View Full Version : creating a schedueled diet

07-23-2003, 10:33 AM
I need some help with creating a set diet so I'm not eating random and eating enough. My stats are:
Age: 16
Height: 5'9"
Weight: 130-135lbs?
(don't know anything beyond that)
No actual stats but I have like no body fat so I'd have no need to cut and have lots of need to build up. Preferably lots of muscle and little fat obviously, abs ;)

Right now what I'm doing for food looks kind of like this:
2 Jumbo Sized White Eggs
Protein shake when we have them (2 scoops w/ milk)

2 Cheeseburgers

Very random, need lots of help here. Sometimes I have something good like some fish, most of the time I don't eat, and other times I have something I probably shouldn't.

Plan for workout (when I find a place to do it, ugh)-
Preworkout shake (2 scoops w/ water)
Postworkout shake (2 scoops w/milk)

As you can see I need lots of help and lots of reccomended foods. I drink water a lot. I'm not the biggest fish fan but I'm trying to change my taste for it. The other day I tried tuna but I didnt like it, but I know if I eat it, it would help A LOT... Sounds like cottage cheese is good. Do not be afraid to help or tell me what I may be doing right, please!

Paul Stagg
07-24-2003, 07:46 AM
Do some reading here regardin gwhat people eat.

At 16, I would hesitate to suggest 'cutting' unless you are quite chubby. 135 pounds is not what I would call chubby.

07-24-2003, 09:18 AM
I'm not cutting, I said I was 135 with no fat

07-24-2003, 04:30 PM
This is some general infor that I have posted in various threads. Maybe this will help you get started:)

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 pre/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.

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.