Hi Guys

Right i firstly like to say i have a 100% mental block when it comes to a diet for myself people have told me to take this and that blah blah but it goes in one and out the other

Ive tried researching diets but i just find myself staring at the screen feeling like a dumbass

I have tried but i just dont understand how it all works if someone could explain the basics im sure i could work on from there,

How do you find out what foods are Low Carbs?

How do you calculate what calories grams of protein ect ect you had in the day

How on earth do you find out what your daily intake should be for slimming/cutting or bulking up

I really am a person in distress

Any help would be extremely greatfull

Please dont flame me for being a newb and asking these questions all i need is someone to explain to me and ill be well on my way to reaching my goals

Many Thanks

Chris

Hi Chris welcome to MT.

What is your goal, to bulk or to cut?

ORIGINAL: mo041

Hi Chris welcome to MT.

What is your goal, to bulk or to cut?

Cheers for the welcome

my goal is to loose a stone before i start bulking up im currently 17st5 and want to get to 16st5 my problem i think is i dont eat regularly enough it can often be hours before i get some food inside me and when i do its full of carbs eg, Tuna and pasta, ham sandwich, beans on toast that sort of thing! with me at work in the day i take a pack lunch and really dont know what to take with me thats quick and easy and not Hi in carbs

thanks for any help

Cheers

Chris

have a read of this http://www.muscletalk.co.uk/article-ripping-up-guide-to-cutting.aspx

post up a proposed diet for yourself that fits your time of work and when you train.

A few guidlines:

- eat every 2-3 hours
- include some form of cardio at least 3 times a week
- target your carbs around workouts (pre and post) and in meal 1 (breakfast)
- drink 3-4 litres of water a day
- eat clean so get rid of the rubbish however have 1 or 2 cheat meals a week were you can eat whatever you like

ORIGINAL: mo041

have a read of this http://www.muscletalk.co.uk/article-ripping-up-guide-to-cutting.aspx

post up a proposed diet for yourself that fits your time of work and when you train.

A few guidlines:

- eat every 2-3 hours
- include some form of cardio at least 3 times a week
- target your carbs around workouts (pre and post) and in meal 1 (breakfast)
- drink 3-4 litres of water a day
- eat clean so get rid of the rubbish however have 1 or 2 cheat meals a week were you can eat whatever you like

Hey there great info much appreciated

Ok ive done a rough diet based on the one in the link you put up.

one thing i will say is i havent taken my weight into consideration so im not sure if i should be taking more or less protein

Look forward to here your advise and cristisim

Wake 8am

8.30am Bowl of Shreddies with semi skimmed milk
3 scoops 25g of Protein in semi Skimmed milk

10.30am 3 scoops of Protein 25g with semi skimmed milk
1 Bannana

12.30 1 cup of pasta with 1 tin of tuna


15.30 3 scoops 25g Protein semi skimmed milk
1 Bannana


17.15 1/2 portion MRP + 3 scoops of protein 30g

17.25 30g creatine

17.40 Training

19.15 finished Training now at home 3 scoops Protein semi skimmed milk 30g

20.00 50g of Boiled rice
Steamed Salmon Steak 70g
steamed vegetables (brocoli,cabbage,runner beans) not sure what size?

22.00 2 scoops of Protein 20g

23.30 Scrambled Eggs 6 egg whites 1 egg yoke

00.00 bed



Also this is based on foods that are readily available to myself and also that i will acctually eat,

cheers

chris

im no expert but you need to be eating food instead of so many protein drinks

Cheers Tribute cheers for the advice, any suggestions on what to change?

while i was at the gym lastnight lads ( i forgot to mention this earlier) i had one of those Body Comp Analyzer things and my results are as follows, Im hoping this may be able to help in any advise to my diet

ok

Gender Male
Age 26
Height 6ft 4
weight 17st 4Ibs
BMI 29.6
BMR 9940KJ
2376Kcal
Impedance 480
Fat% 26.6%
Fat mass 4st 8.6Ib
FFM 12st10Ib
TBW 9st 4Ib


to be honest i cant make sense of this but imhoping you lot can maybe work from it (wishfull thinking i know)

Cheers Guys

Have you ever Trained B4 ?

I would Just go Stright to Bulking imo as 1st time around you will gain mass n muscle while lossing some fat to a point.

Any way I argee Try to use Whey for just PWO ( with dex too )

I am only getting 3 solid meals per day rest are made up of MRP which is better than just whey, I just make the 3 Cooked meals Bigger to compensate.

Keep it Simple as mo041 said.

Regardss Ps welcome

My Journal

ORIGINAL: FrankenJim

Have you ever Trained B4 ?

I would Just go Stright to Bulking imo as 1st time around you will gain mass n muscle while lossing some fat to a point.

Any way I argee Try to use Whey for just PWO ( with dex too )

I am only getting 3 solid meals per day rest are made up of MRP which is better than just whey, I just make the 3 Cooked meals Bigger to compensate.

Keep it Simple as mo041 said.

Regardss Ps welcome

Hi Buddy yeah ive trained before in 2 different occasions:-

1st being 5 days a week no diet no experience which ended in very minimal results in 2006,

2nd being 4 days a week set routine plently of suppliments but no set diet ended in a fair result but to much body fat that ended this February started October 2006-Feb2008 but ended due to a road accident and that brings me to date

This time i want to take a fresh approach, I have now changed my gym and got rid of my lazy training partner i want to do a proper diet and drastically cut my body phat down im not a chuffer by any means but ive never had a 6 pack either

But im sure im in the right place to get the correct methods

8.30am Bowl of Shreddies with semi skimmed milk < have skimmed milk instead
3 scoops 25g of Protein in semi Skimmed milk < have skimmed milk instead, is it 3 scoops of 25g or 3 scoops add up to 25g?

10.30am 3 scoops of Protein 25g with semi skimmed milk
1 Bannana < replace the whey with real food if possible, i.e. can of tuna with 12 almonds and mixed salad


12.30 1 cup of pasta with 1 tin of tuna < replace the pasta with 10 cashews and mixed salad


15.30 3 scoops 25g Protein semi skimmed milk < replace the milk with water and 1 tablespoon of flaxseed oil and mixed salad
1 Bannana


17.15 1/2 portion MRP + 3 scoops of protein 30g < have same as your proposed 12.30 meal and add brocolli and 1 apple

17.25 30g creatine < don't include for now

17.40 Training

19.15 finished Training now at home 3 scoops Protein semi skimmed milk 30g < replace milk with water

20.00 50g of Boiled rice
Steamed Salmon Steak 70g
steamed vegetables (brocoli,cabbage,runner beans) not sure what size? < keep this meal the same

22.00 2 scoops of Protein 20g < replace this meal with the meal below and add 0.5 tablespoon of flax oil

23.30 Scrambled Eggs 6 egg whites 1 egg yoke

< replace this meal with 200g cottage cheese and 0.5 tablespoon of flax oil. Also have it just before bed not 11.30

Yeah, far too many protein drinks there..... you'll get the sh1ts badly.

What is your cardio routine like at the moment?

Buy My Novel!  http://snipurl.com/AwayDay

That is a good link up there, also have a loot at this one

http://www.muscletalk.co.uk/article-beginners-first-stop.aspx

When I wrote it I tried to pare the info down to make it as simple as possible but it will work.

Drew Price BSc MASc CSCS
Registered Nutritionist &
Certified Strength & Conditioning Specialist
 

PS

Given the stats you posted above I would advise you to cut not bulk. Again the read the link I posted above

1) Concentrate on the compound exercises 3x per week
2) Do a variety of different cardio types (and intensities if fitness is up to it) 2-4xweek
3) Eat 5-6 times a day (meals and healthy snacks)
4) Eat protein and veg at each of these feedings but have most of your carbs around weight training and breakfast
5) Base your diet on whole foods.

The above will get you most of the way to you first goals

Drew Price BSc MASc CSCS
Registered Nutritionist &
Certified Strength & Conditioning Specialist
 

ORIGINAL: daveo

Yeah, far too many protein drinks there..... you'll get the sh1ts badly.

What is your cardio routine like at the moment?

Alright Dave

Im currently back into my 2nd week at the gym and ive not even touched the weights as yet,

My current program is 30mins on the exercise Bike keeping my heart rate at 155
next
30 mins on th cross trianer on random mode
next
2000yds on the rowing machine

All in all takes me about 1h10

Do this 3-4 times a week

That's a hell of a lot of cardio.

But if you haven't got much muscle mass to keep or are not bothered about keeping it then no problem.

I think Drew's given you some good pointers there. At this point you probably don't want to get too specific.

Buy My Novel!  http://snipurl.com/AwayDay

ORIGINAL: drewsky

PS

Given the stats you posted above I would advise you to cut not bulk. Again the read the link I posted above

1) Concentrate on the compound exercises 3x per week
2) Do a variety of different cardio types (and intensities if fitness is up to it) 2-4xweek
3) Eat 5-6 times a day (meals and healthy snacks)
4) Eat protein and veg at each of these feedings but have most of your carbs around weight training and breakfast
5) Base your diet on whole foods.

The above will get you most of the way to you first goals

Hi Drew mate thanks for taking the time to help me out i got a few questions if i may

No 4) any examples Drew my food knowledge is utter pants and telling which is high in carbs or low/no carbs is something i struggle with, i tried to google low carb foods but it just brings up pages upon pages of books and adverts, It would perfect if there was something like a food calculator which told you exactly what each food is,

5) Whole foods what do you mean by whole foods?

Really sorry to sound such a plank but food is just not my strong point, ive had years upon years of eating what ever has been in the cupboard

Cheers

chris

ORIGINAL: daveo

That's a hell of a lot of cardio.

But if you haven't got much muscle mass to keep or are not bothered about keeping it then no problem.

I think Drew's given you some good pointers there. At this point you probably don't want to get too specific.

Hi Dave cheers again

That was sort of my aim to start out with, Wanted to do 2-3 weeks of solid cardio to get me fat down then once ive got a half decent base crack on with the weights, simple is good for me Dave

Cheers

Chris

ORIGINAL: @ssic
Hi Drew mate thanks for taking the time to help me out i got a few questions if i may

No 4) any examples Drew my food knowledge is utter pants and telling which is high in carbs or low/no carbs is something i struggle with, i tried to google low carb foods but it just brings up pages upon pages of books and adverts, It would perfect if there was something like a food calculator which told you exactly what each food is,

Starchy foods = everything made from grains and pretty much most veg that grows beneath the ground.

ORIGINAL: @ssic
5) Whole foods what do you mean by whole foods?

Things that you would see if you went to a farm or that you could make with minimal processing like

cheese, bread, pasta... that type of thing

Have a look around thise place www.mealplansite.com , that may help.

Drew Price BSc MASc CSCS
Registered Nutritionist &
Certified Strength & Conditioning Specialist
 

ORIGINAL: drewsky

Starchy foods = everything made from grains and pretty much most veg that grows beneath the ground.

Things that you would see if you went to a farm or that you could make with minimal processing like

cheese, bread, pasta... that type of thing

Have a look around thise place www.mealplansite.com , that may help.

Hi drew mate

is there a general rule of thumb bud to low carb foods say for example i went into the supermarket and started looking on the back of tins and labels etc etc what would class as low carb? some do it in percentage and others in grams,

Whole foods i understand that now mate cheers,

Hello again lads I’ve been reading a lot more through the site using the search function for random things and the info is finally starting to stick Whoop Whoop!!!

Ok so far I’ve got this,

According to my body weight I should be consuming a total of 363g of protein a day (body weight Ibs x 1.5g protein = daily intake)

I’ve not been able to solve the calories equation yet (any help would be great)

Ok a revised diet thanks to you all! If there’s anything that needs tweaking please let me know, also the foods in the diet are realistic foods I will eat and be able to afford
To buy, hopefully be able to stick to it as well,

Ok my goal is to loose 12 Ibs ideally before I start doing some serious weight training,

Right then my diet:-


8.30am Bowl of Shreddies with skimmed milk
30g of Protein in semi Skimmed milk

10.30am 1 Cup of whole meal pasta with 1/2 tin of tuna + half tin of sweet corn
1 Banana

12.30 1 bag of cashew nuts mixed with 1/2 tin of tuna and mixed salad

15.30 30g of Protein skimmed milk
1 Banana

17.15 1/2 portion MRP (no meal due to working conditions)

17.25 30g Protein (Pre work out shake)

17.40 Training

19.15 30g Protein (Post Work out Shake)

20.00 50g of Boiled rice
Steamed Salmon Steak 70g
steamed vegetables ( brocoli, cabbage, runner beans) Advice needed on Veg measurements!

22.00 ½ portion of Meal replacement (no food due to lifestyle restrictions)

00.00 bed time 200g of Cottage Cheese

Lads for the good fats you mention Flaxseed oil! Will this be ok in Tablet form and if so what times shall I add this!

Not sure how this adds up as far as calories and protein, so any final touches to make it perfect for my weight will be greatly appreciated