Effects of a diet on weight training and supplment ideas

[Dojeda]

Hiya all, I'm a brand new member and spent some time looking through the forums and enjoy the place already.
Well I have two questions to start with. I've been weight training again and made some big gains but I've noticed energy level and ability to lift heavier weight declining. I recently started a diet to lose some extra weight. But as soon as I started eating less, I've noticed the decline of energy level, so I'm wondering if me eating less has an impact on ability gain more muscle mass and continue getting stronger? And if this is so, would it be recommended that I go back to regular eating life style, or take supplments like muscle milk, proteins, etc. I'm interested in losing some weight, but I don't want to sacrifice advancements of weight training. I currently weigh 200 and I'm 5'7.

I'll post daily intake so you can get more of an idea.

Breakfast. Piece of Toast, Two glasses of milk, Bowl of cereal, Apple, Orange, and Banana
Lunch: Three glasses of water and Salad with Ham
Dinner: Varying on whatevers in the cafeteria.

I drink water throughout the day. Hope to get some good ideas and feed back.

[Boss Man]

Breakfast. Piece of Toast, Two glasses of milk, Bowl of cereal, Apple, Orange, and Banana

(Too much Fruit. No need for all those Carbs especially with Milk and toast. Have Milk on the Cereal, with the drinks, no need for Toast as well. Keep the Cereal, and the Apple, then add something in like Chicken, Ham, Eggs, Turkey etc etc.)

(Have a snack about half way betwen Breakfast and Lunch. Again add soem Protein in, then you could use the Banana from Breakfast for Carbs.)

Lunch: Three glasses of water and Salad with Ham

(Acceptable)

(Have another snack here. Dont bother with Fruit in the PM, have Carbs like Whole-grain Bread, Cashews, Chestnuts, Peanuts, Beans and Low Fat Cheese for the Protein as well, then add something like a bit of Poultry for example, in here for Protein.)

Dinner: Varying on whatevers in the cafeteria.

(If you can't do much about this, fair enough)

(Have a small snack about 2-3 hours after his meal. Portion of Nuts and a small bit of Cheese, maybe a Yoghurt and a bit of Chicken, Beans on Toast for example.)

If you're not getting enough calories you won't get the results you need. Don't bother with a powder until diet's good. Use powder in addition to not instead of food calories.)

[TheFitRebel]

Yea for sure you want to have a diet that keeps your energy level up.

If your energy level dips, you can't work very hard and if you can't work very hard you simply can't go very far with your workouts.

Also be sure you get getting enough sleep and not spending too much time sitting in front of a screen. Those are real energy killers and a poor diet will compound the lethargy from those activities.

[deanie]

Hey, I just found this site also and I love it! About your question... I'm pretty much self-taught. I've spend time with trainer-friends of mine but alot of time searching things out on the internet. You can look up the foods that give you the protein and the carbs you need for your strength workouts while trying to lean down. I've found, right here in this site, meal plans, shopping list foods, and info on "lose weight while building muscle". There's a world of info at your fingertips. Reading has helped me a ton. Beware: not all info is good info. I'd find a trustworthy source and run questions by that source. Deanie

[ultimatehlth]

Gaining muscle and losing weight are diametrically opposed to each other. It is very difficult to gain muscle mass while losing fat which is why bodybuilders have mass phases and cutting phases in their training cycle. If you are totally novice you can see some results, but soon you will see diminishing returns. If your primary goal is to be cut then focus on that first. This doesn't mean that you stop resistance training it just means you focus your diet on losing fat.

As you approach your goal switch to a muscle building nutrition diet.

BTW f you use high intensity interval training to lose fat versus extended moderate cardio you will spare or gain more lean body mass.