Loosing fat and gaining muscle

[PaulJ]

Hi all,

At the moment i want to get rid of my belly and build my upper body. A Few years i used mammoth 2500 and that was great for weight gain but at the moment i dont want to bulk up. what type of suppliments would be best for me to use to start off?

Sorry new to all of this so havent got a clue?

[gonna_get_muscular]

Phd range is a good solid company, try using pharma whey (chocolate cookie tastes amazing!) and lean degree. The pharma whey is a low calorie protein shake with a great taste and has 20 grams protein per serving and with 90 servings per tub is very good value for money, while the lean degree will help you with your fat loss goals while your building your upper body. Keep to a good nutrirtion plan hwile hitting the weights 3-4 times a week and yo will soon see the results you want.

[Glenn]

The Phd stuff is certainly some of the best tasting whey protein I've tried - mint choc is my favourite!

[GoodingPT]

Dont forget cardio exercise too! Got to be done. 20-30 mins max upto 3 times per week. Much more than that and will start eating into muscle for calories to fuel it.

[PaulJ]

thats what i was wondering? as i go to the gym 3 times a week but i go jogging every day should i just concentrate on the weights in the gym and forget the cardio? as at the moment i do roughly half and half in the gym? 15 mins running, then arms then 10 mins on the bike and the rest on the hr on the weights?

[GoodingPT]

If increasing muscle mass is your main goal you should avoid too much cardio, esp when making the effort to consume extra calories then burning them off! and then using muscle for fuel!

Also generally you should try doing your entire weights prog first then cardio after, reasons: 1. if you tire yourself out on cardio you dont have as much energy to put into your weights, which is where you want to maximise your gains, so either do cardio post weights or on a totally seperate day. 2. more oxygen in the blood stream inhibits testosterone production which potentially decreases your muscle/protein synthesis.

You can mix up your sessions occ like a circuit but generally follow the above advice if you agree.

hope that makes sense

[PaulJ]

thanks for that infor makes it alot clearer thanks.

[Macethlo]

Guys,

Just following on from 'GoodingPT' thread - am a total newby to the nutrition thing so forgive me if I sound a bit thick, but would appreciate some pointers on what I'm doing wrong, which I expect when you have read the below will be almost everything.

Typical week day:

Breakfast: Rice Cripies and milk
Lunch: Tuna mayo or chicken stuffing and mayo on brown or white bread.
Dinner: Spag Bol, or Chichen & Pasta, or something beef or chicken based.
Supper: Weetabix and milk

Weekends are much less stable and all depends on where and what I am doing.

Have to admit am also snacking on apples and chocolate, and have been tacking Precision Engineered Whey Protein and Muscle & Size Gainer infrequently on gym days.

Gym 2 to 3 times a week.

I'm guessing from what I've read so far that my diet is way off the mark. Any help and advise would be much appreciated.

[Steve]

For starters dude id try to be having your whey protein daily rather than just on gym days, what are your goals, are you wanting to gain mass ?

[Macethlo]

Am trying to increase upper body size, definition and strength but at the same time loose some of the belly which has started setting in since I quit smoking a few months ago. I guess I'm snacking to compensate for the absence of cigs. I've always been slim and hated it and now I'm becoming really aware of my shape and fitness.

[CTP]

Mace,

Can you work out your macro nutrients and values of what you eat for your portion sizes and include some times for us>?

MEAL 1. 0730: 50g Rice Cripies, 200ml milk
Total: 50g Pro, 100g Carbs, 200g Fat, 1800kcals

(for all the meals)

Then we can best help suggest what to add or remove.

Chris

[Macethlo]

Chris,

Tried knocking together a spread sheet with all the values of a typical day, and came up with the following:

MEAL 1. 0730: 20g Rice Cripies, 250ml milk.
Total: 19.2g Pro, 41.40g Carbs, 9.2g Fat, 326.6kcals

MEAL 2. 1230: Bread 40g, 130g Tuna or chicken, 1ml Mayo
Total: 34.41g Pro, 41.61g Carbs, 9.62g Fat, 333.68kcals

MEAL 3. 1930: Chicken 150g, Potato 250g, 125ml Sauce, 50g Greens
Total: 52.5g Pro, 54.4g Carbs, 19.55g Fat, 875.50kcals

Meal 4. 2230: 50g Weetabix, 250ml Milk
Total: 23.8g Pro, 57.10g Carbs, 10.50g Fat, 417.50kcals

This gives me a total usual avaerage intake of:
110.71g Pro, 153.11g Carbs, 39.67g Fat, 1626.68kcals

Not sure if this is what you were looking for but I'd appreciate any advice you may have.

Cheers

David