Right i'll start by explaing my goal, weight and what i need help with. i have been going to the gym for 3 week's now and i started at 14.5 stone and im 6'1. i have a little bit of a belly which i want to lose and have a flat and toned 6 pack. i also want to build muscle but not to the point of being massive, im taking a protein shake after every gym session. what i need help with the most is my diet, i have started having breakfast every morning instead of going to mcd's etc. thats weetabix with a bit of sugar, then a chicken salad for lunch with salad cream, and home for dinner which is generally a pasta with tuna, chicken or something like that. but this is boring the tit's off me.
could someone please do write me up a diet that rotates with week 1 and week 2? just to vary thing's a little.
and one other question.. is it ok to relax once a week (saturday) and have a takeaway or should i get to where i want to be first and then think about relaxing every week?

i also would like advice on protein shakes and creatine etc with a little explanation of what i should take, when i should take it and where to get it from.

so to sum it up, i want to lose my belly and gain muscle but need help with the diet to go with it. im sorry i have asked a lot of questions but i dont want to be down the gym for 6 month's wasting time not knowing what im doing and not progressing. any help is appreciated. thanks.

 

Alright mate, you are looking at three things in your diet, protein, carbs' and fats. Protein is the most important, followed by carbs' and fats.

You can mix and match meals to your own preference, like chicken, tuna, cod, turkey, steak and what not are good sources of protein, and then you need some good carbs' like sweet potatoe, rice, oats, wholemeal pasta, and similar stuff.

Too many meals a day isn't good on the digestive system though, from what I've read up so shakes are a good meal replacement. You could have a meal, shake, meal, shake etc. You could also have some flaxeed oil before bed in a capsule for your health fats.

The best place to get your protein from is myprotein or bulk powders, along with some ultra fine scottish oats, you can have a shake first thing in the morning which is convineint if your rushing to work or college, which is handy. Then you can have a meal of your choice, it can be anything with good carbs and protein, like some of the examples above.

150 grams of chicken and 100 grams of rice with a loads of steamed vegatables is perfect for a meal. Some people claim to keep the carbs' really low, but you'll have no energy and feel like shit, so I wouldn't bother. At the end of the day, if you take in most of your carbs' before you train, you'll burn them off in the gym anyway.

You can still have your cheat meal, as I do every week on a Friday, which is something to look forward to. I'd go nuts if I never had that to look forward to.

So for an example diet.

8:00 - Protein shake in skimmed milk, with 100 grams of oats. All blended and drank.
10:30 - Chicken and rice with some steamed veggies'.
1:00 - Tin of tuna and a sweet potatoe.
3 :00 - Protein shake in water with an apple.
5:30 - Chicken and rice with some veggies'.
8:00 - Protein shake in skimmed milk with some grapes and some flaxeed oil capsuals.

It doesn't really matter what meal you have, as long as it's a good clean carb' and clean meat or source of protein.

www.myprotein.co.uk will have all the stuff you need.

Benni.

 

If you don't fancy Benni's diet try this one.

Breakfast: 6 eggs (poached, scrambled, omlete) with 30g mozzerella cheese and large tomato.

Mid morning: 200g cottage cheese, 50g nuts, 1 large green apple

Lunch: 200g chicken/tuna/hake/salmon/cod, 1 sweet potato/baby potato, 1 cup of broccolli/green beans

After workout: 6 eggs, 1 grapefruit

Dinner: 200g red meat (lamb/beef)/chicken/cod/salmon/turkey.
Any two veg: Aspargus, broccoli,baby carrotts,baby corn,spinach, green beans, cabbage, cauliflower, courgettes, peas, brussel sprout, leek,mushrooms, peppers

Supplements: ZMA, Omega 3 & 6, Vitamin c,d and e. Scivation Xtend

hope this helps

Jon