Thread: Hi new to this site and need help!!

Hi welcome to IM

There's a sticky at the top of the Nutrition Forum called Best Nutritional Threads...it has some info in there for you.

If you want to post your diet we can give some suggestions on improvement

Well my diet is a shambles it doesnt really consist of anything nutritional apart from lots of protein shakes namely n large!

Sorry w8lifter ment to say thanx for replying!

Okay then...if you want to get a little leaner, you need to get off the gainer and switch to a regular, low carb (under 3 g) protein shake.

Most people find they need to cut back on carbs a bit when they're trying to lean out...and avoid sugar and fast-burning carbs.

So...give us something to work w/ here...how many meals are you getting a day....when you do eat..what are you eating...do you eat bread, milk, pasta, etc.

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Here's two threads to get you started.

Oh...and does decorator mean painter?

WELCOME TO IM

hello bigss75, well here goes my listing of my average daily crap diet!!

7.00 Cereal ( Wheetabix, porridge etc) and protein drink
( N Large 55gms protein )

10.00 Sandwiches x2 Brown bread, low fat cheese and red onion
Protein Shake

1.30 Same as above.

4.00 Protein shake

6.30 Tuna, pasta bake or smoked haddock and roast potatoes.

7.30 Training / Pro Lab Carb Drink

9.00 Protein shake

11.00 Protein shake.

Told u it was crap got embarressed just typing it out, so please giv us some help, i think i need it, lol

Welsome to IM bro!

You may be surprised but it's really not as bad as you say!

Like w* said earlier try switching the N-Large to a whey protein shake with minimal carbs. Based on how many shakes you have that alone will make a huge difference. You'll also want to add some healthy fat to the shakes so you're not starving in an hour.

Other than this...check out the links above, make some changes, and post what you've come up with.

Good luck

Almost forgot, I think you could definately go without the carb drink right before your training. It may be hard at first since you're accustomed to it but your body will adjust to it over time.

Not as bad as you were making it out to be Lots of room for improvement though. As Fitfreak said...if you switch to a regular low carb whey protein drink it would make a world of difference.

Think about replacing all the gainer shakes w/ 2 scoops of whey protein and either 1 tbsp of flax seed oil or 2-3 tbsp heavy whipping cream (not whipped cream) and add some water.

Your diet is really low on EFA's and completely lacking in veggies. If you add flax seed oil to your shakes that will help w/ the EFA's. I'd also suggest you add 1-2 cups of darn green veggies to a couple of meals....among the most obvious benefits of health, they also serve to fill you up when in caloric restrictions.

Originally posted by thebeef
hello bigss75, well here goes my listing of my average daily crap diet!!

7.00 Cereal ( Wheetabix, porridge etc) and protein drink
( N Large 55gms protein )

Much better choice here, other than the reg. whey shakes, would be to stick w/ the oatmeal and ditch the wheetabix or any other type of cold cereal.

10.00 Sandwiches x2 Brown bread, low fat cheese and red onion
Protein Shake

Bread sucks, no doubt about it. However, if you start w/ changing from gainer to regular whey, that would be enough of an improvement...you could probably keep the bread for a couple of more weeks....once your body has adjusted to the new shakes and dropped as much fat as possible w/ that "tweak" you could remove the bread from your diet and use that as a new "tweak". ...a better choice here would be a can of tuna mixed w/ mayonnaise w/ veggies, or chicken & peanut butter or almonds, you rely on shakes a lot...when possible, try to get real food

1.30 Same as above.

4.00 Protein shake

Always take your protein w/ something so that it doesn't get wasted as "energy"...not a problem w/ the gainers because of the carbs, but the straight whey will need some fat added or a slow-burning carb w/ it such as oats, sweet potato, brown rice or veggies

6.30 Tuna, pasta bake or smoked haddock and roast potatoes.

Eventually, as part of an on-going "healthier eating plan" and a tweak to your diet, you can switch your potatoes to sweet potatoes or brown rice. Pasta is evil unless your metabolism is through the roof and your bulking.

7.30 Training / Pro Lab Carb Drink

9.00 Protein shake

11.00 Protein shake.

Told u it was crap got embarressed just typing it out, so please giv us some help, i think i need it, lol

Nice Partner

But, do they have veggies in England?


DP

Yes we do have veggies in England , cheeky!
The problem is when i stop the N large my weight drops dramatically which is what i dont want, what i do want is to try and mantain my current weight and gradually lower my bf levels over a period of time. The comp im looking at doing is in November next year so ive got a bit of time to mess about with.
Also i did do the whey powder thing but my overall body weight dropped but bf levels stayed the same. Also tried high protein and low carbs , same thing!!!

Your BW dropped probably because you didn't replace the lost calories (from the carbs)....make sure you add flax seed oil or whipping cream...you will not drop fat or get ripped on gainer...hence the name "gainer"

Yep.....and a more nutrient rich program....with fats, fiber, and quality proteins over the "sugars", combined with "heavy lifts", will maintain or possibly add LBM!

DPw8