Help with diet

[cheyne]

Hey guys and girls,

I'm new on here so thought i'd introduce myself. I'm 35yrs old and have been lifting weights for about 14years on and off. My diet has never really been anything special which is probably why i've never really made huge gains. I was 67kgs when i started all those years ago and am 85kgs now. Not sure what my BF% is but i would guess somewhere around 12%, i can just see my abs haha

I started to change my diet about 6months ago and can now really see what a difference it can make, eg i couldn't see my abs before switching up my diet! haha

What i really want is someone to tell me what to eat and when to eat it, what supplements to take and when to take them etc

Is that something i could get on here or whos the best to see, a nutritionist?

I'm in tauranga so any help or guidance would be greatly appreciated. Also if you need to know more from me let me know i'd be happy to answer any questions.

I want to put on lean muscle (keep the abs) and not just "bulk up". Isn't that what we all want?? haha

Cheyne.

[Beef]

im afraid ur guna hav to sacrifice the abs in order to bulk up mate. my suggestion would be to read Pman's articles on http://www.ampedtraining.com

[cheyne]

Thanks gymsta, i thought that may be the case haha

My current diet is the following, thoughts would be appreciated.

m1 - Fruit smoothie - protein powder, banana, 1/3 tin peaches, 1 cup oats, cinnamon, 1 whole egg, 1 tblsp flax oil, 1 tspn glutamine

- workout -

m2 - protein shake - banana, 1 cup oats, low fat milk

m3 - chicken breast, 1 kumera, 2 cups vege

m4 - protein shake - 50/50 carb/protein split low fat milk

m5 - *snack* chop chop chicken or 2 ryvita crackers with salmon

m6 - Chicken breast or steak, salad or vege

m7 - high protein low carb shake with water (before bed)

Anything i should add or remove??

[bulking4ever]

Yeah mate like gymsta said you have to sacrifice the abs in exchange for some good muscle plus you can always get cut later on :nod:

I would maybe suggest you add more carbs there.Like the meal 6...Chicken is good,chuck some brown rice there...Make some sandwiches with wholegrain bread,some tuna or something maybe for the meal 5.Sounds good to you?

[r1ngworm]

hey mate,you could go see kay'e o neil ( pro performance ) at bay bodyfit in mt maunganui.shes really helpfull and knows her stuff.She has competed at world champs etc or just take guys on here advice.either is good just depends on which you prefer

[cheyne]

Thanks r1ngworm, i was going to go and see Mark at Bay Bodyfit, i've heard he does nutritional advise too?

[r1ngworm]

yeah he's good too,REALLLLY nice guy.he trained brett? last year who won 70-80ks novice title in tauranga