hi
i am well on in years,is it a good thing to take
whey with glass of milk just before bed ? i work out 4 times wk.have done for years now.

i am 15 and just wondering if there was any tips on how to gain weight whilst being very active. i do football training at least 3 times a week and do various other stuff outide eg weights, running. i am skinny however eat an awful lot and haelthily plus have been give protein drinks to help replace after exersice and build up. i am 5″6″ and 48kg

Hi, i do my weight training Monday Wednesday and Friday and there’s plenty of advise on what to eat before and after weight training, however i am confused as to what to eat and how long after CV training which i do Tuesday and Thursday in the morning. Do i eat protein, carbs or both and when? imediatly after or do i leave it a little while?
Thanks John

i train about 4 - 5 days a week a combination of the gym which includes about 30 mins of cardio and weight training also aerobics classes and swimming once a week im slim weighing about 9st i have really toned legs bum and arms but my waist isn’t as flat as id like and doesn’t match the rest of my athletic physique i think it must be my diet.
8am - toast
10am - fruit
12noon - soup
3pm - oatabix
8pm - some tea which is different every day

i’ve been training for a year now and i’m not noticing a great change. i need advice and a good exercise plan to build muscle mass but without using weight gains etc..
i’m currently 73Kgs and i train 4 times a week
monday i work out the Chest
wednesday i work the shoulders
Thrusdays i work the Legs
Friday i work the Arms (biceps+Triceps)
Sunday i work my Back
can u help.

Some help and advise to put me in the right direction.

Goal is to lose body fat and tone muscle. I have been training for 4 weeks.
I am 76kg and 5ft8

Average nutrition per day: Calorific intake of 1300: Protein 187g, Carbs 65g, Fat 34g, Fibre 18g. Which equates to a ratio of 62%, 21%, 11% and 6% respectively?

Workout Schedule:
Week 1: Monday and Friday: Legs, Back, Biceps, Forearms, Abs. Wednesday: Chest, Shoulders, Triceps, Abs.
Week 2: Monday and Friday: Chest, Shoulder, Triceps, Abs. Wednesday: Legs, Back, Biceps, Forearms, Abs.
Week 3: Repeat week1 etc….
I do cardio on each of the above days and also Tuesday’s: 30 minutes before and after weight training, a total of 60 minutes per session.
Thursday, Saturday and Sunday are rest days.

• Do I think I need to tweak my nutrition intake to maximise my workout schedule to achieve my goals? ie drop my overall calorific intake as protein intake may be high for my current weight. However, I am concerned with losing existing muscle.
• Am I doing too much cardio?
• Any other help or advice would be appreciated.

I was told by a local instructor..(something that he does)

While he is building muscle, he takes extra protein and takes Thermabol…from maximuscle…

he said it helps take off that extra bit of fat around your abs….

anyone got any advice on this??

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

Thanks in advance guys

I am 22 and have been training with free weights and doing plenty of biking for the last year in a weightloss bid, having droppped a good 2 stone i decided i wanted to concentrate on building muscle as well as strip some more fat as the majority of the fat i wanted to loose is gone. I have a poor metabolic rate and had to put a ridiculous amount of effort in to drop the weight!

I joined a decent gym and booked in with a trainer who gave me a good split-training plan to fit in with my lifestyle. I have started supplementing my diet with Promax protein shakes and bars.

What i want to know is how much i should be looking to take? I weigh 12.5 stone and have one scoop of Promax mixed with milk after training. An example of my diet is this:

6AM: 2 x boiled eggs and 2 slices of wholegrain toast.

9AM: grapes, yoghurt and Wholegrain Ryvita snack bag (100 cals)

12AM: Tuna sandwhich on brown bread with bag of quavers (low cal/fat crisps)

5PM: Wholegrain Ryvita snack bag.

8PM (after training): Grilled chicken breast.

10PM: One scoop of Promax mixed with milk.

Now im unsure whether what i eat contains enough protein, what im thinking about changing to is:

6AM: 2 x boiled eggs and 2 slices of wholegrain toast. OR Wheatabix with milk + one scoop of Promax with water.

9AM: Promax Diet bar

12AM: Tuna sandwhich on brown bread with bag of quavers (low cal/fat crisps)

3PM: Tinned mackarel with wholegrain ryvita.

7PM: Immediately after training - do i need to take a protein shake with water?

8PM (after training): Grilled chicken breast in pitta.

10PM: One scoop of Promax mixed with milk?

Right, you can kinda see what i currently eat and what im thinking i maybe should be eating?

Id really appreciate input from you guys, im unsure whether i need to get more protein into my diet, ie every 3 hours or whatever?

Also, should i deffinately be taking Promax with water straight after training?

Is it true Promax with milk would be better before bed? But would Promax + water straight after training, followed by a chicken breast and then a few hours later Promax again with Milk be too much in the space of a few hours? Do i need to aim to eat the chicken breast before i go to the gym?

Sorry for spamming the questions. I just want to get things right for getting into shape!

I need help i not sure what foods that help give energy to the body when running a marathon 26miles.so what should i take one month before the advent.Also the week running up to the day,the big question,on the morning of the marathon what to eat, time of marathon 9am 4hrs.30mins running time.yes i do run with a club not my first marathon,i use maximuscle protein.