Dazed and confused..

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jay2k6ie
Hi,

Im about to start a new workout/diet/lifestyle..I have been researching the science of bodybuilding for a whil and I am still confused as to how I work out exactly the amount calories/protein etc I need in my diet on a daily basis..?

And what times of the day should I be taking carbs,proteins etc?

Any info is greatly appreciated!

Many thanks  

21 Feb 2008 02:19
bearman1
you have to play with it man...see what works with your body...food is a HUGE drug and can effect it in many ways..i take 1.5 g protein per pound of bodyweight, tune in my carbs by using just enough to fuel my days expendature,,and eat lots of fish to get my essential fats..sardines, tuna, herring..love it. keep your body flooded with protein throughout the day,,imo i think a shake in the morn, before workout, post workout, and before bed works well (clean whey shake that is)..also at 145 pounds you will need to eat lots man depending on what u want to do with your bod?...ripped?,,bulked? toned? what up bro......and welcome totally cool people on here,, nothin but the best. i lovem all..although i have been lifting for a long time there is always qquestion that i have or i'll need others opinions and the sisters and brothers here are eager to help one another meet there goals!  

21 Feb 2008 04:12
jay2k6ie
[QUOTE=bearman1;85658]you have to play with it man...see what works with your body...food is a HUGE drug and can effect it in many ways..i take 1.5 g protein per pound of bodyweight, tune in my carbs by using just enough to fuel my days expendature,,and eat lots of fish to get my essential fats..sardines, tuna, herring..love it. keep your body flooded with protein throughout the day,,imo i think a shake in the morn, before workout, post workout, and before bed works well (clean whey shake that is)..also at 145 pounds you will need to eat lots man depending on what u want to do with your bod?...ripped?,,bulked? toned? what up bro......and welcome totally cool people on here,, nothin but the best. i lovem all..although i have been lifting for a long time there is always qquestion that i have or i'll need others opinions and the sisters and brothers here are eager to help one another meet there goals![/QUOTE]

Wow what a great response..such a change from the bb.com forum..I find the people there so rude and unhelpful towards beginners..

I really want to just bulk up and put on muscle..

I really do plan to do it right and stick to a specific diet..

Ive tried working a few things out and my calculations say I need 2900 cals a day approx, 15% fat,my protein i worked out at 1g per lb body weight so I need 150g a day 100g of which i would get from 4 protein shakes,two chicken breast would make up for the other 50g..but that only makes up 900 cals approx + 200 for the fat.. So im wondering where am I going to get the other 1700 odd cals from through the carbs?

Many thanks  

21 Feb 2008 06:04
bearman1
yes man grab some brown rice,,yams, oatmeal..and slap some redmeat in there..lift heavy eat often,, and watch your belly...do cardio as needed getting chubby do more minutes,,,  

21 Feb 2008 06:21
Morgan
[QUOTE=jay2k6ie;85662]Wow what a great response..such a change from the bb.com forum..I find the people there so rude and unhelpful towards beginners..

I really want to just bulk up and put on muscle..

I really do plan to do it right and stick to a specific diet..

Ive tried working a few things out and my calculations say I need 2900 cals a day approx, 15% fat,my protein i worked out at 1g per lb body weight so I need 150g a day 100g of which i would get from 4 protein shakes,two chicken breast would make up for the other 50g..but that only makes up 900 cals approx + 200 for the fat.. So im wondering where am I going to get the other 1700 odd cals from through the carbs?

Many thanks[/QUOTE]

i would try to get more protein. try to get it from real foods. bear hit it on the head. lean meats like fish and chicken will be your new best friends. grab tons of cans of tuna (easy to eat on bread or plain) cheap and 25-30 grams of protein per can. red meat is also good in moderation... it does naturally contain some creatine. i like to eat a big hamburger steak after a hard w/o. the best thing i can tell you to do is get out a piece of paper and a pencil and write down everything you eat cals fat carbs and protein and go from there. if you want to add size 3000 cals is a good place to start. try to add a pound or 2 a week. feel free to ask as many questions as you want. and its nice to see someone willing to listen and learn. good luck:thumbs:  

21 Feb 2008 17:54
jay2k6ie
I have researched a bit more and with your help I have decided to start 45/35/20 protein,carb,fat...I'l'll test it out and see how I get on.. I have a silly question but I would just like to know for future reference..I understand bulking is putting on weight and I assumed cutting was cutting down weight so Is it either one or the other or is it a dual process where you bulk and then cut..I really want to put on a bit of weight in muscle but would like to be lean..does that mean I should add more cardio into the workout? I hear mixed things about cardio..some saying you shouldnt when bulking others saying you must? thanks again!  

21 Feb 2008 21:01
bluntandkronic
your going to want to match your protein and carb intake, i think the scale is 40p/40c/20f
and
cardio is always good, just dont overdo it. it will build up your lungs, strengthen your heart, improve circulation throughout your body and will build overall endurance  

21 Feb 2008 21:17
Morgan
yes it is a process... you would probably want to bulk seeing as how you are 145 lbs. as you bulk it is almost impossible to do it without gaining some fat. cardio does help with that though. the cut is for the fat you have gained while bulking ( or already have like in my case) cutting is generally setting cals at about a 500 cal deficit. you would shoot for roughly a 1-2lb loss pre week while cutting. it is till important to keep protein high while cutting to help maintain muscle mass though  

21 Feb 2008 21:29
jay2k6ie
Ok so while cutting you would limit yourself to approx 500 cals a day but keep the protein high.. how long should a cut last generally? so the basic formula is bulk+cut = lean  

21 Feb 2008 21:57
bluntandkronic
no what morgan meant was you need to go 500 calories below maintanece level, not a 500 calorie a day diet.

Bulking and cutting are two different cycles and most people dont do both at once. People bulk for a few months then once they feel like they have made sufficient gains they will go on a month or two of cutting to drop fat while trying to maintain as much muscle as possible. You probably really skinny so i wouldnt worry about starting a cutting cycle yet.

Spend the next few months eating alot of clean foods that are high in protein and complex carbs. And a month before summer if you feel like you have too much fat or want to tone spend that month cutting.

Actually quick question. Do people cut all summer or start cutting before it begins?  

21 Feb 2008 22:29
jay2k6ie
Oh ok that makes sense I thought 500 was too low lol.. So is maintanence what I will be on (3000) then when cutting 2500? Should I expect to put on a lot of fat? Thats sounds scary lol..I take it the ways of limiting this are cardio workouts.. I'll take the advice and start off 40/40/20..

Thanks again guys for all the help!  

22 Feb 2008 00:11
bluntandkronic
from your stats you dont seem like you would be fat. Are you trying to lose weight or gain weight?  

22 Feb 2008 00:26
jay2k6ie
As you can see from my stats I am skinny but have a small belly..nothing major..I could definitly do with putting on a few pounds but in muscle obviously..I dont want to be a tank I just want to be really lean,strong and fit looking.. like this http://images.jupiterimages.com/common/detail/49/41/23474149.jpg
(best image I could find quickly on google) that kind of body is my goal..  

22 Feb 2008 00:50
bluntandkronic
yeah, well to gain muscle you need to eat more. your body will probably add some fat in the process but thats normal and can be easil fixed with a cutting cycle or extra cardio and a change of diet.

Post your current diet and your weekly workout and cardio routines. if you dont have a specific diet or routine, make a quick draft of what you would eat and do in the gym and ill tell you what you need to add or change in it  

22 Feb 2008 00:59
jay2k6ie
[QUOTE=bluntandkronic;85701]yeah, well to gain muscle you need to eat more. your body will probably add some fat in the process but thats normal and can be easil fixed with a cutting cycle or extra cardio and a change of diet.

Post your current diet and your weekly workout and cardio routines. if you dont have a specific diet or routine, make a quick draft of what you would eat and do in the gym and ill tell you what you need to add or change in it[/QUOTE]

Thanks dude.. I actually havent started yet..Im joining a gym next week and beginning my new clean diet then..Im currently trying to piece together the puzzle for myself so I am well prepared when I begin.. I will draw up a diet to the best of my current knowledge and post in a few mins..thanks  

22 Feb 2008 01:03
Morgan
[QUOTE=jay2k6ie;85698]Oh ok that makes sense I thought 500 was too low lol.. So is maintanence what I will be on (3000) then when cutting 2500? Should I expect to put on a lot of fat? Thats sounds scary lol..I take it the ways of limiting this are cardio workouts.. I'll take the advice and start off 40/40/20..

Thanks again guys for all the help![/QUOTE]

no your maintanence cals are what it would take for you to stay the exact same if you did nothing all day. 3000 cals would be a good place to start for you to put on weight. maint. cals are probably closer to the 2000-2500 range. like i said you would want to change your weight by 1-2 lbs/week up if you are bulking down if you are cutting. it takes time to see how your body reacts to it. try different stuff until you find what works best for you. some people just have trouble putting on weight. it sounds like at 145 lbs you are one of them. just see what works best. if 3000 doesn't do it up it 100-200 cals per day until you get it:thumbs:  

22 Feb 2008 01:38
jay2k6ie
Out of bed: Protein shake with (25g protein,130 cal)
2 slices brown bread+ low fat spread (5g pro,24g carb,2g fat,130 cal

Bran flakes with whole milk(11g protein,30g carb,8g fat, 249 cal)
Cup Tropicana Orange juice(2g pro,26g carb,110 cal)
2XFish softgel ( 40cal, 4g fat)


few hours later : tuna on wholemeal bread (22g pro,1g fat,99 cal)


Lunch/preworkout : protein shake (25g pro,130 cal)
apple: (22g carb,80 cal)

Postworkout: protein shake (25g pro,130 cal)
grapefruit (2g pro,21 carb,82 cal)

Dinner: 1/2 cup of rice (6g pro,66g carb,300 cal)
Chicken breast (27g protein,2.0g fat,143 cal)
1 tbsp olive oil (119 cal,13.5g fat)

Before bed: protein shake (25g pro,130 cal)
danone activia yoghurt (4g pro, 10g carb,63 cal)
peanuts 28g (pro 7g,5g carb,14g fat, 170 cal)


Thats the best i can come up with so far..

Total: 194g Protein,204g Carbs,55g fat, Calories = 2105

Hmmm guess im gonna have to keep thinking to make it 3000..:confused:  

22 Feb 2008 01:43
bluntandkronic
A 500 calorie deficit would cause a loss of 1-2 pounds a week? how much cardio is involved?  

22 Feb 2008 01:48
jay2k6ie
Would be great to come up with one dinner that I could make in bulk very few days,whether it be rice and chicken or fish and pasta etc..and just eat that 6 times a day and take the protein shakes aswell.. Smile  

22 Feb 2008 01:49
jay2k6ie
[QUOTE=bluntandkronic;85705]A 500 calorie deficit would cause a loss of 1-2 pounds a week? how much cardio is involved?[/QUOTE]

I havent got my workout plan done yet...I dont know whether to make my own or just go with what the instructor sets for me when I join the gym.. I would imagine about 30 mins cardio..  

22 Feb 2008 01:51
bluntandkronic
is it difficult for you to gain weight?  

22 Feb 2008 02:03
jay2k6ie
[QUOTE=bluntandkronic;85710]is it difficult for you to gain weight?[/QUOTE]

Ive honestly never tried, Ive been eating everything and anything I want for years but dont seem to put anything on..I used to play a lot of sport that may be why..but even when playing sport I ate lots of junk and crap..thats all about to end :ohcrap:  

22 Feb 2008 02:06
bluntandkronic
okay you seem similiar to S.W.A.T. in that you have a hard time gaining weight.

Try eating a meal every two hours. Try to make the meals somewhat clean but you still shouldnt have a problem with gaining bad weight. Have a protein shake when you wake up and post workout and before you go to bed have some cottage cheese because its slow to digest and it will hold you off until morning.

Your morning meal should include 5-8 eggs with oatmeal, if you have any bread througout the day it should be whole wheat, none of that white bread crap. For lunch your going to need to eat more than an apple and a shake. Shakes arent meal replacements. Try having turkey on whole wheat or maybe fish or a pb&j

Dinners looking good

And as far as supplements you already have the whey, now get a multivatimin, you can buy them for about 4-6 dollars at a vitimin or health store.

What kind of routine do you think you will be doing?

If i missed anything let know, i have a major history test coming up in an hour and a half and i went through that post really quickly so i could study more  

22 Feb 2008 02:18
jay2k6ie
[QUOTE=bluntandkronic;85712]okay you seem similiar to S.W.A.T. in that you have a hard time gaining weight.

Try eating a meal every two hours. Try to make the meals somewhat clean but you still shouldnt have a problem with gaining bad weight. Have a protein shake when you wake up and post workout and before you go to bed have some cottage cheese because its slow to digest and it will hold you off until morning.

Your morning meal should include 5-8 eggs with oatmeal, if you have any bread througout the day it should be whole wheat, none of that white bread crap. For lunch your going to need to eat more than an apple and a shake. Shakes arent meal replacements. Try having turkey on whole wheat or maybe fish or a pb&j

Dinners looking good

And as far as supplements you already have the whey, now get a multivatimin, you can buy them for about 4-6 dollars at a vitimin or health store.

What kind of routine do you think you will be doing?

If i missed anything let know, i have a major history test coming up in an hour and a half and i went through that post really quickly so i could study more[/QUOTE]

Ah man study for your test..this can wait! thanks a million though..:thumbs:

That sounds good to me the only prob is the eggs in the morning..We dont do egg whites here like in the US.. I can only get free range whole eggs which are pricey so to eat 6-8 per morning isnt gonna work for me..Is there any alternatives?

Would you advise against bran flakes in the morning? I can do porridge oats I guess.. Theres porridge oats I can get called readybrek which is eddible.. 1 serving 100g = 359 cal,8.7g fat,59g carbs,12g protein.

TBH I dont know what kind of routine I'll be doing when I join the gym an instructor will ask what I want to do and they will set the routine on a card..I'd imagine there will be about 25-30 mins cardio..

I plan on goin to the gym 4 days a week monday-friday cant workout on the weekends. I will be going monday/tuesday.. rest wednesday..then thursday friday..

If you have routine suggestions that would be great and when I am speaking with the instructor I will have them show me how to do them.

Thanks again  

22 Feb 2008 02:36
neo
[QUOTE=jay2k6ie;85653]Hi,

Im about to start a new workout/diet/lifestyle..I have been researching the science of bodybuilding for a whil and I am still confused as to how I work out exactly the amount calories/protein etc I need in my diet on a daily basis..?

And what times of the day should I be taking carbs,proteins etc?

Any info is greatly appreciated!

Many thanks[/QUOTE]

:)good luck and welcome to bbforums bro.i am a diabetics thats trying develop
a healthier life style.this coolest body building forum i have found:cool:neo  

23 Feb 2008 03:45
jay2k6ie
Are there any recommended alternatives to multiple eggs in the morning?  

25 Feb 2008 19:39
bluntandkronic
Just eat anything with protein. Calorieking.com is a good site to check out the nutrient contents of food  

25 Feb 2008 23:58
Morgan
[QUOTE=bluntandkronic;85804]Just eat anything with protein. Calorieking.com is a good site to check out the nutrient contents of food[/QUOTE]

carbs are also good in the morning... gives you energy for the day and also gives you plenty of time to use them.  

26 Feb 2008 00:07
jay2k6ie
Cool thanks guys..crunch time is almost upon me joining the gym and starting the diet at the end of the week..  

26 Feb 2008 03:54
jay2k6ie
Does anyone have any suggestions for my routines? I will be given a fitness assessment and then set a routine by an instructor based on the results and my requests.. Does anyone have any recommendations for things I should request to be included in my routine?

One major thing I should have asked aswell is how bad for my weekly routine is drinking once a week?I go out on Friday nights with friends and party.It generally consists of beer,vodka or both..

Cheers  

26 Feb 2008 18:36

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