Group: Specific Diets & Nutrition

Created: 2012/01/01, Members: 104, Messages: 22775

With so many diets and nutritional plans out there, you can get lost. Find out what works best for others and share your experiences!

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Need help with diet

MrBlack
MrBlack
Posts: 2
Joined: 2002/01/19
Belgium
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!!!
rpacheco
rpacheco
Posts: 3,770
Joined: 2001/12/13
United States
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.
Philia2
Philia2
Posts: 4,078
Joined: 2001/10/19
France
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.......
Arnold
Arnold
Posts: 1,112
Joined: 2000/11/27
Canada
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.
MrBlack
MrBlack
Posts: 2
Joined: 2002/01/19
Belgium
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!!!
ltroisi
ltroisi
Posts: 764
Joined: 2001/11/06
United States
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?)