Need diet from scratch

[Casket]

Hey guys

I need a diet for my mate. I pay for my diet's and he doesn't wanna. So im looking at helping him get started. Here his stats.

56kg
180cm
BF: 8 - 10% ( just guessing but he really is skinny with no visible fat )

So what do we need more to make 1 from scratch

thanx

[SlimmerMe]

First thing? get your mate to register

[Casket]

His got no internet, hence the reason im trying to help.

[gbrice75]

Why don't u share your 'paid' diet with him and adjust the macros accordingly?

Making diets from scratch for people is not what we do around here. There is enough info available today for your mate to learn enough to come up with his own diet. After he makes that effort, post the diet up here and we can help sort it out.

[Casket]

Well maybe u guys can help with how many cals he needs to eat. Im currently 80kg and eating 2700 cal to maintain. So if i can fiqure out what his maintanence should be i can adjust mine then.

[Casket]

Ok using baseline article as reference, my mate should be eating 1620 cal for maintanance.

40/40/20 split:
162g protein
162g carbs
35g fats

Per meal
27g protein
27g carbs
6g fats

So where can i get info on food nutritional value. A calculator would be nice if possible

But am i on the right track so far?

[SlimmerMe]

Livestrong dot com......can help

[gbrice75]

Ok using baseline article as reference, my mate should be eating 1620 cal for maintanance.

40/40/20 split:
162g protein
162g carbs
35g fats

Per meal
27g protein
27g carbs
6g fats

So where can i get info on food nutritional value. A calculator would be nice if possible

But am i on the right track so far?

I wouldn't evenly split the macros over each meal. I'd have my pre and post workout meals bigger than the others... at least the PWO meal.

[scotty51312]

I agree^^, I still put most of the carbs in the AM and PWO, and try to shift the fat to evening

[Casket]

Ok, so i'll do carbs for breakfast and pre and post workout. Then the remaining meals proteins and fats.

[gbrice75]

Ok, so i'll do carbs for breakfast and pre and post workout. Then the remaining meals proteins and fats.

Good!

[Casket]

OK so im almost finished - want to know what sources can i use for good fats.

[gbrice75]

OK so im almost finished - want to know what sources can i use for good fats.

Fish oil, olive oil, flaxseed oil, nuts, nut butters, avacado...

[Casket]

hey guys

here's the diet, what u guys think - this is the maintanance diet. if i did it correct i'll add calories aand post bulking one.

meal 1
30g whey protein
67g oats
Pro: 22g/ Carb: 42g/ Fat: 1g

meal 2
30g whey protein
5g peanut butter
Pro: 22g/ Carb: 3g/ Fat: 3g

meal 3
100g chicken fillet
8g nuts ( mac, cashew, almonds...)
Pro: 22g/ Carb: 2g/ Fat: 5g

meal 4
100g chicken fillet
8g nuts ( mac, cashew, almonds...)
Pro: 22g/ Carb: 2g/ Fat: 5g

meal 5
115g lean beef mince
5 ml mac/fish/olive
Pro: 22g/ Carb: 0g/ Fat: 18g

meal 6
30g whey protein
5g peanut butter
Pro: 22g/ Carb: 3g/ Fat: 3g

Pre workout
67g oats
34g raisins
Carb: 64g

post workout
40g protein
40g dextrose/glucose
Pro: 30g/ Carb: 43g/ Fat: 2g

[-KJ-]

Pre workout - Need a protein Source.
Post Workout - Change dextrose/glucose to Oats IMO.
Also Id try make meal 2 a 'real' food meal. No shake here. Add chicken etc.

[Casket]

i've always been under the impression u need simple carbs post workout?