Please Help.....With Progress??????

[mr_newjack_swing]

Yes like the title I am somewhat in need of help or even advice.

I have been training for the last 2 months solid (going to the gym at least 3 times a week) My natural body state - in the past whatever i eat - i never put on weight. Neway - at the moment i have a regular eating plan - taking in lots of protein and carbs throughout the day. I have a shake first thing in the morning before breakfast (containing whey protein, flax and non-sugar robinsons dilute juice) and the same shake roughly an hour before i sleep. On the days that im in the gym (usually mon wed fri) i have a pwo shake containing (water,whey, glucose, creatin, peanut butter and a bannana). Basically in terms of the shakes am i doing the right thing? will this lead to progress when combined with my diet and weight training? At the moment i am 12 stones and ideally want to be reaching maybe 14 (in of course muscle)

Any help or advice would be great. Thanks

[James Copping]

Sounds good except for the peanut butter post workout. I would drop that for sure! We would be able to do a better job if u wrote up your whole diet though mate.

[mr_newjack_swing]

Thanks for the reply.

Ok so you don't advice peanut butter. Is milk any better in the pwo shake or any other shake or is water the better option?

As for my diet (typical diet)
Breakfast: shake (before breakfast) then oats or wholemeal bread/toast with peanut butter or 4 eggs (2 whole) Need to try and eat more as sometimes its just one of these options but when you aint hungry sometimes its hard.

Snack: some fruit and almonds

lunch: some tuna + salad or chicken + salad (usually)

Dinner: steak and brown wholemeal pitta bread or Jacket potatoe or sometimes both.

Evening: some fruit or oat cakes with peanut butter or cottage cheese and maybe more almonds.

This is usually the basis of my diet?

Thanks

[Scouse]

Pretty poor by standard.

I'd check out the diets section of the forum and have a good old read of some of the regulars.

My Eating plan (as in the link below) is probably a start, but even that's not the best.

I've just gained another 1kg of lean muscle in the last month again though.

[MartinM]

Have your PWO shake with water. How much whey, creatine, dextrose do you have in it?

Just a note: gaining 2 stone of muscle is going to take a relatively long time but it can be done if you've only been training 2 months.

Possilby post up your training program too

[mr_newjack_swing]

Hi - as a rule i need to get some digital scales - to be more accurate. But at the mo - im sort of surviving on rough estimates. Usually my pwo shake will consist of 2 scoops of whey (plastic scooper - don't know the exact name but bought it from here) 6-8 table spoons of dextrose, 1 table spoon of creatine about 500ml of wilk but will change to water and 1 bananaa. This ok?

[Billy the Fish]

That's a hell of a lot of dextrose and creatine isn't it ??

[MartinM]

Not TOO much dextrose but certainly a large/decent amount.

A tablespoon of creatine is WAY too much though, that will probably be around 30g instead of 5-10g. Try a teaspoon of creatine.

[mr_newjack_swing]

cheers for the advice so far.....

ok will chill with the usage of both the creatine & dex!!!

[MartinM]

Like I siad, the dex isnt really a problem. I regularily use 70-80g+ of dextrose/maltodextrin even when cutting. After a hard training session this shouldnt cause any adverse effects