Thread: Some Diet help

looks good, but your meals do not need to be evenly split up for your macros. i.e. you don't need to worry about all meals being evenly the same amount of p/c/f. just make sure at the end of the day, your totals are right.

Well I just figured if I get the numbers pretty close on every meal then I wont need to find ways to make up for lost P/C/F on other meal that may require more food on one of the other meals.But yes I do understand what you are saying Any ideas what other good foods or meals I could make (quick) to help acheive these numbers?
Also Im wondering about how to get my protein for meals 2-4 without taking powder so that im not drinking 4 shakes a day.

I would like to hit these numbers as close as possable without having to eat like a pig if its possable.This may be kind of difficult since im making an attempt to do this on only a 4 meal a day diet.I want to make sure 4 a day fits in to my somewhat busy lifestyle before I attempt a 6 meal a day diet.

Thanx alot everyone.I havent said this yet but do to the info,help and support here isnce I have started working out and just now starting to get a diet in line I have learned and changed alot.Nothing realy big yet im only in my 3rd week but still have seen great changes.Thanx alot for everything.

Ok I have one more meal, still would love some help though.Here is what I have and I did some alterations.

Meal 1 P | C | F

Oats 1cp 10g|54g|-
Egg Beeters 24g|4g|0g
PB Samich 20g|28g|36g
Total: 54g|86g|36


Meal 2

Powder 23g|2g|1g
Tuna 1/2cn 13g|-|6g
Samich 15g|16g|10.5g
Rice 1cp -|72g|-
Total: 51g|90g|17.5g

I did meal 1 once already to give it a shot.Well the taste of egg beaters will take a little getting used to and my god just after 1cp of oats and teh egg beaters I was so damn full I could in now way eat the PB samich.Any ideas how to acheive these numbers without getting so full or ill fealing?

I don't know how fat your 1st and 2nd meals are apart, but I would see no reason not to save the PB sandwhich for like an hour later when you aren't feeling so full.

Yea I was thinking about saving it.So I guess since you have also mentioned it maybe I will save it now for a lil later. Any other ideas on the post above?

I would lose the powder in meal 2 and have the whole can of tuna.

Well ok that will drop my total protein for the meal down to 41g.So I guess that isnt to dad then I can use the powder 30 minutes before workout like I should anway Antyhing else or any ideas on what I can eat for meals 3 and four?

Any ideas,help, or thoughts on this?

Ok basically you need to be eating
1 - 1.5 x LBM for Protein
.3 - .6 x LBM for Fats
Fill in the rest of your calories with Carbs. (Try 3x LBM to start out with)
(note: LBM = Total bodyweight - Fat mass.)

Pick a day of the week (say Sat.) , weigh yourself that morning after using the washroom and before breakfast. Then start eating the amount above , then on the next Sat. Weigh yourself again , in the morning after you use the washroom and before breakfast. See if you gained any weight. if not increase the amount of food your eating again. Aim for around 1 - 2 lbs of weight gain a week (note that the first week you might gain more than this , as you might put on some water weight which isn't necassairly a bad thing)

Also don't spread your macros out COMPLETLY evenly in each meal. (aside from protein) , the amount of fats / carbs your gonna be eating in a meal depends on some variables.
EG. Eat the majority of your carbs Pre / Post workout as this is when your body needs the energy the most. Ditch fats here as they slow gastric emptying which delays digestion.
then eat lots more carbs in the meal following your Post workout shake.
And generally people don't eat carbs before bedas your body dosen't need the energy as your just going to bed. But they'll have a greater amount of fats here to slow down gastric emptying (along with some form of casein protein).

P.S. drop the bread, and make sure the rice is , long grain brown rice. Also make sure your oats are ROLLED oats , not the instant processed sugar added crap.
And make sure the PB is all natural with no added sweetners (they use icing sugar sometimes )
So look for a brand where the ingreadients are jsut peanuts nothign else. (might say oven roasted peanuts or something , that's fine.)

Here's some great websites that'll do all the math for your meals , alot easier than doign it out on paper.
http://www.fitday.com/
http://www.nutridiary.com/


Now make up a meal with 5 - 6 meals using the above rules I told ya, if you can post it by the end of the day I could comment on it / try and help ya out some more (As I'm going on a vacation tomorrow) , but if not I'm sure someone else could help ya out.

Good luck.

O opps I also forgot to give you a list of food choices ... these are just mostly taken from the site. (jodi's shopping list)

~Protein:~
Lean Steak
Ground Beef
Chicken Breast
Ground Chicken
Turkey
Ground Turkey
White Fish
Shell Fish
Salmon/Shark/Swordfish
Canned Tuna
Canned Salmon
Canned Chicken
Eggs
Cottage Cheese (or any other low fat milk products)
Sugar Free Low Carb Protein Powder (Whey)
Buffalo
Venison
Tofu
Soy
Pork Loin

~Fat:~
Fish Oil
Flax Seed Oil
Flaxseeds
Sunflower seeds
Egg Yolks
Olive Oil
Walnut Oil
Nuts
Natural Sugar Free Nut Butters (PB, Almond Butter, Cashew Butter etc)
Oil Based Dressings
fish oils

~Carbs:~
Sweet Potatoes
Yams
Long Grain Brown Rice
Old Fashioned Oats or Quick oats (not the minute oats , these are processed and have added sugar)
Scottish Oats
Irish oats
Fresh or Frozen (w/o syrup) berries
Fruit
Sprouted / Rye Bread (but check ingredients , the less the better!)
Whole Wheat Pasta (this is fine .. just be VERY carfeul of portion size as it's VERY carb dense, also these isn't an 'ideal' choice as it's void of many vitamins and minerals you can get through other 'complete' sources ..)
Lentils
Legumes
Pumpkin
Squash
Turnip
Rye Flakes
Barley Flakes
Oat Flakes
quinoa
buckwheat
Pearled barley
Oat bran
Wheat Bran

~Fiborus Vegetables:~
Alfalfa Sprouts
Artichoke Hearts
Arugula
Asparagus
Avocado
Bamboo Shoots
Bean Sprouts
Beet Greens
Bock Choy
Broccoli
Brussel Sprouts
Cabbage
Cauliflower
Celery
Celery Root
Chard
Chicory
Chives
Collard Greens
Cucumber
Dandelion Greens
Eggplant
Endive
Escarole
Fennel
Hearts of Palm
Jicama
Kale
Kohlrabi
Leeks
Lettuce
Mache
Millie lettuce
Mushrooms
Okra
Olives
Onion
Parsley
Peppers
Radicchio
Radishes
Rhubard
Sauerkraut
Scallions
Snow Pea Pods
Sorrel
Spinach
String beans
Summer Squash
Tomato
Water Chestnuts
wax beans
Zucchini


And then theres more choices as well ..

Sorry IMO I don't like mixing fats with carbs. Either protein and carbs or protein and good fats. But not all three to keep fat at a min.

Breakfast

Egg whites
red potato
99% fat free Chicken brest.

2nd Meal

99% fat free Chicken brest, White fish or Turkey
Veggies
good EFA

3rd Meal

99% fat free Chicken brest, White fish or Turkey
Veggies
Br Rice

ECT, ECT

Originally Posted by crazy8

Ok imnow putting it down on paper and figureing the numbers and all that fun stuff.I was told for bulking I should focus on carbs and fat but still get the protein I need.Im going to try 4 meals a day first.I have figured out that in order to reach my DVs for bulking I need my P/C/F intake to be at about 59/88/17.
I have gotten as far as "Meal 1" Its taking a little more time and figuring then I had thought.So here is what I have for "Meal 1".Any help on figureing what to eat for meals 2-4 would be greatly appreciated.

Meal 1 Protein | Carbs | Fat

Powder: 23g| 2g| 1g
Tuna 1srv.: 13g pro.| |6g fat
Sandwich: 15g| 16g| 10.5g
Rice: |72g carbs|
__________________________________
TOTAL: 51g | 90g| 17.5g

NOTE:Sandwich has turky slices,mayo,and 12 whole grain bread.

How is this?As far as numbers go I think its pretty good but it seems I might need help with variety or something Well let me know what you all think and how I can get a good lean bulking diet.Thanx alot everyone

ALSO:Incase its needed I am 6" about 185 pounds with about 10-15%BF I also work out 6 days a week doing an every other day switch between workout and cardio.

Originally Posted by Tough Old Man

Sorry IMO I don't like mixing fats with carbs. Either protein and carbs or protein and good fats. But not all three to keep fat at a min.

Why wouldn't you like mixing fats with carbs?? That's just a stupid myth ..
I think there was thread a while back about this , I think it explained that mixing carbs / fats / protein in your meals were better as it then gives off better satiety , isulin response , regulates blood sugar levels better etc. But I do know for a fact that mixing carbs / fats in a meal is completely fine. Someone more knowledgable could explain it better ..

Tom if your cutting my friend it is better to separate the fats from the carbs. Man I'm 52 and have spent the last several year searching diets. You do and tell the guys what you want. for the ultimate cutting cycle separate the two my friend. Listen I have been cutting for the last 9 months and I know. This is not all that i have researched about but I'm living proff on it. I have seen professional bodybuilding nutritionist for the last 9 months and this also comes from them. I'm no expert by any means but my bodyfat has dropped from 34% to currently 13.4% and have only lost a total of 2 lbs of lean body mass. 294 lbs to 219 lbs. So I'll repeat the experts that I'm seeing and still seeing. Proteins and fats (over half) Efa's or Proteins and carbs.

NOTE: THESE ARE PER MEALS. This is not for the whole day, but per meal. Do not have P/C/F for the same meal if cutting. It's fine to have Pro's and Carbs one meal and the next meal proteins and Fat's.

TOUGH

Originally Posted by Tom_B

Why wouldn't you like mixing fats with carbs?? That's just a stupid myth ..
I think there was thread a while back about this , I think it explained that mixing carbs / fats / protein in your meals were better as it then gives off better satiety , isulin response , regulates blood sugar levels better etc. But I do know for a fact that mixing carbs / fats in a meal is completely fine. Someone more knowledgable could explain it better ..

Originally Posted by Tough Old Man

Tom if your cutting my friend it is better to separate the fats from the carbs. Man I'm 52 and have spent the last several year searching diets. You do and tell the guys what you want. for the ultimate cutting cycle separate the two my friend. Listen I have been cutting for the last 9 months and I know. This is not all that i have researched about but I'm living proff on it. I have seen professional bodybuilding nutritionist for the last 9 months and this also comes from them. I'm no expert by any means but my bodyfat has dropped from 34% to currently 13.4% and have only lost a total of 2 lbs of lean body mass. 294 lbs to 219 lbs. So I'll repeat the experts that I'm seeing and still seeing. Proteins and fats (over half) Efa's or Proteins and carbs.

NOTE: THESE ARE PER MEALS. This is not for the whole day, but per meal. Do not have P/C/F for the same meal if cutting. It's fine to have Pro's and Carbs one meal and the next meal proteins and Fat's.

TOUGH

First off congrats on that transformation!
Well I guess you just need to experiment and see what works best with your body everybodies different , and obviously your someone who responds better to not mixing fat / carbs together. But it isn't necassairly wrong .. I like mixing all three within a meal, so It's jsut basically the individual's choice. Here's something I found from Emma ..

Emma's post