High protein diet and training?
admin September 3rd, 2010
hello. im looking to improve my overall physique, first i just need to say im not looking to get bodybuilder big i want to get bigger but better toned is more important right now.
Im currently 5"11 weigh 81kg and im 15% body fat
im training 3 times a week on a 4 sets of 10 system on the highest weights i can do.
diet wise im eating
protein shake 8am
fruit and cereal bar 10am
cheese and chicken wrap, yogurt, fruit, cereal bar 12 noon
fruit 3pm
protein shake 5pm
chicken, egg noodles/rice/pasta 8pm
i know that’s not that much protein so what im really looking to know is
what/when should i be eating to up my protein intake???(allergic to fish so no tuna)
how should i be training??
please only answer is you know (tried and tested sort of thing). thanks
- Protein Shakes
- Comments(2)
You will need to increase your protein intake but the fish allergy isn’t a big deal.
an example of a diet change to lower bodyfat would be the following.
meal 1 – 8 egg whites with 1 yolk
meal 2 – shake (keep it low calorie and low fat)
meal 3 – lunch – 5 oz of chicken with broccoli
meal 4 – shake
meal 5 – shake
meal 6 – low fat meat 6 oz approximately with broccoli
meal 7 – 4 oz of chicken (no carbs)
Also, make sure you’re doing cardio as this will help lower your bodyfat. Do this early in the morning before breakfast or right after your workout. It’ll help burn fat easier.
Best of luck,
Kevin
forget that.
right, protein. you need to be getting 1gram of it per pound of body weight…..so if your 200 pounds, you need 200g a day.
carbs, 1g per kilo of body weight.
fat – around 80g a day.
where from ?
protein, try to get as much as possible from real food, not shakes. so steak, chicken breast, eggs ( GREAT SOURCE) nuts, beans, pulses,spinach……
carbs…brown/wholemeal only, pasta, bread, rice….( only ever 2 slices or a handfull with a meal.
Fat, from nuts/cheese/milk/veg.
Looks to me there is a lack of eggs in there….on a proper training week, i go through 90odd eggs, whites and yolks……6 for breakfast, scrambled….every day.
As for training, if your looking to get big and ripped, then you’ll want to be doing big heavy compound lifts….squats, dead lifts, benchpresses…..that kind of thing.
look u the 5×5 strongman for that…..its 5 sets of 5 reps, using 5 different exercises….you can kill it in 40 mins ( easy ) and see massive results in a short time !!
Good luck