2002/01/24, 06:47 AM
Hello, i've recently calculated how much i need to eat to make gains. These are the results:
Protein - 264 g .. maximum 10% variance is acceptable Carbohydrates - 616 g .. maximum 10% variance is acceptable Fats - 122 g .. maximum 10% variance is acceptable Total Calories - 4400 Could anyone who has something similar to this give me their diet, because i don't have a clue what to eat to get the proportions needed. Thanks in advance. Ooh and no tuna , i hate tuna!!!
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2002/01/24, 10:50 AM
MrBlack, welcome to ft! Looks like you've signed up for the mass program.
Here's a guid for you:
=============== High Protein Foods =============== Whey protein Eggs Egg whites Chicken breasts Turkey Breasts Lean Beef Fish (tuna, salmon) Protein bar Soy protein Isolate
================ High Carbohydrate Food ================ Potatoes (baked, fries, hash browns) Sweet Potatoes, yams Oatmeal, cream of wheat, cream of rice Rice Beans Any green leafy vegetable Bread Pasta All cereals (hot or cold)
================= Healthy Fats ================= Olive oil Sunflower oil Safflower oil Flaxseed oil Walnuts Avocados
================= Here's A Sample Mass Diet =================
It provides 2,440 calories, 234g of protein, 182g of carbs and 81g of fat:
8am -- Meal 1 Myoplex, 1 tsp flaxseed oil 432 calories, 42g of protein, 25g of carbs, 14g of fat
11pm -- Meal 2 4 Whole Eggs w/ 1 cup of hash browns 440 calories, 28g of protein, 36g of carbs, 20g of fat
2pm -- Meal 3 6 oz. chicken breast with 1/2 cup of rice 319 calories, 50g of protein, 23g of carbs, 7g of fat
5pm -- Meal 4 4 whole eggs in a flour tortilla w/salsa 367 calories, 24g of protein, 17g of carbs, 20g of fat
8pm -- Meal 5 Myoplex, 1tsp flaxseed oil 432 calories, 42g of protein, 25g of carbs, 14g of fat
8pm -- Meal 6 6 oz grilled tuna or salmon with large baked potato, 1 cup of veggies 450 calories, 48g of protein, 56g of carbs, 6g of fat
Someone mentioned a couple of websites that have diet plans so you may want to use the search function to find them through the message boards.
Good luck.
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2002/01/24, 10:51 AM
Oh Mister, we don't know anything about you....... Fill in your profile, tell us your age, what you do, what your goals are.......
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2002/01/25, 01:46 PM
Give us more info..
check on your Nutrition profile screen.. below your daily needs: there you will find list of great sources to reach those goals..
rpacheco has some sound advice as well..
.o0 Arnold 0o.
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2002/01/27, 05:42 PM
Here's more info. I'm 21 years old, 178cm and weigh 80kg. Bodyfat% 15 ( I know it's too high , but that's where a good diet come's in handy.) My goals are simple : i want to gain muscle and size, and also shed some excess fat with the help of some cardiovascular activity and a good diet.
I hope you can give me some more advice, but thanks for all the advice so far!!!
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2002/01/27, 07:48 PM
To reduce bodyfat you need to reduce calories below maintenance. Caloric Intake should between 10 and 15 calories per pound of bodyweight - the lower your bodyfat – the higher the calorie range. (Men below 10% bodyfat at 14 – 15 calories per pound of weight) If you see unwanted fat in the mirror, start at a slightly lower intake. Sorry you will have to convert to pounds!!!!!(2.2 is the factor right?)
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