Few Questions about nutrition!???
Ok, so i'll post info on my daily routine and would love some advice on what I should/could do to help build muscle and lose bf%. I believe I'm around 18% last time I checked about 3 months ago. My routine is .... (Monday=Back day, Tuesday=arms and shoulders, Wednesday=Off day, Thursday=Chest and abs, Friday=Legs, Saturday and Sunday=Rest Days) Monday's, Tuesday's, Thursday's, and Friday's, Wake up at 5 am and get to the gym by 5:30am. Work out until 7am and go home and drink protein shake with 800 calories and 42g's protein. At 8am I'm at work, and by 8:15-8:30 I'm getting breakfast (usually a burrito with egg, asado, bacon, cheese). All throughout the day I drink a few bottles of 16.9 fl oz of water. Absolutely no soda! Around 12-1 pm I get lunch (usually a chicken breast subway sandwich with all the veggies, and a fruit bowl).. I will snack on mens health mixed nuts if I get hungry during the day after that. I get home around 7pm and Eat dinner(3 course meal with veggies) and have a fruit bowl for desert afterwords. On my off days, I eat about the same. Also sometimes at night on workout days I have a shake at night as well. Also take creatine on days I workout. Not sure of the benefit of that!?! I have no earthly idea what my carb, protein, or calorie intake is or what it should be! I used to be in great shape around 175lbs, but got in a motorcycle accident and went down hill. I am fully recovered now and have been for a while, (and have been lifting on and off for about 3 years, but lacked the motivation to be consistant) but it was hard getting out of my lazy state! ;) Now I have all the motivation in the world and willpower and discipline pushing me, and want to get bigger and tighter! I notice my leg strength is pretty decent still, but my upper body strength just isn't there! I have been in the gym for a little of 1 month now pushing strong and weight is at 197lbs steady (which is what I was for about 2 years now) I notice a very little gut reduction, but nothing else? Any pointers will be greatly appreciated and used! Help me out please with the proper diet I should be using to lose the bf and build muscle! Oh yeah, almost forgot stats,.... 26 yrs old, 5'11", 197lbs, and last time I checked was about 18%bf.