diet outline?

willus72 · 07-03-2006, 03:33 AM

okay, every time i ask for help with a diet I get great advice and examples but it always ends up being somebody elses diet and somebody elses food. I would like to build my own diet within a set of guidelines that i can work into my own bodily needs. So does anybody know of or know where I can find a guideline for the daily requirements for a mass training diet? Im not looking for types of food or when and how much to eat them but am looking for nutritional guidelines and when to be eating them. This way I can decide what foods I want when I want them.
If it helps I can say that I have a high metabolism but am able to control my weight gain very well. meaning if I do not do anything I stay small and skinny but if I want to gain (fat or muscle) my body responds very well to what I feed it. I do need alot of calories because my metabolism is so high but yet I am sensitive to the types of calories I eat. Right now I weigh about 155 and havent work out in about a year. A year ago I weighed 195 with minimal fat and that happened from two years of working my way up from 135. I have very little body fat right now due to my high metabolism but am unafraid of putting on some "ugly" lbs temporarily due to my ability to lose the nastiness. Right now my diet is very basic to go with my basic workout but I am ready to take my workout routine to the next level so I need to smooth out my diet to suit it. Here is my current diet which is not quite giving me the results Im looking for. More maintaning than growing.
6:30am
workout
8:00am
protine shake-milk
banana
glass of V8
2 servings of oatmeal
10:00am
whole grain bagel-peanut butter
12:00noon
yogurt
tuna sandwich
salad-nuts, manderine oranges
apple
6:00pm
protien shake
chicken
veggie
fruit salad
2 slices whole grain bread
8:00pm
1/2cup cottage cheese-1/2cup frozen berries
salad-nuts

I know its not much but I needed something to start with and this is better than mcdonalds. Now I need more so any help would be great! thanks.

**Bodyworks** · 07-03-2006, 09:10 PM

ok. really basic. your bodyweight (lbs) x 1.5g protein = daily amount. devide equally between the number of meals you eat so you get the same amount of protein each meal.

Carbs, i'd shoot for a ratio of 2:1 carbs to protein, each meal. (ie. if you're eating 30g protein, eat 60g carbs)

post workout favour simple sugars and whey protein as they are more rapidly absorbed.

The second meal after your workout, shoot for a ratio of 3:1 carbs over protein.

lastly, be honest with yourself. If you're trying for size, you're gunna have to eat. BIG. we all wanna look lean year round and grow, but is this a realistic achievement ? in most cases, absolutely not. sacrifice the abs for a while, and increase the amounts of protein,carbs and fat in your diet.

Remember, building muscle takes years. shedding fat can be done in weeks.

willus72 · 10-03-2006, 05:04 AM

awesome, like I said Im not afraid to put some fat on I lose it all easy anyways. Now what about veggies and fruits and such? what am I getting from them? I know its important to eat but I dont know why. what are they giving me, and is there anything I should be shooting for? Also I keep hearing about having several days of the week with massive carb intakes. what does this do? is it really beneficial? I really want to iron out my diet, besides needing it to grow, eating right makes me feel good. Now the only problem is getting all this food down is it okay to supplement with weight gainers and such? I have some gainer from the last time I was lifting I havent touched it yet but could if it is worth it. I guess that is a question for supps, but is it a semi safe alternative if i cant get all the food in at first? also when looking at nutritional values of food is there anything in particular I should be trying to steer clear of? Or anything I should be looking for besides protien and carbs?

07-03-2006, 03:33 AM	#1 (permalink)
willus72 Under Construction Join Date: Mar 2006 Posts: 10 Rep Power:	diet outline? okay, every time i ask for help with a diet I get great advice and examples but it always ends up being somebody elses diet and somebody elses food. I would like to build my own diet within a set of guidelines that i can work into my own bodily needs. So does anybody know of or know where I can find a guideline for the daily requirements for a mass training diet? Im not looking for types of food or when and how much to eat them but am looking for nutritional guidelines and when to be eating them. This way I can decide what foods I want when I want them. If it helps I can say that I have a high metabolism but am able to control my weight gain very well. meaning if I do not do anything I stay small and skinny but if I want to gain (fat or muscle) my body responds very well to what I feed it. I do need alot of calories because my metabolism is so high but yet I am sensitive to the types of calories I eat. Right now I weigh about 155 and havent work out in about a year. A year ago I weighed 195 with minimal fat and that happened from two years of working my way up from 135. I have very little body fat right now due to my high metabolism but am unafraid of putting on some "ugly" lbs temporarily due to my ability to lose the nastiness. Right now my diet is very basic to go with my basic workout but I am ready to take my workout routine to the next level so I need to smooth out my diet to suit it. Here is my current diet which is not quite giving me the results Im looking for. More maintaning than growing. 6:30am workout 8:00am protine shake-milk banana glass of V8 2 servings of oatmeal 10:00am whole grain bagel-peanut butter 12:00noon yogurt tuna sandwich salad-nuts, manderine oranges apple 6:00pm protien shake chicken veggie fruit salad 2 slices whole grain bread 8:00pm 1/2cup cottage cheese-1/2cup frozen berries salad-nuts I know its not much but I needed something to start with and this is better than mcdonalds. Now I need more so any help would be great! thanks.

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07-03-2006, 09:10 PM	#2 (permalink)
Bodyworks Moderator Musclechat Icon Join Date: Mar 2005 Location: west yorkshire Posts: 985 Rep Power:	ok. really basic. your bodyweight (lbs) x 1.5g protein = daily amount. devide equally between the number of meals you eat so you get the same amount of protein each meal. Carbs, i'd shoot for a ratio of 2:1 carbs to protein, each meal. (ie. if you're eating 30g protein, eat 60g carbs) post workout favour simple sugars and whey protein as they are more rapidly absorbed. The second meal after your workout, shoot for a ratio of 3:1 carbs over protein. lastly, be honest with yourself. If you're trying for size, you're gunna have to eat. BIG. we all wanna look lean year round and grow, but is this a realistic achievement ? in most cases, absolutely not. sacrifice the abs for a while, and increase the amounts of protein,carbs and fat in your diet. Remember, building muscle takes years. shedding fat can be done in weeks.

10-03-2006, 05:04 AM	#3 (permalink)
willus72 Under Construction Join Date: Mar 2006 Posts: 10 Rep Power:	awesome, like I said Im not afraid to put some fat on I lose it all easy anyways. Now what about veggies and fruits and such? what am I getting from them? I know its important to eat but I dont know why. what are they giving me, and is there anything I should be shooting for? Also I keep hearing about having several days of the week with massive carb intakes. what does this do? is it really beneficial? I really want to iron out my diet, besides needing it to grow, eating right makes me feel good. Now the only problem is getting all this food down is it okay to supplement with weight gainers and such? I have some gainer from the last time I was lifting I havent touched it yet but could if it is worth it. I guess that is a question for supps, but is it a semi safe alternative if i cant get all the food in at first? also when looking at nutritional values of food is there anything in particular I should be trying to steer clear of? Or anything I should be looking for besides protien and carbs?