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Newbie diet post (inc pics) - please take a look and respond. Lots of questions!!

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luckyluke699
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2011/03/29 17:08:33 (permalink)
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Newbie diet post (inc pics) - please take a look and respond. Lots of questions!!

Hi All,
 
Firstly this is a bit of a re-post, after my post in the newbie forum sadly only got 1 response (good response though I should add) and I'm keen to get a little more feedback, so here goes..

I've just started week 5 of Cashman's beginner split routine, and would like to start thinking about my diet now. I am 29, weigh approx 85kg/185lbs, around 20% bf (I think) and am 5ft 10 inches tall. Pics taken from before I started are available at: http://www.muscletalk.co....mp;apage=1&asort=1
 
The thing is, nutrition does seem a bit of a dark art to me as a newcomer! I've been reading through some of the nutrition forum, and the nutrition section of the articles page, and managed to gleam the following 'basic' rules for a newbie like myself...
 
- 'Graze' i.e. eat every few hours, not 3 times per day
- 1.5g-2g protein, per lb bodyweight each day. (185*1.5 = 278g, 185*2=370) Therefore: 222-370g protein
- Most actual 'meals' should have the loose ratio of 40/40/20 for Protein/Carbs/Fat if pos
- Fat is not the enemy, in fact it is important and I should focus on the types of fats (and carbs for that matter) I consume
- Get fish in where pos
 
I work in an office, doing a sedentary job, and drive for 60 minutes either side to work so am out of home 11 hours a day. Below is a pic of what I have drawn up as a 'guideline' or start for what I think my daily diet might look like...
 

 
My post workout shake, currently consists of 3 scoops whey, 2 scoops of maltodextrin + 5 grams approx of creating. This is taken pwo and straight before I go to bed.
 
My Questions:
1) The obvious - general input about what am I doing wrong? or what have I missed the point on? what general input can you give based on the above?
 
2) I couldn't find anywhere an idea of how many calories and how much carbs I should be eating as a newbie! Should I be aiming for 3,000 or 4,000 cals etc? I know it's indivudal, but I need a starting point. I picked 4,000 but the only response in the newbie thread suggested this might be too many cals?
 
3) Grams protein per lb bodyweight - is this "total" bodyweight, or just lean muscle (i.e. I am 185 lbs @ 20% bf) so is the 1.5g x 185lbs? OR 1.5g x (185*80%)lbs?
 
4) I read talk of people eating different things at different times, e.g. Carbs being best first thing in the morning, and after workouts?  Can anyone briefly explain the basics of this to me? Should I be eating carbs or fats at certain times? or avoiding them at certain times?

5) PWO shake - Amount of Protein/Maltodextrin look right? Should I take this every night, or only on workout nights?

6) Is there any reason I shouldn't take the creatine in my PWO shake at all with my maltodextrin in the evening just before bed time? I train last thing at night, then take my shake, shower and hit the hay. It seems to fit into my lifestyle well!
 
7) Have I got the gist of this diet larkey right or does it look like there are things I simply haven't got my head around yet?Am I including the right? or wrong things on my diet? I'd rather be told and learn, than diet incorrectly!
 
Just 1 last thing, before responding, please bear in mind that I am a newbie who doesn't think I understand the nutritionalal side of things yet, so I'd be grateful for responses to include examples etc to help me grasp things better.
 
Many thanks in advance guys!! :D
post edited by luckyluke699 - 2011/03/29 17:16:08

Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty... Theodore Roosevelt 
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7 Replies Related Threads

    GHO
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    Re:Newbie diet post (inc pics) - please take a look and respond. Lots of questions!! 2011/03/29 17:15:49 (permalink)
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    What are your goals mate?
     
    They will very much determine your diet tbh.
     
    Whack up your stats too
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    luckyluke699
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    Re:Newbie diet post (inc pics) - please take a look and respond. Lots of questions!! 2011/03/29 17:20:57 (permalink)
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    Only goal would be to add muscle at the moment.
     
    To be honest if you suggest I should follow a bulking diet, then I am not worried about my bf% percentage too much during this phase. I can always cut in 12 months or so if needed.
     
    Errr as for stats? Do you mean what I'm lifting? or arm/leg sizes etc?
    post edited by luckyluke699 - 2011/03/29 17:25:24

    Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty... Theodore Roosevelt 
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    GHO
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    Re:Newbie diet post (inc pics) - please take a look and respond. Lots of questions!! 2011/03/29 17:32:23 (permalink)
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    If you want to add muscle, your gonna have to eat more calories than you expend.
     
    This will always mean adding fat too, how much fat will depend on your diet and level of activity.
     
    You really need to find your "maintenance" level first. The diet can then be built around this for specific goals.
     
    Can't advise a diet that will "work for everyone" as the above is different from person to person.
     
    In the words of an old member...........
     
    Lift Heavy, Lift Hard and Lift Clean
    Rest, Eat and Train
    Accept you may increase body fat when your adding mass
    Be patient
    #4
    luckyluke699
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    Re:Newbie diet post (inc pics) - please take a look and respond. Lots of questions!! 2011/03/29 17:54:35 (permalink)
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    Fair enough, and thanks for the help 
     
    Can you just confirm if the diet plan looks ok though? As in the right "types" of foods? I can always cut stuff out of it if it looks like i'm getting too fat etc later as you said.

    Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty... Theodore Roosevelt 
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    GHO
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    Re:Newbie diet post (inc pics) - please take a look and respond. Lots of questions!! 2011/03/29 18:01:16 (permalink)
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    A lot of "home made" stuff in there You have added the food macro's but does not tell me "whats" in it. i/e your Guinness stew........gravy in that?
     
    If your bulking, eat clean and train your b****cks off - its deffo a bulking diet so best advise I can give is try it, monitor and adjust every 14-28 days. If it's not working, revisit it.
     
    Diet IS important, but if your bulking make sure your training it spot on - or the extra pounds you gain won't be muscle
     
    Many more qualified than me will no doubt be along shortly though
    #6
    luckyluke699
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    Re:Newbie diet post (inc pics) - please take a look and respond. Lots of questions!! 2011/03/29 18:33:36 (permalink)
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    Ahh yes, I didn't know how much detail to go into! I do a lot of cooking in my slow cooker at home, then freeze the meals in plastic containers. Take em to work, and microwave! Seems to work really well as it's so so easy and such little effort to cook the meals...
     
    The exact ingredients to my Guiness stew are....
    1 Can guiness
    1 oxo cube
    2 beef stock cubes 
    1kg good quality beef - fat trimmed off
    water
    2 x "stew packs" of mixed veg from Asda (just various pre diced veg)
    1 x tin of plum tomatoes
     
    Makes approx 5 dishes. I ran the figures through a recipe creator to get the calories/protein etc. Tastes lovely too!
    post edited by luckyluke699 - 2011/03/29 18:41:46

    Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty... Theodore Roosevelt 
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    Big Les
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    Re:Newbie diet post (inc pics) - please take a look and respond. Lots of questions!! 2011/03/29 19:18:06 (permalink)
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    my advice is the amount of fat gained is often in inverse proportion to training intensity and productivity - the lower your intensity and lower workout productivity - the fatter you get.
     
    Dont neglect some cardio for conditioning - cardiovascular fitness means you can lift more on the productive exercises - especially deadlifts and squats!
     
    So run with it and see where you land :)
    #8
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