ChristopherLee
06-14-2005, 05:39 PM
I am starting a new diet to gain muscle since I am working out and taking supplements. I was curious what to eat with my new healthy diet. Wraps? eggs? fruits? I really am in the dark on this. I know i should be having more meals with a smaller quanity. What should i stay away from and what should I eat?
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Naxis
06-14-2005, 06:56 PM
Eat: complex carbohydrates, around 1g protein per pound of bodyweight each day, unsaturated fats, lean meats, eggs (whites, but an occasional yolk is good), nuts, beans, brown rice, fish, veggies, fruits, low fat dairy, WATER.
Avoid: sugar, saturated fats, junk, fried anything, most fast food, soda - the obvious.
Avoid: sugar, saturated fats, junk, fried anything, most fast food, soda - the obvious.
Dexter77
06-15-2005, 07:58 AM
I agree with Naxis. What I would add is that if you train hard, you can it 1.5 g of protein per pound of bodyweight, and twice as much carbs as protein. So if you weight 150 lbs, you can eat 225g protein and 450g carbs per day. I am sure you currently eat much less, so I would recommend gradually increasing your protein/carb intake to avoid fat gains and being bloated, etc.
ChristopherLee
06-15-2005, 09:32 AM
OK what are complex carbs and what foods can i eat that contain these and protein.. Anyone know a website which i can refer to or something i cant seem to find it. Also what should be my fat intake?
Also I dont know how hard is training hard, but i work about 5 days a week, day1 chest and tri's, day 2 shoulders and back, day 3 rest, day 4 chest and tri's, day 5 biceps and abs, day 6 legs and cardio, day 7 rest.
I work about 30-40 minutes a day.
Also I dont know how hard is training hard, but i work about 5 days a week, day1 chest and tri's, day 2 shoulders and back, day 3 rest, day 4 chest and tri's, day 5 biceps and abs, day 6 legs and cardio, day 7 rest.
I work about 30-40 minutes a day.
Dexter77
06-15-2005, 10:06 AM
Complex carbs include (brown) rice, oatmeal, other whole grain products, potato, and vegetables. Simple carbs are sugars such as sucrose (bad), dextrose (good post-workout carb), and fructose (fruits).
Good protein sources include chicken/turkey breast, lean beef, fish and seafood, egg, low-fat cottage cheese, soy, and some supplements.
If you add some flaxseed/olive oil to your salad, oatmeal, etc., and if you eat fish at least occassionally, you get a lot of healthy fats. There are fats in other foods as well, e.g., in dairy or meats, so if you eat those good protein sources and consume some additional healthy fats, you don't need to worry about your fat intake.
Regarding your workout: I wouldn't train my chest twice a week. I would train each body part only once every week, thus your body could have sufficient recovery time. Also you can train your abs more frequently if you want.
Good protein sources include chicken/turkey breast, lean beef, fish and seafood, egg, low-fat cottage cheese, soy, and some supplements.
If you add some flaxseed/olive oil to your salad, oatmeal, etc., and if you eat fish at least occassionally, you get a lot of healthy fats. There are fats in other foods as well, e.g., in dairy or meats, so if you eat those good protein sources and consume some additional healthy fats, you don't need to worry about your fat intake.
Regarding your workout: I wouldn't train my chest twice a week. I would train each body part only once every week, thus your body could have sufficient recovery time. Also you can train your abs more frequently if you want.
ChristopherLee
06-15-2005, 11:12 AM
Would fructose be good carbs for me and would they count toward the 450 or so i need?
Dexter77
06-15-2005, 11:44 AM
Any carb would count toward your daily carb amount. Though sugar consumption may lead to fat gains, I would recommend eating fruits on a regular basis, as they provide your body with vitamins, minerals, and fiber. If you want to minimize the chance of fat gains, I would eat fruits either in the morning (especially right after getting up) or post-workout (instead of dextrose tablets). As you are progressing with your diet and exercise routine, you will know more about your body, and therefore you will will be more experienced if your body can tolerate more fruits without fat gains.
ChristopherLee
06-16-2005, 02:32 PM
OK i went shopping with this diet in mind for the first time... I picked up turkey sandwich meat, turkey sausage, turkey soup, purdue chicken breats, potatoes, whole grian brown rice(why is this better then white rice when i look at the white rice it has more carbs, and the same other nutritional values),Whole grain and fruit cereal bars, quaker oat rice cakes, and some cotage cheese and fruit snacks.
Did I do a good job?
Did I do a good job?
Dexter77
06-16-2005, 02:54 PM
I think you did a good job, Christopher. You have just started a new, healthier diet, and this was a good step. To be honest, I wouldn't have bought the sandwich meat, the sausage and soup because to me they sound like processed foods which may contain a lot of salt and additives. But if you want to consume them occassionally just to make your diet more colorful, you can do it.
Brown rice is better than white rice because of the same thing why whole grain bread is better than white bread. Slower digestable, more stable insulin level, more fiber, etc.
Brown rice is better than white rice because of the same thing why whole grain bread is better than white bread. Slower digestable, more stable insulin level, more fiber, etc.
ChristopherLee
06-16-2005, 04:22 PM
so for sandwichs i guess i should cook turkey or chicken and use the left overs for it? and put them on whole grain bread? what about potato bread is that any good?
I figure the Turkey sausage isnt great but its better then eating regular sausage i guess :)
I figure the Turkey sausage isnt great but its better then eating regular sausage i guess :)
Dexter77
06-17-2005, 11:12 AM
Hi Christopher,
yes, you can cook or grill turkey/chicken, and you can eat it with bread, potato, rice, veggies, etc.
What do you mean by potato bread? Eating potato with bread? Potato is carb and so is bread. The best if you combine carb with protein, so potato with meat or bread with meat is better than potato with bread only.
yes, you can cook or grill turkey/chicken, and you can eat it with bread, potato, rice, veggies, etc.
What do you mean by potato bread? Eating potato with bread? Potato is carb and so is bread. The best if you combine carb with protein, so potato with meat or bread with meat is better than potato with bread only.
ChristopherLee
06-17-2005, 01:51 PM
Hi Christopher,
yes, you can cook or grill turkey/chicken, and you can eat it with bread, potato, rice, veggies, etc.
What do you mean by potato bread? Eating potato with bread? Potato is carb and so is bread. The best if you combine carb with protein, so potato with meat or bread with meat is better than potato with bread only.
Theres bread called potatoe bread.
yes, you can cook or grill turkey/chicken, and you can eat it with bread, potato, rice, veggies, etc.
What do you mean by potato bread? Eating potato with bread? Potato is carb and so is bread. The best if you combine carb with protein, so potato with meat or bread with meat is better than potato with bread only.
Theres bread called potatoe bread.
Dexter77
06-17-2005, 02:42 PM
OK, thanks, then you can eat potato bread with any lean protein you like.