Weight training and correct diet to shred

Reggieroysmith1

Hey all!
Iv been training for about 12 weeks and I'm loving it but I really want to focus on my diet.
I'm 5:4 9 stone I know what is healthy but could do with an example of what times to eat etc xx

dredremeg

Congrats on your 12 weeks of weight training. There are no specific times to eat. I weight train, I have half of my protein drink before my workout and drink the other half after my workout. I usually eat my biggest meal at dinner time, it keeps me from snacking at night. Eat when you want, but eat enough to fuel your workout.

sarahlifts

Congrats on sticking with a program for 12 weeks. Keep training.

To shred/cut fat and have minimum muscle loss you need to be in a proper caloric deficit and eat the proper amount of protein, carbs and fat.

To build/bulk muscle you need a proper caloric surplus with the proper amounts of carbs, protein and fat.

One can recomposition eating at maintenance with the proper amounts of carbs, protein and fat. There is a long post on here regarding recomping. I Cut for a year and have recomped my body over the last 21 months. It works but it takes longer...all we have is time

There are no prime times to eat. Its what ever is comfortable for you.

I weight train at 5 am on 2 espressos with skim milk and no sugar. I don't eat until 11 am.
I choose to do this so I only eat 8 hours of the day and pile the food in. This way at 9 pm I'm not going off plan and eating the first thing I can get my mits on.

CasperNaegle

sarahlifts wrote: »

Congrats on sticking with a program for 12 weeks. Keep training.

To shred/cut fat and have minimum muscle loss you need to be in a proper caloric deficit and eat the proper amount of protien, carbs and fat.

To build/bulk muscle you need a proper caloric surplus with the proper amounts of carbs, protien and fat.

One can recomposition eating at maintenance with the proper amounts of carbs, protien and fat. There is a long post on here regarding recomping. I Cut for a year and have recomped my body over the last 21 months. It works but it takes longer...all we have is time

There are no prime times to eat. Its what ever is comfortable for you.

I weight train at 5 am on 2 espressos with skim milk and no sugar. I don't eat until 11 am.
I choose to do this so I only eat 8 hours of the day and pile the food in. This way at 9 pm I'm not going off plan and eating the first thing I can get my mits on.

This is excellent advice!!!

codename_steve

What seems to work for me is:

Wake up 5am
Breakfast 8ish
Lunch 1ish
Dinner 7ish
Bedtime 830

I recently noticed that if I get less than 12 grams of fiber at lunch, I end up needing a snack around 4.