Newbie Diet and Routine - Any improvements/comments welcome

[ahet]

Hi Guys,

Im new to weightlifting and trying to increase muscle mass, tone up and lose some body fat (who isnt i guess!). I have read the stickies etc and was hoping someone could take a look at the below and give any pointers.

My stats are:

Male
30 Years old
5ft 11
81kg
26.3% body fat (more on this later)

I started the stronglifts 5x5 routine (Mon, wed and fri mornings) 2 weeks ago and im starting to get to the challenging weight levels now (for me) as below but on track.

Squats 42.5kg
OHP 30kg
DL 60kg
bench 32.5kg

I also have football training on a Wed evening and football match on sat afternoons.

I have adjusted my diet as im looking to get the BF down, as mentioned above its currently 26.3% which was measured at my local gym and was quite shocked to be so high, i do have some fat around the waist but am often reffered to as scrawny (another reason of hitting the gym, i will get some pics up)

My diet looks like this at present

Breakfast : 2 poached eggs, 2 brown toast
or Porridge Oats
Multivitamin

Snack: 30g pistachios

(Pre workout Creapure with Fizzy vit C)
Work out 11am
(post workout hurricane xs, banana)

Lunch: Chicken Breast, chopped salad with some feta cheese

Snack: Chicken breats or other lean meat or protein bar

Dinner: Chicken breast or steak with rice and salad or veg

late : Hurricane XS

Which works out about 2000 cals, 70g fat, 130g carbs 200g protein

Seen some improvements in strength and toning (not stomach though) and weight has stayed constant but still early days i guess. How much should i be looking to increase by on workout days if any and should this be from carbs or protein?

Any help would be greatly appreciated

Thanks

[Tauren]

Hi there

If you are feeling more toned but your weight hasn't gone up, then congratulations, you have replaced fat with muscle and what you are doing is working.

Don't worry about your stomach. Fat comes off where it wants to, not where you exercise, or where you would like. It will change in time.

Diet looks fairly solid, although maybe add in some red meat or fish instead of so much chicken, and remember chicken legs are fine too.

At your weight you are just within a healthy BMI for your height (not that BMI is massively useful as a measurement, but anyway...). If that bodyfat % is correct than I guess you must be a bit of a "skinny fat guy". What you need to do is work out whether losing weight or gaining muscle is top priority, as that will affect everything.

Anyway, if your bodyfat is correct, your are already getting over 1.5g protein per lb/Lbm, and probably don't need any more. Personally - and assuming your top priority is to lose fat - I would eat an extra 200-300 cals a day given your activity level. That needs to include any weekend treats or anything like that of course. I would add those extra cals mainly to workout days. Don't worry too much about whether its carbs, protein or fat - experiment and see what works for you.

Good luck.

[ahet]

Thanks for the reply Tauren, I will look to replace one of the chicken with Tuna (not a big fan of other fish) will prob stick to chicken breats though as i prefer the taste.

Im assuming the bodyfat is correct but will invest in some calipers so i can track my progress myself, im sure i have seen the instructions online somewhere.

I think being mid football season I will concertrate on reducing body fat and toning and look at bulking over the close season when my cardio will be a lot lower.

Will look to add those extra calories to my diet, maybe some cheese

Thanks again for your help