P
Paul W
Guest
Hi guys,
I’ve been working out for exactly a year now but since I am a textbook skinny guy who had never worked out before I still think of myself as a beginner. Although I have kept to my programs religiously and barely missed a session (I train 3 times a week), I haven’t really made anything like the same gains as some other guys at my gym.
Obviously, I appreciate that everyone is different and that some people find it harder to put on muscle than others but I feel that what is holding me back is my diet. Everywhere I read and everyone I speak to gives me different, often contradictory advice on what I should be eating.
I am 34 yrs old, 1.75 m (5 ft 9 in) tall and weigh 64.4 kg (142 pounds) with 15.6% body fat. To give you some idea of what I lift, I bench press 20 kg (44 pounds) on each arm using dumbbells; use 12.4 kg (27.5 pounds) dumbbells for bicep curls and deadlift 45 kg (99 pounds). I drink whey protein shakes made with skimmed milk.
I workout 3 times a week, focusing on different muscle groups each day. Unfortunately, I am really only able to train at the end of the day, between about 8 and 10 pm so I’m particularly unsure as to what I should be eating afterwards so late at night.
I’d really appreciate your guidance on what I should be eating. How much protein? How much carbs? And when should I be eating it? What should I be eating after training, bearing in mind that this is often as late as 10:30 pm. And should I follow a different diet on rest days versus training days?
I’d really be grateful for any advice you can give me or any straightforward resources you can direct me to.
Thanks,
Paul
I’ve been working out for exactly a year now but since I am a textbook skinny guy who had never worked out before I still think of myself as a beginner. Although I have kept to my programs religiously and barely missed a session (I train 3 times a week), I haven’t really made anything like the same gains as some other guys at my gym.
Obviously, I appreciate that everyone is different and that some people find it harder to put on muscle than others but I feel that what is holding me back is my diet. Everywhere I read and everyone I speak to gives me different, often contradictory advice on what I should be eating.
I am 34 yrs old, 1.75 m (5 ft 9 in) tall and weigh 64.4 kg (142 pounds) with 15.6% body fat. To give you some idea of what I lift, I bench press 20 kg (44 pounds) on each arm using dumbbells; use 12.4 kg (27.5 pounds) dumbbells for bicep curls and deadlift 45 kg (99 pounds). I drink whey protein shakes made with skimmed milk.
I workout 3 times a week, focusing on different muscle groups each day. Unfortunately, I am really only able to train at the end of the day, between about 8 and 10 pm so I’m particularly unsure as to what I should be eating afterwards so late at night.
I’d really appreciate your guidance on what I should be eating. How much protein? How much carbs? And when should I be eating it? What should I be eating after training, bearing in mind that this is often as late as 10:30 pm. And should I follow a different diet on rest days versus training days?
I’d really be grateful for any advice you can give me or any straightforward resources you can direct me to.
Thanks,
Paul