Hi all and I really hope you can help.
I’ll try and keep it brief.
Been out of the gym for 8 months, beforehand I did years of just general stuff before taking more of a specific interest in weights and changing my body shape. I took protein and carbs as a PWO, got a lot stronger and a bit bigger but with not much definition.
Now I’m back, I’ve lost most of my strength (which isn’t worrying me at all - I’m pretty disciplined and focussed once I get back into it) and trying to sort out my programme and nutrition so I can concentrate on working hard in the gym safe in the knowledge that its worthwhile.
I’m 91kg, 5’ 11", 23% bodyfat.
My goal (after much deliberation) is to try and get my body fat down to about 16% without losing too much muscle, then bulk up without putting too much fat on so that the end result is bigger, more defined physique.
My programme is 2 days cardio, 2 days weights per week. (cardio sessions are 20 minutes high intensity interval training on either treadmill or rower)
Weights involve main compound exercises.
I’ve started to take a cap of Multi-vitamins, cod liver oil and fish oil a day.
Each PWO shake is 50g whey protein.
My work is such that I find it hard to constantly make prepared meals at home for the day (i.e. boiling veg etc) however I’m trying to eat 5-6 times a day and eat clean (last week I took the tough decision to cut bread out totally - I was eating 6 slices a day).
I just need either confirmation that I’m doing the right thing nutrition wise in terms of protein and supps, or whether I’m missing something fundamental out of my plan.
Many thanks if you can help