Newbie really needs diet help please!

small2big · 10-14-2003, 01:22 PM

Hello,

I hope someone can take the time to read this and help.

I am new to the world of bodybuilding, well actually I have been doing basic weight training and cardio for a few weeks now. However, my diet is VERY WRONG and very Bad.

I am currently in Asia, unfortunately the knowledge about proper nutrition to fuel bodybuilding is very limited, biased and commercialized.

I keep a training log and also have recent pictures, which I will share with all of you on here. I also have my body measurements which I will post at the end of this message.

My goal is to reduce my bodyfat, build strength and supplement my weight training with a diet which helps me grow in size and strength.

I am NOT expecting overnight or even immediate short term. I just want to eat well so that my effort into weight training is not useless.

My workout schedule is:

Weights: Mon/Wed/Fri 830pm-10pm
Cardio: Tue/Saturday Evening

I have a few dietary restrictions which I will post below, and then give you a brief outline of my current meals

-I do NOT eat seafood, beef, or any fish due to allergies to them

-I enjoy eating Chicken, Eggs, and all Veggies, Breads, Cheese, Milks, Dairy Products

-My lunch has to be vegetarian as I work in an office where no meat is allowed due to religious reasons (this is Asia, we do have such unwritten rules! in some places)

-I have access to Whey Protein powder, Flax Seed Oil Tablets, Amino Acid Tablets

Ok, let me tell you what I currently eat for my meals

Breakfast: 930am: A cup of wheat flakes with a cup of skim milk

Lunch: 130pm: Cooked potato, green peas, lentil soup, white cooked bread

Snack:6pm: Usually junk, once in a while two fried eggs (medium sized eggs) and two slices of brown bread

Workout: 830-10pm

1030pm: One scoop whey protein with water

11pm: Grilled chicken and whole wheat toast

12am or so BED

So as you see my diet is very bad, and then my post workout meal is my last meal of the day.

I was hoping someone could help:

-suggestions on what type of foods and quantities I should get into each meal slot

-if i need to add any meal slots

-if I need to change my pre workout 'snack', and how it should vary on cardio and weight days

-How/When I should use my supplements, i.e. whey powder, amino acid tablet, flax seed oil tablet, multivitamin

-Any other suggestions

I am not being lazy, its just that there is a LOT of information out there and it is really information overload.

I am serious about my goals, and will cooperate with whomever wants to help.

Thanks
s2b

My Measurements

Sex: MALE
Age: 26
Weight: 171.6 Lbs
Height: 5'11

MEASUREMENTS IN INCHES

Neck: 14 inches
Shoulder: 18.5 inches
Chest In: 35.5 inches
Chest Exhale: 36.5 inches
Upper Abdomen: 32.5 inches
Waist: 34.5 inches
Hips: 37.5 inches
Upper thigh: 21.5 inches
Lower Thigh: 15 inches
Calves: 13 inches
Upper Arm: 12.5 inches
Lower Arm: 10.5 inches
Wrist: 6.5 inches

My Fat measurements were using calipers:

Bicep: 10.5
Tricep: 26
Subscapula: 33
Suprailliac: 38

The total body fat according to the formula sheet was 28.8%

I am also attaching my pictures

I look forward to your help.

Thanks
s2b

small2big · 10-14-2003, 01:26 PM

here is another pic

sorry i do not know how to post multiple pics in one post

small2big · 10-14-2003, 01:28 PM

my legs (front view)

small2big · 10-14-2003, 01:30 PM

rear shot of legs

small2big · 10-14-2003, 01:31 PM

photo of right arm stretched out

small2big · 10-14-2003, 01:32 PM

photo of left arm stretched out

10-14-2003, 01:22 PM	#1
small2big Registered User Join Date: Oct 2003 Location: Asia Posts: 8	Newbie really needs diet help please! Hello, I hope someone can take the time to read this and help. I am new to the world of bodybuilding, well actually I have been doing basic weight training and cardio for a few weeks now. However, my diet is VERY WRONG and very Bad. I am currently in Asia, unfortunately the knowledge about proper nutrition to fuel bodybuilding is very limited, biased and commercialized. I keep a training log and also have recent pictures, which I will share with all of you on here. I also have my body measurements which I will post at the end of this message. My goal is to reduce my bodyfat, build strength and supplement my weight training with a diet which helps me grow in size and strength. I am NOT expecting overnight or even immediate short term. I just want to eat well so that my effort into weight training is not useless. My workout schedule is: Weights: Mon/Wed/Fri 830pm-10pm Cardio: Tue/Saturday Evening I have a few dietary restrictions which I will post below, and then give you a brief outline of my current meals -I do NOT eat seafood, beef, or any fish due to allergies to them -I enjoy eating Chicken, Eggs, and all Veggies, Breads, Cheese, Milks, Dairy Products -My lunch has to be vegetarian as I work in an office where no meat is allowed due to religious reasons (this is Asia, we do have such unwritten rules! in some places) -I have access to Whey Protein powder, Flax Seed Oil Tablets, Amino Acid Tablets Ok, let me tell you what I currently eat for my meals Breakfast: 930am: A cup of wheat flakes with a cup of skim milk Lunch: 130pm: Cooked potato, green peas, lentil soup, white cooked bread Snack:6pm: Usually junk, once in a while two fried eggs (medium sized eggs) and two slices of brown bread Workout: 830-10pm 1030pm: One scoop whey protein with water 11pm: Grilled chicken and whole wheat toast 12am or so BED So as you see my diet is very bad, and then my post workout meal is my last meal of the day. I was hoping someone could help: -suggestions on what type of foods and quantities I should get into each meal slot -if i need to add any meal slots -if I need to change my pre workout 'snack', and how it should vary on cardio and weight days -How/When I should use my supplements, i.e. whey powder, amino acid tablet, flax seed oil tablet, multivitamin -Any other suggestions I am not being lazy, its just that there is a LOT of information out there and it is really information overload. I am serious about my goals, and will cooperate with whomever wants to help. Thanks s2b My Measurements Sex: MALE Age: 26 Weight: 171.6 Lbs Height: 5'11 MEASUREMENTS IN INCHES Neck: 14 inches Shoulder: 18.5 inches Chest In: 35.5 inches Chest Exhale: 36.5 inches Upper Abdomen: 32.5 inches Waist: 34.5 inches Hips: 37.5 inches Upper thigh: 21.5 inches Lower Thigh: 15 inches Calves: 13 inches Upper Arm: 12.5 inches Lower Arm: 10.5 inches Wrist: 6.5 inches My Fat measurements were using calipers: Bicep: 10.5 Tricep: 26 Subscapula: 33 Suprailliac: 38 The total body fat according to the formula sheet was 28.8% I am also attaching my pictures I look forward to your help. Thanks s2b

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10-14-2003, 01:26 PM	#2
small2big Registered User Join Date: Oct 2003 Location: Asia Posts: 8	here is another pic sorry i do not know how to post multiple pics in one post

10-14-2003, 01:28 PM	#3
small2big Registered User Join Date: Oct 2003 Location: Asia Posts: 8	my legs (front view)

10-14-2003, 01:30 PM	#4
small2big Registered User Join Date: Oct 2003 Location: Asia Posts: 8	rear shot of legs

10-14-2003, 01:31 PM	#5
small2big Registered User Join Date: Oct 2003 Location: Asia Posts: 8	photo of right arm stretched out

10-14-2003, 01:32 PM	#6
small2big Registered User Join Date: Oct 2003 Location: Asia Posts: 8	photo of left arm stretched out