meals and workouts

S

shanecross

0
see, i am working out around 5 times a week, to increase body mass and to also reduce the body fat. im weighing 143lbs. I`ll usually drink 1-2 litres of milk + lean strip meats at the nearest fresh supermarket after workout. i take 2-3 times of protein shakes a day after carbo intake. i need suggestions on other meals intake. :). and is it alrite to workout 5 days straight or would it strain your muscles?
 
"is it alrite to workout 5 days straight or would it strain your muscles?"

Can't say without seeing what those 5 days consist of. 5 days of light jogging? 5 days of nothing but Romanian deadlifts? 5 days of the Ab Lounge? It's all relative.

"i take 2-3 times of protein shakes a day"

You should post what the rest of your diet looks like (beyond the shakes). I'm guessing it could use some improvement.
 
after workout i`ll usually eat lean meats about half a plate and 1 litre box of milk.Breakfast would be 4-5slices of wholemeal and milk,before lunch i`d have another protein shake I`ll usually have subway 12 inch for lunch cuz i aint at home most of the time.in between those i`ll have some snacks and also protein shakes.Dinner would be lean meats and a glass of lemonade with some vegetables for fibre and nutritions.Night snack would be some sandwiches and milk.thats about it. i`d have and additional shake at times at night. i guess i would have to reconstruct my eating schedule and types of meals. any help would be appreciated .thanks
 
Well, first things first. You probably aren't going to both lose fat and gain muscle simultaneously. It's possible, but let's not count on it. That being the case, you need to decide whether or not you want to lose fat first, then build muscle or build the muscle and then shed the fat. These are bulking and cutting cycles. This decision is key to determining your diet, not so much your workout.

If you have fewer calories than your body required, generally you'll shed fat. Unfortunately, this means that you don't have enough to spare to build muscle.

If you have an excess of calories, your body will have what it needs to build muscle. Unfortunately, unless you're spot on, you'll probably put on a bit more than just pure muscle.

Which way you go from here depends on what your goals are at this moment. Figure that out and then you can start tweaking your diet.
 
what i had in mind was to gain muscle first than start trimming the fat, i need advices on diets. I might sound silly but i need help on diets to gain muscle. Once i gain the desired muscles do i need another diet to loose fat?
 
Take a look at the nutrition sticky here on the site. It should have most of the information you need. Then pop over to LV's Grocery List (also a sticky) for a list of good foods. Gaining weight is easy. Gaining muscle without fat is not. Stick to lean meats, vegetables (excluding potatoes), whole grain breads, no refined flours and sugars, including soft drinks. These are obviously the most general guidelines imagineable, so read up on the links a bove for more comprehensive information.
 
thanks for all the replies, currently im rescheduling my workout to alternate days as i guess it would give my muscles time to recover. Should i do a full workout or break down my workouts to different body parts eg ; monday-chest,shoulders,squats. any opinions? another question is do i have to consume carbo before protein shake intake? does it work that way? thanks alot
 
You must log in or register to reply here.
Back
Top