Need a good diet (ATM its CRAP)

**jiza101** · 05-08-2005, 08:46 AM

Hi guys,
Ive been bbing (seriously) for 3 months, and my diet has never been good. Basically i snack on foods like fruit, and vegetables, and i don't get much protein. Ive tried tuna and nearly barfed, and i can just chow down eggs in the morning (scrambled), but i figure whats the point of lifting weights if your diet isnt good. So here i am, i have some whey concentrate, isolate, chicken breasts, bread, rice, veges, fruit, steak (at night), and the other usuals (oats, cereals, full cream milk). Im currently bulking, but im carrying some fat, but i need muscle before i cut, so thats why im bulking. I weight 201 pounds atm, at 6ft1, and i just turned 18. If you guys could give me a ruff layout, it would help alot, i am also at uni, and workouts are usualy around miday. Appreciate the work dudes

BigMace255 · 05-09-2005, 04:39 PM

Here is a good list of what to go shopping for:

http://www.bodybuilding.com/fun/stella9.htm

Here are some fun ideas to mix it up with your meals

http://www.bodybuilding.com/fun/guide10.htm

**jiza101** · 05-09-2005, 10:20 PM

Quote:

Originally Posted by BigMace255

Here is a good list of what to go shopping for:

http://www.bodybuilding.com/fun/stella9.htm

Here are some fun ideas to mix it up with your meals

http://www.bodybuilding.com/fun/guide10.htm

Ta mate, now i just need to set up a diet :p

101101 · 05-10-2005, 02:44 AM

What's your weight at right now, and bf (not necessary, but is good to know in this case) -- also what are goals? Lose weight? Gain Weight?

**jiza101** · 05-10-2005, 07:48 AM

Quote:

Originally Posted by 101101

What's your weight at right now, and bf (not necessary, but is good to know in this case) -- also what are goals? Lose weight? Gain Weight?

Im 201 pounds, around 24% BF, and im trying to pack on as much muscle, then do a big cut. I realised it would be pointless to cut if i didn't have any muscle under the fat im carrying, so thats why i decided to go for the option of putting on muscle.

BigMace255 · 05-10-2005, 03:23 PM

Quote:

Originally Posted by jiza101

Im 201 pounds, around 24% BF, and im trying to pack on as much muscle, then do a big cut. I realised it would be pointless to cut if i didn't have any muscle under the fat im carrying, so thats why i decided to go for the option of putting on muscle.

If you've got that much BF and weight carrying around, then you've probably got enough muscle to facilitate a cut.

Most of my friends as large as you are probably around 20% BF, and are semi-strong compared to me (being 50 pounds lighter.)

One of my friends, possibly like you, is an exception. He's 205 Pounds, Arm curls as much as me, and Benchpresses a mere 10 pounds more. Not sure how worried you are about the amount of muscle mass you've already got, but if you're at 24% BF, then I would recommend a cutting cycle to get you down around 15%, then get another bulk to put on muscle mass.

101101 · 05-10-2005, 07:47 PM

Quote:

Originally Posted by jiza101

Im 201 pounds, around 24% BF, and im trying to pack on as much muscle, then do a big cut. I realised it would be pointless to cut if i didn't have any muscle under the fat im carrying, so thats why i decided to go for the option of putting on muscle.

Hmm.. Well, in a case such as that, a clean diet may help you shed some fat either way -- but since you are tyring to gain mass you'd probably want to eat very clean, as putting on more fat will make your cut a serious pain in the ass, and you don't want it very long; if you're doing something wrong you're risking the gains you worked hard for.

Height?
Personally, I'd go w/ 1 g protein per lb of bodyweight, and maybe try for 1 to 2 g of carbs per lb of bodyweight .. shoot for .14-.2 g/lb of bodyfat of unsaturated fats (make sure you get your omega fatty acids too!)

See where that gets you, and keep track of your bodyfat w/ it. If you're gaining weight too fast or your bodyfat is going up, drop some of the fats first as they're very Calorie dense -- if you're not gaining try upping the carbs a tiny bit.

What's your schedule like? School, meal availability?

**jiza101** · 05-11-2005, 12:37 AM

:p

Quote:

Originally Posted by 101101

Hmm.. Well, in a case such as that, a clean diet may help you shed some fat either way -- but since you are tyring to gain mass you'd probably want to eat very clean, as putting on more fat will make your cut a serious pain in the ass, and you don't want it very long; if you're doing something wrong you're risking the gains you worked hard for.

Height?
Personally, I'd go w/ 1 g protein per lb of bodyweight, and maybe try for 1 to 2 g of carbs per lb of bodyweight .. shoot for .14-.2 g/lb of bodyfat of unsaturated fats (make sure you get your omega fatty acids too!)

See where that gets you, and keep track of your bodyfat w/ it. If you're gaining weight too fast or your bodyfat is going up, drop some of the fats first as they're very Calorie dense -- if you're not gaining try upping the carbs a tiny bit.

What's your schedule like? School, meal availability?

Im 6ft2, and im currently at University, ive been working out seriously for around 3 months, and i feel im seeing gains. I will try get some pics up to let you decide since, i used a scale to measure my bf, duno if its accurate, it sends elictrical pulses threw your body, and tests your water %, or something then tells you your bf. Im honestly not really that fat, i just carry most of it on my chest and stomach, and my legs are pretty big compared to my upper body. Ill get some pics up and hope that can make it easier to judge my next plan of action

**johnsbod** · 05-11-2005, 01:45 AM

Quote:

Originally Posted by jiza101

:p
Im 6ft2, and im currently at University, ive been working out seriously for around 3 months, and i feel im seeing gains. I will try get some pics up to let you decide since, i used a scale to measure my bf, duno if its accurate, it sends elictrical pulses threw your body, and tests your water %, or something then tells you your bf. Im honestly not really that fat, i just carry most of it on my chest and stomach, and my legs are pretty big compared to my upper body. Ill get some pics up and hope that can make it easier to judge my next plan of action

Measurements taken on those type of scales can vary quite a bit depending on when you take them. If you post some pics people might be able to give you a better asessment.

**jiza101** · 05-11-2005, 02:02 AM

Quote:

Originally Posted by johnsbod

Measurements taken on those type of scales can vary quite a bit depending on when you take them. If you post some pics people might be able to give you a better asessment.

Yer ill take some tonight

**jiza101** · 05-11-2005, 02:02 AM

Quote:

Originally Posted by johnsbod

Measurements taken on those type of scales can vary quite a bit depending on when you take them. If you post some pics people might be able to give you a better asessment.

Someone will have to teach me how to pose

Diab0lic · 05-11-2005, 11:35 AM

Id suggest getting into a routine of meals and just adjust the calories to what is desired. So you need to know all your stats including BMR, BF% and weight to find you maintennance calories. Once you know this youre set to create your diet.

Lets say you need 3200 calories to start a bulk. You'd probably be starting at 500 calories over maintennance calories and increase it as necessary from there.

Best ratio for bulking IMO is 40/40/20 which is 40% calories from protein, 40% calories from carbs and 20% from fat.

This makes 1,280 calories from carbs, 1,280 calories from protein and 640 from fat.

This is 320 grams of protein, 320 grams of carbs and 71 grams of fat.

If you wanted to cut, you'd need to lower the calories and adjust the ratios slightly IMO, say 50/30/20 P C F

I start cutting at 200 calories below maintennance and take it from there. Im not in a hurry to lose fat, coz I want to spare ALL my muscle.

This would mean 2500 calories. 1250 calories from protein, 750 from carbs, and 500 from fat.

This is 312g protein, 187g carbs, 55g fat.

Now this is how I do it and it works well for me, but it sounds like you have a similar bodytype to when I started so it may well work for you. You maintennance calories will not be exactly 2700 so youll need to adjust it to your figures, but it shouldnt be too far off.

Now, down to the food

Ill post up an example of my bulking and cutting diet. Its just a typical day, I like to vary my food as much as poss, so Im always having different stuff.

Here is where you can choose your foods from, this is as complete a list as you'll easily find.

NUTRIENTS & WHERE TO FIND 'EM

Example bulking diet:

8:00am Rolled oats, banana, raisins, yoghurt, whey shake w/milk, multi, green tea.

10:30am Steak sandwich with wholewheat bread, tomato, onion, lettuce, cheese

1:00pm Chicken breast, mixed veges, sweet potatoes, peanuts

4:00pm Rolled oats, whey w/milk, flaxseed oil, green tea

5:00 pm Workout

6:30 pm dextrose + whey in water, apples, sweet potato, multi, green tea

8:30pm Tuna, mixed veges, brown rice, flaxseed oil

11:00pm Full milk Cottage cheese, cashews, mixed veges

All meals are about the same calorie wise, but I dont have fat for breakfast or post-workout because thats when you want some fast digesting protein as you are most catabolic at these times.

My post workout meal actually is a bit larger calorie, carb and protein wise than other meals. On non workout days, the dextrose gets dumped and the whey will be in milk.

Example cutting diet:

Here I go as much for whole foods as possible. I eliminate dairy except for my nightly cottage cheese which changes to 1%, and I drop out some of the complex carbs for fibrous carbs. I dont have as much dex pwo either as I try to keep insulin well under control when cutting. Red meat is changed for white fish, tottal protein stays bout the same as bulking but is a higher % of the total.

8:00am Rolled oats, banana, yoghurt, whey shake w/water, multi, green tea.

10:30am Fish fillet on wholewheat bread, tomato, onion, lettuce, green tea

1:00pm Chicken breast, mixed veges, sweet potatoes, peanuts

4:00pm Rolled oats, tuna, flaxseed oil, green tea

5:00 pm Workout

6:30 pm dextrose + whey in water, apples, sweet potato, multi, green tea

8:30pm Chicken breast, mixed veges, flaxseed oil

11:00pm 1% Cottage cheese, cashews, mixed veges

As you can see its not that much diff to the bulking diet, just a little less carbs and total calories.

Anyway, hope that gives you a few pointers, Ive tried to cover too much in one post, but Ive tried to be concise. Hit me up with some questions.

I suppose you know about www.fitday.com, worth a look if you havnt already

**jiza101** · 05-11-2005, 10:10 PM

Quote:

Originally Posted by Diab0lic

Id suggest getting into a routine of meals and just adjust the calories to what is desired. So you need to know all your stats including BMR, BF% and weight to find you maintennance calories. Once you know this youre set to create your diet.

Lets say you need 3200 calories to start a bulk. You'd probably be starting at 500 calories over maintennance calories and increase it as necessary from there.

Best ratio for bulking IMO is 40/40/20 which is 40% calories from protein, 40% calories from carbs and 20% from fat.

This makes 1,280 calories from carbs, 1,280 calories from protein and 640 from fat.

This is 320 grams of protein, 320 grams of carbs and 71 grams of fat.

If you wanted to cut, you'd need to lower the calories and adjust the ratios slightly IMO, say 50/30/20 P C F

I start cutting at 200 calories below maintennance and take it from there. Im not in a hurry to lose fat, coz I want to spare ALL my muscle.

This would mean 2500 calories. 1250 calories from protein, 750 from carbs, and 500 from fat.

This is 312g protein, 187g carbs, 55g fat.

Now this is how I do it and it works well for me, but it sounds like you have a similar bodytype to when I started so it may well work for you. You maintennance calories will not be exactly 2700 so youll need to adjust it to your figures, but it shouldnt be too far off.

Now, down to the food

Ill post up an example of my bulking and cutting diet. Its just a typical day, I like to vary my food as much as poss, so Im always having different stuff.

Here is where you can choose your foods from, this is as complete a list as you'll easily find.

NUTRIENTS & WHERE TO FIND 'EM

Example bulking diet:

8:00am Rolled oats, banana, raisins, yoghurt, whey shake w/milk, multi, green tea.

10:30am Steak sandwich with wholewheat bread, tomato, onion, lettuce, cheese

1:00pm Chicken breast, mixed veges, sweet potatoes, peanuts

4:00pm Rolled oats, whey w/milk, flaxseed oil, green tea

5:00 pm Workout

6:30 pm dextrose + whey in water, apples, sweet potato, multi, green tea

8:30pm Tuna, mixed veges, brown rice, flaxseed oil

11:00pm Full milk Cottage cheese, cashews, mixed veges

All meals are about the same calorie wise, but I dont have fat for breakfast or post-workout because thats when you want some fast digesting protein as you are most catabolic at these times.

My post workout meal actually is a bit larger calorie, carb and protein wise than other meals. On non workout days, the dextrose gets dumped and the whey will be in milk.

Example cutting diet:

Here I go as much for whole foods as possible. I eliminate dairy except for my nightly cottage cheese which changes to 1%, and I drop out some of the complex carbs for fibrous carbs. I dont have as much dex pwo either as I try to keep insulin well under control when cutting. Red meat is changed for white fish, tottal protein stays bout the same as bulking but is a higher % of the total.

8:00am Rolled oats, banana, yoghurt, whey shake w/water, multi, green tea.

10:30am Fish fillet on wholewheat bread, tomato, onion, lettuce, green tea

1:00pm Chicken breast, mixed veges, sweet potatoes, peanuts

4:00pm Rolled oats, tuna, flaxseed oil, green tea

5:00 pm Workout

6:30 pm dextrose + whey in water, apples, sweet potato, multi, green tea

8:30pm Chicken breast, mixed veges, flaxseed oil

11:00pm 1% Cottage cheese, cashews, mixed veges

As you can see its not that much diff to the bulking diet, just a little less carbs and total calories.

Anyway, hope that gives you a few pointers, Ive tried to cover too much in one post, but Ive tried to be concise. Hit me up with some questions.

I suppose you know about www.fitday.com, worth a look if you havnt already

Wow, thanks bro, appreciate the help

**jiza101** · 05-11-2005, 10:17 PM

8:00am Rolled oats, banana, whey shake w/milk, multi, green tea.

10:30am Workout

1:00pm whey(isolate) in water, apple, (what else can i add, i will be at uni)

4:00pm Chicken breast sandwich with wholewheat bread, lettuce, carrot, cucumber.

5:00 pm Rolled oats, whey w/milk, flaxseed oil, green tea

6:30 pm Usually chicken breast, or steak sandwhich (its always healthy)

8:30pm flaxseed oil, whey shake w/milk (would having skim milk with my whey here cause me to put on fat since its so late??)

HAYWOOD JABLOME · 05-12-2005, 11:21 PM

Quote:

Originally Posted by jiza101

8:00am Rolled oats, banana, whey shake w/milk, multi, green tea.

10:30am Workout

1:00pm whey(isolate) in water, apple, (what else can i add, i will be at uni)

4:00pm Chicken breast sandwich with wholewheat bread, lettuce, carrot, cucumber.

5:00 pm Rolled oats, whey w/milk, flaxseed oil, green tea

6:30 pm Usually chicken breast, or steak sandwhich (its always healthy)

8:30pm flaxseed oil, whey shake w/milk (would having skim milk with my whey here cause me to put on fat since its so late??)

First off - great post Diab0lic

Jiza, I would recommend having that last shake with milk so you can take advantage of milk's slow digesting protein through the night. Or cottage cheese if you can - this seems keep me satiated longer than liquid food.

Definitely need some more good carbs pwo. Can you use milk (skim) at this time? Some people grind up their oats to a powder basically and have them with their shakes.

How much cardio are you doing now?? I would recommend getting a few sesssions in every week, regardless if you want to add more muscle or cut fat.

Also, see if you can find wholegrain bread to use in place of whole wheat.

HAYWOOD JABLOME · 05-12-2005, 11:28 PM

Quote:

Originally Posted by 101101

.

Love your avatar! That's one of my favorite movie of all time

**jiza101** · 05-13-2005, 12:30 AM

Quote:

Originally Posted by HAYWOOD JABLOME

First off - great post Diab0lic

Jiza, I would recommend having that last shake with milk so you can take advantage of milk's slow digesting protein through the night. Or cottage cheese if you can - this seems keep me satiated longer than liquid food.

Definitely need some more good carbs pwo. Can you use milk (skim) at this time? Some people grind up their oats to a powder basically and have them with their shakes.

How much cardio are you doing now?? I would recommend getting a few sesssions in every week, regardless if you want to add more muscle or cut fat.

Also, see if you can find wholegrain bread to use in place of whole wheat.

Ta bro, umm what days would you recomend me doing cardio, i do gym mon/tues/wed/friday. I can do it thursday?? but ive got legs on friday, and i have a bike machine at home i can use either on the weekend or after/before workout. Yer im trying to think of how i can eat some oats post workout, since im at uni, if i took milk it would go off wouldnt it :/ Ok, ill get wholegrain bread for my sandwhich

But yer im out of ideas for simple carbs post workout :/ i will be at uni, and most of the shops only sell like sandwhiches and chinese food and indian etc :/

HAYWOOD JABLOME · 05-13-2005, 03:38 AM

Quote:

Originally Posted by jiza101

Ta bro, umm what days would you recomend me doing cardio, i do gym mon/tues/wed/friday. I can do it thursday?? but ive got legs on friday, and i have a bike machine at home i can use either on the weekend or after/before workout. Yer im trying to think of how i can eat some oats post workout, since im at uni, if i took milk it would go off wouldnt it :/ Ok, ill get wholegrain bread for my sandwhich

But yer im out of ideas for simple carbs post workout :/ i will be at uni, and most of the shops only sell like sandwhiches and chinese food and indian etc :/

Cardio - ideal situation: about 8 hours between a weight session.
real world:anytime you can fit it into your schedu

05-08-2005, 08:46 AM	#1
jiza101 Rocco Siffredi Join Date: May 2005 Location: On Set Posts: 621 Recipes: 0 Rep Power: 10	Need a good diet (ATM its CRAP) Hi guys, Ive been bbing (seriously) for 3 months, and my diet has never been good. Basically i snack on foods like fruit, and vegetables, and i don't get much protein. Ive tried tuna and nearly barfed, and i can just chow down eggs in the morning (scrambled), but i figure whats the point of lifting weights if your diet isnt good. So here i am, i have some whey concentrate, isolate, chicken breasts, bread, rice, veges, fruit, steak (at night), and the other usuals (oats, cereals, full cream milk). Im currently bulking, but im carrying some fat, but i need muscle before i cut, so thats why im bulking. I weight 201 pounds atm, at 6ft1, and i just turned 18. If you guys could give me a ruff layout, it would help alot, i am also at uni, and workouts are usualy around miday. Appreciate the work dudes

05-09-2005, 04:39 PM	#2
BigMace255 Amateur Join Date: May 2005 Posts: 31 Recipes: 0 Rep Power: 0	Here is a good list of what to go shopping for: http://www.bodybuilding.com/fun/stella9.htm Here are some fun ideas to mix it up with your meals http://www.bodybuilding.com/fun/guide10.htm

05-10-2005, 02:44 AM	#4
101101 Herr Apfelstrudel Join Date: Apr 2005 Posts: 20 Recipes: 0 Rep Power: 0	What's your weight at right now, and bf (not necessary, but is good to know in this case) -- also what are goals? Lose weight? Gain Weight?

05-11-2005, 10:17 PM	#14
jiza101 Rocco Siffredi Join Date: May 2005 Location: On Set Posts: 621 Recipes: 0 Rep Power: 10	8:00am Rolled oats, banana, whey shake w/milk, multi, green tea. 10:30am Workout 1:00pm whey(isolate) in water, apple, (what else can i add, i will be at uni) 4:00pm Chicken breast sandwich with wholewheat bread, lettuce, carrot, cucumber. 5:00 pm Rolled oats, whey w/milk, flaxseed oil, green tea 6:30 pm Usually chicken breast, or steak sandwhich (its always healthy) 8:30pm flaxseed oil, whey shake w/milk (would having skim milk with my whey here cause me to put on fat since its so late??)