Sample Diets
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Sample Diets - 4/29/2008 10:40:09 AM
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bwenz22
Posts: 7
Joined: 3/25/2008
Status: offline
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Hello everyone I have really enjoyed looking through all the posts here. I have been back to lifting for a couple months. I am really struggling with the diet. I have gained about 10 pounds but a lot of fat. My main goal is to be stronger. I am about 180 pounds right now and 6' tall. I would like a good clean diet that will allow me to put on between 10 and 20 pounds of muscle. My ideal/goal weight is 200 pounds with a low body fat of course.
Does anyone know where I can find a sample of a good clean diet plan with good fats and lots of protien. I know what kinds of things to eat, but no idea on how much I should be eating for each meal. I think I have over done it with the food the first couple of months.
Any help would be great. Thanks.
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RE: Sample Diets - 5/5/2008 4:40:34 AM
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bwenz22
Posts: 7
Joined: 3/25/2008
Status: offline
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Ok, so I did some research. I have come up with a diet I think I will try. Any comments or suggestions??
Meal one (7am)
1/3 cup oatmeal
2 egg whites and one whole egg
2 oz. chicken, turkey, or turkey bacon
Meal two (10 am)
Protein shake (myoplex)
2 rice cakes w/ natural peanut butter
Meal three (1 pm)
5 oz. any white fish
4 oz. sweet or red potato or 1 cup whole grain rice
1/2 cup green veggie
Meal four (4 pm)
3 oz. chicken
1 egg white and one whole egg
Work out approx. 6pm to 7pm
Meal five (7pm)
1/3 cup oatmeal
2 scoops of whey protien powder w/ milk
Meal six (10pm)
1 cup cottage cheese or 4 oz. lean meat
1/2 cup green veggie
Drink water only (approx. 1 gallon)
One free day (Sunday)
Any suggestions on what supplements I should be taking and when to take them?
(in reply to bwenz22)
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RE: Sample Diets - 5/5/2008 1:05:54 PM
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nspeed22
Posts: 409
Joined: 6/27/2006
Status: offline
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It doesnt seem like that many calories...do you know how many you are eating? That's a clean diet and you have the types of food down pretty well...you just need to find out the correct amount that works for you depending on your goals. If you are hungry in less than 3 hrs after you eat then you should eat a little more. You should also get some more fruit and veggies, especially veggies. Don't even count calories for non-starchy veggies, just eat a crapload and variety of them. Supplements are not necessary, unless you are not seeing gains in the gym and have run out of options for tweaking your diet. If you must use supplements I would stick with the basics: Multivitamin (whole food preferably), Fish oil/Cod liver oil, and Whey protein powder (to use post workout).
_____________________________
19 yrs old
175 lbs
5'9
8% bodyfat
Just eating to maintain health and muscle...no more bulking/cutting.
www.undergroundwellness.com
www.eatwild.com
http://www.paulchek.com/
http://www.westonaprice.org
join the rEVOLution- Vote Ron Paul for Health Freedom
(in reply to bwenz22)
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RE: Sample Diets - 5/5/2008 3:38:47 PM
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SouLja
Posts: 403
Joined: 9/9/2006
Status: offline
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quote:
ORIGINAL: bwenz22
Ok, so I did some research. I have come up with a diet I think I will try. Any comments or suggestions??
Meal one (7am)
1/3 cup oatmeal Go for 1 cup
2 egg whites and one whole egg Add another egg
2 oz. chicken, turkey, or turkey bacon
Meal two (10 am)
Protein shake (myoplex)
2 rice cakes w/ natural peanut butter Needs veggies and a better carb source imo
Meal three (1 pm)
5 oz. any white fish
4 oz. sweet or red potato or 1 cup whole grain rice Moar!!!!1111oneoneone
1/2 cup green veggie
Meal four (4 pm)
3 oz. chicken
1 egg white and one whole egg
Work out approx. 6pm to 7pm
Make sure you have some sort of pre and post workout food.
Meal five (7pm)
1/3 cup oatmeal
2 scoops of whey protien powder w/ milk Take the lean meat you have from meal six and eat it here. Drop the whey protein here. Milk is fine. Add 2 cups of vegs.
Meal six (10pm)
1 cup cottage cheese or 4 oz. lean meat ^^
1/2 cup green veggie
Fish oil (look below)
Drink water only (approx. 1 gallon) Moar?
One free day (Sunday) Keep it withing reasonable limits.
Any suggestions on what supplements I should be taking and when to take them?
Take an MV and Fish Oil (cod liver oil if possible). 1.5 tablespoons of cod liver oil with meal six should be sufficient, the MV should just be taken any time with a meal.
Hope that helps. Feel free to add anything anyone :)
(in reply to bwenz22)
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RE: Sample Diets - 5/5/2008 4:21:05 PM
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M@st3r J
Posts: 235
Joined: 11/21/2006
From: South Africa
Status: offline
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quote:
Original : nspeed22
It doesnt seem like that many calories...do you know how many you are eating?
I agree,I also note that you eat every 3 hrs.Try every 2 hrs,That way you get in more meals = more calories
_____________________________
Age 30 - 84Kg/185lbs
BF - 18.5
Supplements : 100% pure Whey,Opti-Vit, L-Glutamine, Creatine Monohydrate ,Flax seed oil,CLA,BCAA's.
Bench - 75kg/165lbs
Squat - 100kg/220lbs
Deadlifts - 85kg/187lbs - Just started doing them !
Size does matter,Eat or be eaten !!!!
(in reply to SouLja)
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RE: Sample Diets - 5/6/2008 5:53:23 AM
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bwenz22
Posts: 7
Joined: 3/25/2008
Status: offline
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Thanks for the responses. I will be taking a multi-vitamin with breakfast. I don't know if I could eat every two hours. I am struggling with eating every three right now. I am not sure the exact amount of calories, but I am never hungry. How much cardio should I be doing?? I am doing the 5x5 workout with a three day split. My goal is strength, but I would also like to keep the body fat low. Thanks again for the help, it is very good for someone new to this like me.
(in reply to M@st3r J)
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