hey i need some help regarding diet..

[bodyforum]

Hey people

m a new bie to bodybuilding, and recently started off with a 5*5 workout plan...

m a bit confused about what wud be the right kind of food for me, if u cud help me out with that, i wud b very thankful..

thanks..

[cassiegose]

What does your diet look like now? What are your goals?

[bodyforum]

i've set very simple goals for self..

i want a fit looking and trimmed body....
if u cud help me out with that..

m 5 feet 7 and 66 kgs in weight..

thanks...

[Boss Man]

That's only half of what was asked though. If you tell us what types of meals you eat, and what times of the day, like a sort of meal plan / schedule, we'll be able to direct you better towards your end goals .

[Felix]

I assume you mean you want a leaner overall body composition and you are not aiming for weight gain or loss, necessarily.

1. You should aim at about 2400-2800 calories per day with a 30/40/30 ratio (Carbs/Protein/Fat).
2. Plan to have 6 smaller meals a day, never allowing more than 3 hours to go by between meals.
3. Fats you consume should come from good sources (avocados, nuts, fish).
4. Carbs should come from fruits, veggies, and whole grains as much as possible (apples, bananas, wheat pasta, brown rice).
5. Protein should come from leaner meats and low cholesterol sources (fish, chicken breast, egg whites).
6. Drink at least 1 gallon of water (about 3.75 liters) per day.
7. Ditch the sodas, alcohol, sweets, fried foods, and foods that are not in their natural state.
8. Try to incorporate a 'miracle' food daily (blueberries, avocados, green tea).
9. Easy on the salt and be sure that your salt contains iodine. It is vital for hormonal balance, particularly with the thyroid.
10. Oatmeal is your best friend.
11. Try to get a big chunk of carbs during breakfast and lunch and try not to incorporate too many at dinner.
12. Keep fats scattered throughout the day. The idea here is to trick your body into thinking it'll always have these types of calories available to burn.
13. Protein is something you cannot skimp on. Get enough.
14. Take a multi-vitamin with your first meal and be sure to get enough fiber.
15. Reward yourself with a guilty pleasure once per week.

Here are a couple of example meals that have worked for me to maintain low body fat. I eat a lot more than the servings I suggested, but this is a good median.

EXAMPLE 1:

Meal 1
3 hard boiled eggs (no yolk)
1 cup of oatmeal with fresh blueberries

Meal 2
1 cup of low-fat yogurt
1/4 cup mixed nuts

Meal 3
1 cup rice
1 cup mixed vegetables
8 oz chicken breast

Meal 4
Bowl of salad greens with 1 whole diced avocado
*If you must use dressing, be gentle. I'd suggest making your own vinaigrette with balsamic vinegar and extra virgin olive oil. Basil and oregano go a long way.

Meal 5
8 oz. salmon served over a bed of steamed vegetables (red pepper, squash, and zucchini are like the holy trinity here)
1 slice of toast
*Use lemon or homemade pesto sauce for flavor.

Meal 6
1 cup cottage cheese with fruit of choice.

EXAMPLE 2 (Workout Days)

Meal 1
1 bowl of a GOOD whole grain cereal (low fat milk)
3 egg omelet with low fat cheese and fresh vegetable (spinach, mushrooms, and red onions complete the trifecta for omelets)
1 orange or grapefruit

Meal 2
1 cup yogurt
1/2 cup mixed nuts

Meal 3 (pre workout)
Tuna sandwich with diced olives and mashed avocado (guacamole) in lieu of mayo
1 cucumber, sliced into thin crisps and lightly salted

Meal 4 (post workout)
Low fat protein shake (25-30 grams of protein per serving)

Meal 5 (1-1.5 hours post workout)
1 baked potato
10 oz. lean beef steak (sirloins are pretty lean)
1 cup broccoli

Meal 6
Low fat protein shake (casein is recommended here)


Of course it's all for nothing if you're not exercising. Dieting should be the easy part.