Taking advice from LeeB

Kahuna

I've always ate generally healthy and trained hard. But never really looked into a proper diet before because it's awkward cooking for training and the missus.

Then I saw LeeB's cutting plan which intrigued me. So I prepared the basic concept on an Excel document and found out I wasn't eating nowhere near enough protein.

So now I'm gonna try and follow the basic diet when in work Monday to Friday. It's not far off what I was eating, just added more protein shakes and tuna.

8:00am
Porridge with semi skimmed milk and honey (90g)
P=31g C=86g F=8g

9:00am
Pro-max Extreme 1 scoop
P=72g C=5g F=4g

10:30am
Chicken breast
P=30g C=0g F=2g

1:30pm
Peice of fruit
P=0g C=21g F=0g

3:00pm
Jacket potatoe and tin of tuna
P=36g C=30g F=1g

4:30pm
Pro-max Extreme 1 scoop
P=72g C=5g F=4g

5:30pm
TRAIN followed by Pro-max Extreme 1 scoop
P=72g C=5g F=4g

7:30pm
250g lean mince
150g of wholegrain pasta
Tomatoes, chilli and garlic homeade sauce.
P=72g C=100g F=16g

Total
Protein = 242g
Carbs = 242g
Fats = 30g

Training wise I train weights on Monday, Wednesday, Friday, Saturday and sometimes Sunday. I do cardio (run or cycle) on Tuesday and Thursday.

I currently weight 12st5lb and just want to cut up further, add muscle, lose fat but keep about the same weight or add a little on.

Any help would be much appreciated.

crazycal1

hey bud are you saying you train 4-5 x a week?
and cardio 2 days a week?

when do you allow your muscles to rest and grow?

i`m not going to comment on the diet cos one of the food junkies would correct me

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

www.extremenutrition.co.uk

Bodyworks

the theory behind eating regularly is to provide your body with a constant supply of the nutrients it needs when it needs them, as opposed to storing those nutrients for later use ( this is not 100% possibly however, but the theory does stand up). keeping it simple, i'd go for a consistant supply of protein in every meal. work out your bodys' daily requirement, divide by the number of meals per day, and then shoot for that amount at EVERY meal.

Kahuna

This is my problem. I train too much, but feel bad if I don't train.

Thinking about not doing cardio on say Thursday then doing it Saturday/Sunday instead.

But does the diet generally look Ok?

I'm trying to get a similar amount of grams in protein and carbs.

Kahuna

My problem is the missus. She thinks I'm obsessive over it already.

I generally know what I'm eating for tea in the evening, so I'm thinking of adjusting my daily protein intake based on that.

crazycal1

if you train that much natty -
you`ll do yourself more harm than good mate-imeho!

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

www.extremenutrition.co.uk

Kahuna

So you reckon more 5 days a week?

Tall

How much you can train is all dependent on your recovery abilities.

No one can say an amount of training IS too much, but most people would be able to give you a fair idea.

For example I know of Olympians who are apparently natural who train 6 hours per day, 6 days a week. But thats all they do.

I personally know a number of top flight footballers who are definately natural and they do more resting than they do training. They train three times per week for 2 hours a time, play 90mins on a Saturday with the odd mid week game. But thats all they do - the rest of the time is resting.

I don't know what you do for work but if you have a labour intensive job or one which requires you to be up early and home late you may find that you won't be making anywhere near the progress you could do by reducing your training.

I personally wouldn't try and train more than 4 times per week, but I also wouldn't bother going to the gym for cardio as I walk for an hour (3-4miles) each lunch time as some nice low impact cardio.

LeeB

currently i train 4-5 days a week.. plus cardio every morning for 5 days.

im not dieting just eating every 3 hours with a decent protein source.. moderate carbs and moderate fats.

just trying to maintain a decent condition. its working. im happy with it. its not taking too much out of me.

i dont think your neccesarily training too much.. all depends on what your goals are and how your body is adapting to the training/stresses your putting it through. if yuor getting results similar to what your aiming for then stick with it.. if not.. its time for a change.

with regard your diet i think your definitely going in the right direction. bodyworks really knows his stuff (ive seen the monsters his gym produces) and hes bang on with the protein. aim for the same amount in each meal.

i give alot of people advice.. many of whom arent intersted in bodybuilding as such, they just want to change their physiques (build muscle/lose fat etc.) obviously the first thing id suggest is a diet change.. so your in the right direction.. next id say start with something simple that you know you can fit into your daily lifestyle.. give that a go for 2-3 weeks and see how you respond.. THEN make changes to the diet based on how you have responded originally... theres no need to go headlong into a bodybuilding/contest diet.. its about finding what works for you.. if your happy with the diet you wrote out and your training... give it a go for 2-3 weeks.. then make a change based on what happens... in terms of inititial advice for now.. as said.. get all protein amounts roughly the same for all major meals.

Kahuna

Thanks Lee and Tall.

I’d class myself as quite a naturally fit person, but not big built. I’m often asked if I’m a Army PTA instructor, so that kinda build.

I’ve been training for some years now at an average of 6 times a week without aching the following day. I can lose weight quite easy which can be annoying. So when I saw Lee’s table I thought I’d work out my protein and carb count. Turns out I was eating way too many carbs and nowhere near enough protein.

So as you say, Lee, I’ve just gone out and got pro-max extreme and going to supplement some of my carbs with three protein shakes a day. Hopefully within a month I’ll notice the muscle staying on.

The advice is much appreciated.