Can someone advise on diet plan?

[theguvernor]

Morning guys,

Looking for some advise on a diet plan, i've recently jus thad a new work-out plan done by my PT, although i don't have a diet plan, i suspect he'd probably charge me again for something like this, so i thought i'd see if i could poach some worthwhile advise from PH.

Workout plan is thus:

Monday

Bicep/Tricep:
Rope Pushdowns & barbell curls - 4 supersets to failure
Close grip bench & preachers - 4 sets to failure
Hammer curls & dips - 4 sets to failure

Tuesday
1 hour indoor football

Wednesday
AM - Back
Wide grip chins - 5 sets to failure
Bent over BB rows - 3 x 10/10/10 drop set
Reverse grip pull down & rope pull down - 2 supersets to failure
Straight arm pull downs - 3 x 25

1 hour outdoor football - PM

Thursday
Legs
Squats - 5x8
Incline leg press - 3 x 10/10/10 drop set
Walking lunges - 4 x 35
Hack squats & half - 4 x 15
Leg extension & lying leg curl - 4 to failure superset

Friday
Chest & Shoulders
Flat bench & DB Flyes - 4 supersets to failure
Incline DB press - 3 x 10/10/10 superset
Feet on ball press ups - 4 sets to failure
Half cleans - 5 x 8
Lat raises - 5 x 10/10/10 drop set

Saturday
Football Match

When possible i walk to & from work (approx 15 mins)

My main problem currently is i don't eat properly to go with the above!
Current weight is approx 13 3/4 @ 5'11 so i could ideally do with some structure & a meal plan to get my ass back in gear!

Any pointers?

[Foliage]

Do you want to cut weight or gain muscle mass?

[theguvernor]

Well ideally both, 'lean gains' i suppose you'd call it.
I forgot to add in i also play 2 x 30mins of 5-a-side on a Sunday evening!

[Hoofy]

You said "recently" - were you expecting a miraculous 2 week change? Give it 6 months and eat what you're currently eating then see where you are. Sounds like you're doing enough weight work and exercise so unless you go on stupid binges, I don't see why you need a "diet plan".

[Foliage]

I was thinking the same hoofy,

Advice for Op, cut out alcohol, sweets, cake, crisps and other processed foods. Just eat normally, always eat breakfast, drink plenty of water.

[TwistingMyMelon]

Are you already quite fit, because that is quite a bit of exercise, with minimal rest time. Not sure if it is sustainable for long periods of time.

Not knocking, just being realistic, if you are doing it already then good on you, just too many people have unrealistic exercise expectations

As said above, I would just cut out all the crap and eat decent breakfast/lunch dinner with high protein. Limit booze to once a week or kill it completely and lots of water

[theguvernor]

Nope not expecting any 'quick' turn arounds, i've generally done the gym 5 nights a week, with weekends off, since the summer i've been doing the gym with the football thrown in again, the problem is that i need to do a lot of exercise as i've got an insatiable appetite! Although through eating wrong & sheer volume i've put a bit of weight on since the start of the year, which is why i want to nail down a decent diet plan to go with my training.

I'm by no means overweight, however theres no point in putting all of this exercise & effort when & not doing the diet properly.

Typically breakfast is a protein shake & black coffee, protein shake mid morning, chicken breast & rice for lunch, protein shake mid afternoon, (pre-training), protein shake after training & some form of meal for dinner, jacket potato w/ cheese+ham or beans. Or chicken & pasta or something along those lines. 1 x peptide shake before bed.

I'm not strict with it currently though so theres chocolate bars thrown in left right & centre as i just love food!

I know theres a lot of shakes in there, but they stop me from eating chcoolate bars!

[Hoofy]

fk the shakes. You're not a competitive bodybuilder.

Just eat less. You know it's true.

Also, shakes have calories so you could be eating over your requirements when you take into account the 5 shakes you have a day. Hehe. That's bonkers.

Edited by Hoofy on Monday 17th November 15:59

[OllyMo]

That's quite a decent amount of exercise, including the football and walking to work, so I'd say you're probably ok on the diet. Just eat when you're hungry, and don't go overboard. If the shakes top you eating crap, then keep it up.

You'll start seeing results soon enough.

[LordGrover]

theguvernor said:

... i've generally done the gym 5 nights a week, with weekends off, since the summer i've been doing the gym with the football thrown in again, the problem is that i need to do a lot of exercise as i've got an insatiable appetite! ...

Cut back on the exercise?

[Foliage]

How much are you spending on protein powder....

Breakfast - Porridge or Granola & black coffee, (maybe a glass of milk, protein shake or banana)
Mid morning - Apple &/or almonds or similar
Lunch - Chicken breast/tuna/turkey/egg/salmon & veg, yoghurt
Mid afternoon (pre-training) - no idea I don't eat before training that's what my normal meals are for, a stiff glass of water? Nothing?
Protein shake after training
Dinner, Whatever you want but avoid ready meals and processed foods control your portion size, id have something light, soup, a light salad followed by a yoghurt or 2 & more nuts until I hit my calorie goal.

That's just me though,


.

[thesyn]

Sounds as if you are going well over your daily calorific requirements and the amount of exercise you are taking is the only thing preventing you from achieving your own post code.

[thesyn]

Sounds as if you are going well over your daily calorific requirements and the amount of exercise you are taking is the only thing preventing you from achieving your own post code.

[Foliage]

thesyn said:

Sounds as if you are going well over your daily calorific requirements and the amount of exercise you are taking is the only thing preventing you from achieving your own post code.

Op is overweight and in denial too, don't wanna be that guy but no one else has said it yet.

Im the same height as you OP, I weigh 11 stone, im very close to being underweight, but 12 stone is a good weight for our height, I consider 13.5 stone overweight (unless your carrying a large muscle mass, which I doubt)

[joshcowin]

Calculate the calories you need, there are lots of 'maintenance calorie calculators' online.

http://www.bodybuilding.com/fun/macronutcal.htm this is a very basic one.

I would suggest tracking what you eat, myfitnesspal allows you to do this. Once you are in a good routine of eating what your body needs you may be happy to stop tracking your food intake. Track everything to begin with, food, drink, snacks.

Foliage has some good points! The amount of shakes you are currently consuming is over the top. Remember they are a supplement, if you can hit your goals eating 'proper food' then I would suggest this. 1 shake after a training session MAY improve recovery times. However if you have the time to prepare meals this is the way forward. (3 meals a day with 2 snacks is what I aim for as I work 9-5 and my wife find my fitness HOBBY laughable)

Hope this helps to begin with. Many people develop complicated diets and routines however you have to find what works for you.

[amare32]

I've said many times, there's no need for any supplementation if you eat the right foods, hydrate and get your sleep every day. There's a point you can over train and burn more than you ingest but most people go half ar53ed in the gym and then head home for fish and chips, cakes, mars bars and 2/3 glasses of wine thinking they will be a chiselled Adonis is just kidding themselves.

People in my work and gym are always wondering how I seemed to 'get away' eating 4/5 times a day or I only ever lift mainly compounds but have an athletic physique like Rafael Nadal at my age (37). Well I simply follow the above for nutrition and rest, hit the gym and lift heavy for no more than 45mins - 1hr x 4 times a week, play basketball for 2 hours on a Wednesday and play tennis for 8-10 hours a week. i'm consistently at 8-6% bodyfat range all year round.

That's all there is to it.

I still go out and on some occasions have a few drinks, eat the things that I want as you have to live.

People will say that's crazy spending all that time training, well it's no crazier than spending 20+ hours on your backside watching garbage on the TV.

Everyone always have an excuse.

[Foliage]

amare - What would you say are 'the right foods'?

[amare32]

Foliage said:

amare - What would you say are 'the right foods'?

What food that are made from scratch where possible, consists a balanced amount of protein, carbohydrates and vegetables. Nuts is also a great source. Fruit is also great but not too much though.

For example, one of my favourite foods is homemade cous cous with peppers, cucumber, chillies, lime, almonds, cherry tomatoes, raisins made from scratch. That as a side with some nice chargrilled steaks or meaty fish for my post game/training meal. That sounds infinitely more appetising than a protein shake is it not?

[Foliage]

Sounds good to me,

im a big fan of bulgar wheat instead of cous cous, but eat pretty similar to you by the looks of it, lots of fish/chicken/turkey grilled with salad or veg. I got a bag of quinou that ive yet to try.

[amare32]

Another of my favourites is a homemade burger with either lean steak or Turkey mince. Simply fry some chopped onions, chillies, garlic and mushrooms. Then combine with some breadcrumbs, beaten egg and mix. Then form into patties as large as you like. Chargrilled on griddle pan for a little then put them under a grill to cook thoroughly.

Then simply put on some nice crusty or sour dough bread with lettuce, beef tomatoes and red onions and ketchup for an ultimate burger. Great for a lazy Sunday brunch to set you up for the day