Sport Advice: My new died.

[moredrunkmale]

So I'm 22, in fairly poor shape, and am starting to sort out my diet and fitness.

I just started a 6-day a week gym schedule; 4 days of weights and 2 days of cardio, the end result should be lean, muscular with a low body fat percentage.

I have a greater appreciation for the importance for nutrition after some research, but i think mine is not quite right; i feel lacking in energy alot at the moment, im sure this is largely due to the massive increase in exercise (from the previous 6 months) but also i think im not balancing carbs etc correctly.

A standard day's food for me:

Breakfast:
1 Large bowl of muesli with a banana cut up into it and 1 tea spoon of sugar with skimmed milk
some freshley squeezed OJ

Lunch:
Brown pasta, tunned tuna, chopped tomato and light mayo; all stuffed inside some whole-wheat pitta breads

Dinner:
Oven baked chicken breast with quinoa and spinach as a side.

On exercise days, i maybe have a banana before i work out and when i get back, i have a protein shake (PHd whey protein)

Snacks: i snack on celery sticks, dried dates/apricots, the occasional "kids sized" milky way (a light chocolate bar for the uninitiated), i sometimes eat low-fat cottage cheese in the evening


I am not that well educated on all the subtleties to good diet.

Here is what i think i know:

- dont eat carbs after 8pm
- anything with white flour is to be avoided (white bread/pasta)
- raw sugar (complex carbs) is aweful EXCEPT straight after your gym session when dextrose is a good idea ( L-glutamine is good apparently)
- eating low-fat cottage cheese in the evening is a good idea

any thoughts, advice is appreciated

Cheers

 

[summer123]

Is there a Freudian slip in your thread title?

Eating carbs after 8pm is just the same as eating them any other time in terms of weight loss (unless the point of this plan is not to lose weight) eat whenever you want it wont make any difference, its the calories you eat which make the difference.

You have not included any volumes or amounts in your list, its hard to advise when there are no details so I don't really feel able to comment.
Just make sure you get enough fresh fruit and veg (at least 5 portions a day) drink enough plain water (at least 1.5 L a day and when you exercise intensly 500mls to 1L per hour of workout), and 1.5grams of protein per KG of your body weight to help retain and build new muscle which can help you work out harder and lose more weight in the longer term. Carbs are valuable for energy, they mean you can work out for longer and help to reduce cravings for sugary foods.

Eat everything in moderation and within your set calorific amount and you should be fine.

 

[malkore]

l-glutamine is good, but taking it as a supplement is pretty worthless. every animal based protein, including cottage cheese, contains l-glutamine so you need not supplement with it (doesn't work anyhow).