nutritionIs my diet correct for my style of training? How can I maximize my gains?
3
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Its been prompting me to ask a question, so I thought I would try.
I think the first thing to stipulate is that I probably overtrain out of fear of putting weight back on.
My Goals are actually to gain size (happy with slow progress) but remain as lean as possible whilst doing it, which has worked to an extent. So just after some advice to maximise the results and maybe get some advice to get a little leaner.
I'm roughly around 97Kg, 6Ft 4 and from my bio you can probably see that I am not exactly a cake destroying sugar fiend that I used to be.
Typical Week would be.
(Most weight sessions run for about 1hour - 1hour 30mins)
Monday
Lunchtime 45min Spin
Afterwork weight session - Chest, Bis
Tuesday
Lunchtime swim - 30 mins
Afterwork Legs session
Wednesday
Lunchtime fitness pilates (think speedy yoga) 45 mins
Back and Tri's
Thursday
Lunchtime spin - 30 mins
Afterwork - Rest day
Friday
Lunchtime - All over light weights training circuit - 40 mins
Afterwork - Shoulders/abs
Saturday and Sunday is a little irregular as I work some oncall. I try to run/swim/bike when I can.
No my diet is pretty basic and I have pretty good control in sticking to it.
Breakfast
- BCAA's
- Porridge with tablespoon of 100% peanut butter and teaspoon of honey
- Strong multivit
Mid Morning
- Sci-MX Lean Grow MRF shake (apologies for product placement)
Lunch (After training)
- Chicken breast - (little peri peri)
- Handfull of Salad leave
- Handfull of cucumber
- Handfull of tomatoes
- Tablespoon humous
- 4 sticks of celery
- Sprinkle of pine nuts
Afternoon
- Sci-MX Lean Grow MRF shake (apologies for product placement)
- Probably two handfuls worth of fruit (read strawberries, grapes, nectarines whatever is on offer)
Dinner (has actually been the same as lunch most days of the week)
- Chicken breast - (little peri peri)
- Handfull of Salad leave
- Handfull of cucumber
- Handfull of tomatoes
- Tablespoon humous
- 4 sticks of celery
- Sprinkle of pine nuts
Before Bed
- Sci-MX Lean Grow MRF shake (apologies for product placement)
- Glutamine
Read a lot of the questions on here and the proffesional responses seem really helpful so thought I would make the most of people on here.
Any help/advice would be truley appreciated.
P.S. Mr Gilbert, I am now on your mailing list :)
I think the first thing to stipulate is that I probably overtrain out of fear of putting weight back on.
My Goals are actually to gain size (happy with slow progress) but remain as lean as possible whilst doing it, which has worked to an extent. So just after some advice to maximise the results and maybe get some advice to get a little leaner.
I'm roughly around 97Kg, 6Ft 4 and from my bio you can probably see that I am not exactly a cake destroying sugar fiend that I used to be.
Typical Week would be.
(Most weight sessions run for about 1hour - 1hour 30mins)
Monday
Lunchtime 45min Spin
Afterwork weight session - Chest, Bis
Tuesday
Lunchtime swim - 30 mins
Afterwork Legs session
Wednesday
Lunchtime fitness pilates (think speedy yoga) 45 mins
Back and Tri's
Thursday
Lunchtime spin - 30 mins
Afterwork - Rest day
Friday
Lunchtime - All over light weights training circuit - 40 mins
Afterwork - Shoulders/abs
Saturday and Sunday is a little irregular as I work some oncall. I try to run/swim/bike when I can.
No my diet is pretty basic and I have pretty good control in sticking to it.
Breakfast
- BCAA's
- Porridge with tablespoon of 100% peanut butter and teaspoon of honey
- Strong multivit
Mid Morning
- Sci-MX Lean Grow MRF shake (apologies for product placement)
Lunch (After training)
- Chicken breast - (little peri peri)
- Handfull of Salad leave
- Handfull of cucumber
- Handfull of tomatoes
- Tablespoon humous
- 4 sticks of celery
- Sprinkle of pine nuts
Afternoon
- Sci-MX Lean Grow MRF shake (apologies for product placement)
- Probably two handfuls worth of fruit (read strawberries, grapes, nectarines whatever is on offer)
Dinner (has actually been the same as lunch most days of the week)
- Chicken breast - (little peri peri)
- Handfull of Salad leave
- Handfull of cucumber
- Handfull of tomatoes
- Tablespoon humous
- 4 sticks of celery
- Sprinkle of pine nuts
Before Bed
- Sci-MX Lean Grow MRF shake (apologies for product placement)
- Glutamine
Read a lot of the questions on here and the proffesional responses seem really helpful so thought I would make the most of people on here.
Any help/advice would be truley appreciated.
P.S. Mr Gilbert, I am now on your mailing list :)
By Steve Turner – over 1 year ago
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The problem you have is that by trying to gain muscle and stay lean at the same time, you are sure to hit a ceiling at which you stop gaining muscle. Tons of websites, companies and experts will tell you you can achieve this and they'll even quote studies that show that you can gain muscle while staying lean but the truth is this only usually works if you are fairly new to training or if your training volume or intensity increases or if you use creatine or steroids or some other intervention.
So unless you are new to training (less than a year or year and a half of heavy, consistent training), you should probably break up your year into gaining phases in which you eat more, gain a small amount of fat but also get some solid muscle gains and then cut the fat in the cutting phases. If you do this right, you should end up more muscular and just as lean or leaner!
Your diet looks good but I would add a protein shake to your morning meal.
See a recent question for a cutting diet - What is the perfect nutrition for 12 week cutting phase?
And see my "gaining muscle" article - http://fitnessinventor.com/articles/652-how-to-gain-muscle-it-s-the-calories-stupid
Nutritionist and Supplement Specialist
Much appreciated.