basic nutrition

[gmc25]

Hey guys

Hope everyone is doing well

I’ve been roaming around the site for a week or so now, I’m 20 years old and after some encouragement and wise words I’ve decided not to take and steroids until I’m at least a few years older, but I was advised to come over here and see if diet could maybe do the job until i decide to take the leap with the steroids.

I live a pretty active life style, fitness instructor by day part time bartender at the weekends, so i find it had to eat regularly and the right stuff, and being honest I’ve always been a fussy eater until the past few weeks even at that I still think I’ll get slated for it here lol

I am 5’11” and 170lbs, always been an endurance athlete playing badminton at an international level, might not be classes as a sport in most countries but give it a try, excellent CV work

I can pretty much sum up every day the same way, very narrow diet, morning before training will be fruit say apple or banana + protein shake containing, 5g creatine mono 5g BCAA 40g impact whey isolate and 60g dextrose which to the best of my knowledge is pretty good which i take again after training with my lunch.

My lunch will usually be a baguette toasted with chicken breast and a honey chilli sauce with a little drop of cheese throughout, between lunch and dinner I have a meal replacement shake.

Dinner usually some sort of pasta or beef, don’t have much after dinner, usually just more fruit.

I know it’s a very laughable diet, but any help is much appreciated and will be tried over the next few months once the nationals are over and i can hit the gym up on a regular basis

Again guys thanks for your time
greg

[gmc25]

forgot to add that my diet had no real goalto it before, mostly to stay lean and energized for badminton training, but im now looking towards gaining some lean muscle and loosing a bit of BF

cheers troops

[matt77]

Look at all the stickies at the top of this forum. Read them all and watch the video series on nutrition, take notes. Make up a meal plan and post it. Let some of the gurus go through it and fix you up. A couple of quick pointers, You need to eat a meal every 2-3 hrs and take in about 1.5-2g of protein per pound of body weight.

[RoadToRecovery]

First you need to figure out your body composition, you need to know your body composition and your lean body mass. From there you will be able to figure out your Total Daily Energy Expenditure (TDEE) or how many calories you burn in a days time.

Most importantly, you need to figure out a goal. You need to have a goal in order to set up a diet. Your diet reflects you goals and your results will reflect your diet.

Once you have your goal, your body comp, and tdee... you will then develop your diet and training regimen. Your diet and training will coincide...

Its not as easy as "1.5-2g of Protein per lbs of body weight" which is actually entirely too much depending on your composition. You need to figure out your macronutrient intake based on your body comp and goals.

[gmc25]

thanks guys, are all these things; body cmpositon, lean body man and TDEE hings i can work from watching the videos ect...

[RoadToRecovery]

I believe so, but if not a simple google search will do you good. Just come back with what you find and well point you in the right direction