Please help this newbie out with his diet! : )

[Scotty323]

Hey guys,

Here is the story....

31 years old
5'11 197lbs (more stocky/solid than flabby)
Has worked out probably less than 20 times in my whole life ( Fast Gains? )
Looking to get stronger and faster without putting on a bunch of weight.



I'm not looking to get ripped, I just want to become stronger and faster for baseball season in June.



I bought myself some whey protein and I plan on focusing on compound exercises.

My question is, what should I eat if I am not looking to lose a bunch of weight, but want to shed fat and gain a good amount of muscle in that time period? Here is what I have been doing in the past.


- breakfast - oatmeal
- lunch - salad w/ grilled chicken
- snack - fruit/veggies
- dinner - some sort of chicken/fish/pork with veggies
- snack - yogurt



I am sure I will get blasted for my meals but I really have no clue. This was the easiest for me to do and seemed very healthy. That would be my meals when I am trying to lose weight. Now that I have decided that I want to focus more on muscle, what should I add to this? Do I start over with something new? How many calories should I be taking in?


Thanks for the help guys....

 

[Scotty323]

anyone?

 

[camille2785]

I'm not a dietician or nutritionist but you gotta weigh your food.

I started about 6 months ago now by trying to slowly implement most of these foods on this diet list. Lots of protein, no fat no carbs if you can.

 

[scmtnboy]

My first suggestion is setup an account on myfitnesspal or fitday and start keeping a log of everything you eat. Buy a digital food scale and measuring cups if you don't have them already. All of your food listed are good sources. I personally don't care for fruit but it can be a good alternative to refined sugars. I would add a protein source in your first meal and every meal for that matter. You should get good results if this is your first time training seriously. Pay attention to how many calories your eating and weigh yourself once a week at the same time like Friday morning when you first wake up after you pee. Adjust your calories according to your goals. I shoot for 40% Protein 30% Carbs and 30% fat. Make sure to get some healthy fats in there Almonds, Olive oil, Avacados, Fish.

 

[NoCode8511]

My question is, what should I eat if I am not looking to lose a bunch of weight, but want to shed fat and gain a good amount of muscle in that time period?

This is just my .02 but you need to pick one or the other. Lose weight or put on some size. If you put on muscle you will put on some fat.

First you need to figured out how many calories you need for maintenance. If you want to bulk up add 500 more and if you want to shed subtract 500.

At 197lbs you should be somewhere around 3000 per day. I would stick with maint. and workout with some cardio.