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Noob at correct diet and eating patterns.

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Old 01-17-2008, 02:05 PM   #1
Yamagata
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Default Noob at correct diet and eating patterns.

Hi guys. Looks the goods here so I'm looking to stick around! A lot committed peeps.

I have a question. Now I would have done a search (I'm a moderator on another forum), but when something like 'diet' is spoken about it can be rather individualistic in nature (what works for you might not work for me etc).

Basically my situation is as follows:

I've been getting into weights for the last 5 weeks big time. Spreading it out (doing biceps, tri's, side delts on one day, then chest and back the next, rest 1 day, doing shoulders more and legs, rest 1 day, then going back and doing it again.)

Now as a result I've noticably gotten bigger in my arms, shoulders, back and chest etc and I've put on 5-6kg's in that time.

Eating wise here I am:

6:45am I wake up: WPI shake with flaxseed.

9:45 - 10am: I grab sushi w. salmon or tofu

12:30 - 1pm: Have a footlong roasted chicken sub on multigrain with some salad, capsicum, bit of cheese.

4:30pm: WPI shake w. 3 weat bix and flaxseed (20g of carb in 2 weat bix)

6:30pm ***workout***

Now straight after my workout I'm eating pasta's, salad's, white bread, chicken, vegetables, white rice and of course a WPI shake that I smash down before all this.

Before I go to bed I have another WPI shake, but I add a teaspoon of peanut butter in there to try and slow the release while I sleep.

Here is my main issue though...

When I straight load with a lot of carbs after I train it seems that I bloat up eventually. I was trialing having protein only after I worked out and that reduced bloating over a couple of days.

The only reason I'm whinging is because I have the stupid midsection problem some guys have (lower back fat, some love handles and a little bit of a tummy. the lower back fat is my main pet hate though). This area just goes crazy it seems (belt got a little bit tighter, but nothing drastic).

Is this just a part of the muscle building process that I'd encounter at the start of training with this diet and should I keep going with it?

Or should I alter my diet and go back to protein only after I train? I have realised I'm training in the afternoon and that it seems carbs are bad at night, or so I keep hearing...

Sorry about the length guys, just want to be sure that I cover all angles. I have the heart to train and work through the pain (the pain is what I love actually), just need to be sure I'm feeding my body the right things at the right times and in the right amounts.

Thanks guys ;)
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Old 01-17-2008, 02:36 PM   #2
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Few things: I'm not sure about how much protein/carbs/fat you are getting in, but it might not be enough, are you able to write down your macro's ?
You should have some protein (50g) right before your workout. Right after your workout I would go with 50-60g protein shake(something fast) and 60-80g fast (dextrose) and slow (oatmeal) carbs. Then in about 1 - 1 1/2 hr have a meal with 30-50g slow carb and as much protein as you can take.

I would stay away from the white stuff (potatoes,bread,rice,pasta) it raises your insulin levels and messes with your thyroid

As for the workout program your doing, why do you feel the need to do shoulders twice a week ? THat's too much for a smaller muscle. Think - whenever you are working your back or chest your shoulders are getting hit also, so you do not have enough time to recover if your working them out 4 times in 7 days.

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Old 01-17-2008, 05:55 PM   #3
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Quote:
Originally Posted by TALO View Post
Few things: I'm not sure about how much protein/carbs/fat you are getting in, but it might not be enough, are you able to write down your macro's ?
You should have some protein (50g) right before your workout. Right after your workout I would go with 50-60g protein shake(something fast) and 60-80g fast (dextrose) and slow (oatmeal) carbs. Then in about 1 - 1 1/2 hr have a meal with 30-50g slow carb and as much protein as you can take.

I would stay away from the white stuff (potatoes,bread,rice,pasta) it raises your insulin levels and messes with your thyroid

As for the workout program your doing, why do you feel the need to do shoulders twice a week ? THat's too much for a smaller muscle. Think - whenever you are working your back or chest your shoulders are getting hit also, so you do not have enough time to recover if your working them out 4 times in 7 days.
Cheers for that! Noted the shoulders, I'll lay off on them.

I just visted a supplements store across the road and the guy there basically said to check my carb intake and not put in too much just so it doesn't get used. I'm reducing the amount of carbs drastically after working out at night now.

Macro's? I'm a total noob mate and not too sure on how I'm supposed to present info like this, but bascially I'm getting in 150 - 190g of protein (food and shake combined) into me daily. Carbs were getting close to the same figure, but I'm now cutting that now at night (100g of carb now throughout the day I guess?). Fat wise I stay away from saturated fats big time, normal fats I'd have no more than 30g a day I'd say.

I'm also eating 5 - 6 times a day.

Cheers again.
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Old 01-17-2008, 06:00 PM   #4
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I'm just wondering where do you get most of your protein / carbs from ? Just ask because 30g of fat is hard to do (unless your eating chicken and rice for every meal)

A quick example of what I had today 2286 cals - 91(fat) 103(carbs) 256 (protein) Now that's not alot of calories, but it was still alot of food. 4 chicken breasts,2cups XL hamburger,2eggs 9 tbsp egg whites, 2 cups rice, Tuna w/peanut oil, 1tbsp peanut butter, 2 slices of wheat bread, and I still had to add 50g protein from one shake. Plus 10 fish oil pills.

One of the best things you can do is go to www.fitday.com and start recording everything you eat.
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Old 01-26-2008, 07:11 PM   #5
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I think that your diet is just fine but just add some vegetables and fruits. Also have some protein bars for your snacks.
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