Need help with diet

[Braveheartt]

Hi

I need help on constructing a diet plan to follow, I wish to bulk up and grow muscle, working out three times a week.

I have a "Muscle and Weight gain" supplement which contains 45g of protein per shake. I'm wondering if I should get whey protein or creatine as well/instead?

Okay so, what should I be eating on a day-to-day basis? What should I eat before and after my workouts? And when and how often should I take my supplement?

I would greatly appreciate help on my diet! Posting foods which I can just go out and buy, how much and when I should eat them would be perfect!! I have no idea where to start on my diet and I would say I don't eat enough right now reason why I haven't really grown much over the past load of months I've been working out.

Thanks

 

[Ngordyn]

hey ok first of all we will need more information

we need :
your age
height
weight
bf%
and maintenance calories

 

[Braveheartt]

Age: 18
height (roughly): 5ft 10
Weight: 132 pounds
Not sure on BF
Maintaining weight calories: Around 1980 - 2112

 

[wallen]

OK I need some advice too
I am 35yr
180 CM
105.9KG
BMI 33
Maintain Weight calories should be 3029 Approx
I probably am eating only 2000 at most per day
I use a treadmill in the morning for 20min at 6.4km per hr on 3deg incline
and I do 60 sit ups using an AB machine
afternoon I do the same but I do weights as well
Arm curles, chest ,etc
I am only losing .5 - 1 Kg per week
What should I eat, I am building muscle thou I have noticed my calf muscles have grown and my bicepts have grown 1/2 and inch in 4 weeks will this conflict with what weight I think I am losing, I dont know and need help

 

[jk7761]

wallen and bravehartt you made the right choice by starting here. Alot of very knowledgeable and SUPPORTIVE posters with great info.
My first suggestion to both would be buy Tom Venuto's burn the fat, feed the muscle book. This e-book can be found online and downloaded. For me it set a great foundation.

 

[wallen]

Yes i must admit it opened my eyes and made me see I was being ignorant towards how to go about weight lose Sorry scratch that fat lose. I want to lose fat not weight.

 

[Ngordyn]

for the protein you an buy relatively cheap here online and its good quality, i only use the shake after a workout for the fast acting protein i get everything else from real food now your maintenance is pretty close to mine if your looking to bulk up try hitting 2500 calories and see from the you should gain about a pound a week or so if not then increase it slightly till you do , creatine helps in building muscle but figure out your diet first that will be the biggest factor


now wallen you are losing so you are going the other way your maintenance is 3000 so 2500 should be your cutting but u seem to be losing the right amount per week but you do not need to do the cardio if you do not wish it is not necessary for fat loss as long as your lifting heavy and losing about 1/2 kg a week then you are doing pretty good and that is what you should shoot for.

 

[wallen]

I am not doing many wieghts only light so it doesnt kill me when I go heavy again, my primary concern is getting rid of the fat, I am not that concerned with putting on muscle as long as i dont lose much, I just want to lose the fat that has built up over 4-5 years.
I like the cardio in the orning it sets me up for a good day.

 

[Built]

Light weights aren't the way to go for fat loss, wallen. You'll lose less muscle lifting heavy than lifting light.

 

[wallen]

Ok I am now lifting heavy weights (well reasonably heavy)
I do 30 min on the treadmill every Morning and 30 min every afternoon which I like. I am not going hard I am walking at a reasonable pace my H rate is 95-110 while doing this, then in the afternoon I do the weights for 30 min Mon, Tues, Fri, Sat ample rest in between after the TMill
I am eating 5 times per day but only good natural food,
I consume 2136 calories per day. Keep in mind this seems to be enough I am not hungry or lacking in energy I feel good with this. Surely your body would tell you if it wasnt enough.
Protein 941 calories or 44.1%
Carbs 802 Calories or 37.5%
fat 393 calories or 18.4%
Does this seem ok to anyone out there, I am curious
although the book Burn the fat and feed the muscle tells me not to rely on Scale weight to much it would seem in the last 2 weeks I have lost fat because my pants are too big now and the Skinfold test i am getting done say so. yet i seem to have increased in weight on the scale by about .6 of a KG I think it would be too good to be true it is muscle gain. is this because I am drinking so much water which I drink about 3 liters per day, any further advice would be good

 

[Ngordyn]

well if your not used to lifting heavy weights you can gain some muscle while dropping fat but eventually u will hit a point where you need to choose one or the other and i would increase your fat intake to 800 calories or so which means you would have to drop carbs to about 400 or so which is about 100 more calories then now this way you get the right amount of fat which is about 1g per kg of lbm everything else seems ok

 

[wallen]

any ideas how to drop the carbs an increase the fat it took me long enough to get this sort of right

 

[Built]

Can you please list the grams consumed rather than the percentages?

Also, are you lifting before or after you do all that cardio?

 

[Ngordyn]

for fat you can obtain pretty easily , fish oil, whole eggs, almonds, cashews , canola oil, and carbs are pretty easy to cut back on


right now your macros are:

protein= 230 about
carbs= 200 about
fat= 45 about

if u add 40 more grams of fat and cut 90 g of carbs you will be at close to the same calories but have sufficient fat content

 

[wallen]

OK I will up the fat and drop the Carbs to suit, and to the other question I do the weights after the cardio, Should it be done the other way around, I seem to be going ok with it this way.
Grams quantities are
Protein 235 g
Carbs 200 g
Fat 44 g

 

[Built]

Cardio AFTER weights. Otherwise, you'll compromise your lifting and have a shitty workout.

Increase your fats, okay?

 

[wallen]

I have just had the first skinfold test done,
25.7% Body Fat and a weight of 106.3KG.
Could you tell me how to work out my lean body mass and the total KG of body fat.
I have arranged to get this test done once a week for monitoring purposes. I will up the fats and drop the carbs and I will do the weights first from today onwards,

 

[Ngordyn]

multiply your current weight by the BF% and divide by 100

then subtract the answer from your body weight

so for this

106.3*25.7= 2731.91

2731.91/100= 27.3191

106.3-27.3= 70KG LBM

 

[jk7761]

Don't get discouraged by the scale I experience the same thing. My weight has stayed within a 5 lb. range for a year.

I look for results in the gym. Endurance and weights lifted.
And in the mirror, I just look leaner.
Feel your way along and listen to the advice from the great help at this sight.

 

[wallen]

I have worked it out better for me with your advice (I think)
Calories in 2248 this could be +/- 100 Cal
Protein 942 Cal or 235.5g or 40%
Carbs 564 Cal or 141.19g or 33%
Fat 651 Cal or 72.34g or 27% Saturated 20.75g or 28% of fat intake. Should this be enough to lose fat on while maintaining LBM
kepping in mind I do 2 lots of cardio per day AM Cardio only PM Cardio and 4 days per week with weights.

 

[wallen]

I just found one of our national Emblems the Kangaroo is loaded with protein and low in fat and has vertually no Carbs and it is 1/4 or the price of Chicken and half that of Steak.
200g serve
226 Cal
42g Protein
2.2g Fat
and .6g carbs
and it is about $5.00 per KG
Bugger the Steak from now on this tastes better.

Although I have mixed emotions about eating one of our Emblems on the Australian Coat of arms.....but i will get over it