Complete New Guy

**ferrari7714** · 05-14-2009, 11:54 AM

I'm 19, 6' 2", and 175 pounds. I've worked out like on the side for about 5 years but nothing to amount to anything. Recently though I've been working out religiously. I need help on a diet which I found out is more important than your actual workout. I already watched all those videos and they were a lot of help to get somewhat of a plan going. According to the guy and my body type I should be taking about 44g of protein a mean for 8 meals a day and max 500g of carbs. I guess my main question is like example for meals. Also, how the hell do you get that much protein down in a day? Do you gradually just get used to it or what?

**eatrainrest** · 05-14-2009, 11:59 AM

Originally Posted by ferrari7714

I'm 19, 6' 2", and 175 pounds. I've worked out like on the side for about 5 years but nothing to amount to anything. Recently though I've been working out religiously. I need help on a diet which I found out is more important than your actual workout. I already watched all those videos and they were a lot of help to get somewhat of a plan going. According to the guy and my body type I should be taking about 44g of protein a mean for 8 meals a day and max 500g of carbs. I guess my main question is like example for meals. Also, how the hell do you get that much protein down in a day? Do you gradually just get used to it or what?

protein should be around 1-1.5g IMO. here is a link that you need, because in fact we need your BMR before anything else, and CURRENT diet with all macros which are pro carbs and fats of every food, meal, day with calories.

http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS

come back with a proposed diet according to your BMR calcs, and also post current diet so we cud critiqe and help you out

**ferrari7714** · 05-14-2009, 01:13 PM

I was just going by what that one guy said since I can't gain weight to try 2g/lb.

My BMR is 3048.62

Current diet is crap. It pretty much consists of fast food or some kind of homemade meat. As far as what I should start doing exactly I'm open to any and all suggestions. The more specific the better!

**ace001** · 05-14-2009, 01:22 PM

http://forums.steroid.com/showthread.php?t=323516

these videos were very helpful to me..

**eatrainrest** · 05-14-2009, 01:24 PM

Originally Posted by ferrari7714

I was just going by what that one guy said since I can't gain weight to try 2g/lb.

My BMR is 3048.62

Current diet is crap. It pretty much consists of fast food or some kind of homemade meat. As far as what I should start doing exactly I'm open to any and all suggestions. The more specific the better!

show math and which forumula you used, just try to post a steady diet with macros if you can of your current and be consistent to how you eat now! this will make all the difference. and no if you have trouble gaining weight, you dont need 2g/lb of protein more liek alot more carbs/fats if necessary with your metabolism

**ferrari7714** · 05-14-2009, 01:34 PM

BMR = 66 + ( 6.23 x 175 lbs ) + ( 12.7 x 74 inches ) - ( 6.8 x 19 )=1966.85 x 1.55 = 3048.62

12pm- some sort of fast food (ex. whataburger, arby's, etc...)
6pm- grilled chicken or some type of homemade meat
12am- either left overs from earlier or pop-tarts

**ferrari7714** · 05-14-2009, 01:35 PM

and ace001 i saw those videos before posting to avoid someone yelling at me for being stupid lol

**ace001** · 05-14-2009, 01:40 PM

Originally Posted by ferrari7714

and ace001 i saw those videos before posting to avoid someone yelling at me for being stupid lol

I know the feeling LOL

**(1*)** · 05-14-2009, 01:49 PM

i found that when i quit eating crap from fast food resturaunts i became an appetite animal. i went from eating twice a day to 6 - 8 times a day. this is good for getting what ever amount of macros you need. (i assume my appetite changed because the foods were digested easier and had no crap in them)

**ferrari7714** · 05-14-2009, 02:11 PM

With the increase in your diet can you really eat like 34 grams of protein for each meal in 8 meals???

**(1*)** · 05-14-2009, 02:30 PM

yes... however, not every meal is just for protien. one meal may be more greens, fruits and nuts for other benifits. this is another thing that has done wonders for me. many concentrate on carbs, proteins, and fats and ignore the "ruffiage", anti oxidants and vitamins.
usually i have a good mix on each meal of carbs, proteins, and "rabbit food" though

**jamyjamjr** · 05-14-2009, 04:37 PM

Originally Posted by (1*)

yes... however, not every meal is just for protien. one meal may be more greens, fruits and nuts for other benifits. this is another thing that has done wonders for me. many concentrate on carbs, proteins, and fats and ignore the "ruffiage", anti oxidants and vitamins.
usually i have a good mix on each meal of carbs, proteins, and "rabbit food" though

i disagree with the bold portion..

**ferrari7714** · 05-14-2009, 10:13 PM

what do you say then jamyjamjr?
I'll take carbs and some fat with the protein no question. Mainly the fat right after the workout though.

**eatrainrest** · 05-14-2009, 10:30 PM

i try to stick to startchy complex carb/pro meals and then after my PWO MEAL, ill do the pro/fat (EFA) meals

**(1*)** · 05-14-2009, 10:38 PM

Originally Posted by jamyjamjr

i disagree with the bold portion..

yeah.. a lot of people are anti fruit. i don't feel it hurts me and i do feel (mentally) that it helps me health wise. i believe the benifits of food come better in the food rather than a pill. i actually eat 2 to 3 servings a day. personal preference i guess...
do you have info that would change my mind? i like to be in the "know" and i'm sure you know much more about diet than me. the glycogen issue is the usual argument from the anti-fruit "coalitions".. maybe you have a better reason.

**jamyjamjr** · 05-15-2009, 02:20 AM

Originally Posted by ferrari7714

what do you say then jamyjamjr?
I'll take carbs and some fat with the protein no question. Mainly the fat right after the workout though.

every freakin meal u eat should have a good protien source in it.. peroid..

fruits with the exception of very few, like a green or yellow banana, cause insulin spikes because they are high in fructose, which is a very simple carb...

this wouldn't even be benefitial for pwo... u would need a 3 chained semi-simple carb like white rice, pasta, or a white bagel... just for examples....

**ferrari7714** · 05-15-2009, 10:42 AM

Alright. Well this is about what I want my new diet to look like:

Meals

1 egg whites
2 mixed protein powder
3 chicken
4 fish
5 *workout* whey
6 beef
7 dairy
8 turkey

That's just the protein part and I need about 33g of protein for each. For the carbs I really have no idea. I guess if any of you guys had like suggestions on exact proportions for each meal. For example 5 egg whites, stuff like that. Also, ideas about carbs.

**Alphatier** · 05-15-2009, 11:10 AM

Originally Posted by ferrari7714

Alright. Well this is about what I want my new diet to look like:

Meals

1 egg whites
2 mixed protein powder
3 chicken
4 fish
5 *workout* whey
6 beef
7 dairy
8 turkey

That's just the protein part and I need about 33g of protein for each. For the carbs I really have no idea. I guess if any of you guys had like suggestions on exact proportions for each meal. For example 5 egg whites, stuff like that. Also, ideas about carbs.

And where are the carbs and EFA's?

Also if you're going to post your diet, make you sure you include macros.

**(1*)** · 05-15-2009, 11:25 AM

the glycogen issue with fruit was explained to me by a dietitian that if not eaten alone it digest slower causing a lower insulin spike but eaten alone and it digest rapidly.
i know it sounds crazy, have you heard this or know anything about it?

**ferrari7714** · 05-15-2009, 01:01 PM

Originally Posted by lean n' mean

And where are the carbs and EFA's?

Also if you're going to post your diet, make you sure you include macros.

That's the thing I don't know what carbs to take and how much portions of everything. Ideas???

**eatrainrest** · 05-15-2009, 01:05 PM

Originally Posted by ferrari7714

That's the thing I don't know what carbs to take and how much portions of everything. Ideas???

follow a 40/40/20 split 20 being fats

protein-4 calories
carb-4 cal
fat-9 cal
(per gram)

EFA's after post workout meal and startchy complex carbs earlier in the day,fibrous carbs anytime

**Phate** · 05-15-2009, 10:41 PM

Originally Posted by (1*)

the glycogen issue with fruit was explained to me by a dietitian that if not eaten alone it digest slower causing a lower insulin spike but eaten alone and it digest rapidly.
i know it sounds crazy, have you heard this or know anything about it?

most carb induced insulin spikes can be slowed down with the addition of other foods but fructose causes more liver glycogen storage than any other simple sugar

**(1*)** · 05-16-2009, 07:06 AM

Originally Posted by Phate

most carb induced insulin spikes can be slowed down with the addition of other foods but fructose causes more liver glycogen storage than any other simple sugar

ok, but that's not a abd thing if your not "cutting" correct?

**Phate** · 05-16-2009, 07:37 AM

Originally Posted by (1*)

ok, but that's not a abd thing if your not "cutting" correct?

depends, i would prefer to not spike insulin at all during cutting(at least with the use of high GI carbs) as i believe that it is less productive in the grand scheme of things than just keeping to low-medium GI carbs

**jamyjamjr** · 05-16-2009, 04:36 PM

all together you dont need an insulin spike unless ur pwo bro... simple as that.. dont care if your bulking or cutting... insulin spikes outside of pwo = fat deposits.. u wanna bulk fat or lean muscle???