M Brian

what sort of split should I be looking at to trim up the fat a bit and allow me to build?

plan on doing 3 times a week medium intensity work out and hopefully fit in a couple of 3 mile runs.

is 40, 40, 20 too light for building?

M Brian

how hard is it trying to work it all out....

I think I fooked up this morning/dinner time with an omlette.
73.5kg - was aiming for 2500 calories with Prot(27%),Carb(58%),Fat (15%)

so far had...
2 rounds wholemeal toast with anchor low fat...
-260cal,9.4p,35c,9.2f estimate
muller vitality drink
-78cal, 2.6p,13c,1.7f
banana
-95cal,1.2p, 23c, 0.3f
omlette (2 eggs, only one with yolk, semi skimmed, green pepper, 3 mushrooms, 2 pcs trimmed bacon, sprinkle of cheddar)
-410cal,34p, 10c, 27f estimate
protein milkshake with semi skimmed
- 415cal, 17p, 90c, 5f estimate

leaves me left with about...
1240 cals, 100p, 190c and -2 fat!

FFS think omlette was a terrible idea but it looked healthy when I did it lol
also had a couple of black coffees but cant be arsed working out that...

i've done about 1.25 hour weights at the gym and approx 3 mile run for half hour.

now i've gotta look for something for tea with no fat lol
think potatoes and prawns is about the only option with what I have left in

i'm so going wrong somewhere im sure. but it feels better at least trying to target a plan.

RSPTG

Mate, you got the basics so you are almost there!

Firstly you will not build muscle doing 3 mile runs, you need to limit the cardio for this and consentrate on pushing the weights with good form. If you want to tone and loose some fat then cardio has it's place along with the weights to maintane the muscle you have as much as possible.

40,40,20 to build?.....Well you may need more carbs, you could start of with this and see how you get on, then up the carbs if you are not putting on muscle, try 35,50,15 but make sure the carbs you choose are complex and not simple carbs apart from after you workout to replace your glycogen storage.

A better Omelette for you Brian is use 6 eggs with one yoke would be better(P=24,C=1,F=5) and no milk, and then add peppers, mushrooms, onion and a bit of curry powder if you wish.

Few Ideas for your plan;

P,C,F

Apple= 1,20,0
Orange= 1,16,0
2xKiwi= 0,11,0
Chicken Breast= 25,0,3
Salmon Fillet= 27,0,7
Tin Tuna= 25,0,0
45g Oats= 4.4,27.5,3.42
Half tub cottage cheese=21,5.1,2.2
Half tin mixed beans=2,20,.5
100g Prawns=21,0,1
90g Sweet Potato=1.2,21.3,0
30g Brown Rice=3.75,18.5,.75

Try and get 5-6 or 7 small meals throughout the day and best to limit the carbs in the evening before bed apart from some protein, shake or cottage cheese.

Hope this give you a few ideas.

M Brian

yes wicked mate!!

a great help.

you guys have quite inspired me to get on and get fit!! ive lost motivation recentlyafter moving house to a new area, getting a lot more work pressure and generally having less free time. also my training partner before this quit the gym so he could spend time with his wife and baby

RSPTG

No worries mate, get it all sorted, get into a routine and you will feel better for it....good luck