Nutritionist

kaiser07

Hi, I,m looking for a nutritionist who can provide me with a personalised nutrition plan to meet my needs/goals. Perhaps someone you have personally used and can recommend.......Cheers

Ali M

leave your stats, age, weight, height, and goals and im sure some of the guy's on here will recommend a suitable diet 4 u...

kaiser07

Hi , Could some of you guys give me some guidance on a daily/weekly meal planner.I,m useless at working out what Proteins/carbs/fats/calories etc that I need? I,m : 44/6.0/13 st/Body Fat 17%ish.(Tanita innerscan Athlete Mode/Caliper self measured) My Goals are Growth, but also keeping that too high body fat percentage in check. So not sure whether to cut or Bulk.To look at myself in the mirror, at 13 stone I,m too skinny really,but have too much fat aroung waist area for my liking. Should I cut the fat before Bulking?

This is my weekly workout routine, and my job is pretty active(outdoors/lots of walking/light physical work)

Day 1

40 mins cardio before Brekkies(4 x 30 Crunches)

Day 2
40 mins easy cardio(am)

(pm)Trap Bar deadlifts 3 x 8
Cable Front Pulldowns 3 x 8
Bent over barbell row 3 x 8
Barbell bicep curl 3 x 8
Trap Bar Shrugs 3 x 8

Day 3

Before Brekkie 40 mins Cardio(4 x 30 Crunches)

Day 4
40 mins easy cardio(am)

(pm)Incline barbell bench press 3 x 8
Flat dumbbell bench press 3 x 8
Standing military barbell shoulder press 3 x 8
Tri Cable pushdowns 3 x 8

Day 5

40 Mins Cardio before Brekkies (4 x 30 Crunches)


Day 6

(pm)Barbell squat 3 x 8
Barbell Lunges 3 x 8
Stiff-legged deadlift 3 x 8
Standing calf raises 3 x 15

Day 7

Rest!!

Cheers Guys.........

crazycal1

i think you got a good routine going on there mate-
i`d probly change some exercises-for example i`d do dips instead of cable push downs and you might find at some point find that training every third day might suit you more-better recovery(i`m 39 btw)
good to see you have a trap bar-i use one too,best money i ever spent


have you read brawn?

now if you post up your diet some of the foodies will sort something out for ya!
btw i reckon a lean bulk is the way tho go and also that body fat scales arent very accurate-
mine reliably tell me i`m 22%...

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

www.extremenutrition.co.uk

kaiser07

Thanx for the feedback, much appreciated. Heres an example of my diet,see what you think?
07.00 Wake -small cup of coffee
07.15 40 mins easy cardio
08.00 Reflex whey protein shake(25g),with skimmed milk(300ml)
08.15 Porridge(80ml/30g) with soya milk(250ml)& Blueberries&Honey,Low Fat Yoghurt(150g),Pomegranet Juice
10.45 Whey Protein Shake(25g),with Skimmed milk(300ml),2 weetabix,tablespoon of peanut butter.
12.30 Wholemeal Pittasx2,containing 150g Chicken,2xegg whites,mixed Salads.Apple
13.45 Whey Protein shake(25g),with Skimmed milk(300ml)
14.00 5g CEE in Orange Juice
14.45 45 Mins Weight Training (water to drink throughout)
15.30 On Completion CNP Pro Recover
17.00 new potatoes(5),salmon(150g),broccoli,peas.Tinned Fruit with low fat yoghurt(100g)
20.00 Cottage Cheese(200g) Teaspoonfull of Seeds(pumpkin,linseed)
22.00 Mic Cassein shake before bed with water(30g)

Currently Doing Weights 3 days, Cardio 5. Above is Cardio and Weights Day

Supplents in use are:Cod liver Oil,Multivit,CEE,Whey & Cassein Protein.

Eating habits are good,no snacking or any rubbish eaten, never. V Occasionally few pieces of over 70% Cocoa Dark Chocolate,Green Tea drank regularly,2 x coffees a day.2-3 x litres of water.No Alcohol.

Would like to make some lean bulking, but am carrying too much fat for my liking.Just got some fat showing in the usual areas,tummy/hips. Gotta get those abs visible! Looking forward to your opinions..........Cheers.....

crazycal1

then maybe a slight cut then...
diet seems good,you just need to adjust calories so youre in a slight deficet-that way you wont lose to much strength.
imo always think long term.
are you gaining in your training?

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

www.extremenutrition.co.uk

kaiser07

Ok Cheers for the feedback.Yes, am making some small gains. Will keep a close eye on the bodyfat, and adjust calories/cardio to try and get some more fat off. Once I get the fat off, perhaps I can look at some lean carefull bulking.

crazycal1

what do you mean by small gains ?
surprised more peeps aint jumped in with diet info(diet aint my thang,but i still know it looks ok)
personally i think training is a more important factor and in a programme lile yours you should be able to add weight to the bar for some exercises for along time.
especially squats and deads.
have you ever tried lifting deads with trap bar for for 20 rest pause reps?

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

www.extremenutrition.co.uk

kaiser07

Smaller gains are on some exercises, bigger gains on the Trap Bar Deadlift I guess. Squats I,m being a bit more carefull and pushing up the weight slower.Have recently bought a rack, so much safer for squats now. So hope to push on there. I agree the Trap Bar is a great piece of kit. I use mine for the shrugs too.Re the 20 rest pause reps, for the trap bar. I,ve not actually tried that. I think it was advocated in Brawn if I,m correct. Have you found it to be a winner? Yeah, would love some more critical nutrition advice. Someone may come on to it soon hopefully.....

Neil R

Your diet is quite well structured, there's just a few minor alterations you need to make that will help get you on the road to making the improvements you desire. I'll use what your actually doing now, but as you will see, the alterations are minor so you shouldn't have any problems adhering to it (as its pretty much what your doing now)

So follow this for the next few weeks and see how you react.

This last bit confuses me?? Either you NEVER cheat OR you occasionally eat chocolate.?? Which one it cannot be both, by definition. If you eat chocolate then you occasionally eat rubbish!

Finally, quite using those crappy Tanita bodyfat scales, they are the biggest load of sh1te in existance. Just use the calipers. If the pinch is getting smaller...your getting leaner!! Simple as!!