Help in finding the right nutrition and workout

[Andy1337]

Hi, i've been working out for around 8months now and gone from a podgy 150pounds to a slight 133pounds. I'm a small build a 5' 7".

My workout program consisted of five days a week working 1day cardio fat burning and the other weights. I haven't been using supps only keeping to a 2000 calorie diet with a weekend splurge.

Now although 8months down the line i've transformed from 150pounds to 133pounds i do feel rather puny and lost strength.

My reason for this type of workout was being with a PT who worked with me doing weights and core workouts. Her feelings was seeing how my body fat was still 22% at the age of 40 i still neeeded to lose fat and try and retain muscle so no protein shakes etc.

Anyhow, i went to a nutrition seminar and ask the guy taking it who told me i should avoid CV and take whey protein post workout and L-glutamine plus creatine pre workout and do weights for 40mins sessions.

http://mylinuxbox.googlepages.com/me3

Above is a link to a few picks of my progresion.

Any help would be appreciated.

[Tejmik]

Andy,
first off, great job on loosing the weight. Not many even make it that far. you should be proud of yourself.

Now im going to just address only what I know, or think I can help with theres no point in my trying to cover something i know nothing about.

http://forum.bodybuilding.com/showthread.php?t=272067 This is a great thread talking about pre and post nutrition in regards to the workout. Nutrition is so huge, and Protien especially for the guy going to the gym. With out protien your muscles have little chance to rebuild themselves, you'll end up doing more harm than good.

A good rule of thumb for protien intake... You should get a minimum of 1 gram of protien per pound of body weight. If your lifting it should be more around 1.5g to 2g of protien / lbs.

Whey protien in the form of a shake is good before and after the workout. It gets into your body quickly when your muscles need it most. You can get more details on that and what other sources of food you need with the above link.

Because our body compositions change over the years, and our needs are different, I wouldnt be able to suggest anything else as far as suplements. Perhaps someone else more educated could do that.

I personally dont take anything other than my protien powder. I eat whole foods on a pretty strict diet ouside of my pre and post workout shakes.

The more muscle your able to put on, the more fat youll be burning in the course of a day. As long as it works into your fitness plan I dont see how Cardio would ever be a bad thing. You certianly dont want to over do it, but getting your heart rate up and maintaining it for 10, 20, 30 minutes can only help. Especially since it looks like your doing cardio on a seperate day.

Hope some of this helps for you.