Thread: what to do??

diet diet diet diet diet diet diet diet

what diet would u recommend p-funk???

Originally Posted by BULK2099

what diet would u recommend p-funk???

One where you eat less calories than you burn!

Stick with the simple first:
1. get enough protein (~1-1.5g/pound)
2. Get your healthy fats (6-10g fish oils + enough fats in your meals to be at LEAST 0.3-0.4g/pound)
3. Get enough vegetables, fruits and fibre

Then fill in the rest of your calorie needs as you wish (carbs or fats).

Start with ~10% less than maintainence and monitor yourself. If you do not lose weight, decrease by another 10% and wait again.

Then just combine with a non-stupid training program (low rep/high weight for muscle maintainence) and make sure you do enough cardio to help create a calorie deficiency without going overboard.

Simple.

thanks Emma-Leigh......but the problem i have i guess or ONE OF is i dont know how much calories the food i injest contain and how much of it i should get and how to calculate how much of it to eat....i always had this notion that since i wanna bulk up that carbs are my friend so eating macaroni pie,rice,baked and fried potato is kinda good...i am 5'9 @ 195lbs..i use a supplement but i have i would say about 12-15% body fat...i just wanna get into a routine with a good working diet and just see how that goes...

Originally Posted by BULK2099

thanks Emma-Leigh......but the problem i have i guess or ONE OF is i dont know how much calories the food i injest contain and how much of it i should get and how to calculate how much of it to eat....i always had this notion that since i wanna bulk up that carbs are my friend so eating macaroni pie,rice,baked and fried potato is kinda good...i am 5'9 @ 195lbs..i use a supplement but i have i would say about 12-15% body fat...i just wanna get into a routine with a good working diet and just see how that goes...

1. Go to www.nutritiondata.com or www.nutridiary.com

These sites should give you information on the food you eat.

2. Eat how you are presently for 1-2 weeks and record EVERYTHING you put in your mouth... Monitor your weight for those 2 weeks. If your weight is stable this is your MAINTAINENCE calories. Calculate the calorie intake using the above sites.

3. Once you find this maintainence calories, decrease this by ~ 10% and aim for that.

4. Then just follow what I wrote above:
- make sure you are getting enough protein (spread evenly through 5-6 meals)
- make sure you are getting your healthy fats (6g fish oils + some in each meal except PWO or immediately pre-workout)
- make sure you get lots of vegetables, some fruit, and fibre
- Fill in the rest of your calories with carbs/fat as you want

how can i measure like 6g, 0.3g and stuff though??