Any advice greatfully received

[Mark71]

Quote

...Upright raise to chin*
*Not sure what this one's called, but I use a pulley and raise a straight bar from around my waist up to my chin with a close grip. Also, I super-set the two shoulder press exercises.
Jay.

Upright cable rows.

As for nutrition, plenty of protein, about 1.5 grams per pound of body-weight over several meals per day and a similar amount for carbs. Get about 30% of your body weight in good fats;

You weight 105kg so you want around:
350grams of protein and carbs per day and around 75 grams of fats.

Protein:
chicken, turkey, fish, egg whites and of course impact whey protein supplements.

Carbs:
Oatmeal, sweet potatoes, brown rice, lots and lots of vegetables (like brocolli, spinach, green beans, green peppers, lettuce, onions, mushrooms, etc)

Fats:
As little saturated fat as possible, instead use extra virgin olive oil, flaxseed oil, oily fish such as salmon.

I'd also try adding creatine monohydrate and L-Glutamine to your pre and post workout meals/shakes respectively. Multivitamins and minerals are important too.

[Jaeles]

Quote

You weight 105kg so you want around:
350grams of protein and carbs per day and around 75 grams of fats.

I'd also try adding creatine monohydrate and L-Glutamine to your pre and post workout meals/shakes respectively. Multivitamins and minerals are important too.

Thanks Mark,

I've kept a bit of a food diary over the last week to see where I stand with the following results (average per day over 7 days): 128g fat, 287g carbs, 112g protein.

So, a bit of thought needed with my nutrition I think.

Your figures will give me something to aim for with this now.

I already take Instant Milk Protein before bed and Impact Whey either side of training on training days. I didn't want to over do it on non-training days as I'd like to lose some of the fat off my belly. I also take creatine monohydrate and L-Glutamine every morning. I'll try taking them either side of training in addition to this.

I'll spend some time this weekend to sit down and make a nutrition plan for next week and see how it goes.