clueless weightlifter

vinger

high guys, ive been reading topics on this forum for a few days now, and its clear theres alot of great knowledge here.

Basicly im a 25 year old ex weightlifter (due to injury) and am now keen on bodybuilding.
I understand the need to be educated on what to eat and when and how much, what i cant work out is how you all know how to work out excactly how much protein, carbs and fat your eating on a daily basis.

I have no idea what im consuming other than whats in my creatine and weight gainer.
Any advise would be hugely appreciated.

Cheers

TJ

Welcome mate,

What I tend to eat is the following (although it may be boring for some).

When Im bulking I eat things like: -

Bread, Rice, Pasta, Potoatoes, Peanut butter, Pork, Tuna, Noodles, Milk, Eggs, Steak, Chicken Breast etc to pack on muscle (just making sure Im eating well and eating about every 3-4hrs).

When cutting up I go for: -

Chicken breast (grilled) and Noodles, Egg Whites, and 1 peice of toast.

What do you weigh at the moment?

If you weighed 200lb then you would eat about 2000cals (bodyweight x 10) to maintain your weight.

If you wanted to lose weight then aim for around 1600cals (bodyweight x 8 ).

If you wanted to gain weight then aim for around 2400-3000cals (bodyweight x 12-15).

If you try to eat in Protein, carbs and fat in the following ratios then you should be getting enough to fuel/build your body: -

30% Protein, 50% Carbs & 20% Fat

2000cals would be: -

600cals Protein - 150gm per day
1000cals Carbs - 250gm per day
400cals Fat - 44.44gm per day

1600cals would be: -

480cals Protein - 120gm per day
800cals Carbs - 200gm per day
320cals Fat - 35.55gm per day

3000cals would be: -

900cals Protein - 225gm per day
1500cals Carbs - 375gm per day
600cals Fat - 66.66gm per day

Im cutting up at the mo and eating around 32gms of Fat a day and about 115gm of Protein and 180gms of Carbs.

Anonymous

welcome to the musclechat board vinger

what is your current bodyweight?

do u want to get bigger or lose bodyfat and tone up?

well get u on the right track,

steve

IanUK

You should aim to have at least one gram of protein for every pound you weigh. This should be upped when bulking as much as poss and at least 400 grams a day carbs.

Best to try and eat as often and as much as poss but stick to a bit of a plan if you cant trust yourself

IanUK

Found this for you mate, have a gander

Time Food Protein
Wake 7:30 am
7:30 1 scoop whey protein 20g

8:00 breakfast large bowl wholewheat breakfast cereal with 1/3 pint skimmed milk + sugar 15g
2 slices wholemeal bread toasted + olive oil spread 22g
portion weight gain drink with water and multidextrose powder
100ml orange juice + 1 tblsp olive oil

10:30 sandwich (wholemeal bread + olive oil spread + filling) 25g
fruit

12:30 tuna (95g) + 1 tblsp natural yoghurt 27g
small chicken breast (60g) 18g
4 slices wholemeal bread + olive oil spread
salad
low fat yoghurt 7g

15:00 sandwich (wholemeal bread + olive oil spread + filling) 25g
drink of skimmed milk - 1/3 pint 7g
fruit

17:00 portion weight gain drink with skimmed milk and multidextrose powder 27g
TRAIN
18:30
(after training) 2 scoops whey protein 40g

19:30 mackerel (95g) 20g
small chicken breast (60g) 18g
either 2 medium jacket potatoes
or 200g boiled brown rice
or 350g boiled wholewheat pasta
vegetables
low fat yoghurt 7g

22:00 large bowl wholewheat breakfast cereal with 1/3 pint skimmed milk + sugar 15g

23:30 1 scoop whey protein in skimmed milk 25g
23:30 - BED
Total Protein 320g

inneedofabs

i weigh 69 KG (about 152 pounds) and want to lose weight and tone up before putting on muscle. I therefore need a diet plan containing about 1216 calories (8 times weight in pounds) but i also need anough energy to do exercise as i play badminton at county level and play quite a bit of sport. I have some zantrex 3 so i can use that if n e 1 thinks it will help. Also one another points wot does everyone think about red bull?anyway hope u can help with the diet plan.thanks!

TJ

If you are looking to lose weight then you might find 8 cals per pound of weight to low, (needing energy for your sports and Badminton).

How long do you train for when playing?

Whats the intensity of the sports you play?

The more intense the sport and longer duration the more calories you will burn and shed fat....whooo hooo....BUT you will need to eat more calories if you are wanting enough energy to train.

I dont know what the supplement is you have, so cant advise on that, but let us know the above two questions and I'll let you know a plan of calories and how many grams etc and I'll sort it out into 5-6 meals a day. I'lll tell you how many grams and calories you should eat per meal (spread through-out the day).

TJ

Ooopps I entered that wrong, it should have read: -

32gms Fat per day
125gm Protein per day
180gm Carbs per day

I really should up my protein to 2.0gm per kg of body weight to about 164gm (like Ian Said), but so far no loss of muscle. The reason for upping the protein when cutting is to preserve the muscles from been broken down by the body for fuel (due to the reduced calories), but having ample amounts of carbohydrate will prevent that in most cases as it is eaisly converted into glucose and is the prefered fuel used by the body for the brain. This is the only reason I can think of for not losing any muscle yet on 125gm of protein a day.

vinger

Cheers guys, thats excellent.
There's some serious dedication in here! :shock:

As a weightlifter there was no emphasis on a good diet. I was on the british squad for 8 years and there was never in all that time any information given on nutrition.
We were told simply 'Train hard and train every day'.
Which i did, i enjoy the graft in the gym as do most of you im sure. :twisted:

I currently weigh 70kg but im only 5ft 4"(Short n stocky). Due to the lifting, my arms, legs, chest and lats are pretty chunky. Im am carrying some fat (On the gut) but would rather gain some more muscle and mass before trying to get rid of that.

Having had to weigh 62kg for Soooo long the bwt is going on extremely easy. Not wanting to make any one jealous but i started just after christmas, i put on 3kg in January, 3kg in February and 2kg so far this month!!!

This i think is due to better diet and less training. MUCH LESS TRAINING!
I realise these gains wont continue at this pace but it would seem such a shame to try and get rid of my gut while the bwt is pilling on.

Thanks again everybody for your responses i really didnt expect such an enthusiastic one.

Anonymous

vinger,

if u try and lose the gut mate,youll lose size everywhere else aswell,

youve on the same view as me mate,i always get really huge first then strip the fat off later,i find you gain alot quicker this way.

and a little bit of a gut aint to bad.

i aim for 2 grams of protein per pound of bodyweight,(others would disagree on this) i take in 460 grams of protein daily.

have a set amount of protein each day,divided between your meals,
then just play around with the carbs and fats mate.

to lose bodyweight drop your carbs alittle
to gain bodyweight up them a bit,and if you find u get to a sticking point up them somemore.

stick to the same amount of protein everyday,

but like you say u aint got a problem gaining weight.(lucky b******d)

theres alot that struggle to gain weight,and would be so envious of u.

you can keep gaining at this rate mate(3 kg a month)
when i bulk i gain about 2 lbs a month.

has you strength increased due to gaining weight?

welcome to the board mate

steve