couldnt find the diet thread... yea

[thaiboxerfr]

im probably blind, laff it up... quick question tho... i have a very lean build and a very fast metabolism as it is... very low bf %.. im starting a cycle soon, and i was wondering, my diet is going to be healthy, but im wondering about pastas... red meats, stuff like that, ive always been a hard gainer, i was told to take in a lot of calories in meats, pastas stuff like that, no pizza or anything no fast food.. but like spaghetti and meatballs, no cheese, steak and potato's, vegies, good home cookin like that is what im told to do.. i DO have a complete diet on paper, its very very strict, drawn out completely, if thats the way i wanna go, its your typical super low fat, hi calorie, hi protein diet.. but im not to worried about gaining fat, so whats the deal, should i incorporate more red meats and chicken and pastas, or stick to vegies, oatmeal, tuna and chicken and eggs :O

btw.. im 22 yrs old 6`4 215 lbs..

[thaiboxerfr]

bump???

[Rugger02]

I've posted this a few times, but this type of question comes up a lot.
To keep your metabolism up and running, you'll need to eat 5 - 6 meals a day.

Here's an example of my cutting diet, the macros of which may not make a bad bulking diet for you...

Upon waking:
Cardio (empty stomach except for a cup of coffee)
(Anything you can do to keep that heart rate up to about 70% MHR for a half hour or so.)

Meal 1:
5 egg whites (including 2 whole eggs)
1 cup oats
Fish/flax oil (2 capsules)

Meal 2:
1 can of Albacore in water
Green veggies (steamed)
Sweet potato

Meal 3:
1 cup cooked brown rice with 4 oz chicken breast and broccoli mixed in

Meal 4:
Repeat meal 3, add flax/fish oil

Work out followed by
Meal 5: PWO Shake

Meal 6:
Repeat meal 2 except remove sweet potato. Add some sunflower seeds or almonds and FF cottage cheese before bed.

Obviously this diet changes some as I get bored or sick of certain foods but the nutritional aspect of it remains the same.

Here are some good choices for your intakes of carbs, protein and fat.

Carbs - Sweet potatoes, red potatoes, oats (No sugar added), brown rice, wild rice, barley, Green leafy vegetables, Ezekiel or whole wheat bread (sparingly)

Protein - About 1 - 1.5 times your lean body weight per day in grams of protein.
Sources -
Steak, lean ground beef, chicken breast, tuna, salmon or other fish, egg whites or whole eggs, beef jerkey (if you don't mind the sodium) and whey protein (I have one shake after working out, try to stick with real food as much as you can).

Fats - Flax, Fish or olive oil, casein or dairy products, avacadoes, nuts, egg yolks.

See what kind of meals you can put together that work for you around your schedule, just try to get the proper amount in. If you come up with a scheduled diet, post it up again and include the macro breakdown for each meal and totals for the day for further critiquing.

Hope this helps

[thaiboxerfr]

yea i eat pretty much all that haha, i do however take in more steak, fish, potatos, and chicken then anything else... ima big meat guy helps a lot man... yea ill put together a schedualed diet for the foods im eating now... ill get back to ya in a bit

[Rugger02]

BTW, I'm 6'3" 250 @ 12%

[Rugger02]

Sounds good bro. Just keep the unhealthy toppings on the potatoes to a minimum.

[thaiboxerfr]

o i like my potatos baked and raw with a lil sour cream on em... no butter and u might think my weight is a lil light but ima fighter so im not looking to gain a ton of weight ya know...

[Rugger02]

Sounds good bro, There was a guy on here a while back named Thaiboxa and the dude knew his shit, that's what got my attention to your post...

And I love me a little FF Sour Cream on my potatoes too MMMMM


Good luck with the diet bro, post er up when your done and me and the pro's will tear it apart for ya.

[thaiboxerfr]

will do :-D