adamb84

hey guys,

i have been back in training for 3 months now and have only gain 1lb lol. could use some pointers with my diet...here is my diet(i dont think am eating enough).i have aso broken it down to the diff shifts i do at work.
EARLYS
05:00: 50g oats, protein shake.
08:30: 3 scrambeld eggs.(maybe add sum nuts/fruit here?)
11:00: wholemeal chicken/fish salad sandwich + 25g nuts.
13:00: scambled eggs.(maybe add nuts/fruit here?)
15:00: banana + amino's(maybe change banana to meal replacement shake)
15:45: gym.
16:30: cellmass, protein shake + amino's.
17:00: chicken/fish + brown rice/brown pasta/cous cous + veg.
18:30: karate
21:00: cellmass, protein shake + 150g cottage chesse.
AFTERNOONS
09:00: 50g oats, protein shake + amino's.
10:00: gym
11:00: cell mass, protein shake, amino's + banana.
13:00: wholemeal chicken/fish salad sandwich + 25g nuts.
(14:30: maybe add meal replacement shake here?)
16:30: 3 scambled eggs.(maybe add nuts/fruit here?)
18:00: chicken/fish + brown rice/brown pasta/cous cous + veg.
20:30: 3 scambled eggs.(maybe add nuts/fruit here?)
23:00: cellmass, protein shake + 150g cottage cheese.
NIGHTS
14:00: 50g oats, protein shake + amino's.
15:00: Gym.
16:15: cellmass, protein shake + amino's.
17:00: chicken/fish, brown rice/brown pasta/cous cous + veg.
18:30: karate.
21:00: banana.(maybe change for meal replacement shake?)
00:30: 3 scrambled eggs.(maybe add nuts/fruit here?)
02:00: wholemeal chicken/fish salad sandwich + 25g nuts.
04:30: 3 scramled eggs.(maybe add nuts/fruit here?)
07:30: cellmass, protein shake + 150g cottage cheese.

i also take vulti vits + omega 3 every day.

what do you guys think of the changes i wana make?is there anything you would change?
also can anyone recommend a good meal replacement shake?

thanks guys!!!!

tommyboy123

Your diet (if you stick to it) seems pretty good but looks like your metabolism will be off the charts eating that many times in a day. You do CV and you probably wont put on muscle.....but you will be lean.

Id cut down CV, up protein and really push it at the gym. get a gym partner and lift to failure. Trust me....you never work harder than you do if you have a mate to compete with!

If none of that works........ever considered gear? If you need any advice on that mail me or reply to this thread. Im not an expert but have used and tried most things!

Good luck.

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Truewarrior1

woah tommy boy he cant gain at all and ure asking him if he's considering gear after 3 MONTHS back in the gym. now im nobody to preach about gear usage but i seriously DO NOT AGREE with usage at this moment in time.

i will look through your diet once i get back from eating

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adamb84

yeh i see what yr saying bout being lean, i am 5'7 134lb (9stone 8lb and half lb) with 11.3% body fat.
i do not want gear, got nothing against it or ppl that use it, just not for me.

i think i am just not taking in enough calories campared to the amount i burn so think i need to up intake, make meals bigger possibly?is that the right thing to do?

and yeh i train hard to failure if i can and have a gym partner.

Truewarrior1

have u been getting stronger? yeah and definately up the calories.

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When You Dance With The Devil You Wait For The Song To Stop.

Currently HULKING OUT!

adamb84

yeh slowly but not that much in the last month or so

ParaManiac

You appear to be eating enough so post up your training routine,maybe you are overtraining?
Tommy,like previous post has stated,adam has only been training 3 months so please have a think about what you're posting as that was bad advice.

adamb84

i changed my routine bout 2-3 weeks ago it is here:

http://www.uk-muscle.co.uk/getting-s...t-routine.html

i am following the changes that invisiblekid made but am doing it over 5 day split as i originally planned

adamb84

also i have actually bin training longer than 3 months, i started back in august last year bout in middle oct(in training bout 3 months) i broke my arm in 2 places at karate and was not able to go back to full wieght training till middle march.

from december-march was just light wieght rehab for my arm, so thr was about 6 month break in weight training.

hackskii

Well, looks like between the gym and karate you are getting alot of exercise.
Judging by how much you are sleeping I dont think you are getting enough sleep.
Try and get 8 hours minimum.
Probably are overtraining some too.

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adamb84

i normally manage about 7 hours sleep a night/day (depend on shift) then make the rest up on weekends lol

i will take the running out on the sunday and see how i go with the above

Pscarb

you have done 2 cycles so how can you have done most things?? please do not advise someone to use steroids when you know little about them...please be more responsible

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invisiblekid

I don't think you are eating enough for the amount of exercise and training that you are doing. I'd certainly suggest an increase in quality carbs (sweet potatoes and rice) + 75-100g Oats for breakfast minimum. You also aren't resting enough which WILL lead to overtraining. There was a reason for the days off in the routine I suggested as well as dropping the running. Consider a 3 day split - seriously.

Something has to change. Either eat more or drop some exercise.

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Pscarb

good advice mate...

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adamb84

thanks for the help guys, i will try to eat more 1st as really need to do the cardio i am doing for my martial arts at the mo if that dont work, i will try the 3day split