suby

hi all, I'm new on here and just wondered if anyone can help with a few questions I have?

I have started training, and want to know the best way to loose weight but keep my muscles that I have worked so hard for! lol, heres a little bit about me if this helps;

I am 31 years old I am 5ft 3 inchs and weigh 11stone.
I started training about 8months ago since then I have lost 16 pound in weight, but seem to have come to a stand still!
I have increased the amount of weights that I do and I also have a good cardio workout plan that I do, I work shifts so it's hard to plan meals all the time, I need to know what kinds of food to eat, when to eat and how many calories I should be having! can any one help me get started!!

Thanks
Suby

oliver Roberts

hay mate, welcome to the forum

your best bet is to have a good diet thats a must

such as

Day 1 - Squats,Lunges,Sldl's,Calf raises

Day 2 - Deads,Chins,incline press,OHP

*Diet wise,something along these lines

0730 - oats/fruit/protein powder(40- 50g)

1030 - WM/Basmati rice/chicken/greens 150g chicken/ 50-60g of rice

1330 - WM pitta/chicken or beef/greens

1630 - banana and whey

1700 - Train (bcaa's during)

1800 - PWO shake (carbs/protein)

1900 - salmon/veg (potatoes or rice optional)

2130 - cottage cheese and Peanut butter or 6 eggs(2yolks)

Add 2g fish oil to all meals except PWO shake.


this is a good diet to help. but do more research into this to get it more spot on

suby

Thanks mate, This has given me plenty of ideas now!!
I have noticed that bcaa's come in all different mg's what would you recommend I should start off with?.
PS, I have never heard of bcaa's before, I have just googled this and found out what they are! lol.

Thanks

Sue

AlasTTTair

There's load of things you can do. Unless you're super low body fat then it's probably as simple as reducing carbs/ cals a bit and upping cardio. When your body fat gets lower then you can worry about carb cycling and stuff, but I don't think you're quite there yet

ElfinTan

Hiya Sue! Welcome to UKM.

To give us an idea of where you are at why not posy up your usual routine/split/cardio and diet.

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