Training program + Diet

Jamal_Guildford

Hi,

I don't know if it's because of my job (technical support engineer) which requires to be quite flexible, but I find it quite hard to maintain weight. Some day I will lose a lot weight (especially after a cardio session), other days I am going to gain a lot weight (cheat days). Below is my training program and my typical diet:

Monday: running (45 minutes), cycling (30 minutes) stepping (15 minutes)
Tuesday: rest day
Wednesday: rowing (1h15 minutes)
Thursday: weightlifting
Friday: running (45 minutes), cycling (30 minutes), step (15 minutes)
Saturday: rest day
Sunday: rowing (1h15 minutes)

And my typical diet (lot of carbs at breakfast and lunch and hyper protein for dinner with some treats I.e. Beers, cider or chocolate):
Breakfast: two toasts of peanut butter with one coffee and one tea
Lunch: one baguette of chicken, tuna or eggs and one treat plus coffee
A beer at 19:00
Dinner: tuna or eggs with vegetable and dressing plus a treat (another beer or a chocolate) and hot chocolate

Do you think I don't eat enough? My TDEE is around 2700 kcal. Should I eat more in the breakfast or dinner?

Thanks for your advise,
Jamal

docbrox87

Hey! I guess it depends what your ultimate goal is. If you want to gain lean mass then you need to start eating more protein, a little less carb and do waaaaaaayyyy more heavy lifting rather than cardio. It seems to me you do a lot of cardio and you may actually be preventing yourself from actually building the optimum amount of muscle (which will help you bulk in a good way). Also, there is nothing wrong at all with having treats now and again but if you really want to maintain/build weight then you need to eat clean, high protein and healthy fats eg nuts and avocados instead of chocolate!

Jamal_Guildford

Hey! I guess it depends what your ultimate goal is. If you want to gain lean mass then you need to start eating more protein, a little less carb and do waaaaaaayyyy more heavy lifting rather than cardio. It seems to me you do a lot of cardio and you may actually be preventing yourself from actually building the optimum amount of muscle (which will help you bulk in a good way). Also, there is nothing wrong at all with having treats now and again but if you really want to maintain/build weight then you need to eat clean, high protein and healthy fats eg nuts and avocados instead of chocolate!

My goal is to maintain my weight. I am 76kg for 1m93, which means my BMI is 20.40 which is normal. For the diet, I will find it hard to get rid of chocolate and beers. I know it's not really healthy but I really like it. Start thinking about having more whey protein shake.

fitness_faeiry

Just a bit of diet advice - you don't eat anywhere near enough vegetables! If you are eating lots of protein, you need fibre to help with the protein synthesis (and it will aid your digestion too). Good Fibre is key to a high protein diet. Bread is ok, but I wouldn't eat too much every day - too much gluten can cause intolerances and hinder digestion.

Try having chocolate whey protein instead of actual chocolate - you need to do at least a few days going without any refined sugars, and then your blood sugar levels will settle down a bit. Honestly this helps loads, and will clean up your diet a bit.

Jamal_Guildford

Just a bit of diet advice - you don't eat anywhere near enough vegetables! If you are eating lots of protein, you need fibre to help with the protein synthesis (and it will aid your digestion too). Good Fibre is key to a high protein diet. Bread is ok, but I wouldn't eat too much every day - too much gluten can cause intolerances and hinder digestion.

Try having chocolate whey protein instead of actual chocolate - you need to do at least a few days going without any refined sugars, and then your blood sugar levels will settle down a bit. Honestly this helps loads, and will clean up your diet a bit.

Thanks for your advice. I usually struggle with my diet, I dont know if I eat or the right foods. Treating myself helps me mentally...considering having chocolate whey protein though.

asdowe13

Just a bit of diet advice - you don't eat anywhere near enough vegetables! If you are eating lots of protein, you need fibre to help with the protein synthesis (and it will aid your digestion too). Good Fibre is key to a high protein diet. Bread is ok, but I wouldn't eat too much every day - too much gluten can cause intolerances and hinder digestion.

Try having chocolate whey protein instead of actual chocolate - you need to do at least a few days going without any refined sugars, and then your blood sugar levels will settle down a bit. Honestly this helps loads, and will clean up your diet a bit.

Mumbo Jumbo

fitness_faeiry

Just a bit of diet advice - you don't eat anywhere near enough vegetables! If you are eating lots of protein, you need fibre to help with the protein synthesis (and it will aid your digestion too). Good Fibre is key to a high protein diet. Bread is ok, but I wouldn't eat too much every day - too much gluten can cause intolerances and hinder digestion.

Try having chocolate whey protein instead of actual chocolate - you need to do at least a few days going without any refined sugars, and then your blood sugar levels will settle down a bit. Honestly this helps loads, and will clean up your diet a bit.

Mumbo Jumb

Just giving my personal advice which has helped me!

fitness_faeiry

P.S. have you tried Quest bars? I eat these when I feel like I need a 'treat'. The chocolate chip cookie dough one is awesome! 21grams of protein too.

Jamal_Guildford

P.S. have you tried Quest bars? I eat these when I feel like I need a 'treat'. The chocolate chip cookie dough one is awesome! 21grams of protein too.

Never tried it. How does it taste like? Is it yummy?

sarahrbraun

My TDEE is about 2500 calories a day. I am currently cutting at about 2200 calories a day. I'm 5'2" tall and weigh 185lbs.

I'm in the gym 4-5 days a week

Monday /Wednesday-- an hour of cardio
Tuesday/Thursday-- an hour of heavy lifting with some cardio (my trainer tells me what to do)
Friday-- varies. Ideally either an hour of cardio or an hour of strength followed by a 60 minute muscle conditioning class.


I eat 5-7x a day

7am 2 eggs and half a bagel

11am--2 scoops of protein and a lara bar (or jelly beans)

2pm-- Turkey or roast beef and cheese

5pm-- small portion of whatever I made the family

8pm--shredded chicken cooked in crushed pineapple topped with a cubed avocado.

Yesterday I also had a few marshmallow peeps and a fun sized bag of m&ms

fitness_faeiry

P.S. have you tried Quest bars? I eat these when I feel like I need a 'treat'. The chocolate chip cookie dough one is awesome! 21grams of protein too.

Never tried it. How does it taste like? Is it yummy?

Dude they are AMAZING!!