Questions about diet and training

chocolatemelter

Hello All,
I've been training for a few years on and off with small results. I've now got to the stage where I want to see better results but get confused with all the "gain 2 inches if muscle in a week" articles you see in mens fitness etc, so i thought I would ask some advice.
I'm 6 foot tall and weigh about 14 stone 11 lbs. I'm quite a big build naturally (wide shoulders) with a 36 inch waist. In the classic "what I want" is to lose a few inches off my belly (down to a 32 would be fantastic) and bulk up and get more defined (especially upper body as i've got big legs anyhow)

I normally train 3 times a week and do about an hour (in total) of CV during these sessions.
I train
Session 1 - Chest & Back
Session 2 - Shoulders & Arms
Session 3 - Legs & Stomach

At the moment my diet (normally is)

6:30 - Protein shake with Creatine mixed in
09:00 - Bowl of porridge or beans on brown toast
12:00 - tuna sandwich or roast dinner or similar (depending on whats on offer in the works canteen)
18:00 - Fish, or chicken based meal. Salmon & Veg for example.
in additioin on training days a protein shake after training.
20:00 (if i'm hungry) bowl of ceareal or couple of pieces of toast.

I would put some pictures up as well but i'd feel a bit of a plank as I'm just the "normal man on the street" at the moment.
Thanks in advance for your help.

crazycal1

well you could split your body into 2 workouts and do cardio on your off days.
you may find that you grow more by using pure poundage progression rather than hitting the muscles from all the angles.

just a thought-works for me!

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

re-discovering

as crazy said do your cardio in your off days if poss try to do your cardio before breakfast, i know that for most people this isnot an option but it would be better.but also depends what you want from your weight sessions,do you wanna mass it out ie gain size or do you wanna cut it up?then it goes to diet and im sure some of the mods on here would be happy to give you a few pointers.it all depends what you want to achieve.to mas it out obviously you have to increase you protein intake usually about 1.5 g per pound of body weight then up your carbs to.keeping saturated fats to a minimum but remembering there are lots of healthy fats too.