Advice on diet and exercise
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I am 170cm and weigh 50kg. My % body fat is 5%.
I am interested in increasing my muscle mass. I wake up at 5am to jog (5km) everyday before doing other weight lifting exercises until 7am. After breakfast, i will rest for a while before carrying on my weight lifting for another 1hr.
My diet:
Breakfast (after jogging): Some nuts, 1 freshly squeezed lemon + water/greentea + supplements
morning snack (7am): 1 bowl around 70g of whole grain cereal + 1 scoop protein whey shake mixed with soybean milk + some nuts
pre-lunch: 2 servings of fruit (e.g. apple, pear, orange)
Lunch: 2 slices of wholemeal softgrain bread + 1 can tuna/ 1 piece chicken breast OR 2 eggs+cottage cheese
Pre dinner: 2 servings of fruits + nuts
Dinner (7pm): 1 fish fillet (steamed) and 1 beancurd plus broccoli, carrot, bittergourd, chilli, etc soup.
10pm: SLEEP!!
Can anyone gimme advice on my diet please? Thanks in advance!!
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Eat 3-4x as much meat as you are eating now.
Eat more eggs
Eat more fruits and vegetables
Stop running
Start lifting heavy sh1t
You may be skinny, but I'm very sure you're not at 5% body fat. -
you eat so little?
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1 can of tuna is the right amount of proteins for one meal. Its enuf what.....
But i tot you only drink protein whey either before or after a very heavy training? -
for lunch 2 piece of bread and 1 can of tuna a lot meh?Originally posted by davidche:1 can of tuna is the right amount of proteins for one meal. Its enuf what.....
But i tot you only drink protein whey either before or after a very heavy training?
normally during intense training periods I eat 1 can of tuna for supper.... Definitely too little for lunch... -
body fat 5%
don't we need at least 19-20% for general well being? -
5%?! I would love to have 5% bodyfat!! All the muscles would be so defined!
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No we don't. If not I'll be dead.Originally posted by MyParentsDunWanMe:body fat 5%
don't we need at least 19-20% for general well being? -
Nope.Plenty of people out there with 15%.Originally posted by MyParentsDunWanMe:body fat 5%
don't we need at least 19-20% for general well being?
Maybe you mistook a source's intepratation of 19-20% as acceptable for something else. -
Thanks for all the replies, so how many % body fat should i achieve? Oh, I train with a pair of 7.5kg dumb bells. Now saving up for extra weights..
Regarding the lunch, I usually feel quite full after 1 can of tuna and 2 slices of bread.. Should i double my lunch intake? (which means 1 can tuna +2 slices of bread and after an hr, another can of tuna + 2 slices of bread) -
Well, I could be wrong about body fat.
'Health experts emphasize that any body fat standards should allow for wide differences in inherited body types and changes that may be normal as we age. One accepted standard states that women should aim for a range of 19 to 35 percent body fat, while adult men strive for 8 to 25 percent. Athletes have slightly lower ranges, but going below 5 percent fat in men, or 16 percent fat in women, poses health risks and doesnÂ’t increase performance.'
Source http://www.msnbc.msn.com/id/10001253/ -
why don't just eat red meat? Or just normal cai peng with 2 meat 2 vege.Originally posted by thuramrocky:Thanks for all the replies, so how many % body fat should i achieve? Oh, I train with a pair of 7.5kg dumb bells. Now saving up for extra weights..
Regarding the lunch, I usually feel quite full after 1 can of tuna and 2 slices of bread.. Should i double my lunch intake? (which means 1 can tuna +2 slices of bread and after an hr, another can of tuna + 2 slices of bread)
To grow or recover, it is not only protein. Carbs and fat intake are also important. When I say fats, I mean unsaturated fats. -
Save up for a gym membership instead.Originally posted by thuramrocky:Thanks for all the replies, so how many % body fat should i achieve? Oh, I train with a pair of 7.5kg dumb bells. Now saving up for extra weights..
Regarding the lunch, I usually feel quite full after 1 can of tuna and 2 slices of bread.. Should i double my lunch intake? (which means 1 can tuna +2 slices of bread and after an hr, another can of tuna + 2 slices of bread) -
agreedOriginally posted by galapogos:Save up for a gym membership instead.
or just spend $2.50 to a clubfitt gym for per entry, $1.50 if you are a poly student and below I think. Best to have one training partner to motivate and help spot you