Sport HELP! nutrition advice needed BADLY!

Sport Fitness
S

SomeSickSets

0
ok yall...
i'm a full time student, part time pharm tech, full time work out enthusiast.
i love working out, and i am very dedicated...but i seem to get minimal results due to my diet. i know my diet is weak.

here is my work out routine...

sun: chest
bench 4x8-10
incline 4x8-10
decline 4x8-10
flys 4x8-10
ABS

tues: back with legs
back extension 3x8-10
barbell pulls 3x8-10
cable row 3x8-10
one arm dumbell pull 3x8-10
leg extension 3x8-10
leg curl 3x8-10
leg press 3x8-10
calves 3x8-10

thurs: arms (superset tri and bi) with some shoulders
wide grib curls 3x8-10
tri extension 3x8-10
seated preacher curls 3x8-10
scull crushers 3x8-10
seated barbell curls 3x8-10
tri cable press down 3x8-10
seated barbell press 3x8-10
lat raises 3x8-10
front raises 3x8-10

and i go hard on tue and thurs cause its really the only days i have access to the gym. and i hit the gym at 730 PM.


My stats are below, and i have figured my calorie intake for work out and none workout days:

workout days:
2760kcal
total carb: 290g
total prot: 257g
total fat: 63g

none workout days:
2460kcal
total carb: 256g
total prot: 230g
total fat: 56g

and thats on a 45% carb, 35% prot, 20% fat diet.

here is where the prob occures, I don't know what foods to eat to accomodate that diet. i try to get as close as possible, but i end up not eating enough protien, or eating more carbs....etc

thats all i really need help on, if you can help please DO SO!!!!!!!!!!
 
Easy enough-
lean meats, fish, chicken, turkey, ff cottage cheese, eggs, pumpkin seeds, sesame seeds, almonds, yogurt, vegetables, fruits

If you're working in the gym three days a week, try and work it where you hit each muscle group twice instead of just once.
 
Macronutrients can be found all over, just in small quantities.
Go look for a multi-vitamin supplement. May I suggest Centrum Protegra? It's the stuff I use. And just look at me, I'm gargantuan! Weighing in at an impressive 116lbs. <_<;;

You can easily hit muscle groups twice, or even thrice a week with that much protein daily.
 
i was actually talking about the three macronutrients.. like protien, fat, carbs... but i got a site. thanks yall.

i also got my nutrition down:

1 banana
12 oz milk 2%
4 egg whites made with 2 tsp of olive oil


protein shake
banana

1 apple
1 cup of carrots
2 slices of bread
either 3 oz of tune, or 5 oz of chicken
non fat yogurt

protein shake
1 c of raisens
1 tangerine, orange or necterine

12oz milk 2%
2 cups of broccolli
2 slices of bread
5 oz steak made with 2 tsp of olive oil and pepper n salt
OR
5 oz turkey breast

and a protein shake at night.....


thats about 2478--> 2547 Kcal a day
with max of 59g fat
and max of 252g carb
and somewhere around 260g or protien...

the closes i could get to my workout days:
2760kcal
total carb: 290g
total prot: 257g
total fat: 63g

none workout days:
2460kcal
total carb: 256g
total prot: 230g
total fat: 56g

i guess ill just cut down on a slice of bread and half of a scoop of whey here and there on none work out days :p
 
=P

Yeah, I was WAY off.
 
You must log in or register to reply here.
Back
Top