m a Newbie..need some DIET TIPS..

[bodyforum]

hey hello..

m a newbie, n i just started with the 5*5 workout last week.
need some suggestion abt wat kind a diet should i take along with it. m 66 kg in weight and 5 feet 11 inches in height..

need some suggestion that wud help..

thanks..

 

[andysutils]

Im guessing at 145lbs you are bulking.

as for diet, theres 2 ways to do it, you can get your high cals from carbs or protein.

I personally just eat whatever I want as fat aint an issue for me but for eating clean, heres an example of what mine was when intaking high carbs, i choose to get most from carbs as I find they give me better energy than fats do.

Breakfast

4 whole eggs
1 banana
1 tspoon peanut butter
1 scoop whey powder

Mid morning
120g sardines
1 apple
1 tspoon peanut butter

Lunch
200g chicken breast
300g sweet potato
mixed veggies

Preworkout
50g oats
1 banana
1 tspoon peanut butter
1 scoop whey powder

Afterworkout
80g dextrose
1 scoop whey powder

Dinner
steak or chicken breast with mixed veggies


Evening
100g oats
1 tspoon peanut butter


Bed
150g oats
2 tspoons peanut butter
1 scoop whey powder

Cals=4047 Fats=117 Carbs=503 prot=270

Now a lot of people will gain a lot of fat on the abvoe diet but for a skinny ecto like me thats not a problem and it shouldnt be at your weight either.

however if you find thats to much carbs and you gain to much fat from that, drop the carbs and cut back in the cals a little but keep the protein stable..

alternately i found i couldnt stomach that mant carbs all year round so id drop them to around 350 and up my fat and protein intake a little.

Also bare in mind you might not be able to stomach 4000cals a day to start with nor would I try to personally.
Start with 3000 cals a day and up the intake by 200-300 cals per week as after a few weeks of training you should find your appetite really starts to rise anyway providing your not overtraining.

Remember, if in doubt eat more...not less as you can probably get away with it because at 66kg your probably not in a desperate need for a 6 pack right now.

Hope this helps

 

[bodyforum]

Im guessing at 145lbs you are bulking.

as for diet, theres 2 ways to do it, you can get your high cals from carbs or protein.

I personally just eat whatever I want as fat aint an issue for me but for eating clean, heres an example of what mine was when intaking high carbs, i choose to get most from carbs as I find they give me better energy than fats do.

Breakfast

4 whole eggs
1 banana
1 tspoon peanut butter
1 scoop whey powder

Mid morning
120g sardines
1 apple
1 tspoon peanut butter

Lunch
200g chicken breast
300g sweet potato
mixed veggies

Preworkout
50g oats
1 banana
1 tspoon peanut butter
1 scoop whey powder

Afterworkout
80g dextrose
1 scoop whey powder

Dinner
steak or chicken breast with mixed veggies


Evening
100g oats
1 tspoon peanut butter


Bed
150g oats
2 tspoons peanut butter
1 scoop whey powder

Cals=4047 Fats=117 Carbs=503 prot=270

Now a lot of people will gain a lot of fat on the abvoe diet but for a skinny ecto like me thats not a problem and it shouldnt be at your weight either.

however if you find thats to much carbs and you gain to much fat from that, drop the carbs and cut back in the cals a little but keep the protein stable..

alternately i found i couldnt stomach that mant carbs all year round so id drop them to around 350 and up my fat and protein intake a little.

Also bare in mind you might not be able to stomach 4000cals a day to start with nor would I try to personally.
Start with 3000 cals a day and up the intake by 200-300 cals per week as after a few weeks of training you should find your appetite really starts to rise anyway providing your not overtraining.

Remember, if in doubt eat more...not less as you can probably get away with it because at 66kg your probably not in a desperate need for a 6 pack right now.

Hope this helps

hey thanks for the help..

i'll surely try it out for a few days, and let u know whether it works or not..!!..

thanks..

 

[bodyforum]

Im guessing at 145lbs you are bulking.

as for diet, theres 2 ways to do it, you can get your high cals from carbs or protein.

I personally just eat whatever I want as fat aint an issue for me but for eating clean, heres an example of what mine was when intaking high carbs, i choose to get most from carbs as I find they give me better energy than fats do.

Breakfast

4 whole eggs
1 banana
1 tspoon peanut butter
1 scoop whey powder

Mid morning
120g sardines
1 apple
1 tspoon peanut butter

Lunch
200g chicken breast
300g sweet potato
mixed veggies

Preworkout
50g oats
1 banana
1 tspoon peanut butter
1 scoop whey powder

Afterworkout
80g dextrose
1 scoop whey powder

Dinner
steak or chicken breast with mixed veggies


Evening
100g oats
1 tspoon peanut butter


Bed
150g oats
2 tspoons peanut butter
1 scoop whey powder

Cals=4047 Fats=117 Carbs=503 prot=270

Now a lot of people will gain a lot of fat on the abvoe diet but for a skinny ecto like me thats not a problem and it shouldnt be at your weight either.

however if you find thats to much carbs and you gain to much fat from that, drop the carbs and cut back in the cals a little but keep the protein stable..

alternately i found i couldnt stomach that mant carbs all year round so id drop them to around 350 and up my fat and protein intake a little.

Also bare in mind you might not be able to stomach 4000cals a day to start with nor would I try to personally.
Start with 3000 cals a day and up the intake by 200-300 cals per week as after a few weeks of training you should find your appetite really starts to rise anyway providing your not overtraining.

Remember, if in doubt eat more...not less as you can probably get away with it because at 66kg your probably not in a desperate need for a 6 pack right now.

Hope this helps

hey thanks indeed for the suggestion..

but i'm finding it a bit difficult to take this much of food, m able to just manage about 2300-2500 cals a day, n m not too sure at wat pace wud i be able to increase...

so wud regularly consulting u..
any tips to help me workout on my problem..

hope to hear from u soon...

thanks

 

[Bigkarch]

to gain those extra calories you may want to invest in a good weight gainer shake...that can easily get you about 1500-2000 calories by themselves..eat calorie rich food high in protein and carbs...just watch the saturated fats and avoid alot of sugary products...oats, wheat, potatoes, pasta, meats, veggies, rice, cereals... here is a decent article


High Calorie Food - the secret to packing on muscle

 

[bodyforum]

to gain those extra calories you may want to invest in a good weight gainer shake...that can easily get you about 1500-2000 calories by themselves..eat calorie rich food high in protein and carbs...just watch the saturated fats and avoid alot of sugary products...oats, wheat, potatoes, pasta, meats, veggies, rice, cereals... here is a decent article


High Calorie Food - the secret to packing on muscle

hey thanks for the suggestion...

but can u tell me somthing abt how to calculate the calories m having in a particular food item and judge should i have it or not...

waiting for ur reply...