need a diet plan

[manbay2000]

i pretty much it horrible. i eat frozen food becuase its fast and im not really working out right now but want to get on it as soon as i have a goal and good diet plan.i take in about 2000 calories a day if that. im 20, 5'8 and 20% bf. i mean i see alot of diets but idk whats right for me. i want to build alot of lean muscle but burn alot of fat. thanks.
when i was working out i gained some size but not alot but i got to 15& bf
i ate
morning: protein shake with fruit and 4 egg whites
around 12-2 i ate rice, chicken and a protein shake
around 5-6 i ate rice and chicken again and a protein shake with fruit.
and thats all i ate for 2months

[eatrainrest]

welcome!

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
those 2 links are the basis of what you need right now, come back with goals, proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL
http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS

[eatrainrest]

the diet is extremely poor and undereating FOR SURE... dont be discouraged you came to the right place just follow those links provided and come back so we could get you going

[manbay2000]

okay i watched the milos sarcev vid.
ive mentioned my old diet diet and current diet and obviously was doing at all wrong becasue i thoughteat no fat fat would gaining no fat. heres something i came uo with and my work out plan and times.....any suggestions would be greatly appreciated.
morning around 8-9:
8 egg whites, 2 whole grains toast, bananna or broccoli
gym after for an hour
lunch 12 or 1: chicken, white rice (cause its bomb, i dont know if its to good for you), broccoli or colliflower
around 3:00 chciken and broccoli
5-6 chicken, protein shake
and thats whati came up with for fat maybe sub the chicken for red meat?
i need alot of help but this what i came up with so far.

[Cheylayna1978]

Quite honestly, that's equivalently just as horrid as the original layout. We are all here to help, so here are a few quickies courtesy of myself:

To point out the obvious, you workout and then have "lunch" at "12 OR 1". (I don't have B/L/D I have "meal 1", "meal 2", "PWO1", "PWO2", etc.) The said approach is horrid because pwo you want to ingest a LIQUID pro/carb offering ASAP, not at "any ol' time" as listed aka the "12 or 1" statement. Nutrition needs to come immediately post-workout and timing of meals is imperative. Obvious choices are waximaize starch and whey protein isolate aka WPI mixed w/water, amounts to be determined by your stats/overall plan, etc. After the shake comes a solid PWO2 offering w/the same ratios.

Other errors are not enough food, lack of healthy fats, etc. etc. etc.

Lots of work needs to be done to arrive at 6-7 feedings per day, one approach for workout days and one for non-workout days, as surely they MUST differ as you don't consume PWO meals on non-weight training days.

That's all I have on the subject, I'm swamped with work and have a party to tend to. Hope others can shed light on other erroneous areas.

'Layna

[Phate]

Quite honestly, that's equivalently just as horrid as the original layout. We are all here to help, so here are a few quickies courtesy of myself:

To point out the obvious, you workout and then have "lunch" at "12 OR 1". (I don't have B/L/D I have "meal 1", "meal 2", "PWO1", "PWO2", etc.) The said approach is horrid because pwo you want to ingest a LIQUID pro/carb offering ASAP, not at "any ol' time" as listed aka the "12 or 1" statement. Nutrition needs to come immediately post-workout and timing of meals is imperative. Obvious choices are waximaize starch and whey protein isolate aka WPI mixed w/water, amounts to be determined by your stats/overall plan, etc. After the shake comes a solid PWO2 offering w/the same ratios.

Other errors are not enough food, lack of healthy fats, etc. etc. etc.

Lots of work needs to be done to arrive at 6-7 feedings per day, one approach for workout days and one for non-workout days, as surely they MUST differ as you don't consume PWO meals on non-weight training days.

That's all I have on the subject, I'm swamped with work and have a party to tend to. Hope others can shed light on other erroneous areas.

'Layna

can you clarify why you need to ingest PWO ASAP, i believe in some situation it would be beneficial to wait to ingest it, for example in my case i do cardio in the morning, then workout and HIIT after training, i take my PWO shake 60-90 minutes after my workout due to the HIIT cardio and the afterburn effect therein which allows me to burn a few extra calories before the PWO shake is administered and still keeps me within the 2 hour anabolic window after workouts

i'm interested to hear your view on this

[jamyjamjr]

can you clarify why you need to ingest PWO ASAP, i believe in some situation it would be beneficial to wait to ingest it, for example in my case i do cardio in the morning, then workout and HIIT after training, i take my PWO shake 60-90 minutes after my workout due to the HIIT cardio and the afterburn effect therein which allows me to burn a few extra calories before the PWO shake is administered and still keeps me within the 2 hour anabolic window after workouts
i'm interested to hear your view on this

could you elaborate phate.. iv always been told the anabolic window is less then that, that's why you have to take in a pwo shake within 20min of your last weight resistance excersie...

[eatrainrest]

could you elaborate phate.. iv always been told the anabolic window is less then that, that's why you have to take in a pwo shake within 20min of your last weight resistance excersie...

it really has become goal oriented through my research.. basically like i said its more goal oriented, why not take advantage of the extra fat burn if its not going to be detrimental in terms of muscle loss as people think? thats if fat loss is your primary goal. otherwise id stick to a 2:1 ratio of carbs to protein immediately after cardio, then a refeeed 1 hour latermuscle science covered this in great detail with studies....

"The most recent scientific literature states that there is about a 2 hour window post exercise before protein synthesis is negatively effected. To apply that to real world applications my opinion on this is that it depends on your goals at that time. If your bulking up then as soon as your done exercising then its probably a good idea to eat soon after. If your cutting then why not postpone the negative fat burning effect that insulin has after eating and take advantage of the physiologically after-burn post exercise to process a few more fatty acid kcals.

Here is one paper that specifically talks about the 2hr window, it is in elderly weight trained males but deeper in the literature appears to be valid in all age groups. I worked with older adults so most of my papers on file are of course in that age range...LOL

http://jp.physoc.org/content/535/1/3...urcetype=HWCIT


Here are a few more of the papers that talk specifically about PWO nutrition.

http://jap.physiology.org/cgi/conten...urcetype=HWCIT"

http://www.jacn.org/cgi/content/abst...urcetype=HWCIT

[manbay2000]

well okay i did my best can someone maybe give me a diet layout to work from i usually wake up around 8 and go to the gym. im obviously not getting the concept so input would be fantastic

[eatrainrest]

well okay i did my best can someone maybe give me a diet layout to work from i usually wake up around 8 and go to the gym. im obviously not getting the concept so input would be fantastic

watch the vids, calc BMR and propose your own diet, we dont feed diets here we critiuqe and help you have to put in your own work.

[Phate]

ETR could you please copy paste those studies, they aren't linking properly

[manbay2000]

fasho

[eatrainrest]

ETR could you please copy paste those studies, they aren't linking properly

you nkow what, i dont know why there not comign up either.. well have to call muscle science back in here

[Phate]

you nkow what, i dont know why there not comign up either.. well have to call muscle science back in here

already pm'd him a while ago about this, and i bet it's because he looked them up via a database which we don't have access to