View Full Version : Nutrition Plan
08-14-2003, 05:59 PM
To those who don't know I'm new to the forums and have a few questions. I'm looking to start building for mass/strength and have looked on some sites and I'm confused with all the talk that I have no idea what they mean....
If anyone out there can help me construct a nutritional plan or diet, and a workout routine then feel free to email me or Im me.
I need to know what I should be taking in and how much for each day, and what kind of foods etc. to eat and what to stay away from. I also would like to know what kind of exercises i should be doing to gain. I want to be built and want the strength to backup the look. Any suggestions?
08-14-2003, 06:29 PM
Hey C-Dubbz, there are two factors that you must consider when trying to gain mass: Intense workouts and diet. Some of the best mass gaining exercises are compound exercises. Here's a few of my favorite mass gaining exercises: bench press, incline press, squats, deadlifts, BB curls, weighted dips and pullups, and rows. To gain mass, you should also use heavy weights...just not so heavy that you don't use good form.
For your diet, you should try to eat clean...just a lot. lots of low GI carbs like yams, oatmeal, brown rice, etc. Also try to eat 1g protein per pound of body weight. Good protein sources are eggs, egg whites, lowfat cheese, skim milk, tuna, boneless skinless chicken breasts, fish, and whey protein powder. You also want to make sure you are getting plenty of essential fats (EFA's). Good sources of EFA's are fatty fish like salmon, flax, and fish oil. Other healthy fats are found in olive oil, nuts, natural peanut butter, and avacodos. Don't be afraid of fat...especially when trying to gain mass. Fat is a very essential part of the diet.
You should also try to spread your meals out throughout the day, eating every two or three hours (6 or 7 meals works well if you ave the time). The most important times to eat are first thing in the morning, immediately after a workout, and before bed. After a workout, you should have a simple carbs and some protein in a 4:1 ratio of carbs to protein...I use a shake of .25c dextrose and 1 scoop of whey.
Well, that's all i can think of at the moment. Good luck man!
08-14-2003, 07:20 PM
Do you know if there are any sites to help me create diets and/or routines? Also what should I do first Bulk up or Lift I mean I've been told to gain about 10-20 then start lifting to make it muscle... also I have muscular legs due to soccer, running, and basketball so I'm really trying to just tone that up a little, my main focus has to be to show my 6-pack and tone it up more, and to get the pecs and the arms to match...I'm going to try to find some sites to help me on creating a diet and/or a exercise routine that will work for me.
08-14-2003, 07:58 PM
you could try looking around in the online journals. Lots of folks post their diet and training routine.
And start lifting...NOW:D...don't wait to gain weight. You won't gain muscle if you don't lift.
08-15-2003, 02:48 AM
Originally posted by C-Dubbz
Do you know if there are any sites to help me create diets and/or routines?
You can check out the routines listed on the WBB main page, and the site listed below is a good source of information as well.
Also what should I do first Bulk up or Lift I mean I've been told to gain about 10-20 then start lifting to make it muscle...
You can't turn fat into muscle.:)
Lift while increasing you calories will help you add muscle.
also I have muscular legs due to soccer, running, and basketball so I'm really trying to just tone that up a little, my main focus has to be to show my 6-pack and tone it up more, and to get the pecs and the arms to match...I'm going to try to find some sites to help me on creating a diet and/or a exercise routine that will work for me.
Gaining lean body mass (LBM) while losing significant amounts of bodyfat is not likely to happen, and you would be better suited focusing on one goal at a time.
If you were to post your current diet, I am sure there are plenty of people who will help you get it organized. Just write down everything you eat over the course of the day, and also include your height, weight, and approximate bodyfat percentage.
Welcome to WBB:)
08-15-2003, 09:12 AM
I don't have a diet i'm trying to develop one...see I used to eat bad stuff...McDonalds blah blah....I'm just starting to lift, well other than my Weight Lifting Class in School, and just starting to have a nutrition plan/diet.
BodyFat-Hmmm Last time I checked 9.8% (Note: this was my sophmore year, I'm now a second year senior)
08-15-2003, 10:16 AM
Maybe this will help you in planning out a diet. This is something that I have posted in various threads.:)
Here are some general dieting guidelines that might be of some help:
1) 1 gram of protein per lb. of bodyweight
2) ~25% of daily calories should come from fat (remember to include some essential fatty acids)
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, poultry, lean beef, dairy, fish
low GI carbs: oats, sweet potatoes, beans, whole wheat bread, vegetables, fruit
fats: nuts, natural peanut butter, oily fish (such as salmon), fish oil, flax 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.
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