Diet for gym? Suggestions please! :)

extremephp

extremephp

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Hey all,

I have been working out in a gym before 5 months for a month, later stopped it due to some reasons. This time, I am on to it seriously (last time, the main reason for me dropping out was I had no partner to help me out in doing bench presses. This time, I have couple friends with me.) and I badly think I need to get onto a better diet.

What I currently have after workout is :

1. Eggs
2. Banana
3. Milk
And later a good meal at night.(Potatoes,some leafy vegitables with rice.) and rarely meat.

Well, I know thats fucking inadequate. :D

So what I am looking for is maximizing my gym diet without disturbing my parents much. Anything that is easily available at home is mine. (I am from India by the way.)

All ears for your suggestions.
 
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How many Eggs? How many egg-whites? How many egg yolks?

I'd highly recommend chicken and rice, and take whey protein shakes as they help (nothing risky or dangerous).

What's your routine at the gym?
 
Are you trying to bulk up or lose weight?
 
LukaB said:
How many Eggs? How many egg-whites? How many egg yolks?
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Usually 1 or 2 Eggs, so is the number of whites and yolks.

I'd highly recommend chicken and rice, and take whey protein shakes as they help (nothing risky or dangerous).
Click to expand...
I seriously have no idea what a protein shake is lol. I read it at random sites about body building, and I am going to google it up :D
 
Depends on your goals. If you're trying to gain mass, then you might want to add a protein/carbohydrate shake or whey protein after working out to speed up your muscle mass building. maybe even a protein meal replacement bar.

if you're like me, and trying to get lean, then you need to cut out the potatoes and starches. no bread, no sugar. and stick to proteins...fish, chicken and some beef (unless you are Hindu).

Either way bananas have a lot of sugar, switch to another fruit thats higher in fiber such as apples, oranges or pears.
 
Rice and chicken works good for me. I hit the gym almost every day or so, and rice and chicken definitely is good.

Apart from food, whats your activities / routine at the gym itself?
 
Add me on Skype for some advice. I'm a thai boxing coach and fitness instructor. Nutrition is one of my specialities.. I cut 22lbs in the last 5 weeks for my fight and can gain it equally as fast. My Skype is Abstroose1.

In a nutshell though, if you're trying to bulk, you want more carbs.. potatoes, fries, pasta, wholemeal rice, porridge. Regardless of whether you're cutting or bulking, you should be getting at least 1g of protein per lb of body mass per day.
 
Leith said:
Apart from food, whats your activities / routine at the gym itself?
Click to expand...

Warmup --> Some Workout on pulling weights on Machines(Dont know the name yet. But its for chest.) --> Dumbells --> Bench Presses--> Pushups--> Cool down.

Well, thats what I have been given till now.


@Abstroose - Added ya mate.
 
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If you need help let me know. Strength and conditiioning coach for over 10 years and have worked with the top people in the world.
 
You need a better routine. You should have push and pull days. Push days are back and biceps, pull days are chest and triceps. 3 days a week is ideal, so you can do push on monday, legs and abs wednesday, and pull on friday.
 
6 meals a day, 60-70% protein (shakes and meat), don't eat anything white except for egg whites.
This is mine on a typical day:

Breakfast
- 8 egg whites and 2 yolks
- 1 cup oatmeal

Snack
- Protein Shake

Lunch
- Steak or Chicken
- Vegetables

Snack
- Fruits

Dinner
- Meat
- Vegetables

Snack
- Protein Shake or Salad (depends if i work out or not)
 
Your meal after you workout is the most important.
Immedieately after workout take a whey protein isolate shake with 50g of protein. Add simple carbs to it if you are lean. An hour later eat a meal with protein and carbs.
 
Same with me I want to bulk up

Currently I am at 65 kg and 17 years old.

I need 10kg more i.e b/w 75-80kg total weight

What do you recommend I am non veg as well ??

also people here are jealous of each other,if I gain weight through a weight gainer and made some body all they will say is you have eaten powders everybody can do it and will not appreciate
 
riche and chicken qne hour before the workout. Then after your workout a shake with protein power, maltodextrin and milk ( aorun 500 to 750 mc3 of milk ) . Eat at least 5 good meals per day. Buy some protein powder, is pretty cheap.
 
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