right diet to get into shape

[kulazice]

hi, i am wondering what food should i eat if im trying to build muscle?
also is there any workouts i could do without any machines or anything?

[reymysterio]

This is a basic diet outline that you can follow.

Meal 6 a day, 2.5-3 hour meal spaces.

Protein sources.

Soybeans, Tofu, (Soybean Curd), Beans and other Legumes, Rice, (Mostly Brown occasionally White if you like), Peas, Fish, Skinless Chicken Breast and Slices, Turkey Slices, Lean Ground Beef, Low Fat Dairy.

Carbs

Beans and other Legumes, Rice, (Mostly Brown occasionally White if you like), Peas, Whole-grain Wheatbread, Low Fat Yoghurt, Veggies, Fruit, Grains, Pasta, (occsionally).

Fats

Nuts, Seeds, other Polyunsaturated / Monounsaturated sources, Certain
Oils like Cod Liver Oil, Olive Oil etc etc.

Water 4-6 glasses a day as a Benchmark, after meals.

A few basics to follow regarding those foods.

1. They are a guideline, and you don't need to have them all, they are just a selection, for you to pick from, so if for example you don't like Tofu, you don't have to have it, it's just part of the food range you can have.

2. Egg Yolks 1 a day max.

3. White Rice and Pasta. They are high GI, White Rice especially (87), so limit to 1-2 times a week, or for more frequent consumption, cut portions, so maybe Carb intake from such foods is 20g or less, and add another Carb source in there, to substitute some of the negated Rice / Pasta Carbs.

If you want more than 1-2 large-ish portions of Rice a week, make other portions Brown.

A really good time to consume high GI carbs is after a workout, to spike lowered Bloodsugar. When Bloodsuagr levels are stabilsed, this spike becomes less beneficial, hence the need to limit foods that spike it up quite high when it's in that state.

Other foods to be wary of in such situations include Parsnips, Sweet Potato, Red Potato and Dates, all of which are 90+ GI, Dates about 103.

If you're limiting high GI foods, know the ,imits, don't have 1-2 portions of White Rice, 1-2 portions of Parsnips, 1-2 portions of Red Potato say, otherwise you're still going to get potentially, a high Glycemic Load on a regular basis, just from varied sources, not 1, which is not ideal.

So choose 1-2 high Glycemic Carb sources if you do, and have 1-2 portions a week of both, and then for more portions, cut back on some of the Carbs, and have things like Mushrooms, Broccloi, Tomatos, etc etc that are lower GI, and will cut too.

4. Nuts, Low Salt, and limit things like Cashews and Peanuts. They are GI rated, so can boost the Glycemic Load of a meal, in conjunction with Carbs.

5. Whole-grain Cereals are High GI, so don't be tempted to use them as a snack food, stick to mainly breakfast time, when Bloodsugar is lowered, as the spike is beneficial then, but much less beneficial when Bloodsugar is stabilised, same as the other high GI sources mentioned above.

6. None or little refined Sugar or Processed Breads. Don't add Sugar to anything, and make sure Salt consumptino is less than 6g a day. I would advise no adding salt to anything, except maybe a pinch to Potatos if you boil them.

Hopefully all those make sense.

[swanso5]

do you mean bosyweight??? if so go to reference section and read "your body is a barbell"

[fitnesscrazed]

I don't have the discipline to follow this to the T but here is a great article on the basics of gaining mass. it is written by one of the forum members and has gotten a lot of great reviews.

hope this helps
peace
jas

[Boss Man]

The only worry I have with that, is the guys diet schedule. Not for him, but for the fact some guy who's been lifting less than 1 year, could try doing that, and have a negative reaction to the massie calorie intake / increase, or potentially gain a lot of Fat whilst bulking.

It should have been stated perhaps, that unless you're about 170-180 lb's minimum, with 2 years minimum lifting experience, and perhaps less than 20% bf, don't eat that much, as switching to a caloric intake that high, from your current intake, could cause serious excess calorie to Fat conversion.

So if his intake was roughly 5,000 a day, and you're someone eating about 2,500 a day. perhaps increase to 3,000 a day, wait until you're results stall a bit, and then go for 3,500, and patiently build the calories up to that kind of level, not just jump them up straight away, by potantially 1,000-3,000 a day.

Then the gradual increases shouldn't do stuff, like cause huge Fat conversion from excess, or possibly cause Vomiting, excretion of some calories, (which means spending a lot more money, to get expensive Poo), or quite elevated levels of strain on some internal organs.

Other than that I kind of liked the simplistic way of telling it straight.