Archie
Organiser: Scotland
Premium Member
Registered: 18th Dec 07
Location: South Ayrshire
User status: Offline
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Just started back at the gym after a year off.
Few of my mates have suggested supplements (Creatine mainly) to help me make the most of my training.
At the moment i'm doing about an hours cardio 3 times a week, and some light weights.
Once i'm back into the habit of things again i'll probably be doing more weight training and maybe 40 minutes cardio.
Played 2 games of football since going back to the gym and feeling the benefit already.
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Rob R
Member
Registered: 31st May 03
Location: Kent
User status: Offline
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Half decent diet and a protein supplement.
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Archie
Organiser: Scotland
Premium Member
Registered: 18th Dec 07
Location: South Ayrshire
User status: Offline
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Any recomendations on supplements?
Adjusted my diet? cut out a lot of shit, implimented oatibix for cereal, fruit consumption and general water/milk drinking over fizzy drinks
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McWillster
Member
Registered: 23rd Mar 09
Location: Huntly, Aberdeenshire
User status: Offline
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Seen as nobody has replied to this i'll just offer my 2p.
Supplements i'd recommend. Considering your playing football twice a week, weights, what 3 times a week? and a cardio session at the end of each workout? I would definatly start taking a multi-vitamin and cod liver oil.
Depending on your goals really. If your wanting to build size and strength then your calorie intake is going to have to be quite high considering the amount of cardio you do.
If your just looking to tone up and add a little muscle over a slightly larger time frame, then i would just invest in some Protein powder, keep your diet clean and try eating around 2200-2800 calories? Everyones different, just need to find out how much food you need to maintain muscle mass.
For gains in size, i personally drink 3 protein shakes a day, take 10g of creatine and eat between 3000-3500 calories per day. To keep my gains lean and not put on fat, i break down my calories into these macros:
Protein - 300-350g
Carbs - 150-200g
fats - 90-100g
Make sure you stay away from white carbs with white pasta, white bread etc...
As i said above, everyone is different so you need to kind of trial and error a lot of what i've just said. But that should be a decent basis to start with.
If your looking for ideas on meals and shizz, have a look at my progress thread. 
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bubble
Member
Registered: 24th Jan 04
Location: Darwin, NT Australia.
User status: Offline
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Strong lifts 5x5 boom!
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