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ShapeFit.com
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jiten
Joined: 05 Jul 2007
Posts: 6
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 Posted: Thu Jul 05, 2007 6:55 pm Post subject: Help me a new gym animal |
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Hi friends, I am Jiten from India, a new gym animal.....
I would really appreciate if you can guide me on how to go ahead in gym jungle...I persue my advanced studies and work with a company also in a night shift....
My diet/workout/daily routine is something like this...
4.30 am - 10.30 am : sleep
11:30 am : breakfast ( a bowl of sprouts, one glass skim milk)
12:00 pm - 2.00 pm : studies
2.30 pm : lunch (wheat chappaties, curd, vegetables)
3.30 pm - 4.00 pm : sleep
4.30 pm - 5.30 pm : workout at gym
6.00 pm - 3.30 am : work at office
at work i have the following food
6:00 pm : food ( 3 boiled eggs and fruit juice)
10:00 pm : Dinner ( wheat chappaties, a peice of chicken)
2:00 am : food (3 boiled eggs fruit juice)
My age is 27 years, height is 5.7 ft, weight is 158 lbs, waist is 32 inches.
I have an athletic body right now, and i want to gain muscles.
and i have just started working out...
My request to all you guys is to advise me on what should be my work out plan as a beginner and diet plan keeping in mind my schedule and goal...
Thanks & Regards... |
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Boss Man
Joined: 25 Nov 2006
Posts: 3604
Location: My site, (Steelmuscle), and anywhere else I feel like
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| Posted: Thu Jul 05, 2007 9:34 pm Post subject: Re: Help me a new gym animal |
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| jiten wrote: |
4.30 am - 10.30 am : sleep
11:30 am : breakfast ( a bowl of sprouts, one glass skim milk)
12:00 pm - 2.00 pm : studies
2.30 pm : lunch (wheat chappaties, curd, vegetables)
3.30 pm - 4.00 pm : sleep
4.30 pm - 5.30 pm : workout at gym
6.00 pm - 3.30 am : work at office
at work i have the following food
6:00 pm : food ( 3 boiled eggs and fruit juice)
10:00 pm : Dinner ( wheat chappaties, a peice of chicken)
2:00 am : food (3 boiled eggs fruit juice)
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1. Breakfast is not good. Switch to a higher GI carb source. Sprouts won't give you much of a Bloodsugar spike. Leafy Veggies aren't really very high GI, so Glycemic load will be inefficient. Something like Wheat / Corn Cereal is a very good choice here, especially for the Fibre.
You want a Bloodsugar spike first thing, as Bloodsugar is lowered, and the Brain needs sugars to help it function, so this is why high GI carbs, in a quantity that yields a good Glycemic load is beneficial. Milk should be okay.
2. Wheat Chappaties, might be a bit high GI, owing to the Wheat content, and you don't want that later on, when Bloodsugar is stabilised, so depending on Carb content, I'd maybe have 1, and then another Carb source, (low GI), to cut overall GI, and lower GL.
Not sure about Curd, but perhaps have a better protein source, like Chicken, Sliced Turkey, Soybeans, etc etc.
3. 3 boiled Eggs and Fruit Juice, is inadequate. Plus the 3 Egg Yoks is too many in my opinion. You'ere ingesting 15g Fats, and quite a bit of LDL Cholesterol which is not good.
I would have 1 Boiled Egg, add another Protein source, and possibly something else for Carbs, like a Veggie source. Fruit Juice shouldn't be affected digestion wise, like whole Fruit can when ingested with other food, so Fruit Juice should be fine, especially for the Sugars in it, which after workouts will help to spike your Bloodsugar back up.
Though the Fruit Juice may yield low Carb levels, so GL spike could be compromised, but another Carb source like a veggie source, would increase Carbs, up to assist this.
4. Chappatties again, as stated before, the possibility of a high Bloodsugar spike, so I'd have 1, and use a low GI Veggie source to boost Carbs back up. The piece of Chicken should be fine.
5. Boiled Eggs and Fruit Juice, same advice as in point 3. |
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