Tips on what to eat?

[Mayodt]

Hey, I dont eat that well, I'm not fat, and I workout a fair amount but more for sports teams and things like that, and less weightlifting. I was wondering if anyone has a nutrution plan I could use that would make me lose some body fat. Thanks,

[Mayodt]

Sorry, I forgot to mention, I weigh about 160, 5'7 I dont really want to get much bigger, Maybe 170 tops, but I dont really want to grow huge, I just want to lose the fat I have and keep the muscle/grow the muscle.

[gicantor]

Here's a good post on what you should eat.

http://www.canadabodybuilding.com/forums/showthread.php?t=17156

[maximus14]

look up the anabolic diet it leaned me up quite well when i did it

[juced_porkchop]

Keep protein high, carb med and fats (GOOD FATS!) med. and caloried not too high: just below matnance amount.
I rec lipoprotein from LG along with maybe Speed V-2 from LG fit a bit extra help.
but in the end DIET is the MAIN THING over workouts OR supplements.
good luck! :-)

[Mayodt]

2500 Calories (40/40/20)


Meal 1:
2 Omega 3 Eggs
6 Egg Whites
1.5 Cups Oatmeal (cooked)


Meal 2:
5oz Lean Steak (cooked)
1 Cup Brown Rice (cooked)


Meal 3:
5oz Chicken Breast (cooked)
1.5 Cups Yams (cooked)


Meal 4:
5oz Lean Steak (cooked)
1 Cup Brown Rice (cooked)


Meal 5:
5oz Chicken Breast (cooked)
1.5 Cups Yams (cooked)


Meal 6:
1 Scoop Whey Protein Isolate (30 gram scoop)
1TBSP Natural Peanut Butter


Calories: 2538
Protein: 258grams
Carbs: 249grams
Fat: 56grams
So would that be a good plan for one day? at 160 pounds?

[bluesteal]

2500 Calories (40/40/20)


Meal 1:
2 Omega 3 Eggs
6 Egg Whites
1.5 Cups Oatmeal (cooked)


Meal 2:
5oz Lean Steak (cooked)
1 Cup Brown Rice (cooked)


Meal 3:
5oz Chicken Breast (cooked)
1.5 Cups Yams (cooked)


Meal 4:
5oz Lean Steak (cooked)
1 Cup Brown Rice (cooked)


Meal 5:
5oz Chicken Breast (cooked)
1.5 Cups Yams (cooked)


Meal 6:
1 Scoop Whey Protein Isolate (30 gram scoop)
1TBSP Natural Peanut Butter


Calories: 2538
Protein: 258grams
Carbs: 249grams
Fat: 56grams
So would that be a good plan for one day? at 160 pounds?

that is a good diet if your doing a bulking phase but from what youve said i dont think thats what you want.

[Mayodt]

Alright, whats a better ratio then? not 40/40/20 but what? to lose fat, but not get alot bigger? and how many calories should I aim for?

[bluesteal]

BREAKFAST
7 Egg white omelet ---or---- 24g protein shake with banana, frozen berries, and juice
1 cup cooked oatmeal

MORNING SNACK
Apple or other veggies/fruits
Can of tuna

LUNCH
2cups of spinach, ½ cup cucumbers, ½ cup peppers, 1 chicken breast or can of tuna , slivered almonds, and 2 tbsp light dressing

AFTERNOON SNACK
6-9 baby carrots or other veggies/fruits
24g protein shake

DINNER
1 - 2 chicken breast (depending on size)
frozen mixed beans ( green beans, legumes)
baked potato

EVENING SNACK
24g protein shake with Gatorade
High fiber granola bar

try to stick to something like this. i think its something that will work for you because youll be getting a bit of carbs so youll have energy for your workouts but its realativly low so once you burn off the carbs lifting you can move to the cardio and start burning some fat....im not sure on what time your working out at but try to get the meal with chicken and potatoes half hour- 1 hour pre workout and the gatorade/protien and granola bar post workout. try it out and you might have to tweak it a bit if you find your not burning enough fat.

[Jazzy]

Bluesteal made a good point, but, I find that there too much again carbs..For losing fat, I think the best way is to put carbs in the breakfast and after, only post-workout!

You'll lost fat and take muscles in the same time! but. keep the fat medium, not too high!


The rest of the day, you're meal should be composed of protein and good fats!

If you're lacking energy in your workout, put some carbs in the pre-workout meal, like Bluesteal said!;-)

[Mayodt]

Alright, thanks, but what should I do, cause usually I workout around 3, since thats the only time I can, and I cant have a big meal before. Well, I can, but the earliest I can eat is 240, and I cant eat anything heated. What should I eat before the workout/after, will that change the whole day plan?

[Jazzy]

if you can't really eat something one hour to 2 hour before going to the gym, take a protein shake 15-30 minutes before going to the gym, if you can!:)

[Mayodt]

Alright thanks, so i'm guessing keep the rest of the meals the same still?

[Mayodt]

Also, how do you make a meal plan? like what percentage of protein/carbs/fats. and should you have specific things in each meal?

[Jazzy]

One rule:

In each meal, there Should be a protein source to keep amino acid high in the blood stream and for no lettinh our body come into a catabolic state!

for protein source, i'm not the kind of guy who count with percentage.. i prefer to put protein, in each meal, aproxamitevly the same amount, and carb, it's depend of of your source and your fat intake too.. but if you want to cut, put more protein than carbs, ad also, keep the good fats medium!

I think maybe around 40-45% protein, 35-40% carb and 30% fat can be good, but you, but you can play a lot with this depend on your goals!

but, I prefer to let someone tell you somehtings more intesresting with the percentage!:)

[warlock]

Also, how do you make a meal plan? like what percentage of protein/carbs/fats. and should you have specific things in each meal?

vegetables and dead animal

[Mayodt]

Alright, thanks guys, and I heard 1g protein per pound of weight, but I also heard no more than 30% of cals from protein. Which one is true? With me (160 pds) with 160g of protein (4 cal per gram) that makes 40% of the 1600 cal I should be having. Which one is true?

[Mayodt]

Also, what should you eat on off days, where you arent working out?

[Jazzy]

Also, what should you eat on off days, where you arent working out?

It's depend..some people reduce their carbs intake.. but keep the protein high and the fat, medium...but, like for, I eat the same things..I just repalce my PWO shake by 2 light tuna can!^^

[Mayodt]

Alright and another question just came up that someone told me, i'm just wondering if its true. Doing cardio makes your mass gain go down. So like, if I just did weights for 30 mins, then I ran for 30 mins, I dont even gain any muscle?

[Jazzy]

there a lot of things about this, but I read that doing cardio that last really long, it's not good and yes it keep your mass gain down because its Elevate your stress Hormone( cortisol)...But, if you are doind 30-45 min Cardio at low intensity, like 140-145 bpm..it's okay!

I find that people like doind The HIT program for losing weight and improve their cardio and the same time and their mass gain doesn't go down!

It's like, 30 sec High intensity, 30 sec rest, 30 sec intensity, 30 sec rest etc..But it's depend of yours too...You can do 30 sec very intense and 1 minutes break..etc..! and you do it only 15 to 20 minutes and thrust me, you'll be tired after this!

[Mayodt]

Alright, thanks :)

[Mayodt]

Alright, so I just made a meal plan, tell me if it would be good for me (5'7, 158 pds) or not. (I'm trying to get bigger for football, like 10-20 pds)

Breakfast-
1 cup oatmeal
orange

Snack
3/4 cup vegetables
1 cup whole wheat rice

Lunch
2 cups, sliced cucumbers
2 chicken breasts
1 medium sized apple

Snack
6 baby carrots
2 tbsp peanut butter

Pre Workout
Protein Shake with milk
1/2 can tuna

Post Workout
1/2 can tuna

Supper:
???

Without the supper (which I'm not sure what I should eat, suggestions please :) ) the nutrition facts are:
1607 calories
31.9g fat - 18% of calories
192.5g carbs - 48% of calories
137.7g protein - 34% of calories

[Mayodt]

sorry the 10-20 pds is 10-20 pds of muscle to clear that up and It doesnt really matter to me if I dont, I just wanna look better, and get stronger.

[Jazzy]

You have to have a protein source in each meal..and your diest lack of protein, of course.

carbs, it's can be good,but you can put more carbs, around 250g of carbs

Don't forget that fats are imnportants too for certain hormone synthesis, like the testo...but the good fats, like almonds, fish, fish oil, red meat for satured fats that raise the naturel level of testo! and fish oil

Also, it you want to put 10-20 lbs of mass, it's can be done..But not in 3 months because is you take 20 pounds of mass in 3 months, probably that 10-12 lbs, even more will be in fat.

A good diets can reduce this and the control of carbs! Putting mass take time, but when it lean mass, you look better than 10 pounds, but 6 pounds of fat!

[Mayodt]

Alright thanks, I worked out another plan thats 42% carb, 40% protein, 19% fat, thats the closest I could get to 40/40/20 with what I have, and I need to change it around a bit with the preworkout and postworkout with carbs or protein deal. What are you suppoed to have preworkout, I heard carbs...? and then Protein after to rebuild muscles? Or how does that work?