Best Place To Get a Diet?

[Race4Glory]

I need to find someone to help me with my diet. Any suggestions on where to look?

Stats:
Age = 27
Weight = 170
Height = 5'11"
B/F = Unknown
Pant size = 33

I have been lifting for the past 5 years, but my diet was never clean. I was up to 218lbs then through hitting the gym HARD, cutting out fast food, doing lots of cardio, etc... I dropped down to about 185. I still had a pretty major gut on me so I did a couple of cycles of DNP and now down to 170. This process took about 5 months.

Now I look at myself and I look "scrawney." I have been thinking of doing a cycle of AAS to help out, but before I do it, I want to get my diet in check. I need help with this aspect. I am not an expert and do not claim to be! Someone please help!

 

[ChaseQ]

Whats your diet look like right now?

 

[MrBman]

well dude i just started my cycle and with work and what not i got little time to cook - this is basically what im eating now - its not the greatest but shit - you gotta do what you gotta do eh

7am - (pre work breakfast)
one orange
two glasses milk
mullti-vitamin
5 scrambled eggs, two peices of toast (6 grams protein each)

10am (15mins break)
two peaces of fruit
gatorade or two bottles of water

12pm (1 hour lunch)
2 chicken bresast (25grams protein each - skinless)
one veggie salad
one orange
2 bottles of water

2pm (15 mins break)
one peace of fruit


5pm ( finsih work)
40 grams protein - whey
one banana

6pm (workout)

7:30pm
40grams protein - whey
40 grams carbs
one serving glutamine
multivitamin

8:30 (dinner)
2 beef burgers (30grams protein each)
2 buns with tomatoe letuce and mustards - very limited ketchup
4 glasses of water

10:30
two glasses of milk
a light snack (protein bar - 30grams protein - i hate the frickin salt in these things )


its still not enough protein but including whey (unfrotunately) im getting about
230 grams of protein - excluding dairy ... about 4 glasses of milk - im guessing milk has about 7grams of protein per serving ... so in total im averaging 250grams of protein per day ... and the rest is carbs and fat ... my diet still needs a lot of planning - im gonna tweak it out by the end of the week - but im pretty sure ill gain some mass on it ... i hope it gives you a backgorun on which to build upon -

 

[Race4Glory]

Whats your diet look like right now?

Right now it consists of:

Breakfast
1 cup low fat Blueberry yoghurt
4 eggs (1 yoke, 3 whites)
1 cup oatmeal
1 glass of milk

Snack
Couple pieces of beef jerky
Tuna can (in water w/ no additives)

Lunch
El Pollo Loco Thigh
Garden Salad w/ Italian Dressing

Snack (approx 1.5-2 hours later)
El Pollo Loco Leg
Gaden Salad w/ Italian Dressing

Dinner
Usually consists of meat (8oz)
Veggies (asparagus or salad)


I don't know portions because I have not been watching them too much. Each meal is small in portions and would be considered by most people as a snack. In the past I was trying to slim down so I would limit my carbs to the mornings. I also typically drink approximately 1 gallon of water during the day.

My workouts start off in the morning with breakfast prior to work out. My workouts usually start around 7:00 and go until 8:30. I have a snack within 30 minutes of completion of the workout.

Now I want to start gaining lean muscle mass and need to cater my diet from a weight loss perspective to a gaining perspective.

 

[Grizzly]

It's not really that bad.

 

[Race4Glory]

I need to get a list of what I am supposed to eat for an AAS cycle. This cycle really helped me drop the pounds, but now I want to put pounds back on with lean muscle mass. I need to know roughly what portions to eat, what food to stay away from, what food to concentrate on, etc... I try to always eat at minimum of 5-6x a day.

Thanks Bros!

 

[jasthace]

How about the amount of aerobic exercise you are doing now?
You will have much difficulty gaining muscle mass and achieving a positive nitrogen balance if you are running at the caloric deficit.
Your diet still seems to be very lean in the carbohydrate department,suggesting that your body may be utilizing protein as an energy source and saving fat as a natural guard against starvation.
I think you can up both your carb and protein consumption,but still keep it clean.Using low GI foods will also minimize the storage Cal's as fat.
Use Clen and T3 concurrently, occasionally to burn off any accumulated fats during your bulking fazes.

Heres a bit of info you my like to consider with you future diet plans.

Cutting Back on Calories
This is the first choice for many as it seems the most obvious. A restriction in calories seems like a good idea as you will be burning more energy than you are taking in and therefore lose weight. Initially results may seem quite good as weightloss may come quite quickly. Unfortunately this will soon slow until you have to drop your calories even further to affect further weight loss. When you do eventually stop this type of dieting you soon realize that you may have lost weight but not the type of weight you were after. The body reacts to a drastic reduction in calories by effectively going into survival mode. This is where it tends to store whatever food you are eating as it thinks it will require it later on for fuel, and burns up your muscle tissue (protein) instead.

Typical of many a crash dieter, the main weight lost is muscle tissue. This has a double edged effect as the more muscle tissue you have the higher your metabolic rate or the more calories your body burns. By losing muscle tissue you are lowering your metabolic rate - this causes the rebound effect that occurs when people finish dieting as they tend to resume their regular calorie intake and rapidly pack the weight on as they don’t require anywhere near as many calories.

 

[jasthace]

Check out this nifty Caloric needs calculator

http://www.active.com/calculators/calories_calc.cfm#

 

[Race4Glory]

How about the amount of aerobic exercise you are doing now?
You will have much difficulty gaining muscle mass and achieving a positive nitrogen balance if you are running at the caloric deficit.
Your diet still seems to be very lean in the carbohydrate department,suggesting that your body may be utilizing protein as an energy source and saving fat as a natural guard against starvation.
I think you can up both your carb and protein consumption,but still keep it clean.Using low GI foods will also minimize the storage Cal's as fat.
Use Clen and T3 concurrently, occasionally to burn off any accumulated fats during your bulking fazes.

Heres a bit of info you my like to consider with you future diet plans.

Cutting Back on Calories
This is the first choice for many as it seems the most obvious. A restriction in calories seems like a good idea as you will be burning more energy than you are taking in and therefore lose weight. Initially results may seem quite good as weightloss may come quite quickly. Unfortunately this will soon slow until you have to drop your calories even further to affect further weight loss. When you do eventually stop this type of dieting you soon realize that you may have lost weight but not the type of weight you were after. The body reacts to a drastic reduction in calories by effectively going into survival mode. This is where it tends to store whatever food you are eating as it thinks it will require it later on for fuel, and burns up your muscle tissue (protein) instead.

Typical of many a crash dieter, the main weight lost is muscle tissue. This has a double edged effect as the more muscle tissue you have the higher your metabolic rate or the more calories your body burns. By losing muscle tissue you are lowering your metabolic rate - this causes the rebound effect that occurs when people finish dieting as they tend to resume their regular calorie intake and rapidly pack the weight on as they dont require anywhere near as many calories.

Thanks for the info!!!

According to the calory calculator, i need 2708 calories per day.
40% Carbs, 30% Protein, 30% Fats.

What foods should I look at eating and what foods should I avoid?

 

[jasthace]

What ever the percentages you choose to use,be sure to get you daily quota of protein {1.4-20gms per lbs of bW} to achieve positive nitrogen balance and muscle gain.

The type of carbs you eat is just as important as the sources of protein you use.
Bodybuilders generally avoid maltodextrin and other high-glycemic carbs unless they want the anabolic effect of elevated insulin levels immediately post-workout. The rest of the time they want high-quality, low-glycemic carbs that feed their muscles with glycogen and don't convert easily to fat {through stimulation of insulin the storage hormone}.
Carbs from sources like oatmeal, barley, brown rice, and flax seed these are the carbs that bodybuilders eat.
By using grain carbs that are unrefined you increased the fiber content while reducing the sugar content and glycemic response. Getting the right types and precise amounts of carbs to carry you through to your next meal or workout is a key element of a well planned diet.
Most bodybuilders think that higher protein intake, increases in the protein containing elements of individual muscles.
This is only part of the muscle building equation. The main storage compound inside skeletal muscle is glycogen, which is partly responsible for holding water IN the muscle, as well as providing the energy needed to train heavy and hard. Current science has uncovered facts regarding glycogen stores that may explain why the best built bodies on earth eat roughly 40% protein, 40% low glycemic carbohydrates, 20% fat and high fiber year round.

Your muscle growth stops when your protein does

No protein works as fast as WHEY to increase protein synthesis. Sadly, no protein stops working as quickly Whey stops supporting muscle growth in as little as 2 hours after ingestion. Worse, it is digested so fast that up to 58% is oxidized by the liver (for energy), destroying it before it ever reaches your muscles!
Over half the money you spend on whey protein is used for energy not muscle growth.
This rapid oxidation of amino acids by your liver is the first major muscle growth defect built into every scoop of regular whey protein.

Don't forget to workout how much protein you get per weight of product when it comes to buying/eating protein
e.g In a 175gm can of tuna {spring water can we get about 45gms of protein}
I eat a can per meal if eating tuna.

Here's some helpfull charts you can use,find the foods that you'd like to use in your diet,and apply your desired calorie/protein/ fat
ratios,good luck {and dont cheat by eating crap when you should be sticking to your diet!}.
I always find the day after I have the grit once again to decline a treat,I look better at the gym!

http://www.caloriecountercharts.com/