What to eat with new diet? - Exercise & Fitness Message Board

ChristopherLee · 06-14-2005, 02:39 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?

Naxis · 06-14-2005, 03:56 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.

Dexter77 · 06-15-2005, 04:58 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, 06:32 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.

Dexter77 · 06-15-2005, 07:06 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.