Need Major Nutrition Help!!!

[Darren B]

please check my thread:
http://www.ironmagazineforums.com/showthread.php?s=&threadid=6421

PLEASE

 

[w8lifter]

*sigh*...I just spent 10 minutes writing a reply to this and lost it give me a sec and I'll type it again!

 

[Darren B]

sorry...............................

 

[w8lifter]

I currently eat as follow:

- Breakfast (cereal and milk)
- Snack (orange juice and banana)
- Lunch (4 ham sandwiches, grapes bit of salad)
- Snack ( chocolate bar, banana)
- Night (Ham salad)

Here I go again, lol....You want to gain muscle w/ little fat right?

Overall, I don't think you're getting enough calories. Your diet consists mainly of sugar. Some general points:

Eating smaller, more frequent, more balanced meals will be better for you in terms of gaining muscle. Try to get 6 smaller meals, spaced evenly throughout the day (every ~3 hrs) w/ a balance of calories and macronutrients.

You should, over at least a week or more, increase your protein intake to ~1 gram per lb of bodyweight. Some great sources of lean protein include eggs, chicken breast, turkey breast, lean beef, fish & tuna & salmon.

Your carbohydrate sources are mainly sugar! Make sure your eating whole grain bread, and you should try to incorporate some complex carb sources such as brown rice, sweet potatoes, yams, & old fashioned (unsweetened) oats; and you also need to add some veggies!

Your diet is lacking in healthy fats....adding some almonds, natural peanut butter, eggs (yolks), olive oil, safflower oil or flax seed oil, will not only increase your EFA's but increase calories! Adding this fat will not make you fat!

 

[w8lifter]

Originally posted by Darren B
sorry...............................

LOL...not your fault dude

 

[ponyboy]

Just something to add onto what w8 said...she's right. If you're going to eat one big meal make sure it is breakfast, not lunch. If you eat a huge lunch your body's natural rythms make you sleepy and unproductive for the rest of the afternoon. I believe 2 o clock is the point in the day when we naturally feel the most sluggish. Also, make sure to eat a small meal 1-2 hours before you train and then have some carbs and protein 30-45 minutes after to make sure your workout gets used to its top potential. Good luck!

 

[w8lifter]

I didn't say to eat one big meal. I said to eat 6 smaller and balanced meals....calories divided more or less equally.

 

[ponyboy]

I actually wasn't saying that in reference to what you said, w8, i need to be more careful in my wording. I just noticed that he was eating a LOT at lunch and recommending if he was going to eat a ton at one meal, it would be better to do so at breakfast. Often students or busy people can't eat small meals every time, I know I have problems with it myself.

 

[w8lifter]

Ok, I see