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6 Weeks to Go.


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Posted by: silencer

woops, for a second there I posted my training here...Basically what I woud like is a balanced diet for a 180lbs person, which include a lot of fruit and veg, is there a sticky there for a moderate diet..Im not cutting nor bulking, I just want to mantain muslce and loose fat (Gain muslce too actually , as I am a beginner) .

-Thanks


Posted by: Prince

http://ironmagazineforums.com/showthread.php?t=21113


Posted by: silencer

Yea I read all of those ages ago, and Incorporated one of the diets (The bulking one) into my regime. Yet I am in a wierd situation, as I don't necessarily want to go all the way and CUT, I would still like to add some weight actually (LBM) , but on the other hand I would like to lose a little fat. so something imbetween.. should I alternate days possible , 1 day of a cutting diet and 1 day of a bulking diet ? (Could be interesting) . I am a beginner by the way, so I mean this IS possible , hard but possible.


Posted by: ihateschoolmt

You can't do one day of cutting and one day of bulking.


Posted by: silencer

Yea, Im aware of that, but I mean it would generally tend to be a mix/match of a balanced diet. Of course it would be nutrionally balanced etc.. Just on and off I could eat big and then eat normal... the thing is Im looking for something imbetween, I dont necessarily want to stop my gains , but I would like to cut up a Tiny bit..


Posted by: Emma-Leigh

Quote:
Originally Posted by silencer
woops, for a second there I posted my training here...Basically what I woud like is a balanced diet for a 180lbs person, which include a lot of fruit and veg, is there a sticky there for a moderate diet..Im not cutting nor bulking, I just want to mantain muslce and loose fat (Gain muslce too actually , as I am a beginner) .

-Thanks
Ok - we can help you out, but you have to help yourself first. If you post an example of a typical daily diet (posting rough quantities, what you would eat and when you would eat it) then we can all take a look at it.

If you are a noob and you are not looking for spectacular results or you are not cutting for a competition then you really just need to follow the basics of healthy BB eating - they will get you the results you are after at first and then you can look into fine tining things.

So basically,
1/ Eat 5 to 6 small, balanced meals each day.

2/ Ensure you have good pre and post workout meals.

3/ Incorporate protein into each meal (seafood, poultry, lean red meats, eggs)

4/ Eat lots of vegetables

4. Focus the rest of your food intake on legumes, whole grains, fruits, nuts, seeds and skim dairy. Stay away from processed foods as much as you can.

5. Drink lots of water.


It is really that simple.


Posted by: silencer

I was thinking on something of the lines of :

Wake up and immediately take Protein Shake

MORNING: Bowl of Easy Oats , 2 eggs, grape-fruit juice

MID-MORNING: Banana + Protein Shake

LUNCH: Pasta & chicken + vegetables/salad

MID-AFTERNOON: Pear + Protein Shake

EVENING: Grilled Salmon/Cod + vegetables/salad


I also Take Creatine.


Posted by: Emma-Leigh

Quote:
Originally Posted by silencer
I was thinking on something of the lines of :

Wake up and immediately take Protein Shake

MORNING: Bowl of Easy Oats , 2 eggs, grape-fruit juice

MID-MORNING: Banana + Protein Shake

LUNCH: Pasta & chicken + vegetables/salad

MID-AFTERNOON: Pear + Protein Shake

EVENING: Grilled Salmon/Cod + vegetables/salad


I also Take Creatine.
Ok -
1. Too much protein powder.
2. Not enough EFA's
3. Not enough good quality starchy carbohydrates
4. Pre/post workout meals???

Quote:
Wake up and immediately take Protein Shake
What are you doing this for?

Quote:
MORNING: Bowl of Easy Oats , 2 eggs, grape-fruit juice
Add more protein to this meal. 2 eggs is only 14g and not enough for someone your size.
Real fruit is better than juice - have real grapefruit or some berries, banana etc.

Quote:
MID-MORNING: Banana + Protein Shake
Unless this is PWO (and even if it is PWO) you want to add something to this meal.

If it is not PWO then I would try to go for real food and not powder (so substitute tuna, eggs, chicken etc for the protein). You then want more than just a banana. A better carbohydrate source would be some starchy carbs such as oats, other grains (barley, rye, brown rice), legumes, sweet tato etc. Some good fats (eg: fish oil capsules or some nuts) would also be good.

If you want the convenience of powder then do a meal replacement type thing with ground oats, peanut butter/linseed oil/walnuts, protein powder +/- cottage cheese. A side of a few celery sticks would also be ideal.

If this is PWO then whey is good - but you also want more than just the nana as a carb source. Some skim milk or thinly rolled oats would be good examples.

Quote:
LUNCH: Pasta & chicken + vegetables/salad
Not too bad. Watch your serving size in terms of pasta (pretty carb dense).
Consider adding some healthy fats as well.

Quote:
MID-AFTERNOON: Pear + Protein Shake
Same information as above for morning tea.

Quote:
EVENING: Grilled Salmon/Cod + vegetables/salad
Great.


Consider adding another meal into your day as well (eg: pre-bed meal), as unless your serving sizes are large it looks as though you might not be eating enough.


Posted by: silencer

Quote:
Wake up and immediately take Protein Shake

What are you doing this for?


I thought that to replenish yourself with protein in the morning was a must, as you are in a Negative nitrogen balance or something like that?


Posted by: silencer

bump


Posted by: Emma-Leigh

Quote:
Originally Posted by silencer
I thought that to replenish yourself with protein in the morning was a must, as you are in a Negative nitrogen balance or something like that?
A good source of protein in your breakfast will do that for you. Drinking a protein shake 'as soon as you get up' is not really required.



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