Pre workout nutrition, advice wanted..

[startinfromscratch]

upon alot of reading of past forums, i am starting to think that the reason that im not getting any decent MASS gain from my current regime may be my diet layout. my bf is 12-14%, thats two figures from two trainers within a week. height is 5ft 10", 72kgs. my current diet is

0330 1/2cup trimmilk,1 cup oats, 1 serve protein,1 tbsp flaxseed,banana

0630 1cup brown rice, 200g s/fry veges, 90g tuna

0930 1/2 cup trim milk, 1 cup oats, 1 apple, 1 serve protein

1200 trim milk&water shake with one serve protein, and creatine mono

1330-1400 gym for an hour

pwo shake, one serve protein with a banana and 1 tbsp flaxseed.

1700-1800 dinner 200g beef/chicken, s/fry veges.

before bed, p shake.

i have ben taking preworkout supps at midday to compensate for feeling flat after work (work is reasonably active), but on reading your older forums im thinking that instead of spending so much dosh on stuff like superpump, is their a preworkout meal someone can reccomend as a replacement for the 1200 shake? im already going to get some dex for the PWO shake.

some will also notice that i have no carbs at night, which is to avoid storing fat. Should i be adding more carb with the PWO shake? technical queries i know but something i do wonder about - what do all you seasoned pros take as your last meal before you hit the gym????? :?

[Luigi]

your not getting enough protein in your meals

first meal should be a double serve of protein... really should have eggs in there 2

2nd 90g tuna isnt enough, at least have a 180g can but 2s better

3rd meal should be 250g of meat not a single serve of protein

4th you need some sugary carbs in there and a protein shake - no creatine

5th - pst wrkout - dextrose 40g with water straight after finishing, followed a few minutes later by a double serving of protein and creatine

6th - dinner - looks ok but up the portions 250-300g meat, and plenty of veges/potatoes/carbs - should be within 2 hours of training.

last - yea double shake should be sweet

[startinfromscratch]

whoa, thats over 200g of protein! i thought that any more than double your weight in protein was wasted? maybe thats where ive been misinformed??

[TheGus]

I dunno how much protein is wasted but you'd be better to have too much than not enough though. :grin: Try adding a cup of oats to your evening shake. That'll help you put on mass. :grin:

[Luigi]

yea all depends on bodytype etc, im ectomorph 85kgs atm and i take in 300+g a day and not putting any fat on but still getting stronger so yea...

[startinfromscratch]

well i do stand corrected!

another newbie question, but can someone tell me what defines 'bodytype'?

ectomorph, endomorph, i dont know what these terms mean, or what i am for that matter! :shock:

[orange]

Here you go! http://www.bodybuildingpro.com/bodytype.html

[startinfromscratch]

cheers orange, but its not that clear. im not stocky at all, im relatively lean so id be an ecto, but up till recently i was high bf%. i guess this just means that even an ecto can get FAT, but would explain why im not packing beef on. might have to scrap the supps in favour of some more food!!

or i could just get sum mutant mass hahaha!? :pfft:

[Luigi]

cheers orange, but its not that clear. im not stocky at all, im relatively lean so id be an ecto, but up till recently i was high bf%. i guess this just means that even an ecto can get FAT, but would explain why im not packing beef on. might have to scrap the supps in favour of some more food!!

or i could just get sum mutant mass hahaha!? :pfft:

i drunk every week 2-3 days and ate takeaways at least 3 times every week for probly 2 years and i only just started to get a bit of a pot belly, youll probly be able to tell easier once you start training and eating right.

[startinfromscratch]

yea, been to supermarket this avo, have included way more protein in as well as oats for preworkout shake.(used to have no carbs in 4hours before w/out). will force it down the pie-hole for a few weeks ans see what happens. also picking up some dextrose tommora.. cheers for the advice man

[Luigi]

sweet, but remember your trynna grow so have plenty of carbs with every meal , except last meal before bed

rice,potatoes,pasta all good sources.

[nicksmith3]

sweet, but remember your trynna grow so have plenty of carbs with every meal , except last meal before bed

rice,potatoes,pasta all good sources.

Again, there are plenty of sources for bulking. eg. bodybuilding.com

But yeah i think you need to have more lowGI cho, as in what Luigi is saying, pump up your oats/pasta/basmati rice/vogels bread etc etc. all great sources of cho for a growing ectomorph or mesomorph. naturaly skinny/medium build

Just make sure your getting in around 40g pro per meal and you should be good, fats keep them around 30-40g for the day.

Hope this helps

[startinfromscratch]

sweet, but remember your trynna grow so have plenty of carbs with every meal , except last meal before bed

rice,potatoes,pasta all good sources.

Again, there are plenty of sources for bulking. eg. bodybuilding.com

But yeah i think you need to have more lowGI cho, as in what Luigi is saying, pump up your oats/pasta/basmati rice/vogels bread etc etc. all great sources of cho for a growing ectomorph or mesomorph. naturaly skinny/medium build

Just make sure your getting in around 40g pro per meal and you should be good, fats keep them around 30-40g for the day.

Hope this helps

Cheers nick, am considering introducing a little m.g powder into my diet aswell, but will def have a surf on bb.com!