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2003/02/25, 09:22 AM
This question is for anyone who wishes to answer ( but would appreciate bb1's input...if he wishes to take the time with it. )
I am looking for some 'specific' examples or weekly routine of diet. My profile is filled out , and I will list my desired results.
I am wanting to gain size ( not huge just gain approx 10-20 lbs of LBM ) of course at the same time or which ever I must do first , I want to rid my stomach of the fat ( not a ton but I do have a belly ) and I must get rid of the fat on my chest ( my chest if firm all over except around the nipple area it is somewhat flabby .
So, what type of diet should I approach? I would love specifics here if possible of types of foods to eat and what to stay away from ...will I be trying one type of diet at first to rid the fat and then going to something different to help me bulk up?
Which exercise routine along with the diet will I be needing to do?
Thanks and Im sorry Im asking for so much =)
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2003/02/25, 10:04 AM
Your profile is pretty vague to say the least!! LOL...A good starting point is for a male is between 15-20 calories per lb. of bodyweight. Now if you want to lose, start on the lower end, if you are very active and want to gain,start on the higher end. Break your daily calorie intake up into 5 to 8 meals so you are not stuffed. In other words not 3 big meals. After a week on this caloric level, check your weight at the same time as the first time, prefferably first thing in the morning without a meal. If you have gained any weight, 1-3 lbs. say for instance,and this is your goal, then stay there for another 2 weeks, and weigh again. Keep checking this way. Now if you have gained more, say 5 lbs., chances are you have gained fat and you need to cut back. That is too much in one week. Now, if you are trying to lose, the reverse is in order. Every meal should be of high protein content. Try to aim for a 50/20/30, or 50/30/20 P/F/C ratio. Your protein should come from lean sources like eggs, beef, chicken, turkey, fish, and you will most likely need a protein supplement. A good amount of water is a good practice also. Your fats should be good dietary choices like olive oil, canola oils(for cooking), omega 3 supps like flax oil and fish oil, nuts, etc. Your carbs are going to be the adjustment factor in how much you gain or lose. Keep your carbs where your gains if some bodyfat are acceptible to you. Brown rice, sweet potatos, most beans(not pork and beans), whole grain breads, leafy green veggies of all kinds, etc. Hope this helps.
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Failing to plan is like planning to fail!
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2003/02/25, 10:33 AM
I am not very active at work, I do networking/system technician ..so I set behind a screen most the day.
I workout 4-5 days a week and am currently working on finding out what routine is best , I am guessing 3 days of weights and 1-2 days cardio , or maybe I should combine weights and cardio same day? I'm not sure yet, I am still learning.
I am currently taking a protein supp ( whey isolate ). My diet hasnt been great yet, mostly no breakfast and then a little lunch ( usually lean cuisine or smart ones ) then some sort of dinner. I think I need to get breakfast ( I am thinking of oatmeal and eggs/bacon <---? ) I dunno yet , still need to do some learning on what foods ect.
Thanks for your reply bb1
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2003/02/25, 01:24 PM
I found eating more frequently had as much impact as what I ate. 5-6 smaller meals throughout the day. I start with a protein shake and some oj as meal 1, bagel with peanut butter and coffee as meal 2, protein shake, tuna as meal 3, yoghurt as meal 4, a protein bar (while I'm on the train), as meal 5, and then dinner with the family - just smaller portions than I used to eat. Lots of water - all day, I carry a water bottle always.
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