Facebook    Twitter    YouTube    Instagram

first time poster/long time poor diet

Page 1 of 2 12 LastLast
Results 1 to 15 of 19
  1. #1
    Registered User


    Join Date
    Apr 2004
    Posts
    8

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    10

    first time poster/long time poor diet

    alright my first post!!

    First off some insight to possibly help with suggestions. I'm 22 yrs old, male, college student (two more years), 5-10 175lbs. I've been lifting throughout college up till about 4 months ago. I've started up again this week. I think the reason i stopped is i wasn't seeing the gains, which i partially attribute to a very very poor diet. I love to eat and thus far it's my downfall, im amazed i don't weight about 250. Seriously, i'm searching through other ppls recommendations and it looks to me like i'm reading a foreign language.

    You know how they have the "for dummys" books? well i think i need one for healthy eating. I am trying to find a post where some1 gives a "good" weekly diet. Not only what types of foods to eat, but also how to prepare them (perhaps i'm looking more at purchasing a book than finding on forum?, going to look into the 300 recipe book posted on a sticky in this forum ) Because quite honestly i am lost in the healthy food departmant.

    But in all honesty simply starting out by going to the grocery store can be a bit intimidating (yaaa that sure sounds funny reading that lol). WHen you are use to just going there and buying mac n cheese, waffles and pizza etc. it's a bit easier than trying to pick out healthy food.

    Just some basics so atleast when i go to grocery store tomorrow i am not there longer than my workout

    egg whites: simply prepare them on a frying pan, don't eat the yolk i'm assuming....

    Tuna, we talking in can, pouch does it matter? ( i don't think i've ever had tuna lol)

    For protein shakes, i have some nitro-tech from a few months ago. Any1 have the good/bad/ugly on this stuff?

    Chicken, okay i can get rid of the skin, but only breasts? (i love chicken but hate breast......)

    5 oz. 93% lean beef, okay this is simple enough to find. just fry this and drain and eat plain??

    so as of now this looks like my grocery list for tomorrow, quite a bit different than last weeks lol.
    eggs
    tuna
    chicken breast
    oatmeal
    brown rice
    apples
    sweet potato
    broccoli
    whole grain bread
    lean beef

    **I'm trying to read all the things mentioned in this thread, but not done http://www.ironmagazineforums.com/sh...threadid=21113

    THanks for the time and patience of reading this, i know it gets laborious for you guys.

  2. #2
    Registered User
    OmarJackson's Avatar


    Join Date
    Nov 2003
    Posts
    299

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    188982

    your grocery list looks pretty solid. although, what the heck do you mean you hate chicken breasts? get a foreman grill or something and they're awesome, a staple for bodybuilders. as far as shopping goes keep it simple: eggs, milk, chicken, beef, tuna, oatmeal, potatoes, rice, natural peanut butter, etc.

    get a good protein powder for after you workout, nitrotech isn't bad, but you probably paid too much.

  3. #3
    Unstoppable Force
    ELITE MEMBER
    camarosuper6's Avatar


    Join Date
    Aug 2003
    Gender
    Male
    Location
    California
    Age
    37
    Posts
    3,449

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    1
    Thanked in
    1 Post
    Rep Points
    6368133

    First of all Welcome!

    At first, some of these issues may seem foreign, but after a few months, you will start catching on quite easily, and it will become second nature.

    Ok.. first of all, your grocery list looks very solid actually. I dont know if your looking to add mass, to lean up, or just stay the way you are and eat healthier, but a good rule of thumb is multiply your weight in lbs by 1.2 and youll get your maintence. You can increase maintence by say 500 or 600 per day if your looking for mass, or you can keep your maintenence the same or drop a few cals if you want to cut.

    Keep protein at about 1 gram per pound of bodyweight a day. For you that is about 175 grams of prortein a day, and make sure you take in some form of protein (whey preferably) before and after training. You can buy cheap whey protein at www.allthewhey.com or www.bulknutrition.com.

    Any thing else , feel free to ask
    "Show me a beautiful woman, and I'll show you a guy tired of screwing her"

  4. #4
    Registered User
    ncgirl21's Avatar


    Join Date
    Dec 2003
    Location
    North Carolina
    Age
    34
    Posts
    2,135

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    2147556

    As far as the eggs go- buy one carton of whole eggs and a couple things of the egg whites. It just makes life easier !!

    Directions for eggs:

    Spray pan with Pam, mix together 1 cup egg whites and 1 whole egg, pour in pan, cook until done. You can add in any veggies you want. I usually put in mushrooms, broccoli/spinach, and some FF mozz. cheese or cottage cheese.

    Chicken:

    Buy boneless skinless chicken breast (comes in big bag). Let thaw out, spray pan with Pam, set on medium, let cook on both sides until it's not pink in the middle- season to taste, weigh on food scale (can get at Wal-Mart for lie three bucks), place in little baggies so you know what a serving is (usually 4-6 oz.) when you grab it. I leave about 2 or 3 in the fridge and put the rest in the freezer, then grab them as I need them. You can also bake you chicken, just throw it in a baking pan- set oven to 350 and bake for about 30-45 minutes, just keep checking it.

    You can buy canned chicken too, it's usually buy the canned tuna. Works great in salads, just open, drain and eat. Same for tuna, or you can get the tuna in the pouch's and you don't have to drain it.

    You can have lean meats such as Sirloin. A lot of times grocery stores have Sirloin on sale, if you ask them they'll ground it up into hamburger meat for you.

    Make sure you get real Oatmeal and not the packets. It's super easy to make in the microwave. If you get a chocolate flavored protein powder something you may want to try is:

    1/2 cup oatmeal, 1 scoop protein powder, 1 cup water, microwave for 3 minutes, and 1 tbs. peanut butter and 1/2 cup cottage cheese. This will keep you full until lunch!!

    Another good EASY thing to do with cottage cheese is:
    1/2 cup Fiber One Cereal (all grocery stores usually have this)
    1/2 cup LF Cottage Cheese
    Sugar Free Syrup
    Just mix together and eat.


    So, this is what you grocery list should look more like:
    eggs
    egg whites
    tuna
    chicken breast
    canned chicken
    oatmeal
    brown rice
    apples
    sweet potato
    whole grain bread
    lean beef
    low fat cottage cheese
    fiber one cereal
    Sugar Free Syrup
    Pam
    Sugar Free Jello
    Sugar Free Pops
    Protein Powder
    Natural Peanut Butter
    Veggies- ALL kinds!!

    Good Luck

    Only time will tell if it was time well spent!

  5. #5
    Registered User


    Join Date
    Apr 2004
    Posts
    8

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    10

    thanks for the responses. I'm going to leave work in an hour and go grocery shopping. so i dont have much time right now to post

    as far as EFA, fish oil, how does one eat this. just pour it on something you are already eating? and how much should one "eat" at a time. Hopefully will have time later tonite to make a better post, and a first draft proposed eating schedule for tomorrow.

    thanks again

  6. #6
    Senior Member
    ELITE MEMBER
    Jodi's Avatar


    Join Date
    Apr 2002
    Gender
    Female
    Location
    AZ
    Posts
    22,982

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    162956643


    Most people buy their fish oil in capsules. 5-20 G depending upon your goals and how much bodyfat you carry.





  7. #7
    Registered User


    Join Date
    Apr 2004
    Posts
    8

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    10

    i suspected capsules, but fish oil in solid form seemed a bit..fishy

    Can this be purchased at a typical grocery store?

    Thanks 4 the reply

  8. #8
    Registered User
    ncgirl21's Avatar


    Join Date
    Dec 2003
    Location
    North Carolina
    Age
    34
    Posts
    2,135

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    2147556

    GNC or another health food store should have it.
    Only time will tell if it was time well spent!

  9. #9
    Registered User


    Join Date
    Apr 2004
    Posts
    8

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    10

    thanks guys, had success finding everything i expected to find

    As far as tuna, i'm not sure if i went with the "right" one. they seemed pretty much the same so i went with the low sodium one.
    "Starkist Low Sodium CHunk white albacore tuna in water"

  10. #10
    I see YOU!!
    ELITE MEMBER
    JLB001's Avatar


    Join Date
    Nov 2003
    Location
    Houston
    Age
    50
    Posts
    8,296

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    4201583

    You got the right one! If you get tired of tuna, they also sell chicken breast in a bag. It's yummy. Should be on the same isle as the canned/bagged tuna.
    "When you get to the end of your rope, tie a knot in it and hang on."


  11. #11
    Registered User


    Join Date
    Apr 2004
    Posts
    8

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    10

    Some basics, i'm looking to add mass. i'm not sure about my body fat %.... (5-10 175lbs)

    alright so this is what i have to work with, i have the protein in ()

    1/2 cup cottage cheese (13g)
    1/4 cup tuna (14g)
    1 egg (6g)
    4 oz ground sirloin (23g)
    4 oz chicken breast (23 g)
    1/2 cup fiber one (2g)
    1/2 cup oatmeal (5g) is ground cinnamon okay to put on this?
    1/4 cup long grain rice (4g)
    protein shake (20g)
    apples
    broccoli
    strawberries
    fat free jello/popsicles.
    i'm still working on the fish oil.....

    Now how do i go about making a meal plan? Most likely protein shake before and after the workout, but what about the others. just mix and match to have balanced protein or is there more of a theory behind this? Days im lifting (4) i plan to wake up at 7am and lift around 8-8:30.


  12. #12
    Registered User


    Join Date
    Apr 2004
    Posts
    8

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    10


    You got the right one! If you get tired of tuna, they also sell chicken breast in a bag. It's yummy. Should be on the same isle as the canned/bagged tuna
    exellent

  13. #13
    Sackin' up every day
    aztecwolf's Avatar


    Join Date
    Dec 2003
    Location
    san diego
    Age
    37
    Posts
    1,267

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    1460014

    Originally posted by OmarJackson
    your grocery list looks pretty solid. although, what the heck do you mean you hate chicken breasts? get a foreman grill or something and they're awesome, a staple for bodybuilders. as far as shopping goes keep it simple: eggs, milk, chicken, beef, tuna, oatmeal, potatoes, rice, natural peanut butter, etc.

    get a good protein powder for after you workout, nitrotech isn't bad, but you probably paid too much.
    yeah serious how can you hate chicken breast, i mean chicken taste like everything, just mix and match spices to get the flavour that you really like
    -Sack Up-

    "If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall

  14. #14
    Sackin' up every day
    aztecwolf's Avatar


    Join Date
    Dec 2003
    Location
    san diego
    Age
    37
    Posts
    1,267

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    1460014

    Originally posted by OmarJackson
    your grocery list looks pretty solid. although, what the heck do you mean you hate chicken breasts? get a foreman grill or something and they're awesome, a staple for bodybuilders. as far as shopping goes keep it simple: eggs, milk, chicken, beef, tuna, oatmeal, potatoes, rice, natural peanut butter, etc.

    get a good protein powder for after you workout, nitrotech isn't bad, but you probably paid too much.
    yeah serious how can you hate chicken breast, i mean chicken taste like everything, just mix and match spices to get the flavour that you really like
    -Sack Up-

    "If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall

  15. #15
    Sackin' up every day
    aztecwolf's Avatar


    Join Date
    Dec 2003
    Location
    san diego
    Age
    37
    Posts
    1,267

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    1460014

    make sure you get some solid carbs both pre and post workout with those protein shakes, with your other meals just make sure you get a little bit of lean protein, some veggies, and depending on your metabolism and weight that you want to attain some complex carbs, it'll take you a couple weeks to nail down something that works pretty well for you, to make it easier track what you eat at fitday.com
    -Sack Up-

    "If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall

Similar Threads

  1. Long time reader, first time poster
    By malfeasance in forum New Members
    Replies: 4
    Last Post: 02-05-2011, 03:13 PM
  2. Long time reader, first time poster.
    By xtreme13 in forum New Members
    Replies: 5
    Last Post: 12-23-2010, 04:05 PM
  3. Long Time reader first time poster
    By Namo in forum Training
    Replies: 4
    Last Post: 11-02-2007, 06:26 PM
  4. long time reader becomes poster today!!
    By VILBAUGH in forum New Members
    Replies: 6
    Last Post: 01-01-2007, 08:10 AM
  5. Hey first time poster
    By pr22 in forum New Members
    Replies: 3
    Last Post: 01-24-2006, 06:13 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Copyright© 2001-2017 IronMag® Bodybuilding Forums