Diet problem

i'm pretty much set wtih the training but need to work on my diet, i think i wana start my training alittle bit early, but i'm working right now so its gona be on aug. 18, i'm on somewhat of a budget so i wanted to know if anyone knew what foods that have the most bang for the buck i guess

Go for the basics!  Not only do these pack the most energy to power woorkouts you also get the most gains for the budget!
 
First figure out how much you need to be eating for your goal...
 
do a bit of footwork following the direction of this post...and use the meal example as a sort of guide...there is a list of foods in the thread.  If you want bigger lists...there are some on this site I can refer you to...
 
For Gaining Mass
http://www.discussbodybuilding.com/For_Gaining_Mass/m_111173/tm.htm
 

Post any questions here!

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well my caliroc needs are around 1426 cals per day but i think thats off a bit becasue i have retivly low bodyfat inturn becasue of my high matablisom. i'm thinking i add 500 cals to compencate for my matablisom and another 500 to gain weight, think thats good?

ok so how does 50% carbs, 25% fat, and 25% fat sound, my calarioc needs  (to gain weight) are at 1926 based on the calculations but should
increase it an extra 500 to compencate for my very high matabolism?

 
Depends what you are eating now..but start with 1926...go a week and see how that goes...if you raise it higher...say 2400..that si ok too, but your body will adapt to the higher calories...it is better to go gradually.
 
We create our metabolisms.  So this is a step toward controlling yours!

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are you saying i can lower my matablisom? how can i do that?

Basically, by giving it more work to do. Everyone has a certain caloric amount at which their body won't be able to burn it all off- It'll get to a point where the calories will be put to use before your high metabolism has a chance to get rid of them.
This is why you need to consume so many calories.

so should i start eating less, i don't understand- how would i get to the point where my matablisom will become obcilet. plus will that lower my matablisom, or just make it dorment until i start eating to gain weight again?

Stop concerning yourself with this concept of your metabolism.
That is just a hangup.
Metabolism is simply the rate at which your body uses energy.
Done.  Finished.  Onward!
 
Stop focus on it!
 
Focus on YOUR GOAL!
 
What is your goal?
Gain mass?  Lose Fat?  Which one?
 
Start positioning your thought process with a success oriented perspective.
Period.
 
State your goal in a present tense statement.
 
Example:
"I am going to gain 10 pounds of lean mass in the next 2-3 months."
 
Then we can help you focus on the actions necessary to achieve it.
 
Now..my recommendation is to start with 2000.
Make a plan, go a week and see how you are responding in relation to your goal.  Then go from there!

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I wana gain mass thats prob most important. I wana gain around 15-20 pound of mass in around 2-3 months. i'm gona work on the meal plan tomarrow

Excellent.
 
Just to be clear, you can expect a reasonable .5 to 2 pounds a week with the right diet and training.
 

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Some of the best foods for gaining muscle mass is old fashion oatmeal, canned in water tuna, eggs, and my favorite peanut butter. I like crunchy but you must make that choice. These foods will help you build muscle and clean up your diet while increasing your protein in take. Good Luck

Fitness coach, my diet is alredy pretty clean- i don't eat jucnk food, fast food mabye once a month, and no soda(if i should cut anything else pleas tell). 
Dan- I was thinking of starting my training alittle bit early. the only thing is that i will only be able to use the bowflex until Aug. 21 (thats when i'll get and assemble my free weight set). so my questtion is can i still gain .5-2 pounds of lean mass using bowflex. or should i wait for free weights? only thing is with the bowflex theres not much resistance for the legs.

You can absolutely challenge muscle with the bowflex.  A year ago, after an extended time of no training, I started with only bodyweight exercises and gained 1.5 pounds a week.
 
The nice thing is that the arrival of the free weights will bring a change...which means a new way to stimulated your muscles.
 
Don't think that only heavy movements will add muscle.  This is not only untrue...but one of the big flaws in many people's thinking!
 
It is better for you to start with a warm up and one set per bodypart, really working to connect your mind to the movements.  Reps in the 15-20 range.  A short and focused workout, a cool down and hit the shower!  Yes I am talking about a 1-set per bodypart full body workout.  M-W-F or any 3 non consecutive days.
 
People will tell you all kinds of rubbish about only training the body once a week and multiple sets per bodypart.  That is not the most effective way to begin.  It might be necessary for someone with training under their belt, but it is no way to start. 
 
What you need to know is that the body responds to a progressive approach.  Start with th least amount of work to get the results you want.  You will have to intensify later, so leave lots of room!
 
As for the leg work..try 1-leg squats, 1-leg still leg deadlift (Romanian Deadlift), even lunges...you can do squats with the thing?  Be creative.
 
Take a day to sit down and plan out your eating plan.  Do the shopping, cook up a weeks worth of food or line up a weeks recepies...then tomorrow train.
 
Do not wait to start.  Work with that you have. 
If all you can do is Push-ups, Pull-ups, dips, 1-leg squats...then do it.
 
Again....warm up with some light cardio until your heartrate is up, warm up individual muscles before you lift, train (no more than 45 minutes of lifting), do some cardio or/and gradually cool down, stretch...shower...eat.  Rest.  Repeat.
 

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try 1-leg squats, 1-leg still leg deadlift (Romanian Deadlift), even lunges

i've never done those workouts i don't know the movements
also i've been training for a few years (just getting finishing a month form no workouts) will it still help?
plus do you have a more specific workout using the bowflex?
 
two last things, i'm working right now 7:30 to 4:30 at a day camp basiclly running around with kids all day, would that affect calric intake?
and i don't have much time to eat eather, 12:15 is lunch time and i eat brekfast at 6:30 so that means i need to eat too meals on the go (9:30 am and 3:30 pm) any suggestions to foods that i can get that will be qucik to eat and satisfy nutrinal values. i would prefer to stay away from weight gainers based on your advise but if its more conviniant could you tell me about some good weight gainers?
thanks

What did your training look like previously?
 
Since you took a month off, your body is de-conditioned a little.  That is good. 
 
Rule:
All you need to do to see results is to challenge your body in a way it is not use to.
 
This means, since you were "off" that anything you do will start you seeing results....however you need to change the stimuli when your body adapts..consider every other or third week for simplicity.
 

plus do you have a more specific workout using the bowflex?

Look at the bowflex poster or booklet with all the exercises. 
Whatever the source, just select one exercise for chest, one for back, one for biceps, one for triceps, one for shoulders...
 
Pushing (chest) alternate incline, flat press
Pulling (Back) alternate pulldowns and rows/bent rows
Biceps - alternate standard curls with preacher style curls
Triceps - alternate pressdowns with overhead/skullcrusher and dips or close grip bench
Shoulders - military press, side lateral raises, rear delt raises, upright row...
Trapezius (tie-in neck and shoulders) think shrugs or upright row
Quadriceps (front thigh) - squat is best for now
Hamstrings (back thigh) - Stiff Leg Deadlift
Calf - calf press
Abs - crunch, reverse crunch, bicycle crunch
 

two last things, i'm working right now 7:30 to 4:30 at a day camp basically running around with kids all day, would that affect calric intake?

Anything you do that expends energy expends calories...however, don't worry about that...you just focus on two things: getting all your meals and eating the amount of food you need to achieve your goals...which your body will tell you!
 

and i don't have much time to eat eather, 12:15 is lunch time and i eat brekfast at 6:30 so that means i need to eat too meals on the go (9:30 am and 3:30 pm) any suggestions to foods that i can get that will be qucik to eat and satisfy nutrinal values. i would prefer to stay away from weight gainers based on your advise but if its more conviniant could you tell me about some good weight gainers?

Something you need to understand.  The idea that you do not have time to eat is just that, an idea...it is you job to change that mindset.  Why?  If you want to accomplish a goal you have to do what is required for that goal.  If you want to gain mass you have to eat.
 
Got it?  OK.  You can either prepare the meals in advance...in a fanny pack or backpack or whatever...or you can use meal replacements.  Meal replacements are never as good as meals but are sometimes necessary.  In fact I NEVER go anywhere without a meal replacement. Period.  Call it insurance.
 
I currently use a shake bottle and a custom mixed MRP (meal replacement powder) and some veggies if I have to have a MRP.  I get an Essential Fatty Acid at this time as well if I ned more fat...either throwing in shredded coconut or taking EFAs
 
A Meal replacement Bar that has 30 grams of protein is also a sufficient replacement...again with some vegetable.  I use celery sticks...
 
Check this post for my MRP picks and be sure to read Marc's caveat!
 http://www.discussbodybuilding.com/MRP/m_109098/tm.htm
 

 

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