[chill543]

ok, so im the kind of guy, who doesnt eat powders ect
could anybody outline some benificial nutrients for these activities
4 hours of judo per week
2 hours of gymnastics
ocassional football too

i really dont know were to start and thought the best place would be here ha

i want to loose some fat from the lower belly ( but obv, you cant spot loos fat) and put on some muscle in my core to and poss my shoulders, arm back ect,

just not sure on the minerals or calories needed :/
or could someone point me in a direction were i could learn more?

[jenwalker]

make sure you're taking on a lot of protein for muscle repair as that's a heavy schedule! white meats like chicken and turkey as well as fish like mackerel, kippers are better than red meat like beef etc. I'm with you on not taking powders/supplements etc. if you eat right then your body should be able to train just as hard, fast, long because the nutrients is coming from the food right? If you're intending to work out more (to put on muscle) then I wouldn't bother changing anything to your calorie intake, start up a routine and if you are then still carrying a bit of weight then you can reduce the amount of calories, or just eat a bit smarter. I subscribe to this American nutritionist called Mike Geary, not sure what his website is but just google it. He's a bit of a fitness freak and cheesy American, and occasionally tries to get you to buy something, but other than that, his tips are quite handy. Hope this helps