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By (user no longer on site) OP
over a year ago
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Lads and personal trainers
I work out 4 times a week run 5k on my days of eat healthyish yet not seeing the benefits improvements I'm expecting advice and options welcome |
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By *al2001Man
over a year ago
kildare |
What you have for those six meals is all important
Try carb cycling,eat carbs on workout days,post workout,no carbs but some fats on non workout days
Build muscle,lose fat
If you don't have time for meals at work drink protein shakes instead,better than nowt |
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By *lfieWoman
over a year ago
South Dublin |
Topaz even do protein pots now, you can eat them on the go. Those porridge pots you just add boiling water to are handy for breakfast, bags of nuts good for protein too, boiled eggs, protein bars, protein ready made shakes. Bananas are handiest ever. Lean meat and veg for dinner. |
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"What you have for those six meals is all important
Try carb cycling,eat carbs on workout days,post workout,no carbs but some fats on non workout days
Build muscle,lose fat
If you don't have time for meals at work drink protein shakes instead,better than nowt"
exactly this  |
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By (user no longer on site) OP
over a year ago
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My diet is 3 eggs green tea fish oils Spinaish snake tuna runner peas unsalted nuts lunch chicken/turkey breast green veg protein shake hight protein low carb dinner lean mince stir fry snack
Work out 15 reps min carido min core 3 sets 5k on off days |
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By (user no longer on site) OP
over a year ago
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My diet is 3 eggs green tea fish oils Spinaish snake tuna runner peas unsalted nuts lunch chicken/turkey breast green veg protein shake hight protein low carb dinner lean mince stir fry snack
Work out 15 reps min carido min core 3 sets 5k on off days |
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By (user no longer on site)
over a year ago
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Maybe doing too much or not eating enough. Too much stress or not enough sleep?
Switch up the training to shock your body maybe
Track your calories and see.
A sneaky twirl seems to work for some
#noexpert
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By (user no longer on site)
over a year ago
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Word on the street is that 6 meal a day is b*llox too
Definitely unnecessary and too much hassle.
Eat enough and not too much depending, good healthy fresh food, train hard, sleep and be happy
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By (user no longer on site)
over a year ago
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I like my women like I like my chicken, with a little bit of meat on the end, not to much, not little, just enough vto make me smile.
It's harder to kidnapped big people. For for safety reasons I carry that bit of extra weight, |
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By (user no longer on site)
over a year ago
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Your diet is extremely clean. With that onboard plus the training you should be getting ripped. Maybe change up your gym routine every 6-8 weeks plus forget the 5km and do some high intensity training training instead. It's tough but it will melt away any bulges you want rid of. Good luck and keep training |
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By (user no longer on site)
over a year ago
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throw in a cheat meal (chinese, chipper, chocolate etc) to shock the metabolism. Gives it a burning calories boost. Just like shocking the body with different training as mentioned above, works the same with the metabolism
i just use it as a scientific excuse to eat calorific food
forget about the 5k also. Mix up your training on the 4 days. rest days are just as important to allow the body heal, recover and get stronger. you mentally need you rest days also. |
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By *ommando4Man
over a year ago
South Co. Dublin |
Try some High Intensity Interval Training Cardio instead of a steady 5k e.g. 25 mins of 1 min sprints (18k an hour) and 2 minutes recovery jog. Burns away fat quickly and keeps metabolism revved for the whole day. Also lift heavy weights - compound lifts of big muscle groups like squats, deadlifts etc. |
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By (user no longer on site)
over a year ago
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"Try some High Intensity Interval Training Cardio instead of a steady 5k e.g. 25 mins of 1 min sprints (18k an hour) and 2 minutes recovery jog. Burns away fat quickly and keeps metabolism revved for the whole day. Also lift heavy weights - compound lifts of big muscle groups like squats, deadlifts etc."
You'll kill the man stone dead if he doesn't get some carbs into him first 
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By (user no longer on site)
over a year ago
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The biggest (clean) gym in my gym eats a snickers before every workout. Five meals a day is plenty but if you don't have carbs of some sort in before a meal you will die off half way through a workout.
Try fit in drop sets on each muscle group once every 3/4 weeks. There are loads of meal calculators out there that will suggest different easy prep meals. I'm not in the shape I was a year ago due to injury and work being mental but anytime I restart I eat like a saint Monday to Saturday and let loose on Sunday. Unless you are hoping for comp standards you gotta cut yourself some slack.
If you can figure out how many grams of protein you need per kg then you MUST hit that every day or you simply will not gain muscle . You might shred but no muscle gain |
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By *lfieWoman
over a year ago
South Dublin |
Yeah, you are not gonna make any progress if you do the 5k at the same pace all the time. Your body will just get used to it. You have to get your heart rate up with intervals, or do an out and back route but run back faster, easy to time it. |
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By *ymguylMan
over a year ago
ennis |
train a body part one session at a time' this will help growth' change your weights every session' up the weights' less reps' down the weights' more reps' ' peanut butter has hight protein in it' the meridian peatnut' less fat' salt' salt holds water' as sugar |
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By *iktikiCouple
over a year ago
city centre |
Amazing the different opinions on this thread .
What works for one doesn't for another
The op doesn't state what he's trying to achieve ,,bulk up or slim down or how long he's been exercising
This info would needed to give an informed opinion on what direction his diet and exercise routine should take
Best of luck fella ,no pain no gain  |
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By (user no longer on site)
over a year ago
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Think there's a bit of information overload going on. Personally if it was me I'd have a 1 to 1 with a good PT (ask at your gym). Discuss what you've been doing (diet and exercise), what you've achieved so far, and what you want to achieve. Then you can work out a diet and exercise plan to suit YOUR needs. Hope this helps.
Mrs B  |
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