[Thrasher]

i just am completely clueless when it comes to nutrition and prolly dont eat right at all. i need all the advice i can get from you guys. if someone who knows what there talkin bout can hook me up with some meal ideas or some kinda of plan, it would be very much appreciated.

[Tech]

whats a normal day look like for you?

morning to night, what kinda food do you eat?

[Thrasher]

Originally Posted by Tech N9ne

whats a normal day look like for you?

morning to night, what kinda food do you eat?

well right now i have night classes so im kinda a bum. i wake up at like noon i eat and do something to my car or some yard work. then i eat b4 class wich is around 6. i get home from class around 9 and eat b4 i go to the gym. when i get done with my work out i try to drink a protien shake. i know it sucks but if i knew something better i could change my schedule for it.

[bodydropped]

wow you need to eat at least 6 times a day, how much do you weigh?

[Flex]

You need to take in some carbs after your workout.

[Thrasher]

im 5'8" about 176-180

[Tech]

well it's hard to tell someone what to eat, because everyone is different. For example, some people hate tuna, but some people eat 3 cans a day. But just to get some idea of what foods you should be looking for & consuming, check out this basic list.

Proteins

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Protein Powder
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Complex Carbs

Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Pasta (Whole Wheat)
Rice (white, jasmine, basmati, Arborio, wild, brown)
Potatoes (red, baking, new)

Fibrous Carbs

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery

Other Produce & Fruits

Cucumber
Green or Red Pepper
Onions
Garlic
Tomatoes
Zucchini
Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches,strawberries, blueberries, raspberries
Lemons or Limes

Healthy Fats

Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil

Dairy & Eggs
Low-fat cottage cheese
Eggs
Low or Non-Fat Milk

[bodydropped]

what is your goal? get bigger, llose weight?

[Thrasher]

yess thats great now were gettin somewhere. that list helps man i just need to know like what proportions and how i can put it together as a good meal. and my gaol is to get bigger definately. ive been trying to bulk now for like 6 weeks. i just started working out so i am beginning. i have more body fat than i want but i will worry about that when im done bulking. i have pics if you need that.

[bodydropped]

well then I would recommend 6 meals of at least 40 grams of protein in it, and lots of carbs

[Thrasher]

here is me i know im not lean at all but i thought if you saw my body type it would help to tell me what i should eat.



i know im not big but i just started working out im only on my 6th week so please dont make fun of me just need some helpfull ideas.

[Tech]

Ill see if I can post up some sample meal plans later tonight or tomorrow....once you start understanding what you should eat at each meal, it's easy to mix & match follow your own diet

[Ironslave]

Looks like you've got a solid base and some thickness for sure. I think you are naturally a mesomorphic shape and probably have great genetics which is huge for bodybuilding. Listen to bodydropped's advice, 40 grams of protein a meal is a good number for you right now. I have a program that does up all my nutrient numbers for me, but check out http://www.calorieking.com , thats a good site for viewing the nutrition info of certain foods.

You should also familiarize yourself with the Glycemic Index. Basically you want to avoid high GI foods as much as possible, with the only exception being an after workout shake. I think you should read this site http://www.nutritiondata.com/glycemic-index.html

To make a quick guide:

-eat 6 smaller sized meals a day now, once you plateau then you could make the meals a bit bigger.

-eat lots of protein sources like chiken, beef, tuna (once a week because of mercury), turkey etc. Eat a protein source with every meal, 40-50 grams

-eat low GI carbohydrates, especially in the morning, before and after training.

-Have a shake after training with protein and simple sugars, check out the "post workout meal" thread in the nutrition section

Supplement with the following if possible:
Creatine
Glutamne
Whey
Dextrose/Maltodextrin
Essential Fatty Acids

These are just some guidlines, id reccomend taking these and making up a diet, then posting it for some advice.

[Thrasher]

thank