Thread: Bit mixed up, advise if pos

How long have you been training Uk2?

If you are just starting out,a good rule of thumb is to get in 1 gram of protein,and 2 grams of carbs per pound of bodyweight,and to keep fats to a minimum.

This will vary according to a persons goals.

There are also more ideal times to ingest carbs during the day......lot`s of variables.

Hi Tjwes, ive actualy been training on and off for years, but this time i wanna get my diet as good as possible. I am taking 40gms of protien per meal for six meals a day (1.5 per pound of bodyweight, if im right?) and i wanted to get the carb balance right but, im a bit unsure at the min. I also seem to see other BBuilders taking flax seed and other oils, so i was just hopeing i dont make a mistake by neglecting fats, as at the minute im trying to lean up round the waist mainly.

Cheers

That sounds pretty good for protein.

as far as carbs go carb cycling is a god option I always recommend and some are carb sensitive and cannot tolerate certain amounts of carbs.

2 grams per pound of bodyweight`s a good starting point and you can adjust accordingly from their based on your body`s feedback.

I know EFA`s are popular but i personally try to keep fats to a minimum except they are higher in the off-season.

Egg yolks,peanut butter,and trace amounts work well in my particular case.

TJW yes i dont mind keeping fats lower, but i was just a bit worried that i might get ill or something, obviously im wrong.

While your there i got a question though, how long is a leaning up diet for??? how lean do i get, i get a bit mixed up at times, like if i get lean, then started bulking, wouldnt i just go back to where i was, obviously i gotta get a diet that i can live and be comfortable with, havent i ???

cheers

I wouldn't skip the EFA's AT ALL! Make sure you add them in and instead cut back on the saturated fats. Choose very lean meats and keep yolks to a minimum and replace those fats with EFA's. EFA's not only for health benefits but also helps with fat loss as they release free fatty acids into the bloodstream to be used as energy.

Where or how do i get these EFA's though Jodi, are they in food or supps, i gotta get this diet on par...

Cheers

Originally Posted by Uk2

Where or how do i get these EFA's though Jodi, are they in food or supps, i gotta get this diet on par...

Cheers

flax and fish oil are the 2 best sources of EFA's. flax provides both Omega 3 and 6 fatty acids while fish oil capsules only provide Omega 3 fatty acids, which are the most important. you can also get Omega 6 fatty acids from various types of nuts..

Hi Lamb, thanks for the advise but what do i do for the best, do they come in supplement form, if yes ,should i get both for the best results, can they be took together?
This seems to be getting technical, think im going to burn myself out, in my head eventually

Cheers

Originally Posted by Uk2

Hi Lamb, thanks for the advise but what do i do for the best, do they come in supplement form, if yes ,should i get both for the best results, can they be took together?
This seems to be getting technical, think im going to burn myself out, in my head eventually

Cheers

you can get flax and fish oil supplements from GNC or Holland and Barret

and walnuts and almonds from ASDA - but they don't keep them in the nuts section, they hide them in with all the darn cake baking ingredients (might save you a bit of time)

Ok YD, looks like im going to have to check um out then...i do already eat some mixed nuts now n then, do you reckon that is just as good, or would you say defo almonds and walnuts, not mixed?

baking section

cheers

Any supplement or natural food store will have Fish Oil capsules. I think fish oil is better than flax but I do take 3 flax oil caps per day as well as 10 Fish oil caps. You can even get them at any pharmacy too. We have Costco/Sam Club here and they are cheap there.

Ok Jode il look into it, but more money again, costs a fortune dont it trying to stay healthy

Thanks

Originally Posted by Uk2

Hi Lamb, thanks for the advise but what do i do for the best, do they come in supplement form, if yes ,should i get both for the best results, can they be took together?
This seems to be getting technical, think im going to burn myself out, in my head eventually

Cheers

I've been reading this thread from the beggining and there are two things I'm trying to reconcile in my mind. The fact that you say you've been training for a number of years, albeit on and off, and the fact that you seem to be at a blank when presented with basic things such as EFA's and why you need to eat carbs with your PWO meal. Are you for real dude? I don't want to make you look bad or anything like that. One could say that that's why you are here. If this is the case then forget the aforementioned post but I just had to get it out there. But moving along, I will say this. If you are as dedicated to changing your body as you say you are then you must first and foremost build your brain muscle. I'm not calling you slow, what I mean is that you need to research. Go to a book store and thumb through some of the issues in the magazine rack, read a couple of the articles (I've been known to spend 2 or 3 hours doing this), read some books, go online and peruse fine forums such as this. But the idea is to build a solid foundation of knowledge so you can separate the crap from the fact. The second most important thing in your arsenal is your diet. It, not the gym, will be the determining factor if you want to reach your goal. My advise would be to KISS(keep it simple son). I'm going to go with Judi on this one and say that it looks like you are eating too many carbs, and starchy carbs at that. (And baked beans? Dude come on you must've known you were wrong for that?) If you're wanting to drop bodyfat then you need to get your carbs in check. I'd recomend that you forgo as many sugars as possible. Use artificial sweetners (If you are into that. I personally don't like them for fear of longterm side effects.) Your carbohydrates should come mainly from vegetables and legumes (beans). Protein should be the main ingredient of every meal. You mentioned money being a factor here and protein can be pretty expensive to get. So to stretch the dough I use alot of eggs, tuna, canned salmon, fat free yogurt, some chicken and some meat. Peanutbutter is fine too. Stick to natural pb if you can 'cause the regular stuff has transfats which have been shown to clog your arteries and do some other nasty stuff too. As far as essential fatty acids are concerned. A high fish diet (like the one I follow) should provide alot of them but you can always supplement with flax seed oil. One or two tablespoons ( I think a table spoon is equal to 15 milliliters). You really don't have to worry too much about fat as long as you keep the rest of your diet clean. Tuna and broccoli don't have a lot of fat, unless you drown them in butter or dressing. You also mentioned something about your diet having to be manageable, something you could live with. Well this can mean a lot of things to a lot of people. I guess what I'm trying to say is that you must accept the fact that any kind of succesful eating regimen will bring with it some type of deprivation. Ask anyone with an admirable physique and they will tell you that dieting, not training, is the hardest thing they deal with day in and day out. And unfortunately the only way to find a manageable diet, for you, is through trial and error. You can listen to all the advice in the world but it's worthless unless it applies to you and you won't find that out until you experiment with it. I think I'm gonna end this here 'cause it's getting kinda long, hope I was helpful.

Originally Posted by Uk2

Ok YD, looks like im going to have to check um out then...i do already eat some mixed nuts now n then, do you reckon that is just as good, or would you say defo almonds and walnuts, not mixed?

baking section

cheers

yeah man mixed nuts should be fine, walnuts are almonds are probably very slightly better but at the end of the day nuts are nuts

i admit i have the odd handful of dry roasted every now and again, as long and they are kept in moderation they are fine

Ok mate, point taken. Yes i been training on n off for years but never realy tried to get my diet spot on, till now. Ok il get some reading done good point, im by no means slow, just takes time to grasp things at times, especially when just reading small bits on the net. Also i did hear that beans were full of sugar n stuff, but then when you go onto other forums they say to eat them, maybe thats when bulking i dont knw, maybe you do ?

Also looking back at the begining of the thread it was a simple question about carbs, of which Tim gave me the advise i was looking for, then it has gone to EFA's

Another thing is, its obvious why anyone eats carbs after working out mate...

Thanks for the advise dude good luck to you...