Can this be tweaked?

W

wayned323

New member
Hi all, I recently built my own home gym, and will have alot more time to work out. My aims are to build small amounts of muscle and slowly reduce body fat. Below is my diet, would like some feedback please.

Work days

Wake 4.45am Water - 1 Grenade thermo
Protein shake 87 cal 18.2g protein 3g carb

5.15am 72g quaker oats with milk 412 cal 18g protein 64g carbs 32g sugar
Fruit

6am Preworkout shake 2 scoops protein 5g creatine 87 cal 18.2g protein 3g carb
1 Grenade thermo

6.15am Train

7am Postworkout shake 2 scoops protein 5g creatine 87 cal 18.2g protein 3g carb

8am 1 large chicken breast 38g protein 10g fat 250 cal
Toasted wholemeal bagel with olive oil spread 230 cal 1.4g fat 43g carb 9g protein
Low fat natural yoghurt with berries 154 cal 4g fat 17g carbs (sugar) 13g protein

11am 1 large chicken breast with salad 38g protein 10g fat 250 cal

2pm 1 homemade protein flapjack (muesli, oats, protein power, honey, margarine)

5pm 200g of meat + veg 50g protein 13g fat 300 cal

7.30pm Fruit or oakcakes if hungry

10pm casein protein 150 cal 38g protein 2g carb
10.10pm Bed


258g protein 2000 cal 37g fat (+whatever in homemade protein flapjack)
There will be extra calories and fat that I haven't included from things like berries, milk and ingrediants in flapjack.
I'm 5' 10, 77kg, kickbox 2-3 times a week and HIIT when I can be bothered.




Any feedback please? As you can see I need to lose a bit of belly and love handles.
 
the first thing I notice is that your over doing the protein for your weight as an adult who is weight training with high intensity (123 is the top end of the range for your weight unless your an adolescent in which case 154 grams is the top end)

are you loading or in a maintenance cycle for the creatine ? your intake is to low for loading and to high for maintenance and it should be taken with around 100 grams of carbs for fully efficient transport to the muscles.

your not having enough carbs post workout to assist recovery and replenish muscle glycogen and the protein needs the carbs as well for efficient use.

calories may need to be adjusted depending on your metabolism.
 
Thanks for the reply.

What would you suggest post workout as well as the bagel and yoghurt/berries?

I just read somewhere to take creatine in pre and post workout shakes.
 
you have to big a gap between your workout and your carbs (a full hour between your post workout shake and your bagel) you should have carbs within 20 minutes of finishing your workout so your bagel would be fine if you ate it earlier.

if you don't fully understand why your taking creatine then don't waste your money as most people dont train in a way to make the most of taking it.
 
Forgot to say I have dextrose with my postworkout shake, does that suffice? Approx 20g carb (16g sugar).

I've had some pretty good strength gains in the last few weeks. My bench has risen from 62kg to 75kg in the workout I just did.
 
yes the dextrose is ok.

at the early stages of training you will often see fast strength gains but as you become more experienced gains will slow down and the actual design of the training program become more important especially for strength training.

training for strength is different to training for size.
 
Just to clarify, i've input everything into a calorie counter and it's coming up at 2200 calories per day.

How many calories would a 45min heavy weights session use roughly? (e.g. 75kg bench, 22.5kg tricep extension, 15kg dumbell flies?)

If i'm also kickboxing 3 times a week and running twice a week, I'd need a hell of alot more calories to bulk, right?
 
from your weight and height your BMR is about 1869 calories depending on age and metabolism etc.

this is the calories your body uses when doing nothing but keeping you alive, eating less than this and or adding activity both normal daily activity and specific exercise should lead to loss of weight. To bulk for lean muscle you need to eat your BMR + the calories used during daily activities and workouts + a little more for muscle growth.

you generally wont gain muscle if in a calorie deficit with the exception of newbie gains or if your super overweight which your not.

a 45 minute heavy lifting session is around 355 calories but your actual weights lifted don't mean much it is the intensity which counts. to really work it out for you as an individual I would suggest getting a heart rate monitor. A leg session will burn more than a chest session.
 
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