Advice needed

[davidol]

Hi all,

I was wondering if I could get a little advice on meal plans. I go the gym every morning and weight train for about 45 minutes, I am also getting into running in the evening. I am noticing a difference in muscle mass; especially on biceps however I have not lost any weight at all. I am 5ft 10 inches tall and weigh 187.9 pounds.

I have been following the plans here and eating about 5 times a day and mainly getting protein. I have been doing this for about 1 month now, but like I said no real weight loss.

Here is daily meal plan:

7:00am - Coffee and 1 cup oat meal with Milk. Also take Creatine here as well.

GYM for 45 mins of weights

9:00am - Protein shake (has 54g of protein per shake) and either Banana or Wholemeal toast

12:15pm - Either Solid Protein such as Tuna or meat and salad or Veggies OR sandwich on wholemeal bread and soup. Have either a banana or pear here afterwards

15:30pm - Protein shake/ Tuna / Chicken /Protein bar

18:30 - RUN (just starting this)

19:30 - Chicken / Turkey / Pork with either Salad or Veggies

weight days are:
Monday: Biceps
Tuesday: Chest
Wednesday: Triceps
Thursday: Shoulders
Friday: Back and Biceps

It is worth noting that I don’t do abbs or legs as I have a Hernia which I need to get sorted first.

Any helps or comments are GREATLY received.

[Boss Man]

Here is daily meal plan:

7:00am - Coffee and 1 cup oat meal with Milk. Also take Creatine here as well. (Add more Protein, and can the Coffee, the Caffiene will interfere with things like the Non-Heam Iron in the Cereal, and counteract the Iron Boosting effects from the Amino Acids and Vit C in the Milk. Considering your weight, I would be inclined to say Creatine might be beneficial for your lifting, but don't be too reliant on it)

GYM for 45 mins of weights

9:00am - Protein shake (has 54g of protein per shake) and either Banana or Wholemeal toast (Go for the Toast. High GI complex Carbs increase Blood Sugar and Muscle Glycogen replenishment. Bananas are quite Simple Carb rich, and Simple have little to no effect on Muscle Glycogen replenishment)

12:15pm - Either Solid Protein such as Tuna or meat and salad or Veggies OR sandwich on wholemeal bread and soup. Have either a banana or pear here afterwards (Don't eat the Fruit afterwards, it will be impeded, give it 10-15 minutes before if you want Fruit, and then eat the rest of the meal. Don't be too regular with the Tuna, as regular Mercury ingestion isn't too good in opinion.)

15:30pm - Protein shake/ Tuna / Chicken /Protein bar (No Tuna. Some Protein Bars are okay, just try avoid HCFS, and don't be too reliant on them, as you can have alternatives.)

18:30 - RUN (just starting this)

19:30 - Chicken / Turkey / Pork with either Salad or Veggies (Fine)

[swanso5]

- you're probably increasing muscle and losing fat at the same time so therefore no scale change
- drop creatine
- add fruit to breaky and maybe a protein shake
- have shake (1scoop...you can't assimilate 54g in one go anyway) and add a sugary cerial here
- 30 - 60mins later have solid protein, veg, salad for all other meals of the day
- you won't lose much wt or gain much muscle either on bodypart splits, use full body workouts 3/week, sprints 1/week and intervals 1 - 2/week
- no legs at all? no bodyweight stuff even? if you can run you should be able to do something for legs

[davidol]

Thanks so much for the comments, I find it difficult to get a correct balance when starting out. So here is revised plan:

06:30 – Banana (10 mins before the rest), oatmeal and 1 scoop Protein shake with water
07:00 - GYM
09:00 - (Post Gym) 1 scoop protein shake and sugary cereal
10:30 – Chicken and salad
12:15 - Either Solid Protein such as Tuna or meat and salad or Veggies OR sandwich on wholemeal bread and soup.
15:30 – 1 Scoop protein shake/ protein bar/ or chicken and salad
18:30 Run
19:30 Chicken / Turkey / Pork with either Salad or Veggies

revised fitness plan (going to put here as is easier than making a new post in the other Forum about it):
Monday: Biceps, Chest and Shoulders
Tuesday: Run
Wednesday: Triceps, Back, Legs
Thursday: Run
Friday: Biceps, Chest, Shoulders

I probably won’t have time in the morning to a full workout each day, but will be going earlier to do the rest.

Once again thanks for the help!

[swanso5]

i don't think you've actually listed your goals...

if fat loss then carbs (oatrmeal, sugary cerial, bread, pasta, rice and potatoe has to come at breakfast or the meal immediatekly following training...be strict on this

if muscle gain then have them at breaky, immediate post training meal and the second meal after training...for this have the the more calorie/carb dense sources immediately post (cereal, pasta, rice) and the lesser one's in the second meal (potatoes, bread) depensing on portion sizes...the second meal should still be within 90mins of finishing your workout

PROTEIN SHAKES ARE NOT TO BE HAD EXCEPT FOR IMMEDIATE POST TRAINING MEAL

train all muscles each day too...1 exercise for each and off you go, you'd probably end up doing less ets then you planned for 3 upper body muscles anyway

[davidol]

Yeah goals are both actually, as I want to loose weight and gain muscle. I know that is quite a difficult way to do it, but for me it's the most intesting.

I will drop the afternoon protein shake and only have it post workout. I can see what you mean by doing a full workout each weight day. As I am a little time restricted, I guess one type of muscle exercise each session. That way I can have different exercies for the same muscle on alternate days (also keeps it interesting )