... give me a list or breakdown of different types of food i.e carbs and proteins as i have no idea what foods are high in protein and low in carbs so if anyone could tell me what foods are ideal for gaining mass it would be appreciated.

im trying to understand a bit about dieting as im just starting to train and want to lose a little fat but mainly gain size,i am also trying to find out what suppliments would be good if anyone can help, i am 6ft5 tall and weigh 15st.

i am also unsure as to what regime of reps and sets are best for building mass gains?



Thanks in advance

 

High protein foods are meat, fish, poultry, eggs, nuts etc

high carbs are sugars, fruit, bread, potatoes, rice, pasta etc

Sounds like you want to go on "cutting" diet and regime to me as you want to lose a liitle fat, but gain muscle too.

Low reps at high weight are best to gain size and strength.

High reps at a lower weight to tone up and help endurance

 

thanks buddy thats exactly what i am after, do you have any tips on quantitys of food i should be consuming like before and after training and on rest days? also can you tell me anything about good suppliments,

i have been trawling the net but have seen mixed and contradicting statements about certain things

cheers.

 

Well you should have a high-carb breakfast (plenty of prtein too, preferably), then eat often throughout the day. If you want to gain muscle/weight you need to eat LOTS, particularly protein. Then you should have something to eat about 1hr before training, you need carbs then for energy. Then have something high-protein post-gym (you'll need to replenish carbs sensibly too).

As for supplements, a decent protein powder should be fine. Anything from myprotein.com is good quality and reasonably priced, whichever fits your bill. Just remember not to rely too heavily on supplements. Yes, by all means use them, but they are there to supplement your diet, not replace a good diet. Have a shake post-workout and possibly with your pre-workout meal too, and with your breakfast and possibly lunch too.

Also, instead of a protein supplement, you could just go for raw eggs. Blend, say, 4 eggs with a pint of milk.

 

ok thanks for your advice mate, much appreciated!!