This entry was posted by Adam ( email address confidential ) on Tuesday, May 6th, 2008 at 12:49 pm and is filed under Nutrition. You can follow any responses to this entry through the RSS 2.0 feed.
Weightloss-Nutrition&exercise routine advice.
Hi,
Im 29 5ft7in tall and 15.5 stones in weight.
So far ive learnt to have 5-6 small meals a day consisting of (protein+fat+fibrous veg).
My personal trainer at the gym, had me doing in every session a cardio workout at the start and ending with weight/resistance machine workout at the end (always this routine in every gym session). This not took forever to do it always left me feeling extremely hungry after the session resulting in me overeating everytime I came home.
Ive no opted to change trainer and split my training, so that 1 day I do cardio, the next I do upper body, then cardio, then lower body, then cardio and then upper again…total 6 days with 7th day as the rest.
My focus has also been on making sure my nutrition is correct to not make all my effort in the gym go to waste and to make sure i dont overeat after (usually after cardio).
I understand that post-training I should have whey protein and maltodextrin/dextrose as soon as possible but I could be wrong. After each session (weights or cardio) I always stretch thoroughly and then also do physiotherapy stretching that I must do altogether taking me anywhere from 10-40mins for just stretching at the end.
My question are these please:
1) Can you let me know if my new training regime is better or what you would advise compared to what I was doing before, all to lose weight and to tone/build muscle too.
2) What should I eat and when before & during my cardio session.
3) what should I eat and when before & during my weights session?
4) What should I eat after my cardio session & how long after stopping the exercise (ie before or after my stretching?)
5) What should I eat after my weights session & how long after stopping the final weights (ie before or after my stretching?)
6) Where can I buy anything that you advise to me, such as whey protein or maltodextrin etc.
7) When is the best time to take any vitamins/antioxidant supplements?
I also take EFA oil liquid and so can this be added to my post workout meal or should it be taken before or just anytime away from my training?
Thank you in advance
Adam
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May 7th, 2008 at 11:30 am
HI Adam,
1) Can you let me know if my new training regime is better or what you would advise compared to what I was doing before, all to lose weight and to tone/build muscle too.
This seems like a good overall program you are curently doing as it includes both cardio and weights but gives sufficient time for the muscles to recover properly following your weights session.
2) What should I eat and when before & during my cardio session.
Low GI foods such as wholemeal bread will provide a steady supply of energy throughout the training session. also a carb based drink such as lucozade roughly 30 mins before will help. Keep well hydrated during exercise, taking 200mls of water every 10-15 minutes. It is also good is you include sodium (0.9g) in your drink as it replaces the electrolytes lost through sweat.
3) what should I eat and when before & during my weights session?
Some form of protein should be taken before a weights training session 1-2 hours before. This will stop the breakdown of the protein fibres in your muscles during the workout.
4) What should I eat after my cardio session & how long after stopping the exercise (ie before or after my stretching?)
High GI foods will provide a quick release of the energy needed pre-cardio. Pre-training meal should be taken roughly an hour after finishing but no more than 2 hours.
5) What should I eat after my weights session & how long after stopping the final weights (ie before or after my stretching?)
Following a weights session protein shakes or protein from meat are necessary to rebuild damaged protein fibres in your muscles. It is argued what the optimum time after workout for consuming the protein is but i would recommend 20mins-1 hour.
6) Where can I buy anything that you advise to me, such as whey protein or maltodextrin etc.
Whey is easily bought in most health food stores but make sure you buy quality. There are cheaper versions of protein (holland and barrett) out there which will not deliver results like others (maximuscle, reflex, eas)
7) When is the best time to take any vitamins/antioxidant supplements?
Personally i take vitamin C and cod liver oil in the morning