pabs

Firts off this is my first thread so can I say a VERY VERY BIG THANKYOU to all members for the invaluable advice I have been reading over the past few months.
I have always been active and exercised regularly much to my dismay though I could never seem to build muscle. I know you've heard it all before; but until I started reading the posts here I never knew you could over train, honest! So I started to train less and eat more and euureeka I have put on mass.
What I want now is a bit of re-assurance about my diet as I want to cut some fat before my hols. I train 6 days per week, 3 weights and 3 cardio. The weights are an upper body split on a roling basis i.e. mon upper, wed lower, fri upper them next week mon lower, wed upper, fri lower. With tues, thurs and sat steady state cardio of about 30 mins pre breakfast (a brisk walk to be precise).

I eat carbs as follows
mon high
tues no
wed low
thurs no
fri high
sat low
sun low

I have no idea how many calories, fat or protein I am eating so here is an example of a high and low day from this week.
high
1) breakfast poridge + protein drink 30g (this is 2 scoops whey 1 cassien during day)
2) protein drink 30g + 1 flax seed oil cap
3) 2 wholemeal pitta with salmon, mayo + salad
4) protien drink 30g + 1 apple
5) stir fry - 150g turkey breast with mixed veg and eggnoodles
6) protein drink 36g cassien + 2 dark rye crisp bread with 1/2 an avacado.
low
1) omelette (2 whole eggs + 1 egg white, 1 spring onion, 1 large mushroom, 2 cherry tomatoes)
2) protien drink 30 g + 1 tspn peanut butter
3) tuna with mixed salad
4) protein drink 30g + 1 flax seed oil capsule
5) steamed - fillet of rainbow trout with mixed vegetables
6) protein drink 36g cassien

I take motning supplements of cod liver oil, glucosamine, multi vitamins, milk thistle and creatine. So Pscarb, Hackskii I learnt most of the principles from your posts. Am I getting it right ?

Pscarb

well i would swap the high days on the days you train to low or medium days so your body uses fat instead of ingested carbs for energy...

as for how many calories you eat, to work this ou you need to weigh all your food raw so that you can work it out for example 100g of chicken is approx 24g of protein....but you don't know weights so it cannot be worked out.

weigh your foods for the nex few days and let us know...

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pabs

thanks for the reply. will start weighing my food. do you know anywhere on the net where there is a simple list of how much protein / carb / fat etc is in food (like you mentioned above 100g chicken = 24g protein). then I can start a proper food diary and work things out myself (tried the links to calculators in one of your posts but found them complicated). will swap my training days to low carb for now and maybe go back to high when I come back off my hols and want to bulk again. i am going away in a month so was thinking about upping cardio to 30mins a day (wieghts days) and 2 x 30mins on cardio days. all steady state.

dancemag

For working out nutritional information i started an excel spreadsheet for day-to-day consumption. Just get the nutritional info off the packets before you chuck them out, or for other bits i just google; for instance "carrot nutritional information" and just check out first few links, usually a good site!

pabs

aha I have just found an piece on the Harris-Benedict Formula and the stickys in the Measurements & Cooking Tips section. now I should be able to get on with it. will be back on once I have a weeks worth of diet diary and all the figures.

Pscarb

fitday.com is very good for this stuff plus you can add to the database with custom foods

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