Help with making a diet

[aussie_bodybuilda]

so im around 75kg. i want to bulk up.

anyone have a good diet already made by any chance for this weight they could let me use?

[Nephets]

diets are specific from person to person. You have to constantly tweak them to keep them affective in reaching your goals. They differ depending on your age, hight, weight, sex, body type, body fat, matabolism, etc. Therefor, noone is going to just make a diet up for you, your going to have to do some of the work yourself. You say you want help in making a diet, well here is what you should do. Read the stickys above. They will give you a good base on how to diet. You have to understand what your eating and the reasons your eating it. This will give you the knowledge to tweak it later when your results slow. Also read some of the posts on this first page alone. There are sample diets posted on this page which show meal times, food examples, and protein, fat, carb, calorie examples. Gbrice must have his diet on the first page dozens of times, and it is a good example of what your new diet should look like. Do some research, create a diet with the foods, macros, and times of each meal. Re-post it here with more detail on your hight, age, bodyfat, training experience, etc, and the pros will tweak it to get you where you want to go. This isn't the fast answer but it is the one that will give you the best results in the long term. Knowledge is power when it comes to getting you diet down.

[Gucks]

http://forums.steroid.com/showthread...ue.&highlight=

that was a diet my trainer made up for me, its titled as a cutting diet but it isnt really. he made it for me 2 build quality mass and get my bf just a little bit (only wanted 2 lose like 4ibs at the time to get bf back into single digits).

i was 75kg-ish when i started that diet so should be descent for you. the calories are off because i add my PWO shake and night time casein shake in to it, all u need to do is up the carbs in it. when i started bulking again properly i used the same food, just different quantitys. i went for 300g protein and 500g carbs. also, i didnt bother with the asparagus and grapefruit. that was my trainer being picky :P i stuck with brocolli for my vege and apples for my fruit.

i went for 3500 calories, so that should give u a good target aswell. also, read the stickys at the top of this forum and educate yourself about the food choices you should be making. its the only way you'll learn!

[Windex]

so im around 75kg. i want to bulk up.

anyone have a good diet already made by any chance for this weight they could let me use?

Nephets summarized everything in his post. A 200 pound person does not eat the same as a 145 pound person. Everything is based off yourself. Please do not use Gucks diet (not that it is "wrong" or poor) because his diet is for himself and unless your his twin with the same stats the diet will not work for you. Read all the stickies as Nephets said, find out all your stats, and post a diet and anyone here will be happy to modify it as necessary.

[aussie_bodybuilda]

ya thats why i was asking if anyone had 1 already made for a 75kg weight... for bulking . !

[gbrice75]

How about researching the abundance of information that's already in this section, and making up your own diet which we'll then help you sort out?

People aren't going to make one for you. You need to put in the work if you want the results. And like stated above, all people are not created equal, even if weight is the same, a diet that worked for somebody else won't necessarily work for you. It's person-specific.

[-KJ-]

Go off and research, come back and post up your diet along with macros ( Protein, Carbs, Fats, Calories) and times you train.]
Cardio schedule is also good.
Also post up your current stats (Height, weight, LBM, BF% ... etc).

If you research and post up your diet, you will know why your eating the foods your eating and you'll have the knowledge with you always.

[strong_web]

Or go pay a trainer to help you out?

But better off read along here, I found lots of good stuff around here and lots of good help. It sucks making a layout, but its worth it if you are willing to do it.

[Twist]

Foods For Thought
PRO CARBS FAT CALS
MEAL #1
10 EGGS (8 WHITES 2YOKES) 60 0 16 384
1.5 CUP OATMEAL 0 75 5 345

MEAL#2 PWO
PROTEIN SHAKE 60 0 2 240
40 GRAMS DEXTROSE 0 40 0 160

MEAL #3
10 oz CHICKEN 60 0 5 285
1 CUP OATMEAL 0 52 5 253

MEAL #4
3 salmon burgers 66 6 27 510
4 oz pasta 0 54 2 234

MEAL #5
10 oz chicken 60 0 5 285
1 cup rice 0 56 4 260
ALMONDS 6 5 14 164

MEAL #6
2 turkeyburgers 70 4 10 400

382 292 95 3520

another
• 400g Protein / 400g Carbs / 150g Fats
• 4000+ Calories Daily / 8 = 500-600 Calories per Meal
• 424g Protein / 397g Carbs / 151g Fat / 4656 Calories

Supplements
• Jack3d
• Whey Protein
• 100% Casein
• Dextrose

Meal One: Protein/Carb
• 8 Egg Whites (1 Cup)
• 1 Scoop Casein Protein
• 1 1/4 Cup Oatmeal
• 1 Scoop Jack3d
60g Protein / 75g Carbs / 9g Fat / 615 Calories

WORKOUT 1.5 Hours

Meal Two: PWO (15-30 minutes after GYM)
• 2 Scoops Whey Protein
• 80g-100g Dextrose
• 1 Bagel with Cream Cheese
58g Protein / 68g Carbs / 8g Fat / 646 Calories

Meal Three: PPWO (1.5-2 hours after PWO)
• Chicken Breast (4oz)
• 1/2 Cup Brown Rice
• 1/4 Cup Black Beans
• 1 Plain Bagel
56g Protein / 72g Carbs / 12g Fat / 665 Calories

Meal Four: Protein / Fat
• Lean Ground Beef (5oz)
• Swiss Cheese (2oz)
• 1 Medium Potato
• Small Portion Green Veggies
45g Protein / 46g Carbs / 35g Fat / 584 Calories

Meal Five: Protein / Carbs
• Chicken Breast (4oz)
• 1/2 Cup Brown Rice
• 1/4 Cup Black Beans
• 1 Plain Bagel
56g Protein / 72g Carbs / 12g Fat / 665 Calories


Meal Six: Protein / Fat
• 2 Cans of Tuna
• 2 Tbsp Mayonnaise
• (1/2 Cup Oatmeal with less than ½ Cup Milk)
• Veggies
31g Protein / 33g Carbs / 26g Fat / 490 Calories

Meal Seven: Protein / Fat
• Lean Ground Beef (7oz)
• 2 Tbsp Peanut Butter with Celery
46g Protein / 10g Carbs / 46g Fat / 600 Calories

Meal Eight: Before Bed
• 3 Scoops of Casein Protein
• 1.5 Tbsp Flax Seed Oil
72g Protein / 21g Carbs / 3g Fat / 390g Calories

Another
Lean Bulk Diet
Morning Shake 6:00AM
1 scoop 100% whey protein
1 cup soy milk
P31g. C9g. F6g.

Breakfast 6:30AM
2 scrambled eggs
1 cup eggs white
1tbsp olive oil
1/2cup of sweet potato fries
1 multivitamin
1 cup water
P40g. C42g. F24g.

Snack 8:30AM
1/4 cup oatmeal
1/2 cup cottage cheese
1tbsp sugar free jelly
2tbsp penut butter
Water
P26g. C60g. F20g.

Lunch 12:00PM
8 oz turkey, chicken, beef or fish
1 cup sweet potato or wild rice
1/2 cup broccoli , spinach , carrots etc
1g vitamin C
Water
P60g. C55g. F12g.

Snack 3:30PM
2 slices whole grain bread
2oz tuna
1 Tbsp light mayo
1oz almonds
1Vitamin B complex
Water
P29g. C45g. F21g.

Preworkout 5:00AM
1 scoop of whey protein
1 cup soy milk
P31g. C9g. F6g.

During Workout 6:30AM
1 serving Scivitation Xtend
3.5g leucine
1.7g isoleucine
1.7g valine
2.5g glutamine
1.0g citruline malate
2.0g beta alanine
2 cups water

Postworkout 7:00PM
2 scoop ON whey protein
1 cup soy milk
1 banana
2 tbsp condensed milk
P60g. C50g. F9g.

Diner 8:00PM
Same as lunch
1g *****-3 EFA
P60g. C50. F12.

10:00PM
1 serving of ZMA
Water

Late Snack11:00PM
1 scoop ON casein protein
2tbsp Penut Butter
Water
P32g. C8g. F17g.


Protein 369g=1476cal=38%
Carbs 328g=1312cal=33%
Fats 127g=1143cal=29%
Total Calories 3931


More
7:45 250 ml of egg whites
2 small tortillas, mushrooms, fat free cheese & salsa
1 English muffin with no sugar added jam & peanut butter
15 gm of whey protein
25 gm of oatmeal

10:15 1 1/2 can of tuna
15 ml of flax seed oil

12:45 8 eggs & green onion & light mayo (makes an egg salad)
3 pieces of whole-wheat bread w/ ham
1 banana
15 gm of whey protein
1 yogurt

3:15 1 1/2 can of tuna
15 ml of flax seed oil

5:15 120 gm of steak
20 gm of whey protein
Mustard
50 gm of carrots
5 ml of flax seed oil

1 HOUR TRAINING START 6:00PM to 7:00PM

7:15 60 gm of whey
5 rice cakes (caramel flavored)
1 apple
2.5 ml of flaxseed oil

9:30 125 gm of cottage cheese
15 gm of whey protein
1 no sugar added fat free yogurt

TOTAL CARBS: 300 GM – 1200 calories
TOTAL PROTEIN 320 GM – 1280 calories
APPROX TOTAL FAT: 63 GM – 567 calories
TOTAL CALORIES: 3047 calories per day

More

Meal 1:
1 whole eggs
4 egg whites
1 scoop whey
1C oats
11g fish oil
44/54/17

Meal 2:
6.7 oz chicken breast
1/4C quinoa
1/2C black beans
1-3C veggies
1/2oz almonds
6g fish oil
42/55/18

Meal 3:
6.7 oz chicken breast
1/4C quinoa
1/2C black beans
1-3C veggies
1/2oz almonds
6g fish oil
42/55/18

Meal 4:
1C tuna
1tbs mayo
1/4C quinoa
1/2C black beans
1-3C veggies
5g fish oil
40/55/20

Meal 5:
6.7oz lean ground beef
1/4C quinoa
1/2C black beans
1-3C veggies
5g fish oil
40/55/17

Meal 6:
6.7oz lean ground beef
1/4C quinoa
1/2C black beans
1-3C veggies
5g fish oil
40/55/17

Actual totals:
248g pro. (~30%)/ 329g carb. (~40%)/ 107g fat (~30%)
992 cal/ 1316 cal/ 963 cal
3271kcal.

Another

Breakfast:
3 whole Eggs
3 egg whites
80g porridge oats (cooked)
150g blueberries
1cup tea

Late morning snack
2scoops whey protein
500ml skim milk
1 medium banana
30g Brazil nuts (six)

Lunch
225g lean minced
2 slices grain bread
285 raw spinach
1bspo salad dressing

Midday snack
85g herring or kippers
12 whole-wheat crackers

Pre-workout
2scoops whey protein
60ml juice
60 g wheat germ any other suggestions?

During workout 2cups tea

Post-workout
2scoops whey protein
1litre gatorade

Dinner
225g Salmon I'm not a fan but maybe u can come up with some better.
200g Brown rice (cooked)
100g chopped broccoli
285g raw spinach - 1tbsp salad dressing oil and vinegar

Nighttime Snack
225g low-fat cottage chesse
30g walnuts
------------------------
Total
4,382 calories
379g protein
388g carbs
158g Fat


More foods

Meal 1 - 8:00 AM: 2 whole eggs, 8 egg whites, 1/2 cup raw oats cooked in water, splenda/cinnamon, 1 cup mixed straw/raspberries.
- 46/42/13/512

Meal 2 - 10:00 AM: 6 oz. Grilled chicken sandwich on Ezekiel bread with 1/2 cup wilted spinach and roasted tomatoes in EVOO.
- 58/30/20/510

Meal 3 - 12:30 PM - Pre-workout: 6 oz. sliced, grilled flank steak with 1 whole, roasted sweet potato.
-48/30/14/460

WORKOUT

Meal 4 - 3:30 PM: PWO shake w/ 2 tbspn. Natty PB. On non-cardio days, I add 1/2 cup raw oats to the cocktail.
-68/10/19/460
-73/38/21/610 w/ oats

Meal 5 - 4:30 PM: 6 oz. Grilled Salmon with 2 cups mixed green beans.
-49/18/15/495

Meal 6 - 7:00 PM: 6 oz. Grilled Chicken or 2 Tilapia fillets with 2 cups mixed green beans and 1 oz. sliced almonds.
-59/15/22/600

Meal 7 - 9:30 PM: 6 oz. sliced, grilled Flank Steak with 2 cups wilted spinach or kale.
-52/12/14/479

Meal 8 - 12:00 AM or whenever my head hits the pillow: 2 scoops casein powder in water w/ 2 tbspn. Natty PB.
-56/11/19/408

Totals: 436 Pro/178 carb/138 fat/3924 cals

[aussie_bodybuilda]

cheers for the info twist very detailed , looks like alot of hard work just to make a diet ! by the way shouldnt it include time u wake up / go 2 sleep / start training / how many days of training and what type of training there doing? i have trouble eating in the morning str8 away takes me 30min just to drink a protein shake i feel like shit in the mornings , how long do u guys wait till u eat something??? cus those break fast meals look way to much for me to handle eating lol

[Nephets]

I eat as soon as I get up. If I'm doing fasted cardio in the morning then I'll wait 30 min after that to eat. Your body went a long time without food so I'd feed it ASAP.

[gbrice75]

Twist, wtf is all this - each of your trainee's diets?

[Twist]

Twist, wtf is all this - each of your trainee's diets?

No bro haha. A long time ago I was trying to get everyone who had a written down diet to send them to me so I could compile a list with hopes that it would become a sticky for members who need diet help and food choices. Almost every newb has trouble with this so it only makes sense to make it a sticky. This is as far as I got before giving up.

[Nephets]

cheers for the info twist very detailed , looks like alot of hard work just to make a diet ! by the way shouldnt it include time u wake up / go 2 sleep / start training / how many days of training and what type of training there doing? i have trouble eating in the morning str8 away takes me 30min just to drink a protein shake i feel like shit in the mornings , how long do u guys wait till u eat something??? cus those break fast meals look way to much for me to handle eating lol

I would still encourage you to do the reading and leg work I suggested above. Twist gave you a good starting point, but on the off chance that one of those diets don't get you the results you are looking for, you're going to have to know how to tweak it.

[aussie_bodybuilda]

I eat as soon as I get up. If I'm doing fasted cardio in the morning then I'll wait 30 min after that to eat. Your body went a long time without food so I'd feed it ASAP.

i struggle to eat in the AM, dunno why but once i get that first meal down everything else is pretty easy ! do u guys also wake up in the middle of night and eat food / shakes??? just wondering wat would be a good meal for the midnight wake up wen u go to toilet

[Nephets]

I personaly don't get up in the middle of the night to eat. I think if you have a solid meal before you go to bed, the middle of the night meal isn't needed. If you do decide to get up to get something to eat, I'm sure it would be some kind of shake like casein and some pb.

[strong_web]

I wouldn't eat anything in middle of night, only if you were trying to bulk, and if that was the case then follow Nephet, but if trying to lose weight then leave it been and drink water.

[gbrice75]

IF you wake up and are hungry, eat. I would not recommend purposely getting up to eat; sleep is way more important IMO.

[Twist]

i struggle to eat in the AM, dunno why but once i get that first meal down everything else is pretty easy ! do u guys also wake up in the middle of night and eat food / shakes??? just wondering wat would be a good meal for the midnight wake up wen u go to toilet

I drink a protein shake but I'm always trying to gain

[RaginCajun]

you have to train your body to eat. just start eating every morning and your body will get use to it. when i first started this, i had to force down food in the AM, but now, my stomach is growling like a starving wolf when i awake. my body is like clock work, it tells me to eat every 2-3 hours.