Eatting while training

[dispersion]

Hello!

Liek most of the people on this forum have probabl experianced i started boxing and became addicted.

The last month i've been going boxing twice a week now and it is somthign i look forward to throughout the week. Throughout this time i've been swimming inbetween.

However i am about to goback on the weights and running alongside the boxing and need some help off you fellas to improve my eatting habbits.

I am 10 stone (think thats 60kg) and around 5ft10/11. I am 21 and lost 5kg since started boxing.

My diet is trying to be good, chicken, jacket potatos, whole meal bread/pasta, lean sausages, beans, alot of cheese, drink alot of water.

Is there somthing i am eatting i shouldn't or somthign i should add?

I am trying to put on some weight and also need a hand in picking a good weight gain supplement as there is many out there. I will also be taking protein bars after every boxing training.

a typical day is toasted bread, butter and cheese sandwhich or porridge.

A potatoe with beans/cheese

Pasta with home made sauce,sweet corn, peppers, oniouns, and sausages with some bread.

Before bed i have either porridge or cheese and bread again.

Idealy i would like to put on a few stone, but slowly! what should i do to help my improvement and eat better?!

Cheers

[TheNegation]

If you are concerned about maintaining a "lean" build, I'd cut back on the carbs before bed time. So I'd get rid of the bread and stick with Cottage Cheese or get a Casein Protein Powder and maybe add a scoop of Peanut Butter to it.

Secondly, I'd cut down on the cheeses and red meats. Cheeses have a lot of fat and Milk Sugars. Red Meat is fine but I wouldn't eat a lot of it, and I personally would go for Turkey or Chicken Breasts or Fish for your protein with meals.

Lastly, I'd recommend you avoid buying weight gainer shakes. They can help put on weight but given they are usually loaded with Maltodextrin, (which is essentially Sugar) and lots of Empty Carbs, you aren't going to be gaining quality weight.

My suggestion is that you buy Whey Protein Powder and make your own gainer shakes instead of a premade one. It may cost more, but the benefit will be well worth it.

Also I would do a Protein Shake instead of a bar after you train. Liquids are absorbed faster that solids.

[TheNegation]

Also after a second look at your diet you probably would be better suited with more protein in your diet. Like Eggs, Chicken, Fish, Turkey etc like I said before.

You seem to like eating a lot of carbs too, which is okay, but don't eat too much, too many carbs will end up causing you to gain fat due to an insulin sp!ke.

Make sure the carbs you are eating a complex carbs like Whole Wheat/Grain breads and pasta and Brown Rice instead of White.

[dispersion]

Thanks very much for the reply.

Fish and turkey will be definatly added to my diet.

You talk about making my own gainer shakes?! excuse my ignorane but how do i go about this.

Should i use protein bars at all then? due to uni i tend to miss the odd meal or have a later meal (4-5 hours with out eatting) would this be a more benificial time?!


Thanks for your time of replying! and cheers for helping me

[TheNegation]

Thanks very much for the reply.

Fish and turkey will be definatly added to my diet.

You talk about making my own gainer shakes?! excuse my ignorane but how do i go about this.

Should i use protein bars at all then? due to uni i tend to miss the odd meal or have a later meal (4-5 hours with out eatting) would this be a more benificial time?!


Thanks for your time of replying! and cheers for helping me

Making your own gainer shake is pretty simple.

Just buy some regular whey and make your own high calorie shakes with other things around the kitchen. By making your own shakes, you don't have to worry about something being in your shake that you don't want.

My Gainer shakes usually have a scoop or two of protein, Oatmeal (which I usually run through a coffee grinder so it mixes easier), a Banana, Milk, and Peanut Butter.

Here are some other gainer shakes recipes


or you can make up your own.

Protein Bars are fine for snacks, or for a meal replacement but I'd stick to Protein Shakes (liquid) for after your workouts because it's easier for the body to digest than a Bar.

[dispersion]

ah ok excillent, cheers for the link!

another quick question: protein shake in the mornign with breakfast and after training a good idea (i train in the evenings alot).

But yeh cheers for the sound advice! i'll post some pics, with only using my normal diet ive noticed a bit of difference in my body and more toned so will post the difference in a few weeks/months

[TheNegation]

ah ok excillent, cheers for the link!

another quick question: protein shake in the mornign with breakfast and after training a good idea (i train in the evenings alot).

But yeh cheers for the sound advice! i'll post some pics, with only using my normal diet ive noticed a bit of difference in my body and more toned so will post the difference in a few weeks/months

I usually have a shake 3x a day. Once in the morning. My morning shakes usually consist of fruits and berries. Then one after training and then one at bedtime.

I don't like cottage cheese at all so I went with a Casein protein.

So yeah in the morning and after training is fine.

[dispersion]

another quick question:

Best way to eat the eggs? i hear alot about just eatting the whites. I tend to fry at the moment, should i boil?

With meat chicken/turkey/fish i tend to oven, is there any way which is beter ot get rid of any fat on the meat?

Cheers, trying to get everything right from the start.

[TheNegation]

another quick question:

Best way to eat the eggs? i hear alot about just eatting the whites. I tend to fry at the moment, should i boil?

I eat them scrambled. Crack them in a bowl, beat them, then cook them in a pan.

I think that's the best way to do it.

The whites are where the protein is, but don't be afriad to eat some yolks too.

Normally what I do is eat 6-8 whites and 1 whole, scrambled.

You don't have to eat that much (I weigh about 190lbs), but I'd just make sure you eat more whites than yolks

With meat chicken/turkey/fish i tend to oven, is there any way which is beter ot get rid of any fat on the meat?

I usually bake Turkey in the oven.

I saute Fish, Beef and Chicken. Sometimes I will bake the chicken too but usually I saute it with a little bit of Olive or Corn Oil.

Cheers, trying to get everything right from the start.

No problem. Happy to help

[dispersion]

excillent, just did my weekly shop, got chicken,tureky cod steaks and tuna steaks.

My diets almost there however after looking for some protein shakes there so many and i heard the internet is cheaper. Any recomendations on that depatment? So i can start some of those delcious recipes you sent me, cheers