Hey, can some1 help me with my diet

Richo · 12-22-2005, 09:26 AM

I HAVE NO DIET!!!

i was wondering if the good people here at IronMass can put all there ideas together and put together a diet for me.

I'm 17, 51kg (110lbs) and yeah. if you look at my thread in post your pictures you can see my build, and my goals etc and if oyu check out my log in logs, you can see my training and such.

i am a very active (cardio wise) person. i always run, play basketball and other sports for fun, bike, fun at the pool, and work burns up a bit of energy.

any help would be great boys and girls and beasts (lol in a good way)

**Sixpack** · 12-22-2005, 10:47 AM

My advice is to research and read up on nutrition and read the stickies at the top of the page. Make up a diet then post it and allow us to analyze it.

Maniak1027 · 12-22-2005, 07:27 PM

Yea man, can't expect us to do it for you, should we lift for you too! Half the fun is learning for yourself so you don't need to rely on others and you could one day maybe even help others!

**DJSTARER** · 12-23-2005, 03:20 AM

Agreed.

We have all payed our dues....

Don't forget the multi

Hybrid · 12-23-2005, 09:30 PM

Here's a diet I used to follow. It's around 3500 calories (w/o dinner, you'll see it....) you can use this as a frame to build off of if you want.

Meal One - 6:50ish CALORIES PROTEIN CARBS FATS
2 scoops whey protein + 16oz water 240 44 8 4
1 cup oats 300 10 54 2.5
1 banana 132 1 31 .4
TOTALS: 672 Calories - 55g Protein - 96g Carb - 7g Fat

Meal Two - 9:50ish
2 cans tuna 300 65 0 2.5
3/4 cup whole wheat pasta 180 4 33 1
TOTALS: 480 Calories - 73g Protein - 45g Carb - 4g Fat

Meal Three - 12:50ish
1/2 Cup Unshelled peanuts 682 26.8 23 53.7
TOTALS: 682 Calories - 26.8g Protein - 23g Carb - 53.7g Fat

Meal Four - 3:50ish
1 cup brown rice 300 8 46 2
10oz Chicken Breast 254 58 0 3.8
TOTALS: 554 Calories - 66g Protein - 46g Carbs - 5.8g Fats

==WORKOUT==
=Post Workout= (This will be anytime during the day)
2 scoops whey in water 240 44 8 4
2 banana 264 2 62 .8
TOTALS: 304 Calories - 46g Protein - 70g Carbs - 4.8g Fats

Meal Five (PWO and Dinner)
SAMPLE MEAL FIVES, WILL BE DIFFERENT EACH DAY.
8oz chicken breast (203 cal) + 1 cup brown rice (300 cal)
1 can tuna (150 cal) + 1 1/2 cup Healthy Harvest Pasta (360 cal)
8oz round eye (377) + salad (100 at most)
ALL DINNERS ARE BELOW THE 538 CAL CUT OFF FOR 3500.

Meal Six - 10 PM
2 scoops calcium caseinate in water 230 50 0 1.5
TOTALS: 230 Calories - 50g Protein - 0g Carb - 1.5g Fat

=FINAL TOTALS WITHOUT DINNER=
Calories: 2962
Protein: 316.8
Carbs: 280
Fats: 76.8

**MurphMan** · 12-23-2005, 09:58 PM

Quote:

Originally Posted by Hybrid

Here's a diet I used to follow. It's around 3500 calories (w/o dinner, you'll see it....) you can use this as a frame to build off of if you want.

Meal One - 6:50ish CALORIES PROTEIN CARBS FATS
2 scoops whey protein + 16oz water 240 44 8 4
1 cup oats 300 10 54 2.5
1 banana 132 1 31 .4
TOTALS: 672 Calories - 55g Protein - 96g Carb - 7g Fat

Meal Two - 9:50ish
2 cans tuna 300 65 0 2.5
3/4 cup whole wheat pasta 180 4 33 1
TOTALS: 480 Calories - 73g Protein - 45g Carb - 4g Fat

Meal Three - 12:50ish
1/2 Cup Unshelled peanuts 682 26.8 23 53.7
TOTALS: 682 Calories - 26.8g Protein - 23g Carb - 53.7g Fat

Meal Four - 3:50ish
1 cup brown rice 300 8 46 2
10oz Chicken Breast 254 58 0 3.8
TOTALS: 554 Calories - 66g Protein - 46g Carbs - 5.8g Fats

==WORKOUT==
=Post Workout= (This will be anytime during the day)
2 scoops whey in water 240 44 8 4
2 banana 264 2 62 .8
TOTALS: 304 Calories - 46g Protein - 70g Carbs - 4.8g Fats

Meal Five (PWO and Dinner)
SAMPLE MEAL FIVES, WILL BE DIFFERENT EACH DAY.
8oz chicken breast (203 cal) + 1 cup brown rice (300 cal)
1 can tuna (150 cal) + 1 1/2 cup Healthy Harvest Pasta (360 cal)
8oz round eye (377) + salad (100 at most)
ALL DINNERS ARE BELOW THE 538 CAL CUT OFF FOR 3500.

Meal Six - 10 PM
2 scoops calcium caseinate in water 230 50 0 1.5
TOTALS: 230 Calories - 50g Protein - 0g Carb - 1.5g Fat

=FINAL TOTALS WITHOUT DINNER=
Calories: 2962
Protein: 316.8
Carbs: 280
Fats: 76.8

The guy weighs 110 lbs........................he'll just get fat eating all of those cals.

Richo · 12-23-2005, 10:16 PM

thanks hyrbrid for the diet, but in my household i don't have have really any of that food. and as for tuna, I HATE IT. i've had it b4 n nearly spewed.

i want a high carb high protein diet for my new athletic program. below is some foods we normally have at home, can ppl rate how good they r for every thing, such as carbs, protein, vitamens, cals, nutrients etc

Pasta w/ pasta sauce
Hamburgers w/nothing except in bread (cooked in a fry pan)
Sausages w/nothing except in bread (cooked in a fry pan
Toast
Apples
Bananas
Parsties (homemade)
Pies (homemade)
Roasts (chicken, pork, lamb.... however, cooked with oil)
Potatoe
Cereals (rice bubbles, nutri-grain)

thats all i can think of at the moment. also i was thinking of getting them K-time health bars,mulsi-bars etc. r they good?

also them nutri-grain bars? should i buy a lot of them and snack of them throughout the day?
]
thanks for any help

**MurphMan** · 12-23-2005, 11:43 PM

Quote:

Originally Posted by Richo

thanks hyrbrid for the diet, but in my household i don't have have really any of that food. and as for tuna, I HATE IT. i've had it b4 n nearly spewed.

i want a high carb high protein diet for my new athletic program. below is some foods we normally have at home, can ppl rate how good they r for every thing, such as carbs, protein, vitamens, cals, nutrients etc

Pasta w/ pasta sauce
Hamburgers w/nothing except in bread (cooked in a fry pan)
Sausages w/nothing except in bread (cooked in a fry pan
Toast
Apples
Bananas
Parsties (homemade)
Pies (homemade)
Roasts (chicken, pork, lamb.... however, cooked with oil)
Potatoe
Cereals (rice bubbles, nutri-grain)

thats all i can think of at the moment. also i was thinking of getting them K-time health bars,mulsi-bars etc. r they good?

also them nutri-grain bars? should i buy a lot of them and snack of them throughout the day?
]
thanks for any help

You really can eat what you like right now, just make sure that it isn't loaded with sugar. You are just starting this BBing thing, so just make sure you eat 5 times/day and keep it balanced with a 40/30/30 or 40/40/20 (or close) ratio of carbs/protein/fats, and make sure your fats come from good sources of fats, such as olive oil, flax oil, etc....just make sure it isn't saturated and/or alot of animal fat. Good fats won't make you fat as long as they are in the right proportion with your diet, don't be afraid of eating good fats.

**Sixpack** · 12-23-2005, 11:47 PM

Exactly you will have to adjust your eating habits. Its just something you have to do an is all part of BB but its also important not too start so strict or else you will not follow it at all. Avoid any processed type carbs or prepackaged foods . Opt for whole grains, fresh fruits -veggies, brown rice, sweet potatoes, lean meats and healthy fats such as olive oil, natural PB, almonds, walnuts low fat dairy products. If you need a grocery list email me,. I will give you the one i give to my clients.
Best of luck

**DJSTARER** · 12-23-2005, 11:57 PM

SIX is right as usual. Rarely I see people start off super strict. Just eat often, and keep an eye on the scale. Make sure (even though u are an ecto) you arn't gaining any more than 1 pound per week.

Oats are one of the cheapest foods out there. They are HUGE part of a good diet. Just ask ur parents to pick them up. A 42 OZ container (which should last about 1 week) will only set you back 2 or 3 bucks. As for protein, eggs are the cheapest. At first, ur family won't understand the number of eggs ur eating. When I am home, I eat some 2 dozen eggs daily. I do 1 yolk for every fluid cup of whites simply as a way to slow digestion and up the total Kcals.

Don't forget your multi

Hybrid · 12-26-2005, 11:05 PM

Quote:

Originally Posted by MurphMan

The guy weighs 110 lbs........................he'll just get fat eating all of those cals.

The diet I gave him was just a frame. He could tweak the quantities and lower the calories.

**MurphMan** · 12-27-2005, 12:06 AM

Quote:

Originally Posted by Hybrid

The diet I gave him was just a frame. He could tweak the quantities and lower the calories.

I know...he's just begining though and he asked for a diet, so I didn't want him to just take it at face value and copy it. I want him to understand about how to begin eating properly. I wasn't knocking your diet......

brickt. · 12-27-2005, 12:08 AM

This is an article by Dr. John Berardi. It's a good starting point in making diets. From there you can move on to more 'advanced' diets, per se.

http://www.t-nation.com/findArticle....icle=291seven2

brickt. · 12-27-2005, 12:14 AM

Quote:

Originally Posted by Richo

Pasta w/ pasta sauce Pasta is heavy on cals and carbs, I prefer oats.
Hamburgers w/nothing except in bread Get "Lean Aussie Burgers" from woolies, they taste good
Sausages w/nothing except in bread Sausages are terrible, sorry man. I know, I used to love them. Usually poor quality meat, filler carbs and lots of sat fat.
Toast Get "Burgen" breads, or "Country Life" (CL is frozen at stores)
Apples Good
Bananas Good for Breakfast and after training
Parsties (homemade) I would say not good
Pies (homemade) I would say not good
Roasts (chicken, pork, lamb.... however, cooked with oil) Could be worse, but try get leaner cuts of the meat
Potatoe Opt for Sweet Potato's (they taste 1000000x better than white btw), but white is ok i guess
Cereals (rice bubbles, nutri-grain) Terrible. Crap processed carbs. Get Oats, you will learn to love them. I'm serious.

My opinions in Bold. Remember to ease into it, otherwise you're likely to hate it. I used to eat Hungry Jack's, Subway, Sausages, Pies etc. Now, I eat daily: Lots of meat, especially beef, whole eggs, lots of veggies, nuts, olive oil, avacado. Oats and Sweet Potato for carbs, depending on the day/activity. I'm very strict about my diet, so take what I say with a pound of salt.

brickt. · 12-27-2005, 12:26 AM

Sorry for triple post, but here's my typicalish diet for a workout day.

M1
1 Cup Oats
Lean Protein Source: Eggwhites, Chicken, Protein Powda
Supplements: Fishoil etc etc

M2
Whey
30g Dextrose
0.5 cup oats

M3
1 Cup Oats or Sweet Potato
Lean Protein Source
Supplements: Fishoil etc etc

M4
4 Whole Eggs
Almonds
Veggies

M5
Not as lean protein source: Beef, Salmon
Extra Virgin Olive Oil or Almonds
Veggies

M6
Slow Digesting Protein Shake
Cottage Cheese
Some sort of healthy fat source - Natural Peanut Butter, Almonds, EVOO
Supplements: Fishoil

*To those who might be wondering about the P+F, P+C meals, I'm not sold on the theory, but I do it as it makes my meal planning easier.*

**A.FreeRadical** · 12-27-2005, 12:50 AM

Quote:

Originally Posted by brickt.

My opinions in Bold. Remember to ease into it, otherwise you're likely to hate it. I used to eat Hungry Jack's, Subway, Sausages, Pies etc. Now, I eat daily: Lots of meat, especially beef, whole eggs, lots of veggies, nuts, olive oil, avacado. Oats and Sweet Potato for carbs, depending on the day/activity. I'm very strict about my diet, so take what I say with a pound of salt.

I agree, brickt. Except the part about taking a pound of salt.

Richo, if you are going to do this, you have to cut out the worst part of the things that you eat to make room for the kinds of foods that are healthy and that will make you grow. You don't have room for lots of saturated fats (sausages, pie crusts, Pastries, etc.) and lots of empty carbs like white bread, white potatoes and junk cereals. (Once per week on any of these is not going to kill your growth plan, but you can't plan on eating junk like this every day.

I am probably not quite as strict as brickt, but I would never start off with a plan that is loaded with saturated fats and empty carbs. You wouldn't add water to your car's gas tank to improve its milage, would you? Get the junk out of your diet so you can put the right fuel in your body for the kind of growth that you say you want.

*

**A.FreeRadical** · 12-27-2005, 12:57 AM

Quote:

Originally Posted by brickt.

*To those who might be wondering about the P+F, P+C meals, I'm not sold on the theory, but I do it as it makes my meal planning easier.*

I am not either, but I find it interesting that most really bad junk foods purposely have bad [C]arbs + bad [F]ats predominately in them. These seem to sell quite well. So, in a sense, if you can get average folks to avoid C+F in the same meal (or food), you have done them a good deed. In theory.

*

12-22-2005, 09:26 AM	#1
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Hey, can some1 help me with my diet I HAVE NO DIET!!! i was wondering if the good people here at IronMass can put all there ideas together and put together a diet for me. I'm 17, 51kg (110lbs) and yeah. if you look at my thread in post your pictures you can see my build, and my goals etc and if oyu check out my log in logs, you can see my training and such. i am a very active (cardio wise) person. i always run, play basketball and other sports for fun, bike, fun at the pool, and work burns up a bit of energy. any help would be great boys and girls and beasts (lol in a good way) __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

12-22-2005, 10:47 AM	#2
Sixpack Optimum Sponsored athlete Join Date: May 2005 Location: Arizona Posts: 867 Recipes: 0 Rep Power: 15	My advice is to research and read up on nutrition and read the stickies at the top of the page. Make up a diet then post it and allow us to analyze it. __________________ ["Tough Times Don't Last But Tough People Do" My Pops RIP http://www.optimumnutrition.com/ "Fueling your desire for success" www.rippedacadamy.com Mod-massmonsterz.com ISSA certified

12-23-2005, 03:20 AM	#4
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,048 Recipes: 0 Rep Power: 114	Agreed. We have all payed our dues.... Don't forget the multi __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

12-23-2005, 09:30 PM	#5
Hybrid IMPC Contestant Join Date: Oct 2005 Location: Gibsonia PA Posts: 824 Recipes: 0 Rep Power: 13	Here's a diet I used to follow. It's around 3500 calories (w/o dinner, you'll see it....) you can use this as a frame to build off of if you want. Meal One - 6:50ish CALORIES PROTEIN CARBS FATS 2 scoops whey protein + 16oz water 240 44 8 4 1 cup oats 300 10 54 2.5 1 banana 132 1 31 .4 TOTALS: 672 Calories - 55g Protein - 96g Carb - 7g Fat Meal Two - 9:50ish 2 cans tuna 300 65 0 2.5 3/4 cup whole wheat pasta 180 4 33 1 TOTALS: 480 Calories - 73g Protein - 45g Carb - 4g Fat Meal Three - 12:50ish 1/2 Cup Unshelled peanuts 682 26.8 23 53.7 TOTALS: 682 Calories - 26.8g Protein - 23g Carb - 53.7g Fat Meal Four - 3:50ish 1 cup brown rice 300 8 46 2 10oz Chicken Breast 254 58 0 3.8 TOTALS: 554 Calories - 66g Protein - 46g Carbs - 5.8g Fats ==WORKOUT== =Post Workout= (This will be anytime during the day) 2 scoops whey in water 240 44 8 4 2 banana 264 2 62 .8 TOTALS: 304 Calories - 46g Protein - 70g Carbs - 4.8g Fats Meal Five (PWO and Dinner) SAMPLE MEAL FIVES, WILL BE DIFFERENT EACH DAY. 8oz chicken breast (203 cal) + 1 cup brown rice (300 cal) 1 can tuna (150 cal) + 1 1/2 cup Healthy Harvest Pasta (360 cal) 8oz round eye (377) + salad (100 at most) ALL DINNERS ARE BELOW THE 538 CAL CUT OFF FOR 3500. Meal Six - 10 PM 2 scoops calcium caseinate in water 230 50 0 1.5 TOTALS: 230 Calories - 50g Protein - 0g Carb - 1.5g Fat =FINAL TOTALS WITHOUT DINNER= Calories: 2962 Protein: 316.8 Carbs: 280 Fats: 76.8 __________________ If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

12-23-2005, 10:16 PM	#7
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	thanks hyrbrid for the diet, but in my household i don't have have really any of that food. and as for tuna, I HATE IT. i've had it b4 n nearly spewed. i want a high carb high protein diet for my new athletic program. below is some foods we normally have at home, can ppl rate how good they r for every thing, such as carbs, protein, vitamens, cals, nutrients etc Pasta w/ pasta sauce Hamburgers w/nothing except in bread (cooked in a fry pan) Sausages w/nothing except in bread (cooked in a fry pan Toast Apples Bananas Parsties (homemade) Pies (homemade) Roasts (chicken, pork, lamb.... however, cooked with oil) Potatoe Cereals (rice bubbles, nutri-grain) thats all i can think of at the moment. also i was thinking of getting them K-time health bars,mulsi-bars etc. r they good? also them nutri-grain bars? should i buy a lot of them and snack of them throughout the day? ] thanks for any help __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

12-22-2005, 07:27 PM	#3
Maniak1027 Amateur Join Date: Nov 2005 Location: NJ Posts: 29 Recipes: 0 Rep Power: 0	Yea man, can't expect us to do it for you, should we lift for you too! Half the fun is learning for yourself so you don't need to rely on others and you could one day maybe even help others!

12-23-2005, 11:47 PM	#9
Sixpack Optimum Sponsored athlete Join Date: May 2005 Location: Arizona Posts: 867 Recipes: 0 Rep Power: 15	Exactly you will have to adjust your eating habits. Its just something you have to do an is all part of BB but its also important not too start so strict or else you will not follow it at all. Avoid any processed type carbs or prepackaged foods . Opt for whole grains, fresh fruits -veggies, brown rice, sweet potatoes, lean meats and healthy fats such as olive oil, natural PB, almonds, walnuts low fat dairy products. If you need a grocery list email me,. I will give you the one i give to my clients. Best of luck __________________ ["Tough Times Don't Last But Tough People Do" My Pops RIP http://www.optimumnutrition.com/ "Fueling your desire for success" www.rippedacadamy.com Mod-massmonsterz.com ISSA certified

12-23-2005, 11:57 PM	#10
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,048 Recipes: 0 Rep Power: 114	SIX is right as usual. Rarely I see people start off super strict. Just eat often, and keep an eye on the scale. Make sure (even though u are an ecto) you arn't gaining any more than 1 pound per week. Oats are one of the cheapest foods out there. They are HUGE part of a good diet. Just ask ur parents to pick them up. A 42 OZ container (which should last about 1 week) will only set you back 2 or 3 bucks. As for protein, eggs are the cheapest. At first, ur family won't understand the number of eggs ur eating. When I am home, I eat some 2 dozen eggs daily. I do 1 yolk for every fluid cup of whites simply as a way to slow digestion and up the total Kcals. Don't forget your multi __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

12-27-2005, 12:08 AM	#13
brickt. Amateur Join Date: Nov 2005 Location: Australia Posts: 74 Recipes: 0 Rep Power: 3	This is an article by Dr. John Berardi. It's a good starting point in making diets. From there you can move on to more 'advanced' diets, per se. http://www.t-nation.com/findArticle....icle=291seven2 __________________ Success through Self-Loathing

12-27-2005, 12:26 AM	#15
brickt. Amateur Join Date: Nov 2005 Location: Australia Posts: 74 Recipes: 0 Rep Power: 3	Sorry for triple post, but here's my typicalish diet for a workout day. M1 1 Cup Oats Lean Protein Source: Eggwhites, Chicken, Protein Powda Supplements: Fishoil etc etc M2 Whey 30g Dextrose 0.5 cup oats M3 1 Cup Oats or Sweet Potato Lean Protein Source Supplements: Fishoil etc etc M4 4 Whole Eggs Almonds Veggies M5 Not as lean protein source: Beef, Salmon Extra Virgin Olive Oil or Almonds Veggies M6 Slow Digesting Protein Shake Cottage Cheese Some sort of healthy fat source - Natural Peanut Butter, Almonds, EVOO Supplements: Fishoil To those who might be wondering about the P+F, P+C meals, I'm not sold on the theory, but I do it as it makes my meal planning easier. __________________ Success through Self-Loathing

12-27-2005, 01:20 AM	#18
The Booger Pro Stature Join Date: Nov 2005 Location: Look left. Posts: 664 Recipes: 0 Rep Power: 11