adrian08

hi all hope your all well!

was hoping to get some help from an English forum on a 4 month diet, my training is all in place, split body parts and 1/2hr cardio 6 days (need to increase)

ive been weight training for about 3 years nothing serious until the beginning of this year, previously i used to box and play rugby, then i had an injury and it all stopped, so i found weight training to really work for me!

I'm a big guy and hold my weight well, 6ft 4in, 18.5 stone (117kilos) 26% body fat, these are my stats from 3 months of training as described above previously 131 kilos 20+stone.

http://bodyspace.bodybuilding.com/adrian08/

(check out my progress with pics on bodyspace)

I have been dieting to what i think is correct but.....after research on the net and talking to a few guys in the gym i realize that i need a bit of help.

My goal is just to get lean drop my body fat to 10% or under, not to fussed about my weight as i have always been a big guy, my lightest weight was when i boxed 16 stone ( but i wasn't to clued up on body fat or personal info then - was more interested in women )

My 4 month goal is a photo shoot of my body goal, a photo like a cover of muscle n fitness. To freeze a time in my life when I'm a my fittest. Weeks commencing this i will do a cutting diet then carb up but thats for another time.
After this goal i what to do my first amateur bodybuilding show.

So in other words i pretty keen for my goals. Just lack of experience.

I work as a ceramic tiler so i am very active during the day, then hit the gym at around 6 till 730 so my dinner is late.

Typical Diet: this is the same everyday except Sunday

Wake 6.00: Protein shake with s/s milk(reflex instant whey) multi vitamins, vitamin C, flaxseed oil and currently Lipo 6 fat burner.

Breakfast 6.30: Oats so simple with s/s milk

Start work 7.30: Cup of tea milk 2 sugars

1st Break 10.00: Wholemeal roll lean ham + lettuce, rivetta crisps, boiled egg.

Lunch 1.00: Chicken or prawn salad (tescos or asda) boiled egg, almonds

After work 5.00: can of red bull sugar free, almonds

After gym 7.45: Protein shake with s/s(reflex instant whey) or protein bar (multi power)

Dinner 8.15: Balanced Meal: Protein (fish, chicken, turkey or steak)
Carbs (cup of brown rice or brown pasta)
Salad or Steamed Veg


I have read a bit about pre and post workout nutrition but don't understand if i'm honest.

I know there are a lot of holes here in this diet but I'm trying, and would really appreciate some help getting the timings and correct foods in me!

cheers look forward to some replys

adrian

Robbyg

Welcome mate and you have done well with your progress so far nice 1 . Your diet needs to be changed abit you need about 6-8 meals a day about 2-3 hrs apart, because your not eating anything from 1-5 which is not good your eating away at your fats which is good but also using muscules for energy need to have some thing to eat about 4 which would sort you out before your gym session some good protein and small amount of carbs .There are some really good reads on here about diet protein sources carbs and other supps to help you meet your goals and everyone on here is friendly post up your programme so we can see and advise you on a good diet .

adrian08

hey Robby so maybe a MRP about 4ish? any advice on where to start with all the posts?

Robbyg

Have a read of this ok some good tips in there about protein and carbs intake you can adjust it for your goals .And yes def have a meal at 4ish so your not eating away you muscle too look at the supps posts and beginners section in the forum so good reeads there too http://www.uk-muscle.co.uk/nutrition...ing-101-a.html

adrian08

had a quick scan will read it tomorrow, do i need to be looking at bulking diets, or just the nutrition info?