View Full Version : What to eat while starting WBB1 routine?

09-28-2003, 08:38 PM
Hey guys, I'm new here... I'm 17 and finally wanting to get in a lot better shape. I used to be a tall skinny kid until I quit playing sports about a year or 2 ago. Now I'm still 6'3" and most of my weight is in my stomach/chest area. I weigh a little less than 200lbs. I am wanting to start this WBB1 routine... Or a routine I can do in my own home with some free weights, my total gym, treadmill, and bench press. I need to know what to eat while doing this. What kind of foods, how much, how often ,etc. I am wanting to loose that weight on my stomach and then gain muscle mass and get bigger. Any ideas to help me start out?

09-29-2003, 08:54 AM
Aim for whole foods, get about 1gram of protein per lb of weight (200g for you) each day. If you want to lose weight, start out with about 2400 cals a day and increase/decrease until you are losing about 1-2 lbs a week (don't try to lose more than that). Try to eat every 2-3 hours. Make sure you get some EFAs (essential fatty acids) from fish, nuts, seeds...

Check out some of the journals to get an idea of what works for other people.

Welcome to WBB!

09-29-2003, 10:10 AM
Here are some general guidelines that I have posted in other threads regarding losing bf, but again I think you should consider what I mentioned above.

Welcome to WBB:)

Food choices:

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.

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, 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 decrease cals in small increments until you are losing 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 3000 cals and maintaining your weight then you would need to decrease cals by a small amount (about 200-300). That would put you at 2700 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 lost. 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

09-29-2003, 10:54 AM
The main thing is to lower cals gradually. If you lower it by like 1k Plus your losses will most likely be from water or muscle. Also just get used to eating healthy. Once you find the right amt of cals and start lifting you'll crave protein and healthy food soo bad. :D
Also consider picking up a Whey Protein Powder mix maybe. Designer is best in terms of contents but EAS tastes better. Maybe start with EAS, then 50/50 Designer/EAS then Designer 100%. Water, protein, EFA's and good-eating are the key things for the most-part. Also In terms of carbs Eat complex during the day because it gets released gradually and simple near w/o time and after w/o (gets used real quik) <Just mah 10cent.