Hopefully someone out there can give me some help. I’m interested in putting together a diet plan for increasing muscle and losing fat simultaneously.
My current condition is, well… pretty poor. I am 6ft. and weigh a not so lean 190 pounds. I’m currently working out 3-4 times a week. And I rollerblade and do mountain biking a couple times a week too…
I’ve done some reading and basically have come to the conclusion that I should be eating aprox 3500-4000 cals/day. My problem is I’m not 100% on what I should be eating to maximize muscle growth while ensuring fat loss…
Also, what supplements should I be taking? Whey protein looks like a “must” to ensure 1-2 grams of protein per pound… I’ve read up on some other supplements but get blown away by the volume of different diet strategies. I’m not really in that great shape so I’m geussing that my diet wont need to be that strict. Do I really need flax oil, creatine, or any other supplement right now?
Also, I am considering using a “mass gainer” to get to the desired level of calories… but I’m concerned that the calories in those are empty calories… am I better off getting the cals from real food?
I know I should be eating vegetables… but what types? how much?
What I’m really looking for is complete daily food schedule… with options for different meals. Like 9:00A.M. Breakfast (with 3 options)
10:30AM Snack (2 options)
etc…
you got to feed the system alot more than what you are doing at present.eat every 3hours.protein source ie-meat,chicken,fish(use palm of hand for guidence) and use colour for veggies.the more colour the more nutricion.
you are eating 3meals per day and expecting to gain and lose at the same time.won’t happen like that.you are starving the muscle and increasing bf% because the body will store bf% when its not fed consisantly
Slamjamproduction, 1 to 2 grams of protein per pound? Is that the ideal amount these days? I’ve often read that 0.8g to 0.9 g is supposedly efficient for athletes, and that if much more is consumed it could make the protein store as fat, plus be a little damaging to the liver. Still, many bodybuilders are consumming 1.5 grams per pound of bodyweight, they know what they’re doing when it comes to nutrition though many of them don’t care if they become “over saturated”, atleast for most of the year anyway.
Anyone care to chip in on ideal protein amounts?
Slamjamproduction,
tim hortons twice a day! start making your own meals.
for those not getting enough veggies try some V-8, works great for me.
get a mix of veggies. as for the amount of veggies…hard to eat too many…you’ll know when you reach that point!
eat 5-6 meals a day.
protein with each meal.
plenty of water.
The one thing I don’t understand about these diets is; how come there are no horrible side effects from having no fibre?
Also how dangerous are these in the short term. If these sorts of diets were used long term you would vastly increase your chances of numerous types of cancer and other terrible conditions (lack of fibre, phytochemicals, antioxidants? and other unidentified compounds present in fruit and veg which may be essential), but can you get away with it in the short term - weeks or months, without increasing ill effects to health?
Well, that’s the thing. The body will only utilize as much protien as it needs for it’s various processes, and the rest of it is just extra calories hence stored as fat