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Weight training and correct diet to shred

Reggieroysmith1
Reggieroysmith1 Posts: 5 Member
edited November 2024 in Health and Weight Loss
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

Replies

  • dredremeg
    dredremeg Posts: 202 Member
    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
    sarahlifts Posts: 610 Member
    edited October 2015
    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
    CasperNaegle Posts: 936 Member
    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
    codename_steve Posts: 255 Member
    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.
This discussion has been closed.