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2003/06/17, 08:24 AM
I am looking to cut weight and get that ripped look. I am currently 230lbs and am 6'4". My current bf% is around 13-14. I have never been on a nutrional plan but want to start. I do cardio 3 times a week for about 20 minutes each (running, eleptical, biking, etc.) and lift weights 3 times a week. My eating habits are bad so I am going to fix this but want to start the right way. I currently only take creatine.
I have been doing some searching here on the boards and see what people are eating. So would this be any good?
Meal 1--oatmeal
Meal 2--banana
Meal 3--turkey sandwich on white buns or tuna sandwich
Meal 4--??
Meal 5--Sensible Dinner
Meal 6--fruits or some veggies
This just doesn't sound right to me, I think I would be starving! I just don't know what to put in there for eating. I don't have access to a lot of things to make things at work so I need food ideas that are quick and easy. Thanks for your help, it is greatly appreciated!
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2003/06/17, 10:48 AM
Firstly you might want to have your recommended daily caloric intake calculated if you haven't yet done so. There's a calculator on this site, but perhaps a better one at calorieking.com. Meal 6 should be protein...it's beneficial to cut the carbs (even good carbs) in the evening. You may also want to add more protein into your diet to help those muscles grow. Use wheat buns instead of white whenever possible.
now when you find out your caloric intake I would guess that you'll want to add more food to each meal...protein probably. I'm only 100 lbs and I eat more than that...
I'm just passing on what I've learned in the last couple months as I'm pretty new as well, but it may be of help.
good luck
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2003/06/17, 11:09 AM
Does 3600 sound right for me for calories? I think that is what I got when I figured it out. I am 25yrs. old with moderate activity. That sounds like a lot though?
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2003/06/17, 11:45 AM
I'll have to let someone else answer...I'm not real sure on that one
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2003/06/17, 04:08 PM
For your size it does sound right. That calculation is probably what is needed to maintain the weight you have. If your goal is to lose, then you would try to stay under that by 200-500 calories a day. I currently am doing 300 under my maintenance level. You don't have nearly enough food on you plate...so to speak. A good place to start is to divide your total, say 3200, by the number of meals you will be eating, say 6 to get a calorie goal for each. That would be approx 530 calories for each meal. Each of those should be a certain percentage of protein/carbs/fat. Depending on your goals you will want to get between 1-2 oz of protein ber pound of body weight each day which would be a minimum of 230g of protein. there are a lot of posts on here that explain it better than I have, but it's a start. A lot of people have outlined there daily diets also. Those are always helpful to look at. I hope that helped a little.
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~Victoria~
...Some things have to be believed to be seen!
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