My diet needs to change

[Squaggleboggin]

Now that I have my training down, I figured I'd make an attempt to tackle the harder part: diet. I'm sixteen years old, weigh approximately 230 pounds and am approximately 5'11". According to an online calculator, my bodyfat is around 30% and my LBM is about 160 pounds. The calculator used my abdomen, neck, and height measurements for its calculations. My upper body is my fattest part, so this projected BF% may be a little high, but probably not far off because I am nowhere near cut. I have looked at Jodie's shopping list. Telling you my current diet won't help because it constantly changes and I haven't concentrated on it whatsoever as of yet. I could eat a large burger of ground meat with the bun, a lot of ketchup (it has a lot of tomato and lycopene) and swiss cheese about three or more times a day if necessary (or without the bun and cheese, etc). I already take flax seed oil supplements at every meal (or try to) and one multivitamin a day (it can't hurt). I can also eat a lot of red seedless grapes each day, and I can drink only water (currently drink mostly milk and some pop). Is milk good in that it contains about a gram of protein for every ounce, so long as it's skim? I need to know how many grams of protein, carbs and fats I should be eating and how many calories I should be taking in per day. I'm basically trying to bulk but eat cleaner for better gains. Thank you for any help and let me know if I need to include more information (I usually forget something important, so I'm sure I did this time).

 

[Cold Iron]

Your diet is horrible

I know you are more interested in powerlifting, so I wont advise cutting.

Basically, find out what your maintenace calorie need is, then slowing increase it by increments of 200 or so a week, until you're gaining at a nice steady clip--without adding too much fat

Eat 6 meals a day. Make sure you have protein, complex carbs and healthy fats in every meal.Throw some veggies in there every once and awhile. Drink lotsa water and your good to go

 

[Cold Iron]

btw your maintenance is probably around ~3000 but you'll have to adjust it. It's just a number for you to start with...

 

[Squaggleboggin]

Your diet is horrible

I know you are more interested in powerlifting, so I wont advise cutting.

Basically, find out what your maintenace calorie need is, then slowing increase it by increments of 200 or so a week, until you're gaining at a nice steady clip--without adding too much fat

Eat 6 meals a day. Make sure you have protein, complex carbs and healthy fats in every meal.Throw some veggies in there every once and awhile. Drink lotsa water and your good to go

I can't argue there. My diet is complete crap (and I didn't even post the bad parts...). Not just powerlifting, but I'm also getting into strongman and olympic training as well. I just want to start eating clean so as to flush the fat away. What do you find to be some of the best foods for a good diet? What's your diet like? I think that if I just make gradual changes (start off by drinking water only), the changes will come faster than I think they will (or at least I hope). Thanks for the help.

 

[Squaggleboggin]

Well I went to the grocery store today. I got ground beef, turkey breast, eggs, nuts, whole grain brown rice, whole grain bread, and whole wheat pasta (thanks to Jodie's shopping list). I'm also trying to drink just water. I need to find something good to bring to school... school lunches are obviously not the best choice for a lifter.

 

[NEW_IN_THE_GAME]

i just turned 18 in june, and i had to also bring food to school. try adding sugar free tang or sugar free kool aid to your water. i drink 3-5 gallons of fluids a day. 3 gallons are water or more.i eatroughly 500 grams protein, 700 grams carbs, and just upped my fats like thye said. they are at 110grams 85 grams are good fats.
i weigh 275 with about 13 percent body fat. i owe this to my diet my mom the trainer and the folks at iron forums. try to eat 8 small meals. 230 pounds. eat

300 grams protein, 400 grams carbs, 60-80 grams fat, majority being good fats, omega's mon and poly unsaturated.

eat leaner meats. tuna, chicken breast, turkey, ostrich. or game food, like deer , and others.

i have also been eating buffalo meat because it has 9 grams of protein per oz.
hope this helped. use your supps, eat , rest, train. every goal is just one rep away.

 

[Giovanni]

Instead of ground beef go for ground turkey... i used to be a butcher... u don't want that type of shit in your body, keep the whole grain stuff, i read in class once that no matter what type of diet your on if you eat white bread your basically going to have fat around abs... you also might want to think about starting a supplement... also add some fish to that diet... eating fresh water salmon not farm raised has soooo many benefits... i know i'm a newbie on the board but i've been in college for two years majoring in nutrition, i went by a low fat diet for a while keeping it under 30 grams a day and it worked wonders and wasn't that hard to maintain... but it was almost impossible for me to make any mass gains on this diet... but i personally suggest it for cutting. GIO

 

[Squaggleboggin]

You may be new to the board but from your picture you know what you're talking about (and of course the nutrition classes). Is ground beef still bad if I grill it on one of those George Foreman grills? They're so quick and easy with that thing and it really does get rid of a lot of grease and fat. Will adding the sugar free kool aid actually not have a negative effect? Thanks for all the help.

 

[NEW_IN_THE_GAME]

so because all the sugar free koolaid is is a calorie free sweetener call splends. i belive 5 cals per serving, but the sugar fre tand has no calories, pus each serving has 100 percent your daily value of vitamin c

 

[Squaggleboggin]

Sounds good. I just had some of that whole wheat pasta with butter and a little parmesan cheese, that stuff was good!

 

[buildingup]

damn squaggle you must eat loads, and loads of crap if ur bf is that high. i lost weight just by lifting weights and my diet was appalling and to top that i get fat very easily!

 

[Squaggleboggin]

Thanks...

 

[buildingup]

i wasnt trying to insult! guess you cant have best of worlds most of the time!

 

[Squaggleboggin]

The reason it's so high is that I don't concern myself with my appearance at all. I only go after strength gains. I just decided to start eating cleanly so I can make even better gains, and I figure that a clean bulk is better than a dirty one. The fat will come off when it's ready, I'm just giving it some incentive.