine, 10grams Vitamin C, 20grams Glucosamine, 80grams Maltodextrin per day.

How often do you train, and for how long.

*** Ideally 6 days a week but realistically I get 3 weights and 1 cardio and this will alter to 3/4 weights and 2/3 cardio per week shortly. Length of session is not that relevant.

And out of interest what's your one rep max on the bench/squat.

*** Bench is at 429lbs currently. Squat max was about 450lbs for 3 deep reps never maxed out but it would not have been much more than 475. Deadlift is poor only 400ish at the moment, currently at 380lbs for 4 reps.