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  1. #1
    aussie_bodybuilda is offline Associate Member
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    Help with making a diet

    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?

  2. #2
    Nephets's Avatar
    Nephets is offline Senior Member
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    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.

  3. #3
    Gucks's Avatar
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    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!

  4. #4
    Windex is online now Staff ~ HRT Optimization Specialist
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    Quote Originally Posted by aussie_bodybuilda View Post
    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.

  5. #5
    aussie_bodybuilda is offline Associate Member
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    ya thats why i was asking if anyone had 1 already made for a 75kg weight... for bulking . !

  6. #6
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
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    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.

  7. #7
    -KJ-'s Avatar
    -KJ- is offline Productive Member
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    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.

  8. #8
    strong_web is offline Associate Member
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    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.

  9. #9
    Twist's Avatar
    Twist is offline "AR's Personal Trainer"
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    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 ˝ 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

  10. #10
    aussie_bodybuilda is offline Associate Member
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    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

  11. #11
    Nephets's Avatar
    Nephets is offline Senior Member
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    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.

  12. #12
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
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    Twist, wtf is all this - each of your trainee's diets?

  13. #13
    Twist's Avatar
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    Quote Originally Posted by gbrice75 View Post
    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.

  14. #14
    Nephets's Avatar
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    Quote Originally Posted by aussie_bodybuilda;5614***
    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.

  15. #15
    aussie_bodybuilda is offline Associate Member
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    Quote Originally Posted by Nephets View Post
    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

  16. #16
    Nephets's Avatar
    Nephets is offline Senior Member
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    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.

  17. #17
    strong_web is offline Associate Member
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    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.

  18. #18
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
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    IF you wake up and are hungry, eat. I would not recommend purposely getting up to eat; sleep is way more important IMO.

  19. #19
    Twist's Avatar
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    Quote Originally Posted by aussie_bodybuilda View Post
    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

  20. #20
    RaginCajun's Avatar
    RaginCajun is offline Pissing Excellence!
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    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.

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