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    Discussion in 'Diet & Nutrition' started by crormaSoila18, Mar 25, 2012.

    1. crormaSoila18

      crormaSoila18 Well-Known Member

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      right I need all your help please as I family and partner dont seem to want to help just think all this gym and supplements are a waste of money so can you please give me some advice and no stupid comments,

      I am looking to gain muscle but keep body fat down low was thinking about bulking then cutting.

      My stats are as follows:

      Age:21
      Height: 5"5
      Weight: 60kg
      body fat: 13%

      Supplements: Nutrisport 90+ and warrior rage

      Diet:

      5.30am - oats
      7am gym
      7.45am - protein shake
      9.30am - peanut butter on a bagel or 2 eggs on brown bread
      12.30pm - chicken breast and sweet potato and protein shake
      3pm - tesco chunky chicken
      6.30pm - salmon/chicken/pasta/beef with rice or sweet potato
      8pm - protein shake and low fat yoghurt

      macros:
      calories:1688.5 cals
      protein:228.1 grams
      carbs:109.1 grams
      fat: 39 grams

      I know the calories are quite low but is there any way of improving for my goal

      My current training is:

      Monday: Back/ Biceps
      Tuesday: Cardio
      Wednesday: chest/triceps
      thursday: shoulders/calves
      Friday: Cardio/ Boxing

      I have been training for 4 months so far and reduced my body fat from 20% to 13% but now looking at gaining more muscle

      Thankyou for reading
       
    2. jailynn24hb

      jailynn24hb Well-Known Member

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      HELP PLEASEEEE!!

      No where near enough protein IMO mate, especially at breakfast.

      Throw in some eggs morning and evening.
       
    3. Canellesao

      Canellesao Well-Known Member

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      HELP PLEASEEEE!!

      You eat a whole gym at 7am?
       
    4. parnassto

      parnassto Well-Known Member

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      HELP PLEASEEEE!!

      ok mate at 9.30 i will have a few boiled eggs and also add some egg whites into dinner
       
    5. Korporalegq

      Korporalegq Well-Known Member

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      HELP PLEASEEEE!!

      I would add them at your 5.30 am meal mate pre workout TBH.

      If you struggle buy some mass gainer shakes.
       
    6. Capone

      Capone Well-Known Member

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      HELP PLEASEEEE!!

      do you think i should change my protein shakes to an all in one or something like body building ware house premium mass?
       
    7. remstation

      remstation Well-Known Member

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      HELP PLEASEEEE!!

      If your struggling to put on size mate then yeah its worth a try.
       
    8. Korporalegq

      Korporalegq Well-Known Member

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      HELP PLEASEEEE!!

      great loss on the bodyfat mate ok bring your protein up a bit try and bring carbs up slowly up to 250 or more if you gain to much fat or whatever bring them down a bit ok? should workout nicely but if your not seeing resluts stil bring them up fats are very important bring them up to at lest 60 id say. and with the protein bring up to at lest 240 at lest ul b grand im 5.6and a half myself so i know it can be a pain ha
       
    9. suighja

      suighja Well-Known Member

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      HELP PLEASEEEE!!

      ok mate eggs dont bother me so i will have them scrambled at 5.30, should i have this with the oats aswell or replace?
       
    10. suighja

      suighja Well-Known Member

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      HELP PLEASEEEE!!

      Wow just saw the boxing part man how long and hard are you doing that?? cauz if your going hard your going to deffo bring carbs up a bit more and fats
       
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