Hello Guys

I'm training M,W,F and training 1 bodypart per week, followed by 30 minutes cardio. I'm happy with my muscle gains but the spare tyre wont shift any advice?

P.S
I'm taking creatine and protien

Welcome to the forum... thats if you havent been welcomed before?

Right then, i say this to everyone who is aiming for mass OR wanting to get rid of excess bodyfat... i need to know your diet plan as it stands now.

Good or bad, list the lot and i'll sort it for you buddy!  

Diet Plan?

For breakfast I Have porridge or cereal, snack on a sandwich or roll usually cheese.
Dinner will be chicken (the processed sort) and potatoes and loads of veg.
That's about it most days. I take protein every morning with creatine

thanks for your help.
i'm 5'6 and weigh 11 stone 10lbs  (should be 10 stone 4 apparently)

ps
I may sup the occasional pint or two of ale.

Sorry for the late reply!  


Mmm, a very catabolic diet indeed... the opposite of what your body really needs!
Not to worry my friend help is at hand  

According to what you are eating you are having 1 very good protein meal... the protein drink. You need a minimum of 6!


To make your body anabolic i would suggest the following; (meals every 2.5-3hrs)

Meal 1  50g of oats (half a cup), 35g of protein (powder), blend and drink

Meal 2  Egg sandwhich (3 whole eggs, 3 whites) 2-3 slices of wholemeal bread

Meal 3  150g chicken (not processed!!!)... about 1/2 breast, cup of boiled rice

Meal 4  Pre-workout (1hr before) 35g protein powder, 50g Maltodextrin

Meal 5  Post workout 50g Maltodextrin, 30 mins later 40g whey isolate (isolator)

Meal 6  Chicken, turkey or steak with 100g rice(uncooked weight) or 400g potato  

This diet plan is just a guideline for mass for your bodyweight, it revolves around a fair bit of your time cooking etc, but... you only get out of it what you put into it in this game!  

Check my diet plan on page 7 of my thread, on top fitting all that in i have to work and lead a normal life... whatever that is?  

Hope this has helped? And easy on the ale!!!  Save it for 1 night only.
I dont drink at all personally, far too much sugar for me,  im boring i know... but if you want to look your best then certain measures have to be taken!  

Thanks for the advice.
I'll give it a go. Not too sure I can eat all that though.

Cheers

Jimbob