Nutrition and diet

[TommyK]

I'm pretty new to all this and recently bought my first suppliment (Impact Whey). Could someone look at my current routine and eating habits and give me an opinion?
I'm 5'8" and weight 68 kgs. I'd like to put on some muscle mass primarily (I can always lose the bodyfat after the muscle is packed on).

I try to get to the gym 2 - 3 times a week, spending between 45 - 90 mins mainly on machine weights (I don't really know the names of them lol) doing some chest exercises, some rowing, lat pull downs, squats + some bicep curls on the dumbells. I had been trying 3x8 but just changed on my last visit to a 5x5 which I read should be more beneficial.
I also do Martial Arts training 1 - 2 times a week, and although there are some bodyweight exercises involved in the warm-ups, I tend to consider it more cardio.

I read you should try eat 5 small meals a day but my work schedule doesn't make that possible. Currently, I have breakfast which usually consists of an oat-based cereal with a tablespoon of Impact Whey Powder + a glass of fruit juice. At lunch I tend to have a main meal such as chicken + potatoes + salad. Several hours later I will have something smaller such as a turkey salad sandwich with milk + 2 tablespoons of whey powder. Finally for supper I might have some cheese and crackers with water + 1 or 2 scoops of whey powder.

Any suggestions or criticism would be helpful.

[TommyK]

Such as....should I be eating more, less of this or that, etc?

[gia]

training wise i'd come off the machines and start using free-weights. 90 minutes is also too long to be doing weights for, u should be done by 40 mins really.

take a look at the articles for building muscle and size, and lean muscle on the homepage as these will give you all the information you need to know starting out. diet and training wise.

diet wise, for building size you aren't eating enough, or eating much of the right things.

[Powerlifter0]

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training wise i'd come off the machines and start using free-weights. 90 minutes is also too long to be doing weights for, u should be done by 40 mins really.

take a look at the articles for building muscle and size, and lean muscle on the homepage as these will give you all the information you need to know starting out. diet and training wise.

diet wise, for building size you aren't eating enough, or eating much of the right things.

Agreed.

More...take a protein bar to work, go toilet munch it there asap lol! do that say mid morning, then your lunch, have another 1 in after noon sometime.

Rules of thumb are:
5-6 meals day / every meal having around 40g protein / every meal having high carbs OR high fat / high fat meals-no carbs / high carb meals- little amount of good fat / upon waking and before bed protein is essential / high fat meals keep you going longer.

hope they help...

Also if you can count calories...6 meals a day = 500 per meal sound good.

[TommyK]

Thanks for the advice.
My work means it's not really possible to fit in meals at frequent intervals so protein bars might be the way to go.....eh....even in the toilet

[Powerlifter0]

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Thanks for the advice.
My work means it's not really possible to fit in meals at frequent intervals so protein bars might be the way to go.....eh....even in the toilet

lol I used to do it...or a shaker with a meal replacement sachet in and just fill up in toilet, down it, away you go, your boiss may even think you have a quick wee!

[TommyK]

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lol I used to do it...or a shaker with a meal replacement sachet in and just fill up in toilet, down it, away you go, your boiss may even think you have a quick wee!

True, I'm more worried about the fact he might think I'm doing something else twice a day lol

[alikeensit]

hahaha! not unless you're that quick, if you know what I mean!

I dont even bother hiding it now, just sit at my desk with a lunchbox full of meat veg and rice (or similar) and scoff through it 3 times a day!

I see plenty of other people munching on chocolate bars or crisps so why cant I have a 500cal snack?!!?