hi kerry - could you look at my diet 2?!

[colossus]

20 yrs old, 6ft 4, 12 st looking to increase mass and strength badly! fairly new to weight training as used to be long distance runner so concentrated mainly on cardio before.

100g oats
1 whole egg, 4 whites
multivitamin, omega 3,6,9 tab

4 x wholemeal bread
100g lean meat, fish
salad

Energy Drink

TRAIN

Pro Recover

75g dry weight wholegrain rice, pasta
150g lean meat, fish
veg

50g dry weight wholegrain rice, pasta
150g lean meat, fish
veg

200g cottage cheese

[colossus]

forgot take 3g cee pre workout and 5 g mono pw
my strength is not very good at all, does this mean i need to eat more or drop weight? ie. to be able to perform pull ups, chins etc

[colossus]

20 yrs old, 6ft 4, 12 st looking to increase mass and strength badly! fairly new to weight training as used to be long distance runner so concentrated mainly on cardio before.

100g oats
1 whole egg, 4 whites
multivitamin, omega 3,6,9 tab

4 x wholemeal bread
100g lean meat, fish
salad

Energy Drink

TRAIN

Pro Recover

75g dry weight wholegrain rice, pasta
150g lean meat, fish
veg

50g dry weight wholegrain rice, pasta
150g lean meat, fish
veg

200g cottage cheese

kk - Mate, this is like a contest diet where bodybuilders are trying to lose body fat. you are 6 foot 4 and weigh less than 170, you need to eat a lot more food. You can afford to eat lots of red meat or drink Pro Mass, you need the extra kcalories. You also say you have an energy drink before you train, if this is a simple sugar drink, it is no good to you as simple sugars go into the bloodstream too quickly which elevates the blood glucose. As your body can not handle this high blood glucose it releases the hormone insulin which in turn takes all that sugar out of the blood, insulin is lipogenic which means the sugar ends up as body fat but the important thing from your point of view is that you have low blood sugar levels when you start training.

[colossus]

forgot take 3g cee pre workout and 5 g mono pw
my strength is not very good at all, does this mean i need to eat more or drop weight? ie. to be able to perform pull ups, chins etc

kk - I've just answered your first post and you can see that I guessed your strength would not be good, at 6 foot 4 you are long limbed so I would stay away from isolation (single muscle) movements and only do compound movements such as bench press, shoulder press, rowing and leg press. The most important thing is eat a lot more.

[colossus]

cheers kerry, how would you change the diet then? could you advise me a bit more. yeah i'll stick to compounds. a generic red bull before i train no good then? where could i include pro mass in the diet?

[colossus]

i currently train 5 x a week, bodypart a day. how many sets would you do for each bodypart? also you said to stay away from isolations would including bodyweight exercises like press ups be good for chest, and stay away from pec dec etc

[colossus]

i currently train 5 x a week, bodypart a day. how many sets would you do for each bodypart? also you said to stay away from isolations would including bodyweight exercises like press ups be good for chest, and stay away from pec dec etc

kk - The reaon you need to stay away from isolation movements is because you are long limbed. It would be very hard for you to fully overload the muscle with these movement plus you have obviously got a very fast metabolism so stick to basic compound movements. A bit of pec dec is ok but follow up with compound movements for your chest, I wouldnt bother doing press ups.

Add at least 2 or 3 drinks of Pro Mass a day into your diet, you need the kcalories.

[colossus]

cheers kerry

[colossus]

No Problem