Advice on Weights program..?!
Question: Advice on Weights program..?
I am new to weight training and would like some advice about the correct diet and training plan. Pretty much im 6'3 and weight about 65kg (143Pounds) Yes, i am very skinny compared to height.
Right now ive been told to train in the gym 6times a week (3 upper body, 3 lower body) on rotating days so i have time for my body to recover. I also play alot of squash 4-6 times a week this is mainly cardio exercise for about an hour.
The question i am asking is what quantities of food should i be having protein and Carbohydrate wise.
Here is an example of what i eat in a day
Breakfast: 100grams of rolled oat mix (plain), 150grams Yogurt (plain), a banana and a glass of water.
Morning tea: Two peanut butter sandwiches, an apple and a glass of water
Lunch: Two marmite sandwiches and a glass of water
After Workout (Gym): banana, apple, whey protein shake
Dinner: Some kind of chicken or salad (Moderate portions) with water
After dinner snack: Orange, and Two Peanut butter sandwiches sandwiches
The reason i eat peanut butter sandwiches is per serve they have 6grams of protein. Also all the bread i eat is brown break (More complex carbs). I believe all that food added up is around 320 carbs (1280Calories) + protein is around 120grams (480Calories) and i am unsure about fat contents in terms of Calories.
Now. I want to gain weight in muscle (not fat) So could someone please advice me on correct amounts to eat per day. And how long i should expect to wait before i see changes.
Answers:
Hi,
I have been in fitness for many years and been thru what u are going now...
Yes, I do agree your weight is a bit too low compared to your height... but that can be fixed with a proper training programme.
You diet looks fine... but remember, you should have about 1.5g of protein for every lb of body weight - this will help u repair and build muscle.
For carbs, have then as early in the day as possible and also soon after your workout.
Give yourself about one year to see significant results! I ve been following a great programme which gives advice on both diet and training... really good.
All the best bro!
http://tinyurl.com/fatlossprog