help plse on diet and what to eat

kamazoo

hi all im after some advice plse on diet and what to eat im 35 around 5ft 8 weight around 96 kg i used to go to the gym alot with my buddy when he could be botherd then it went out the window and stoped going now im going to start on my own ive got a belly on me and want to get rid and get some muscle on me any help plse i work stupid hours and dont get up till around 12 afternoon

Pikey

Hi if you can give a sample of your daily diet it will be easier to give you a steer towards something you will be able to follow.

kamazoo

thanks for reply i eat anything pies chips beans piza im after some advice what i should be eatiing what diet would be good for me

Middle Aged Nooby

Hi Kamazoo, . . . if you want advice on losing weight, take advice from someone who IS skinny . . . . eg myself.

EAT BEANS !

Substitute your main meal of the day for a tin of beans & toast , they're full of energy, tastey, conventient, and almost fat free.

Purists will disagree, complaining they are full of salt, plus sugar, . . . . but you have to be pragmatic, and i think there is a net benefit to them.

Stick with it, you'll be farting all night for a week or so untill your system adapts, then you aught to see a change after a maybe 4 weeks . . . .

Good Luck

Middle Aged Nooby

Also, dont drink alcohol . . . ! alcohol is pure energy, like inhaling calories almost.

Middle Aged Nooby

Never skip breakfast ! always have cereal, cos if you skip brekky, next thing is you'll pop into the pie shop cos you're ravenous

Nath

mate, if u substitute ur pies, chips and pizza for some more healthy meals you'd soon see the benefits, not only in ur appearance but ur general well being, come on, I don't mean to sound condescending, but a good balanced diet and plenty of exercise is the way forward. If ur training u need protein so stick to high protein low fat foods, eggs, lean mince, chicken, fish, plenty of fresh veg. Don't skip breakfast! Have a look at some of the diet stickies mate, they'll help u.

kamazoo

thanks for reply ive been trying to read up things is this right i weigh 96 kg or 212 pounds
so my calories a day should be 3600
protein 225 per day or 37.5 per meal grams

carbs 495 per day or 82.50 per meal grams
fat 80 per day or 13 per meal grams
is this right as im tryin to loose bit of fat and put some muscle on thanks

Pikey

Hi Kamazoo,

Not in my opinion - if you're 96K of muscle you might burn that lot if your not then way too much. I would work on at least 1 gram of protein per lean lb of bodyweight and carbs I'd aim at roughly 200gram ish, below gives 180 - 200 dependant on choice of breakfast.

I won't be able to do this justice in a couple of paragraphs....

Ok firstly if you're eating pies and pizza etc you're no doubt eating a good deal of processed foods which aren't much use to bobybuilders, loads of simple carbs sugars and fats so completely useless as far as muscle and condition go.

If you're aim is to lose fat you need to limit your carbohydrate intake and as far as possible and keep away from simple sugars, there are options around ultra low carbs and high fat similar to Atkins but in my opinion this has limited use for a bodybuilder as muscle need glycogen - which without going into great detail is normally converted from Carbohydrates.
The best way of doing this is eating whole non processed foods, I don’t eat much fruit due to the simple sugars but do eat plenty of veg. Basically you need complex carbs low GI are best, good protein sources and some good quality fats which can come from oily fish and eggs.
You don’t really say your training goals but I’ll assume your mainly after toning up and loosing fat, I would recommend at least 5 meals per day – more if you are serious about bodybuilding.
You should try and do some low impact cardio prior to your first meal as this will help burn fat reserves, half an hour walking would be a good start.
Also no alcohol!
Meal1
Choose one of the following
3 eggs anyhow but fried and two slices of wholemeal toast – no butter
100g of porridge – no sugar, or syrup or honey – fully skimmed milk or water
85gram of Muesli – fully skimmed milk or water .

If your training hard and aim to build muscle also have at least one scoop of protein powder or another 5 egg whites cooked.

Meal 2
I usually have some form of protein shake – low carb if dieting

Meal 3
Protein – either 200gram Chicken breast, 1 tin of tuna -185g size in brine not oil – same weight salmon – or mackerel etc.
As much salad as you want – no dressings and 150gram of baked potato

Meal 4
200gram chicken etc as above
50 gram dry weight of basmati rice – and fresh broccoli (basmati is lower GI than normal rice)
Assume train between meal 4 and 5
Post workout at least 50gram of protein and some carbs to replenish glycogen– build and recover is good as has excellent blend of proteins and carbs

Meal 5 –
Same options for protein source – as much veg as you want – 150gram of baked or boiled potato – no salt or gravy.

There are different options around carbohydrate sources and protein but the above is simple enough and as you learn more about it you can try different things.

Good luck,

you can always pm me if you have any specific questions....

Cheers

Pikey

swrutt

I have just embarked on a massive lifestyle change at university. It is currently working pretty well and is based on various books and internet forums plus advice from a bodybuilding friend. I am 22, 5 foot 7 and 91.5kg at the start of my program. My body fat % at starting was 33% and my end goal is to be 15% or lower.

Breakfast: 6 egg whites 2 yolks scrambled on 1 piece wholemeal toast (no spread). Bananna

Workout with apple after

Lunch: Large lettuce and carrot salad with 1 large grilled chicken breast

Afternoon: 2 satsumas and 1 low fat yoghurt

Dinner: 4 tblspoons brown rice, 1 large grilled chicken breast, large premade vegetable mix.

I substitute the chicken parts for tuna/salmon twice a week. I also aim to drink around 2 litres of green tea each day with 2 litres of iced water. I have completely cut alcohol from my diet.

My gym routine is currently:

Monday - 45 - 60 mins cardio. Pecs, biceps, triceps: all to failure
Tuesday - 45 - 60mins cardio
Weds - Rest
Thursday - Repeat monday
Friday - Repeat tuesday
Saturday - 45 - 60 mins cardio. Back, legs, lats and shoulders
Sunday - Rest

Each gym day i walk 4 miles to get there and back both up and down hill at a good pace. I also walk around 2 miles each day to get to and from work/uni. A good tip i have is to cook up a large batch of vegetable stew and then bag it into portions and freeze it. Also a george foreman grill means cooking chicken takes all of 5 mins and it is really tasty. For my vegetable stew i mix onion, peppers, carrot, plum tomatoes, fresh tomatoes, mushrooms, garlic and some herbs. It tastes fantastic with rice and chicken.

My current weight loss in 2 weeks using this plan is 8 lbs fat (measured on one of those special machines which tests electric resistance). That is 8 lbs fat, with some good muscle gain although i forget the exact number. I am also finding that i am never really hungry and havent even been tempted to stray from the plan. Good luck and if anyone has any criticism/tips let me know please. Cheers

Stewart