Hey I’ve been lifting off and on for about 2 yrs now but I am new to this site. I’m having problems staying motivated because I haven’t seen much gains. I know I haven’t been consistent with my lifting but I feel I should be seeing some results after say…6 months. I now know that my diet has a lot to do with this. I said all that to say this lol… I need help with a routine and any advice for a newbie that you guys are willing to give.
My original goal was to get more muscular but I wanted to get stronger as well. Now I feel like size shouldn’t be my main concern that I should be more focused on building a good foundation (strength). I’m 25 yrs old, 205 lbs, and 5’11". I have access to a gym and no one to really help me progress ( gym is at work with people going mainly just to get off work early) what would be a good routine?[/quote]
what’s a realistic layout of a day of eating for you?[/quote]
At the moment I haven’t been working out or dieting. Trying to get a routine and diet plan together before even attempting to get back to the gym. Now I usually just eat a biscuit at 8, a pretty big lunch and supper at 7 or 8. When I was lifting I was taking in abt 2500 calories a day. For example I would eat:
Breakfast 4:30- protein shake, two eggs scrambled or sandwich, cup of milk
Mid snack 8:00- 1 cup brown rice, 4 oz chicken or pork. Sometimes can of tuna
Lunch 11:00- 1 cup brown rice, and 4 oz meat, 1 cup of some sort of peas.
Break 1:00- 1 cup brown rice, 4 oz meat
After gym 2:30- protein shake, fruit
Supper around 5 or 6 usually consisting of the same plus peas and 1 cup of milk
Like I said I know my diet has a lot of effect on my gains. My water intake was poor as well. I figured at 2500 calories I would lose some fat and make small gains. What would be a more realistic calorie intake?