Two of my friends are looking to work out, one wants a clean bulk while the other wants to cut. They just need help with the diet part of it. After looking at these forums for a couple weeks this is what I have so far. I also have a link to the grocery list on this site. Please help me out and tell me where I went wrong, and what I need to add...
GENERAL RULES
· Try and eat 5-6 meals a day separated by about 2.5 - 4 hours, 3 is ideal
· Breakfast should be your biggest meal of the day, you were just sleeping and your body needs lots of food. This food also provides most of your energy for the day, make your breakfast high in carbs and protein.
· Try and eat a light meal about an hour before you lift or run, a simple protein shake with a piece of whole weat bread is fine.
· After your workout and as quick as you can try and throw down a protein shake with some fruit, you need the simple carbs.
· About an hour after that shake eat a good meal.
· Try and make sure every real meal has carbs, fats, and protein.
· Before bed have casein protein, you can either by it at gnc, eat cottage cheese, or I think even milk.
RULES for Calories
· To gain weight, take your bodyweight and multiply it by 18-19. This is how many calories you need per day.
· To maintain what your at multiply your bodyweight by 15-16
· To lose weight multiply by 13-14.
· This is JUST a general guideline, if your running a ton like mulv and still want to lose weight you should follow the rule to maintain, if your not losing weight then try dropping calories a bit, test it out.
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[link=http://www.freedomfly.net/Documents/calorie_calculator.xls]http://www.freedomfly.n...s/calorie_calculator.xls[/link] This calculator is a lot easier and is based off of your activity level. The only problem is it needs your body fat %, you can just guess