firedoghfd
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A little back ground first. I am 28 years old and now just getting back into a real work out program. I have a unique schedule which makes my diet a little harder. I work 24 Hours, off 24 hours, work 24 hours off 5 days……..repeat. I’m at work at 6am and go home around 6:30am the following day. I’m up for 20-22 hours so when I get home I sleep from about 7:30 to 1-3pm.
I work out everyday except for the days I am at work. So basically I work out 6 out of 8 days.
When I started to go back to the gym in Dec I was 165lbs and had little definition and little mass. (Starting examples… bench 85lbs 4set x 8 reps, dumbbell shoulder press 25 lb/per arm 4 sets x 8 reps) I am down to 152lbs with some definition and more mass then before. (bench 155 lbs 4set x 8 reps, dumbbell shoulder press 55 lb/per arm 4 sets x 8 reps). i also lost about 3 in around my waist. i'm trying to drop another 1-2in.......basicaly lose the last little bit of fat around the waist while build a much larger upper body and strong legs. I tend to be a hard gainer in the past but this time i'm hitting it 100 times harder and loving it.
I feel that my diet is keeping me back. I don’t want to eat to much where I am putting on fat but I do want to pack on muscle and increase my strength. So what I need is help with my diet. I cut back on my cardio to just 5-8 min warm up. I use to do 20-30 min a day.
Currently
Breakfast. High fiber oatmeal, skim milk, 2-3 egg whites
Pre workout- Try to take in some carbs like a sweet potatoes.
Post work out meal- Chicken breast and ½ cup rice or tuna fish sandwich made with low fat mayo.
Dinner is typically 6-7oz lean meat (fish, chicken, pork tenderloin, lean turkey), a green veggie steamed or grilled, and a carb (whole grain rice, red potatoes, or sweet potatoes)
Snacks include a packet if tuna, a 25g protein shake, or small lean lunch meat and carbs. Small Handful of almonds once a day. I try to eat every 3-4 hours. Until about 7pm. Dinner tends to be my last meal.
Now I also drink a 25g protein shake and a severing of axis lab Smash on the way to the gym pre-workout. Post work-out is a banana 25g protein shake and 4g creatine while still at the gym.
Is that enough food? I notice if I drink to much protein it binds me up and I get bad gas.
I drink about 128oz of water a day. Not counting what is mixed with the shakes.
So what am I doing wrong and what should I change?
Thanks
I work out everyday except for the days I am at work. So basically I work out 6 out of 8 days.
When I started to go back to the gym in Dec I was 165lbs and had little definition and little mass. (Starting examples… bench 85lbs 4set x 8 reps, dumbbell shoulder press 25 lb/per arm 4 sets x 8 reps) I am down to 152lbs with some definition and more mass then before. (bench 155 lbs 4set x 8 reps, dumbbell shoulder press 55 lb/per arm 4 sets x 8 reps). i also lost about 3 in around my waist. i'm trying to drop another 1-2in.......basicaly lose the last little bit of fat around the waist while build a much larger upper body and strong legs. I tend to be a hard gainer in the past but this time i'm hitting it 100 times harder and loving it.
I feel that my diet is keeping me back. I don’t want to eat to much where I am putting on fat but I do want to pack on muscle and increase my strength. So what I need is help with my diet. I cut back on my cardio to just 5-8 min warm up. I use to do 20-30 min a day.
Currently
Breakfast. High fiber oatmeal, skim milk, 2-3 egg whites
Pre workout- Try to take in some carbs like a sweet potatoes.
Post work out meal- Chicken breast and ½ cup rice or tuna fish sandwich made with low fat mayo.
Dinner is typically 6-7oz lean meat (fish, chicken, pork tenderloin, lean turkey), a green veggie steamed or grilled, and a carb (whole grain rice, red potatoes, or sweet potatoes)
Snacks include a packet if tuna, a 25g protein shake, or small lean lunch meat and carbs. Small Handful of almonds once a day. I try to eat every 3-4 hours. Until about 7pm. Dinner tends to be my last meal.
Now I also drink a 25g protein shake and a severing of axis lab Smash on the way to the gym pre-workout. Post work-out is a banana 25g protein shake and 4g creatine while still at the gym.
Is that enough food? I notice if I drink to much protein it binds me up and I get bad gas.
I drink about 128oz of water a day. Not counting what is mixed with the shakes.
So what am I doing wrong and what should I change?
Thanks