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Diet Recommendations
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Posted by: rashly
Hello,
Forgive me for just coming out and asking a question in my first post.
Well, I am looking for the best ways for myself to feel healthy, gain some muscle, and lose some fat in my daily workout and nutrition plan. Any comments would be greatly appreciated.
Well, I’m 20 years old, male, 151 lbs, and 5’6”.
About a year ago I was diagnosed with Irritable Bowel Syndrome. This basically means that my intestinal functions are very messed up, and pain, diarrhea, and constipation are all associated with it. I can not eat fats, sugars, alcohol, diary, or corn (I also have a corn allergy which adds to the IBS symptoms). Basically I can’t eat much, just what I list below, fruits, vegetables, white meats (and fish), egg whites, and certain pretzels with no dairy or corn. About two months ago I changed my diet so that I complied with what I should be eating with my illness. Unfortunately, there is not much food that I can eat with this. I ended up basically starving myself and lost about 30 pounds (I was 185 lbs and ended up being 155 lbs) in about a month with absolutely no exercise. I knew this had to change so about 5 and a half weeks ago I started to work out and change my diet.
Current diet (about 1100 calories):
8:30am: Slice of whole wheat, corn free bread. Banana.
12:15pm: Turkey sandwich (7oz of Boars Head turkey, 2 slices of whole wheat bread, lettuce). Apple.
6:00pm: 3 medium sized baked potatoes. Apple.
*I have 2 tablespoons of soluble fiber with every meal.
Current workout (4:15pm – 5:15pm, 6 or 7 days a week):
Run 3 miles (in about 28 minutes), 4 sets of 25 pushups / 4 sets of 7 chin-ups (alternating every other day), and 4 sets of 65 crunches.
Now, in the past 5 and a half weeks I have been working up to this workout, but my diet has pretty much been the same. I have lost a lot of fat and gained back whatever muscle I used to have in high school (and then some). Only 5 pounds have been lost, but I have seen drastic improvements in the way I look and my waist line size.
I’m not really looking to get huge or ripped, just trying to get into shape with an attempt to help my IBS. I think the workout that I do is pretty good for myself, and I am really querying about when the best time to do my workout would be, and what would make a better diet. I’ve read the forums for the past couple of hours and got a few ideas, but I would like some opinions of people who actually know what they’re talking about (like you all). Thank you in advance.
Posted by: CowPimp
First of all, 1100 calories is nowhere near enough calories for you. If you want to optimally add muscle, then you need to be eating more like 2400-3000 calories. However, if you want to avoid excess fat gain, then you would have to gradually increase your caloric intake to this point because your metabolism is most likely shot. The more you eat, the faster your metabolism is.
You need to be eating more frequently. Try to eat 5-7 times per day. I eat 6 times per day. I find 6 times fits just right in one day most of the time, although sometimes I remove or add a meal under certain circumstances.
You have essentially no fat in your diet. This is bad. Try to eat more unsaturated fats. Fish oil and flax oil/seed are two of the best sources of omega-3 fatty acids. Other good sources include nuts, olive oil, and safflower oil. I'm sure you can get away with eating some type of fat.
You are lacking protein in your diet. For optimal muscle gain you should be eating a bare minimum of 1 gram per pound of lean body mass. I usually shoot for 1 gram per pound of total body weight or a little more.
Eat more vegetables. You don't need fruit at every meal. I try to have 3 servings of fibrous veggies a day. More is better, but that is my average.
Keep reading. Read the stickies in particular. You have much to learn my friend.
Posted by: cjrmack
With that diet and all that overtraining you will not gain any muscle.
Posted by: atherjen
Great advice Cowpimp 
rashly, you certainly need to do some reading up on diets in general. Please check the "guide to cutting, bulking and maintenance" sticky at the top of this forum. You need to EAT MORE, and more often. Im afraid that your throwing body into a starvation mode.. which actaully leads to furthur muscle breakdown, etc. Once you begin to eat normal quantities again, your chances of fat gain are greater. Your body thinks it needs to hold onto the food you eat(rather than burn it off or go towards muscle tissue repair) in case of another period of starvation.
How about getting a lactose free Protein powder? you reallyy need more protein in your diet. You need to add more white meats and egg whites spread out in each meal.
Be sure to include a protein source with every meal, as Cowpimp mentioned you need to be eating more smaller meals, more often. Every 2.5-3hrs is optimal to keep metabolism elevated, energy high and steady flow of nutrients throughout the day.
How about a fish oil supplement if nothing else in terms of fat?
Do you like oatmeal? Brown rice? Sweet potatoes? All bran? Your carb sources arent the best.
If your potatoes are white, they are very high glycemic, as is the banana.... thus spiking insulin(which you want to avoid) More vegetables wouldnt hurt at all either, as I dont see any.
If you've been at this calorie intake for quite some time now then I wouldnt reccomened to start drastically increasing calories all at once. Do so over a period of time in a gradual increase, as not to risk gaining the excess fat as I mentioned above(about fat storage after prolonged starvation period). Start by adding 300 calories per week and go from there.
Since your goals are to regain muscle, why are you not lifting weights?
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