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SpenceDawg
06-03-2003, 09:17 PM
What's Up Everybody,

Been workin out atleast 3x a week and just started in on a 100% Whey protein Dietary Supplement and i'm taking the supplement with 2 scoops (44 g Protein) after every workout. I'm also taking Mega Men Vitamens from GNC.

I realize I also need to get a diet in tact to make this more effective but I have absolutely no clue where to get started.

I'm at 165lbs and i'm 6'0.

Any tips, suggestions, confusions, or flat out "YOU'RE DOING IT WRONG" let me know.... please.
tHanks in advance everyone

bradley
06-04-2003, 03:17 AM
Maybe this will help get you started in the right direction, and if you have more questions feel free to post them:)

I posted this in another thread. Hope it helps.


Here are some general dieting guidelines that might be of some help:
1) 1 gram of protein per lb. of bodyweight

2) 25-30% of daily calories should come from fat (Essential fatty
acids making up most of this total)

3) Fill in the rest of daily calories with low glycemic index carbs, except postworkout which would ideally include high glycemic index carbs along with a quick digesting protein (whey protein).

4) Drink plenty of water throughout the day, and one gallon would be good starting point.

5) Spread your daily calories out over 5-6 smaller meals per day instead of 3 larger meals.

Listed below are some good sources of each macronutrient. This is just a small list and is by no means all inclusive.

protein sources: eggs, chicken, lean beef, dairy, fish

low GI carbs: oats, sweet potatoes, beans, whole wheat bread, vegetables

fats: nuts, natural peanut butter, oily fish (such as salmon), fish oil, flax oil, hemp oil, olive oil

To find out how many cals you should be eating each day I would slowly increase cals in small increments until you are gaining the desired amount of weight each week (approximately 1lb per week is a good number IMO). You can use www.fitday.com to help you track calories if you like. Here is an example of what I mean. Say you are eating 2000 cals and maintaining your weight then you would need to increase cals by a small amount (about 200-300). That would put you at 2300 cals for the week. Keep cals at this level for the week and then weigh yourself at the end of the week and see how much weight you have gained (if any). Repeat this process until you are gaining about .5-1 lb per week. I woud weigh myself at the same time each week to try and ensure the most accurate measurement.

As far as routines go you might want to check out one of the WBB routines on the main page. The following site has a list of exercise illustrations that might be helpful as well www.exrx.net

There is a lot of information in previous threads as well. Run some searches and you will find a lot of answers to your questions.

This thread may also be of some help.
http://www.wannabebigforums.com/sho...ht=grocery+list