Thread: Total beginner suppliment/nutrition plan and buying guide help.. please.

diet seems fine, maybe lacking in protein at breakfast you could include some scrambkled egss, there - i dont get why you would be gaining weight on a diet like that - are you sure you havent been hallucinating and living off donuts and cheese for the past 2 weeks

What does you gym routine look like?

I cant see it listed on the diet are you drinking water?

erm.. not LOADS of water.. but i work through a pint glass and a bit during work day.,. and then probably neck another after kickboxing whilst on the PC before bed. i know muscle weighs more etc but after 2 n a bit weeks i guess i was hoping for a drop in gut fat more or an increased size in upper body.

im not putting on tonnes: I was starting at liike 13st12lb or summat and i fluctuate at 14st2lb ,14st/5lb, 14st1lb etc etc


gym routine same every day... obvious kickboxing warmup and drills change daily though.

gym is always:

- 5min on spinning (level 4 but i know thats differnt per make/model)
- 500m at level 6 resistance - aim under 2mins.. current best 1m46s average 1m50s
- weight circuit - slowly increasing resistances on all air machines.. do about 5-8 reps bout 15s rest then another set.. by then lights change so move to next machine.. (theres a thread about this in justins section on strength)
- 10mins on crosstrainer - level 5 - flatland but above 70rpm and heart rate 155+ peaks about 175 usually.


thats usually my 35mins up.. i get an hour lunch, but in that time need to get changed/showered, run to morrisons for my salad/fruit etc.

I would suggest drink more water mate, i usually aim for about 5 liters per day and i work in an office 07:45 - 17:15. Also maybe do some more cardio (skip some rope or sprints are imo the best for fat loss). Even brisk walking for 30 mins twice a week is effective.

Originally Posted by TheIceman5

I would suggest drink more water mate, i usually aim for about 5 liters per day and i work in an office 07:45 - 17:15. Also maybe do some more cardio (skip some rope or sprints are imo the best for fat loss). Even brisk walking for 30 mins twice a week is effective.

You must be going pee all the time hahaha.

I get in 3 litres, similar hours too. Quite annoying going pee one average twice and hour.

My suggestions

Originally Posted by FliksRR

I've honestly been pretty good.

8.45 - morrisons oats with sultana bran (2xfish oil, 1x vit c, 1x multi vit)
no snacking
Have a shake or some eggs

Have a meal, if youre doing weights, would suggest some low and high gi carbs, protein and fat.
Youre working out in the gym with cals youve consumed 4 hours ago.

12.30pm - gym for 35m
13.30 - Protein shake with morrisons salad (lettuce, cherry tomatos, cucumber, carrots, 2x boiled egg, peppers, a little cawslaw and some cous cous.

15.30 - morrisons 'mixed fruit salad' (melon, kiwi and grapes)

Again, small meal in here, at about 1830, youre training with cals consumed 4 hours ago
19.30 - kickboxing for 1 hr
20.30/21.00 - protein shake and meal.. usually fish or chicken, vegetables and either potato/rice/pasta

23.00 - 2 x fish oil, 1 x vitc
23.30 - bed


things i knowi can do is swap out white rice and pasta for brown and try to get to bed earlier.. but over all , bar a few condiments on my meal sometimes i've been pretty good. im wondering if im doing wrong exercises or bad routine or portions too big or if its simply just too early to tell.

luckily the toilet is next to the office haha

ok ill start drinkin more water...

But isnt 'using cals i had 4 hrs ago' as u put it.. good? ok i feel tired faster etc. BUT surely that means my body is forced to use the fat stores and get rid of my shitty gut.. but im prob wrong..

tempted to do a third workout.. but feel this might be too much for my body. like a 20mins bodyweight workout.

Originally Posted by FliksRR

ok ill start drinkin more water...

But isnt 'using cals i had 4 hrs ago' as u put it.. good? ok i feel tired faster etc. BUT surely that means my body is forced to use the fat stores and get rid of my shitty gut.. but im prob wrong..

tempted to do a third workout.. but feel this might be too much for my body. like a 20mins bodyweight workout.

For your lifestyle, I would say you would be using the cals for energy rather than for growth.

IM(non educated)O, it would be best to have an abundance (within reason of course) of macros.

One amount for energy, one amount for body to repair and grow.

Its just my take anyway.

well today was my day of rest.. and frankly this week i REALLY needed it.. ive been battling a basic cold since wednesday which although not too bad.. a sore throught and blocked nose has played nightmares with my breathing..

BUT

saturday (yesterday) was officially my first MMA lesson at Extreme MMA in surrey.. and i loved it.. I did the 12.30 -2.30 class and got my first taste of grappling/submission/groundwork etc THEN decided it was a good idea to stay on as a mate was visiting till 5pm.. more grappling.. more bag work got a20m session with a boxing coach... Overall It was awesome!

but MAAAN am I feeling it today!!! lol.. its a totally different type of fitness and all the submissions i was learning and getting practiced on me.. i ache alot.. plus my cold.. im feeling very sorry for myself.


wondering with gym every weekday, kickboxing mon-thurs.. mma sat for 2-4.5hrs.. even with better diet (although still not perfect imo)... am i over doing it.. or is it about right and i just have to keep going for my body to catch up.

drinking more water each day as instructed btw.

I wouldn't say your over doing it, I've been training for the last 7 days in a row, I make sure i get plenty of sleep and eat well. Right now I'm allowing myself one cheat meal a week ,which on Friday was a Chinese, it was silly man i ate until my stomach hurt haha.

But aye i don't see a problem with lots of training aslong as your getting the right calories and plenty of sleep :thumb

P.S: Someone correct me if im wrong!!