bigdan
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Registered: 4th Jan 07
Location: Jarrow (Newcastle)
User status: Offline
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i train about 5 days a week now and im still not eating right by the things i eat and the times i eat, i dont eat bad as in pizza kebabs but as in apple pie and custard 
so has any 1 got a gym plan and a diet plan for me 
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radicalry00
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Registered: 16th Mar 07
Location: West Yorks Rides: Suzuki SV650
User status: Offline
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What are your goals? Reducing bodyfat or gaining muscle?
For reducing bodyfat take a look at http://www.myprotein.co.uk/your-goals/fat-loss/
If you're wanting to add some muscle mass take a look at http://www.myprotein.co.uk/your-goals/muscle-and-size/
Each one those pages contains info on nutrition and training for different goals. 
Basically, for your diet try and stick to "clean" foods. Low fat and low GI foods like chicken, steak, eggs, fish, potatoes, pasta and rice. Also drink plenty of water and eat plenty of fruit. Depending on your goals you will have to eat at different intervals through the day. Preferably 6 smaller meals, rather than 3 large ones to stop yourself going into a catabolic state and to maintain muscle.
Hope that helps mate.
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radicalry00
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Registered: 16th Mar 07
Location: West Yorks Rides: Suzuki SV650
User status: Offline
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Also, I can highly reccomend the workout programme on the muscle and size section that I posted. I've been using it for around 6 months now and seen solid gains in all of my lifts, especially my compounds. That routine contains all of the main exercises for adding lean muscle and if it doesn't work then it's your diet that needs to be in check.
Stick to the rep ranges and start going 4 days a week instead of 5. I'm not a great believer in going to the gym more than 4 times a week as the rest days are just as important as workout days.
And remember, most of your progress will be made in the kitchen and in bed. 
[Edited on 13-01-2008 by radicalry00]
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Craig W
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Registered: 31st Oct 00
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Never use a diet plan from a supplement manufacture, because as you see in the one posted above, they just push there own products.
Also, in the myprotein plan it's based around too many supplements (wonder why). Supplments are just that - a supplement to an already existing good diet.
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radicalry00
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Registered: 16th Mar 07
Location: West Yorks Rides: Suzuki SV650
User status: Offline
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The only supplement it recommends in the diet section is whey protein. And that is more of a necessity than a supplement for pre or post workout. Then again there is the seperate section of recommended supplements, but they're only optional. I think the basic diet plan on myprotein.co.uk is an excellent starting point but as Craig W says, don't just rush into buying supplements because websites tell you to, get your diet structured well first.
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DizzyRebel
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Registered: 2nd Jan 09
Location: Lincoln
User status: Offline
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Hard to say without knowing how active you are, your body weight, body fat etc.
But basically your diet should consist of 6 meals a day (going no longer than 3 hours between meals.
Id be tempted to say 3500 calories a day, nearer 4000 if your job is active. Eat a minimum of 150g of protein a day, dont mix fat and carbs in your meals, make your first few meals of the day protein and carbs and and the last 2 protein and fat - do not eat carbs before bed.
As for training, what are your goals?
[Edited on 10-02-2009 by DizzyRebel]
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