Hi all,
I'm new to the forums so please go easy on me with the reply's.
I know most likely this question has been asked before, but i want a direct answer.
I've been training for about 1.5 years now, about half a year i've been training 'properly'
I'm not seeing much results. and the only thing it can be is my diet.
my training is great i got good form and everything.
my diet consists of tuna, rice, cous cous, beans, oats and water lol, i eat 5 times a day and have my protein shake in the morning and after my workout.
that is during the week Monday to Friday. Saturday and Sunday is different i eat what ever is in front of me, I'm pretty sure this is the only thing that stuffs me up, this however is changing as of this coming weekend i will eat properly.
I'm 190-192cm tall
90kg
with a bit of a gut.
Obvious thing out of training is i want to lose the gut and gain size.
Now, i know from reading previous posts what diffrent types of foods i should be eating, but honestly speaking im not creative at all,
Could you people out there please, please write down what you eat throughout the day please,
this would be much appreciated and help me out a lot.
Thanking you all in advance,
Work out looks like part of the problem to me....
Is this how you have trained since starting?
For nutrition I like to use fitness pal... I use it to track my macros... Do you know your Macros?
If your happy to pay for it....Look up Max Brenner on here if you want someone to do the numbers for your macros.... This is the easy way...
Alternatively you can work it out from the stickys in the nutrition thread for the win...
I started using my fitness pal as well, easy way to keep track of your daily intake, will soon be getting back to it, as I seen the best results while I was using it.
It is however just a way of tracking it, so you still need to work out your requirements, and don't use the guidelines within the fitness pal program, you need to program your own nutritional goals into the application.
Good point Mick.... The fitness pal guidelines are not intended for weightlifters.... There is a menu that can be used to manually adjust your protein, fats and carbs to suit your goals...
Hi poeople,
I know i know, what im eating is shitttttttt........ but i figure its better then going to get fast food across the rd from work, untill i figure out a better diet.
Now could you please tell me were i can get this "fitness Pal" from and how much it costs?
And thank you all in your replys.
BellaBaby75 - i will have a look at those links you gave me.
Hi poeople,
I know i know, what im eating is shitttttttt........ but i figure its better then going to get fast food across the rd from work, untill i figure out a better diet.
Now could you please tell me were i can get this "fitness Pal" from and how much it costs?
And thank you all in your replys.
BellaBaby75 - i will have a look at those links you gave me.
There calorie and macro break downs are definitely not make for people lifting weights. Plug in your own figures. One of the calorie counters told me the calories I was eating per day I would put of 9kg per month yet I lost a couple kgs.
hehehehe thanks bellababy, im waiting for my fiancée to move in then finally i may be able to have some home cooked meals such as all the skinless chicken breasts, lean red meats etc. just so hard now with work and all,
i got 8am to 5pm monday to fridays work then get to gym around 6pm to 7pm get home at about 7.30pm feed my dog play around with him a bit before you know it its bed time, i wake up at 6am and its so easy to just get the tuna out of the cupboard and put boiling water with cous cous and thats it, where as with chicken takes a while to cook and stuff.
Step 1: estimate TDEE
Step 2: ascertain goals of gain/loss & set cal target
Step 3: get MFP
Step 4: hit minimum protein & fat targets
Step 5: don't train like a retard
Step 6: get adequate sleep, water, micronutrients
Step 7:?????
Step 8: profit.
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