I need a diet! HELPPP!!!

[Ralphie]

Ok, /end dramatic intro

My stats:
17 years old
136lbs
I am about 5 feet and 9-10 inches about.. I will have the exact height soon.

Body Fat is unknown.. I can't imagine myself having more then the average amounts for my age.. I am a bit on the skinny side I would say.. you can see my ribs a little bit if I stand straight up.. assuming I haven't eaten a big meal previously.

Goals-Get big while staying lean so my muscles are as defined as possible


I have a few questions first.. is it possible to gain good amounts of muscle while losing fat? Right now I am on no diet what so ever.. I try to watch what I eat kinda.. or would it be better to simply eat eat eat and lift.. and then cut and maintain the muscle you have gained.. if that is possible?

I take two scoops of protein a day.. one in the morning and one before I go to sleep or if I worked out that day after I get back from the gym. I usually eat some kind of meat for lunch.. chicken... or something like that along with some veggies.. I get my lunches from whole foods.. if anyone has seen there lunches.. they come in little to go containers and are quite good (*advertisement*)

I try to take 1 tablespoon of flax seed oil as well as vitamin C, Vitamin B, and Vitamin E. These are all gnc brand.. which brings to another question.. should I switch to a multivitamin such as centrum? Or keep taking individual vitamin tablets? It seems that the vitamin C that I am taking right now is giving me too much.. I would think my body just passes alot of it through.. same with the B and E.. you tell me..?

For dinner on most days I usually eat chicken, fish, or beef.. some variation of that.. I have no clue what the fat content in these meals are Tuesdays, Thrusdays, Fridays Saturdays as I am not at my home for dinner.. someone else cooks it. It's not soaking in grease though

On the days I do come home after school I try to eat some healthy and high in protein.. low in fat.. such as egg whites.. sometimes I eat both egg and yolk though.


There is a thread right now on the atkins diet and it sounds interesting.. some people posted claiming they have lost weight and gained muscle.. so what is the board opinion on this? Are there any other diets out there I could try?

If I need to provide any more info let me know! I am a complete newbie to nutrition and dieting.

 

[Arnold]

Originally posted by Ralphie
Goals-Get big while staying lean so my muscles are as defined as possible

Although it is possible to gain muscle and lose fat simultaneously (especially for a beginner) it is more practical to focus on one or the other. When you train for mass it's inevitable that you will gain some extra fat do to increased calories that will be necessary to support growth. The only exception is a newbie to lifting in which they seem to be able to do both for the first 6-12 months or so.


I have a few questions first.. is it possible to gain good amounts of muscle while losing fat? Right now I am on no diet what so ever.. I try to watch what I eat kinda.. or would it be better to simply eat eat eat and lift.. and then cut and maintain the muscle you have gained.. if that is possible?

see above response.


I take two scoops of protein a day.. one in the morning and one before I go to sleep or if I worked out that day after I get back from the gym. I usually eat some kind of meat for lunch.. chicken... or something like that along with some veggies.. I get my lunches from whole foods.. if anyone has seen there lunches.. they come in little to go containers and are quite good (*advertisement*)

Okay, hopefully you also take some protein post work-out as well.


I try to take 1 tablespoon of flax seed oil as well as vitamin C, Vitamin B, and Vitamin E. These are all gnc brand.. which brings to another question.. should I switch to a multivitamin such as centrum? Or keep taking individual vitamin tablets? It seems that the vitamin C that I am taking right now is giving me too much.. I would think my body just passes alot of it through.. same with the B and E.. you tell me..?

I take C separate, but I use a multi-pak for all others.


For dinner on most days I usually eat chicken, fish, or beef.. some variation of that.. I have no clue what the fat content in these meals are Tuesdays, Thrusdays, Fridays Saturdays as I am not at my home for dinner.. someone else cooks it. It's not soaking in grease though

I recommend that you use www.fitday.com and figure out your total calories and macros, then post a sample your diet here.


On the days I do come home after school I try to eat some healthy and high in protein.. low in fat.. such as egg whites.. sometimes I eat both egg and yolk though.

Good, eggs are an excellent source of protein.


There is a thread right now on the atkins diet and it sounds interesting.. some people posted claiming they have lost weight and gained muscle.. so what is the board opinion on this? Are there any other diets out there I could try?

I do not like low carb diets personally, but they seem to work well for some people.


If I need to provide any more info let me know! I am a complete newbie to nutrition and dieting.

See above response about using fitday.

 

[y2gt]

Check this out first.....This is where I started and I learned a LOT!

http://www.ironmagazineforums.com/showthread.php?s=&threadid=5121

Read through all the Links on this thread...It is reaaall helpful.

 

[w8lifter]

At 17, and 136 lbs...I think you should eat

Seriously...it's not a time for you to be trying to get leaner than you are...you need some meat on your bones...now that doesn't mean eat whatever you want...but I don't think you want to try atkins or any type of low carb diet at the moment.

Please do check the links...learn what a slow burning carb is...learn how to eat..i.e. meal frequency, meal composition...you want 5-6 meals w/ a balance of protein, carbs and fat.

If you can...post your detailed meals and we can help you improve upon them

 

[Ralphie]

See, the thing is that I don't have a real meal plan.. I just eat whatever basically while trying to watch my fat intake.. so I don't eat 20 cookies or brownies in a day..

 

[w8lifter]

I know you don't have a plan ...but you do eat...everyday...no? Tell me what you eat! What are you currently eating for breakfast, snack, lunch, etc.

 

[Ralphie]

Jeeez w8lifter you assume too much.. thinking I eat and everything

Ok, so this is my basic meal setup everyday it changes on the weekends though because I wake up later usually.

Breakfast- Either a protein shake or just a scoop of protein in skim milk.. if I have the time I try to munch down some turkey slices.. 1 or 2. Usually, I do not eat more than this.

Lunch-Whole foods to go lunch. If you have been to whole foods I think you buy it at their little deli.. I don't buy these for myself, my Dad does. They usually consist of something chicken based with lots of veggies. I sometimes get vegetable soup. I usually also drink a bottle of water.. *trys to remember how many ozs* Ummm let's say around 2cups.. 16 ozs.

after school snack- I try to eat eggs.. some times just the white sometimes with the yolk.. what do you think I should do? I don't know how worried I should be about my fat intake. Sometimes I will just eat random things though.. turkey.. or t.v. dinners consisting of pasta or rice or some type of meat.. not beef though

Dinner- Now this is where the greatest variation occurs.. If I eat at home I eat either fish chicken or some tv dinner of some type.. don't worry though they are healthy tv dinner.. At least I think so.. if I'm not at home I will usually eat chicken or beef with some veggies and garlic salad. Rice is not uncommon.. some veggies as well.


That's pretty much the most I can narrow it down.. hope this helps!
Thanks!

 

[w8lifter]

Good...see...I knew you ate something every day

So again, if your goals are to add some lean muscle mass, you need to eat more than you are...basically become an eating machine, lol...obviously you have a fast metabolism, so you need to compensate for that. I recommend eating more frequently...i.e. every three hours, forget 3 squares a day...shoot for 5-6 smaller, balanced meals throughout the day. If you have to work around other people cooking for you, then that's a great opportunity to use some protein shakes, for the meals in between meals.

You need to increase everything really, protein is rather low, but it is the best of the 3 macros so far....your carbs are not high enough to grow, and your fat seems non-existent....see below:

Originally posted by Ralphie
Jeeez w8lifter you assume too much.. thinking I eat and everything

Ok, so this is my basic meal setup everyday it changes on the weekends though because I wake up later usually.

Breakfast- Either a protein shake or just a scoop of protein in skim milk.. if I have the time I try to munch down some turkey slices.. 1 or 2. Usually, I do not eat more than this.

Good...have a shake in the morning w/ milk...but you also need some sort of carb and fat in this meal. I would suggest 1/2 cup of old fashioned oats (not the sugared packets either, they are not healthy for you...you can flavour your oats w/ cinnamon & a sweetner, or 1 tbsp of natural sugar-free peanut butter...or mix your protein powder into the oats after they're cooked, chocolate is best for this IMO). If you can't do oats...grab a piece of fruit...banana, apple, peach, etc. Also needed is a fat source...1 tbsp of peanut butter would go good here, or if you have it/can get it...3 tbsp of heavy cream or 1 tbsp flax for the shake

Lunch-Whole foods to go lunch. If you have been to whole foods I think you buy it at their little deli.. I don't buy these for myself, my Dad does. They usually consist of something chicken based with lots of veggies. I sometimes get vegetable soup. I usually also drink a bottle of water.. *trys to remember how many ozs* Ummm let's say around 2cups.. 16 ozs.

Not sure what whole foods is, but I'm assuming some type of fast food? Chicken is good, and so's the veggies...again, try to get a decent carb/fat source here...oil-based dressing for the salad and maybe some rice to go w/ it. soup may taste great, but it doesn't do much more than fill your tummy...so make sure you're getting the chicken/carbs along w/ it.

after school snack- I try to eat eggs.. some times just the white sometimes with the yolk.. what do you think I should do? I don't know how worried I should be about my fat intake. Sometimes I will just eat random things though.. turkey.. or t.v. dinners consisting of pasta or rice or some type of meat.. not beef though

You can and should eat the yolks...eating fat is not bad, there are healthy fats and not healthy fats, and some in between fats...yolks, assuming you have no prior cholesterol problems, are fine to eat and preferable to add. They hold half the protein in an egg and ALL the vitamins. I would suggest eating 3 whole eggs plus 3 egg whites. You also need a carb source for this meal, if you haven't had fruit earlier in the day, you could have it here...or have some rice (brown is preferable to white) or some sweet potato or more oats. Pasta is NOT a healthy food, also you would probably be able to get away w/ eating it w/o it making you "fat"...still isn't "healthy" though

Dinner- Now this is where the greatest variation occurs.. If I eat at home I eat either fish chicken or some tv dinner of some type.. don't worry though they are healthy tv dinner.. At least I think so.. if I'm not at home I will usually eat chicken or beef with some veggies and garlic salad. Rice is not uncommon.. some veggies as well.

Sorry but...there is no such thing as a "healthy TV dinner"...unless you make it yourself, lol. Again...make sure you're getting a balance of protein, carbs & fat.


That's pretty much the most I can narrow it down.. hope this helps!
Thanks!

So...you definitely need to eat more and more often...try my suggestions, and try eating more frequently...think Meal 1, Meal 2, Meal 3, etc instead of Breakfast, Lunch and Dinner....shoot for at least 5 meals spaced approximately 3hrs apart...6 is better.

And bring your water up

 

[Ralphie]

Thanks alot!

Just to clarify Whole Foods is a gorcery chain with all naturally grown and organic foods only.

Perhaps the T.V. dinner isn't as healthy as possibly can be but it's not a stouffers t.v. Dinner..
Sp on the stouffers.

Thanks again..
So what should my ratio of protein/carbs/fat be?

 

[w8lifter]

Originally posted by Ralphie


Thanks again..
So what should my ratio of protein/carbs/fat be?

Well...I don't think I'd worry so much about that...just try to get a decent amt of protein in every meal, along w/ a healthy fat source and a slow burning carb source.

But, a good ratio would be 40/35/25 P/C/F ...or somewhere thereabouts