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Diet Advice Needed ASAP please!

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graemewh
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2005/07/20 22:05:24 (permalink)

Diet Advice Needed ASAP please!

Im male 27, Im 5 foot 9 and weigh approx 11 stone. I have slight definition but am looking to become more toned and gain just a little muscle, I do not want to look stocky or bulky. I have purchased power rack, bench, weights etc and sorted the programme out and cardio. I am asking advice on a diet plan please and need advice ASAP as im looking to start. I know great advice is given on here so would greatly appreciate. Thankyou
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    nickpellatt
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    RE: Diet Advice Needed ASAP please! 2005/07/20 22:14:59 (permalink)
    Hi mate.looking stock bulky and muscle bound takes years and years and years....and for many involves copious amounts of drug use too so I wouldnt worry too much about getting big just yet!

    Simple diet advice for me....

    at least 5 meals daily all based around a protein source.

    at least 5 fruit and veg portions daily....more if you can...

    Eat oily fish at least once a day for its good fats content..

    PLan a diet with all types of food..land use portion control according to goals...

    AND ENJOY IT! thats the most important thing

    #2
    mass quest
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    RE: Diet Advice Needed ASAP please! 2005/07/20 22:15:44 (permalink)
    have a read of the nutrition articles at the top of the forum loads of good advice in there.then post up your diet for help.
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    graemewh
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    RE: Diet Advice Needed ASAP please! 2005/07/20 22:22:08 (permalink)
    Cheers,
    I have looked at diets etc and came up with this, can yuo give opinions.
    Calories Per Day 2040
    Protein 235g = 1130 cals
    Carbs 157g = 628 cals
    Fats 31g = 282 Calories
    Fats being FlaxSeed, Virgin Olive Oil etc
    Would appreciate specific advice so I can get the ball rolling, cheers.
    PS do you have MSN? if so add me and I can chat there graeme_hammond@hotmail.com
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    Lewandad
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    RE: Diet Advice Needed ASAP please! 2005/07/21 03:07:06 (permalink)
    the numbers look good, but if you want to gain a little muscle make sure the calories are above your specified need. what amount of cardio do you do? how many times/week?
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    graemewh
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    RE: Diet Advice Needed ASAP please! 2005/07/21 08:31:17 (permalink)
    Ideally want to lose just a few pounds so dont want to consume too many calories, Ive ordered Concentrate Whey80 from my protein.co.uk and devised my training schedule. I normally do my cardio via 2 and 1/2 mile run 2 times a week with interval skipping 2 times a week as well is this okay?
    Ive been told cut my calories to approx what I posted will get me trim whilst gainign muscle? Get conflicting advice which is hard lol
    #6
    ToxicToffee
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    RE: Diet Advice Needed ASAP please! 2005/07/21 08:52:15 (permalink)
    slow down my friend

    chill and kick back

    trying to build mass whilst stripping fat will, for most, be hard especially on 2000 cals a day

    consume quality foods, follow the advice above and take your time, there is no rush and the more manic you get, the more likely you are to fail. implement changes gradually substituing poor food choices for quality ones and take your time

    rome wasnt built in a day, but when it was it was bloody magnificent

    here is my infamous list of munchies to help you along

    CARBOHYDRATES
    Oats
    Broccoli
    Sweet Potato
    Muller Light Yoghurt
    Skimmed Milk
    Fibre Rich Veg
    Wholegrain Bread
    Basmati/Long Grain Rice
    Whole-wheat Pasta
    Wholemeal Pitas
    Spinach
    Apples
    Pears
    Oranges
    Peaches
    Plums
    New Boiled Potatoes
    Yams
    Muesli (natural no sugar added)
    Natural bean soups
    Herbal teas
    Chickpeas
    Split beans
    Black beans
    Tonic water
    Barley
    Mustard


    PROTEINS
    Chicken (skin & bones removed) breast
    Lean Red Meat
    Tuna
    Mackerel
    Salmon
    Low Fat Cottage Cheese
    Quark
    Turkey (skinless)
    Sardines
    Kippers
    Whey Protein shakes
    Veal
    Venison
    Soya Milk
    Tofu
    Quorn
    Tempeh
    Low fat Yoghurts
    Lentils
    Seeds
    Egg Whites
    Shellfish
    Buttermilk
    Bacon back

    GOOD FATS (EFAs)
    Olives
    Olive Oil
    Flax Seeds
    Flax Oil
    Almonds
    Cashews
    Nut Butters(hazel/almond/cashew/peanut)
    Fatty Fish (kippers/sardines/makerl/salmon)
    Avocados
    Nut Oils
    Columbus Eggs
    Seeds
    Macadamia nuts
    UDOs Oil

    diet isnt about numbers, its about quality food, enjoyment and a sustainable eating plan, for which most people fall down on
    #7
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