PLEASE help a newb with diet!

[HeavyD]

stats
6 feet
200lbs
bf approx. 12-14%
been lifting for years and have just recently finished my second cycle.

first off all will ask what is my current diet like.

all i eat is eggs,chicken breast,fish, steak,nuts(yes i eat nuts) i try to throw in salad every day. but mix it up buy doing pasta with cubed chicken breast.

as far as style, alot like keto.

but im trying to bulk and i know that my diet is my only factor that limits my growth. i have a fair bit of knowledge with AAS, but with a shitty diet there is no piont to juice.

i know alot of these are probably very basic but these are some of my Q's:
what is GI carbs?
what are the oats everyone eats? oatmeal?
i see most people have dextrose PWO, why? to mix with creatine?
eat whole foods, like what?
what kind of pasta/rice should i buy?

and i think this is what i do but any input?

BULK
50%- protien
25%-carbs
25%-fats
CUT
60%protien
30%carbs
10%fats

and how many calories?

i know everyone is different and alot is trail/error, but i need a reference piont to start from.

[nisser]

You are asking for too much in a single thread. Do some leg work first buddy.

[Ritch]

You are asking for too much in a single thread. Do some leg work first buddy.

I was just about to post the same comment. The questions are good one`s but man, it`s a tall order to fill. If you show us a rough draft of something Heavy D I don`t mind filling in some blanks or pointing you in the right direction.

[HeavyD]

legg work please thats why i posted this, i see several threads on people saying do "this"
but no indication of why. if i knew why things were done then i could tailor a diet to my needs.

Meal 1:
-3 whole eggs
-3 egg whites
-1 slice of real cheese
-1 apple
-2 pieces toast

Meal 2:
-can of slmon/tuna
-egg whites
-whole nuts

Meal 3:
-2 chicken breasts
-2 cups rice/salad


Meal 4:PWO
-shake with 50g pro
-and about anything else i can get ahold of


Meal 5:
pasta with chicken breast

Gainer before bed.

and if its too many questions no prob. maybe if i ask one at a time.

[Ritch]

You could add more carbs to meal 1, I`m guessing you have 60 grams in that meal. Bring it up to 80-100 grams. The weight gainer you drink before bed (terrible idea btw) should be consumed for meal 2. How many scoops of what gainer here, how many grams of protein carbs and fats... Meal 2 should be taken before bed because it has protein and healthy fats. Meal 3 looks fine, could add some veges, or some progressive greens if you`re a lazy bastard like me.

Meal 4 has a good amount of protein, but be more specific in whatever you can find. What if you can only find a banana and you just trained legs? I use gatorade and throw in 3 scoops to get 100 grams of simple carbs. Just want to note my body processes carbs very well so that`s why I take so much. Some believe in a 2:1 or a 3:1 carb to protien ratio for post workout shakes.

Meal 5 looks fine, just quantify the amount of pasta I`m hoping for 2 cups here, or maybe a cup and some fruits for dessert. I say fruits because there hasen`t been any today yet. I buy big bags of frozen fruit now and swear by them. Cheap and very tasty.

Meal 6 as you know is meal 2 now.

Honestly my source of info for nutrition is moslty from johnberardi.com he explains the whole reason of protein+carb and proten+fats and has a bunch of recipies. I hope this helps.

[HeavyD]

god damn ritch, thankx for some good info without being a dick about.

the gainer i use(N-L2) has 580cals,52gpro,78carbs,6gfat

and what would you suggest for carbs in meal 1?

you say you use gatorade and 3 scoops of what for simple carbs? is this the dextrose PWO?

and any insight on the oats? whole raw oatmeal?

[Ritch]

god damn ritch, thankx for some good info without being a dick about.

the gainer i use(N-L2) has 580cals,52gpro,78carbs,6gfat

and what would you suggest for carbs in meal 1?

you say you use gatorade and 3 scoops of what for simple carbs? is this the dextrose PWO?

The gainer is o.k. just expensive in the long run. But if you can afford it, I guess that`s fine. You could alway grind up oatmeal (1 cup grounded worth will equal 60 grams carbs) with 250 grams of probiotic yogourt adding another 30 grams of carbs and 8 grams of protein and 7 grams of fat approx. Throw in desired amount of protein from a whey source and you have a nice gainer if ever you want to try something more econo. Adding natural peanut butter will easily bump the calories as well.

For meal one, just add more toast if you want, could even put honey on them to add to carbs. One guy here recently claimed he was getting jacked because of the addition of honey (jk) kind of...

Post workout is alway the time for simple carbs that`s why I use gatorade. That plus 35 grams of protein hence the 3:1 carbs to protein ratio.

High glycemic carbs are best postworkout and could be argued for the next meal as well. That`s if you absorb carbs at a very high rate, if you get fat easily from them don`t do it. Just a note, it will leave you bloated, but is temporary. For a long time the second meal I would eat a shit tone of sugary cereal, 200 grams worth of carbs with 50 grams of protein there as well. Now I eat a meal like you posted: the chicken and rice for the second post workout meal.

[HeavyD]

thankx ritch , im going to check out that web site aswell. i a going to switch up the meals as you say.

and can you shed light on the GI carbs?

[Ritch]

It`s pretty simple low GI carbs are mostly: oatmeal, some whole grain breads (usually the very expensive ones) brown rice, whole wheat pasta, sweet potatos and yams. If you have a hard time getting in lots of carbs, sweet potatos are so easy to eat and taste very good without using butter.

Some fruits have are low GI like apples, peaches, pears, oranges, grapes and cherrys. All the dark berries like blue berrys, both colored rasberrys black berries. You can simply google glycemic index and some sites have charts with all the foods listed.

[O-Train]

GI refers to Glycemic Index. It's basically a measure of how a particular food effects insulin secretion. Higher GI = more insulin release.

Oats refer to oatmeal. I use quick oats but regular oats work fine too.

Dextrose is taken PWO to produce a large insulin response because it has a high GI.

Whole foods just refers to actual food instead of protein shakes and stuff like that. Chicken, tuna, rice, yams, etc...

Ideally whole wheat pasta and brown rice. Although I always buy the cheap pasta because I eat a lot of it and don't want to spend the extra $$$.

[HeavyD]

it`s a tall order to fill.

holy shit O hurley you filled the order!

no but ritch, honestly thankx as im still looking @ the site and it is good

and hurley thankx man. you just summed up what i should be buying at the store. its hard to shop for food when you dont know what or why to buy it.

[Ritch]

Glad to help out, O hurley knows his shit pretty good.

[O-Train]

No prob. There is obviously a lot more to it though. If you're bulking try and get lots of good fat. Fat is very calorie dense and it can help get in extra calories instead of trying to shovel down cup after cup of rice. Fish oil, flax oil, olive oil, I eat a lot of peanut butter.

Diet depends a lot on how your body handles food and your metabolism to some degree. If I'm trying to put on weight I make sure I'm getting enough protein. Besides that as long as I'm not getting excessively fat over a short period of time I eat basically whatever I want. Not something I would want to recommend but the concensus I've gotten from guys a lot bigger than me is that sometimes you just gotta eat.

I've heard (and I'm somewhat curious if it's a myth) that sumo wrestlers have more muscle per inch than bodybuilders and powerlifters. Can't imagine how much food you guys must have to eat when you bring anabolics into the mix. Must get expensive. Good luck with the diet.

[HeavyD]

O hurley you still around?

when looking a info i keep seeing "macros are to high/low"

what the hell is a macro?

[O-Train]

Macro refers to macronutrient. Macronutrients are protein, carbohydrates and lipids (fat). They are consumed in large amounts (hence the macro part). On the other hand, micronutrients are vitamins and minerals because they are consumed in small amounts.