Constructing A Diet..!

[Geastjas]

Hey Doug, I don't know how you keep up with all of these replies but thanks, I am finding them very helpful. Best news was to find that I was apx 11% bodyfat. Is the calculating method as accurate as the calipers?

I just wanted to add something that worked for me on weight loss (it was more than the 1 -2 pounds per week - but I did consult a nutritionist who helped a ton on the shopping aspect - she provided a shopping list of name brands). I had a computer program to track my food intake and exercise which was the key for me to loose 35 pounds in 3 months. (228 to 193). The program basically looked at exactly what you talked about: (example at when I was 210 pounds)

Food Intake +1,400 calories (My average)
BMR -1,993 calories (BMR at moderate week)
Exercise -1,200 calories (One of my off days - cardio & wts)

difference -1,793 calories (This is way under, but I assumed
that the BMR included some of
my exercise calories - but I was
able to drop apx 10 pounds a
month)

Now to work on building my muscle mass I will have to eat significantly more between 30% Protein, 50% Carb and 20% Fat. I have GNC Wheybolic mix for the protein cause I am not sure on how to get that much protein through the day but I think it will actually be easier than the weight loss diet. I am getting pointers from your forum also I am going to use your 10 week program for building muscle. Thanks for all of you info.

[Doug]

Originally Posted by Geastjas

Now to work on building my muscle mass I will have to eat significantly more between 30% Protein, 50% Carb and 20% Fat. I have GNC Wheybolic mix for the protein cause I am not sure on how to get that much protein through the day but I think it will actually be easier than the weight loss diet. I am getting pointers from your forum also I am going to use your 10 week program for building muscle. Thanks for all of you info.

The forum belongs to Damien, and the credit for the 10 week building progam is Damien's...

It is far easier to get the calories for building than to lose bodyfat....Just divide the required amount of protein by as many meals as you can eat per day 6-8 if possible......

[bigandstrong]

hi doug just want to ask for someone who doesn't eat meat, fish or eggs would cottage cheese and whey protein shakes be enough to build muscle? thanks

[Doug]

Originally Posted by bigandstrong

hi doug just want to ask for someone who doesn't eat meat, fish or eggs would cottage cheese and whey protein shakes be enough to build muscle? thanks

Yes mate as long as you get enough protein in the day, if you are vegetarian then by combining protein from different vegetable souces though the day will make complete proteins...

[frickle111]

Originally Posted by Doug

Many people are posting a diet up and asking for advice, its hard to judge the protion of a food and calorie content just by someone saying "cereal & milk, or "chicken and pasta", some people have larger meals and some people smaller ones......

If you have any questions then feel free to post them up. anytime

But to construct a diet firstly you would need to know how many calories you are burning off per day so firstly have a look at This Calculator if your aim is to build mass then add to this figure 500 calories, if you want to lose bodyfat then subtract 500 calories per day, this is a starting figure and as time goes on then you can adjust the food intake to suit how your goals are progressing.

If your not sure about nutrition then have a look at these articles Nutrition for Beginners Part 1 and Part 2

Once you have the basics from the above articles then have a look at How to create a diet For advice on how to put together meals for your given calorie requirements per meal, it also gives you ideas for food choices per meal, and also includes; calories, protein, carbohydrates, and fat content of different food choices, the calculations are given per Oz (28g) of each food listed

Anything you are not sure of then post your questions up....

Hi, i thought id like to post up because im not 100% sure on nutrition.

The only things i have trouble with is deciding what to have for a small meal, since im cutting, i was thinking like a banana and yoghurt cup? but then again im missing protein, and if i add more i'm afraid i'll just be building up un-neccesary calories........

Eating before bed is a big factor with me, for i am ussualy hungry before bed-time, and watching carb consumption before bed-time is crucial.

[Kemp]

Originally Posted by Doug

Many people are posting a diet up and asking for advice, its hard to judge the protion of a food and calorie content just by someone saying "cereal & milk, or "chicken and pasta", some people have larger meals and some people smaller ones......

If you have any questions then feel free to post them up. anytime

But to construct a diet firstly you would need to know how many calories you are burning off per day so firstly have a look at This Calculator if your aim is to build mass then add to this figure 500 calories, if you want to lose bodyfat then subtract 500 calories per day, this is a starting figure and as time goes on then you can adjust the food intake to suit how your goals are progressing.

If your not sure about nutrition then have a look at these articles Nutrition for Beginners Part 1 and Part 2

Once you have the basics from the above articles then have a look at How to create a diet For advice on how to put together meals for your given calorie requirements per meal, it also gives you ideas for food choices per meal, and also includes; calories, protein, carbohydrates, and fat content of different food choices, the calculations are given per Oz (28g) of each food listed

Anything you are not sure of then post your questions up....

Just a compliment on the post. The articles are the most informative and complete articles i have read on the basics of nutrition. Excellent post! rep+

[BryceAM]

I'd LOVE to eat this often and get this many calories...but I just can't eat that much! What should I do?