DIET

[skeletor]

Or carry on eating food you like but less of the shitty stuff.

2x Pork chops/skinless chicken breasts with a potato (or two if you are going to be doing a fair amount of exercise the day after) and shit loads of greens (beans, brocolli, spinach etc).

Plenty of protein from the meat and a bit of fat, carbs from the potato and fibre/vitamins from the vegetables.

Lunch, tuna/salmon sandwich or a salmon/tuna/grilled chicken in a wholemeal tortilla wrap with 2-3 piece of fruit.

Breakfast, bowl of porridge + oats and a banana.

Drink loads of water throughout the day.

With the exception of the porridge, it all tastes nice.

Get a good mix of protein/carbs/fat and plenty of fibre to help you shit.

[sparksy]

yeah i am eating more protien and less carbs.. fish chicken lean red meat ect... seems to be working...

Creatin

if your traing with it it stops you hurting so you can train more.. BUT it builds up fluid so you may actually put some weight on from water retention....

[skeletor]

Creatine gives your muscles energy, i.e. doing more.

Whey/Soy/Casein protein help in developing muscle by speeding up recovery of torn muscle fibres.

Whey is fast acting so good for before and after a weights workout. Casein is slow working so good to have before bed which will work while you sleep. Soy is inbetween the two.

Dairy products are roughly 80% casein, 20% whey. So some milk before bed is good. Skimmed or semi-skimmed or if you need to add more fat to your diet use full fat milk. Protein levels stay around the same.

Oily fish are good for your joints.

Eat properly and you have little need of supplements.

[Revolver]

Eat properly and you have little need of supplements.

I agree with that, but as a rough guide your body can absorb around 30g of protein every 3 hours. If you are ripping muscles via training, and rugby training etc like I am whey protein is a fantastic supplement. I tend to either have an omelette and cereal bar for breakfast or a shake and bowl of cereal then fruit mid morning and a piece of meat or fish for lunch (sometimes micro meal ). When I get home I have a shake (around 5-530pm), training between 6-9pm and a piece of meat when I get home. Pretty much constant protein then and what you don't use just gets shit out.

[skeletor]

I have a scrambled egg sandwich (3 eggs) followed by a whey protein shake then do my weights workout in the morning for 1hr15-2hr then have another shake afterwards.

I can't say I have ever struggled with muscle fatigue from weights so have stayed away from creatine. Does it make much difference?

[Revolver]

Well I only started the loading week this week and it is first time I have used it but it is supposed to help get an extra few reps out, or for rugby, allows one more leg drive etc before resting. That in turn rips more, get protein, stronger muscles.

I'll let you know in a week or two if I think it is actually worth it.

[sparksy]

im kind of not missing the shit food i used to eat now.. i nearly every day went over the local cafe and had bacon or sausage sarnies.. plus im not crapping 3/4 times a day which is good... just on the edge of 16 stone now but im on holls later this week.... a few piellas ans san miguel wont hurt im sure

[sparksy]

went down to 16st from 17 st 10lb then hols... put 9.5 lb on.. lost 4.5 of it when i came back.... havent done it since so ill look tommz... im expecting to get back on track very soon....

[Revolver]

Good stuff mate. I am constantly between 12 stone and 12stone 5lb. Problem is with creatine and then the off on training (due to fucking my ankle - not happy) it's impossible to see what position I am really at. Just need to lose the belly and I will be laughing. Because it is that easy

[skeletor]

Low maintenance diet. 5 days a week eat normally (2000-2500 calories) then 2 days only eat around 1000 calories. Apparently very good for various things as well as weight loss.

There are also some ties being made between protein and Alzheimers.