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Gettingthere
06-05-2003, 06:44 PM
I need to come up with a new and improved diet plan:

6'1 181 lbs, would like to bulk up more...while minimizing fat gain.

I have a pretty good idea of what i should be eating...kinda

According to my calculations I shoud eat about six meals daily, three hours apart, 500-600 calories per meal.

Problem is i don't know very many things "healthy" things I could eat to meet my requirements. Im tired of eating like three chicken breasts and a nutrition bar.....I eat a lot of non fat yougurt and salmon as well.

Does anyone have a diet that they could recomend for me?

GhettoSmurf
06-05-2003, 07:37 PM
protein: tuna, chicken, turkey, eggs, dairy, whey, etc.

carbs: oats, sweet potatoes, brown rice, fibrous veggies, whole wheat bread, etc.

fats: fish oils, flax oil, natural PB, olive oil, etc.

no need to limit yourself to chicken and nutrition bars ;)

Gettingthere
06-05-2003, 08:13 PM
Ghetto Smurf, are my "caluculations" correct when it come to how often and how many calories i should eat?

pruneman
06-05-2003, 08:18 PM
It looks pretty good to me

bradley
06-06-2003, 02:46 AM
Originally posted by Gettingthere
Ghetto Smurf, are my "caluculations" correct when it come to how often and how many calories i should eat?

There is really no exact way to calculate the amount of calories you need by using a formula. You might be able to get a rough estimate but that is about it. You are right about eating 5-6 meals per day spaced about 2-3 hours apart.

Hopefully this will help and feel free to post your diet after you get it worked out.


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

GhettoSmurf
06-06-2003, 04:29 AM
Originally posted by Gettingthere
Ghetto Smurf, are my "caluculations" correct when it come to how often and how many calories i should eat?

i agree with what bradley said on the subject. eeryone is different. what works for some, doesnt work for others. try tracking your calories at www.fitday.com for a week or so, and then at te end of the week weigh yourself, and if you find that you gained ~.5-1 pound then that's a good caloric intake for you to start with :) if yo ufind that you didnt gain anything, then increase the calories amount by ~200-300 calories. and keep doing that until you gain ~.5-1 pound a week.