New to body building! what diet is best for me?

[fisk487]

Hey all! I am i guess what you would call a rookie to body building! I have been lifting for over 10 years but only bench press comps. I am now trying to build more mass because i have always been slim. I'm 28 years old 5'9" 165lbs. I cant seem to get any bigger I know its my diet, I just dont know what i should eat and how many calories i need to intake to make me grow! I did my BMR? and it looks like its around 2,736.835 or if i times it by 15 its 2,6485.5..sound right? I workout 5-6 times a week for about an hour and i also run around 5 miles a week for cardio. I do back one day, then chest, arms, legs, shoulders on the other days. I did just get gold standard protein and casien protein. any ideas on what i should get for cals to get some size and meal ideas? or how i can get a meal plan made just for me? and or if i should add creatine to my mix? like i said, I'm a rookie. thank you so much.
-Fisk487-

[Shsm]

Welcome...

Here are some options:

Protein: Eggs
Chicken
Steak
Turkey
Ground beef
Protein shakes
Dairy (cottage cheese, Greek yogurt, cheese, etc.)
Protein shakes

Fats: Dairy (listed some options above)
Natural PB
Extra Virgin Olive Oil
Avocados
Almonds
Fish oil

Carbohydrates: Whole wheat bread
Whole wheat spaghetti needles
Whole grain brown rice
Old fashioned oats
Bananas
Berries (blueberries, mixed berries, strawberries, etc.)
Sweet potatoes
Green vegetables (Brocolli, asparagus, salad, etc.)
Granola

Let me know what foods sound appealing for you and fit within your budget. You're going to be needing a lot of food, so eating steak every night is expensive and unwise. There are tons of 0 calorie condiments and salt-free seasonings to get you sane.

[fisk487]

I like all that! fish as well right? I dont understand the whole 5oz of chicken 1 cup brown rice..that type of stuff! I did get healthy ketchup! I have whey protein and casien. thanks for the reply!!

[Shsm]

I like all that! fish as well right? I dont understand the whole 5oz of chicken 1 cup brown rice..that type of stuff! I did get healthy ketchup! I have whey protein and casien. thanks for the reply!!

Yes. Fish too

Your ketchup better be sugar free.

A few questions...

1. How much a week do you have to spend on food?

2. Are you comfortable eating the same foods often?

[fatman225]

Well, if the goal is to get "bigger" in general, you need to eat more. Carbs and Fats are also protein sparing nutrients, so go ahead and eat more of them too.

I suggest 200 calories a day over maintenance when trying to gain muscle, most will say 500.

Also, keep written track of your lifts and the weight you use, to make sure you are doing progressive resistance.

Also, what bodyfat% are you right now/ visible abdominals? Guys who already really lean will need more calories to grow than a guy who has extra bodyfat already, as he has plenty of stored calories.

[fisk487]

Shsm: I am fine with eating the same foods! The ketchup is sugar free! $ wise, I dont know yet! this is my first week of only good food! I am serious on getting bigger an i will do what i have to. meals this week, half pound of salmon and 1 cup of brown rice and broc for lunch and dinner, then the next day was tilapia and the same with rice and broc. I dont know what i should do for mini meals and breakfast. protein shake? pb sandwich?
Fatman225: I dont know my body fat but i do have visible abbs, that help?
What do you guys think about weight gainer powder?
Thanks a lot!!

[Shsm]

Shsm: I am fine with eating the same foods! The ketchup is sugar free! $ wise, I dont know yet! this is my first week of only good food! I am serious on getting bigger an i will do what i have to. meals this week, half pound of salmon and 1 cup of brown rice and broc for lunch and dinner, then the next day was tilapia and the same with rice and broc. I dont know what i should do for mini meals and breakfast. protein shake? pb sandwich?
Fatman225: I dont know my body fat but i do have visible abbs, that help?
What do you guys think about weight gainer powder?
Thanks a lot!!

Good deal! I don't have any schoolwork tonight. Want me to write you up a meal plan?

[fisk487]

if you had time! that would be awesome!! Thank you so much! Sorry, I got this late I went food shopping!

[Shsm]

if you had time! that would be awesome!! Thank you so much!

Alright...

Meal 1: Eggs and Oats

6 large eggs
Pam: Organic Canola Oil spray
2 slices low-fat Kraft: American cheese
1/2 cup Quaker's: Old Fashioned Oats, dry
Pam: Organic Canola Oil spray
2 Tbsp. Walden Farms' 0 calorie Pancake Syrup
1 cup blueberries (frozen)
3 Orange TRIad Multivitamins
5 Optimum Nutrition: Fish Oil soft gels
48 ounces water

781 cal
41.5g fat
52.5 carb
52g protein


Meal 2: Chicken Pasta

16 ounces Tyson: All Natural Boneless Skinless Chicken Breast
6 ounces, Spaghetti, whole-wheat, dry
10 oz Romaine lettuce
2-4 Tbsp. Walden Farms' Salad Dressing of your choice
1/4-1/2 cup Walden Farms' Pasta sauce if your choice
48 ounces water

1034 calories
8.5g fat
129g carb
116g Protein

1.5 - 2 hours later: Workout

Meal 3 - Protein shake and banana immediately after workout:

2 scoops Optimum Nutrition: 100% Whey Gold Standard
5g Optimum Nutrition: Creatine Monohydrate
8 ounces water
1 large (8" to 8 7/8") banana

361 calories
2.5g fat
37g carb
49.5g fat

Meal 4 - Tilapia, whole grain brown rice and extra virgin olive oil 1 hour after protein shake

12 ounces Tilapia filet, cooked
2 cups Birds Eye: Whole Grain brown rice in steamable microwave bag
2 Tbsp. extra virgin olive oil
4 cup Birds Eye: brocolli florets steam able microwaveable bag
Sugar free ketchup
3 tablets Orange TRIad multivitamins
48 ounces water

1095 calories
39g fat
78g carb
102g protein

Meal 5 - Dessert immediately before bed
1 cup nonfat cottage cheese, small curd
Walden Farms' syrup of choice
1/2 cup granola

340 calories
4.5g fat
42.5g carb
30g protein

Total: 3601 calories
96g fat - 864 calories, 22%
339g carb - 1356 calories, 39%
346.5g protein - 1386.5 calories 39%

[fisk487]

Its going to be a lot of food to eat! but i am going to try! just now need to get more food! lol! Thank you so much for taking time to do that! much appreciated!! why the fish oil? what will that do?

[bigsiv]

I'm gonna steal that diet sounds better than mine lol fish oil helps with your joints

[fisk487]

thanks again Shsm!! how did you figure this diet? I just got the fish oil! I cant find the triad multi? maybe its only online? I will look on ebay! Thank you Bigsiv!

[Shsm]

thanks again Shsm!! how did you figure this diet? I just got the fish oil! I cant find the triad multi? maybe its only online? I will look on ebay! Thank you Bigsiv!

The health benefits of fish oil include its ability to aid in treatment of heart diseases, high cholesterol, depression, anxiety, AHDH, low immunity, cancer, diabetes, inflammation, arthritis, IBD, AIDS, Alzheimer’s disease, eye disorders, macular degeneration and ulcers. It also helps in weight loss, pregnancy, fertility and skin care (particularly for conditions such as psoriasis and acne).
Most of the health benefits of fish oil can be attributed to the presence of omega 3 essential fatty acids like Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA).

Here's a few money saving tips...

Buy your food in bulk from Sam's Club or Costco and store it away in your freezer. Thaw them out overnight before the day you want to cook them. Buy gift cards as they don't require you to buy a membership.

Eggs - bulk
Oats - bulk
Chicken - bulk
Fish - bulk
Microwaveable brocolli and whole grain brown rice steam bags - bulk
Whole wheat spaghetti noodles - bulk
Supplements - highest amount available. You'll save much more money buying a 10 pound Optimum Nutrition whey protein bag than you would buying 5 2 pound ones.
Fruits - fresh
Cheese - fresh
Salad - fresh
Condiments and PAM Organic Canola Oil spray: STOCK UP! These things are diet essentials!

Prepare all of your food on a day you don't have anything to do such as Sunday and store it away in Tubberware containers.

Invest in a George Foreman dish washer safe grill. It's one of the best dieting decisions I've ever made.

http://www.amazon.com/George-Foreman...9390209&sr=1-1

Buy your supplements on Amazon Prime. They're much cheaper that way and the $70 Prime membership is extremely worth it.

Buy your Walden Farms' condiments from here or in stores, this is the cheapest I can find them

http://www.bodybuilding.com/store/wa...aldenfarms.htm

They're my lifesavers.

Make sure you have measuring cups and spoons. You'll need them.

Next we'll find you a workout plan based on your goals...

[MuscleInk]

The health benefits of fish oil include its ability to aid in treatment of heart diseases, high cholesterol, depression, anxiety, AHDH, low immunity, cancer, diabetes, inflammation, arthritis, IBD, AIDS, Alzheimer's disease, eye disorders, macular degeneration and ulcers. It also helps in weight loss, pregnancy, fertility and skin care (particularly for conditions such as psoriasis and acne).
Most of the health benefits of fish oil can be attributed to the presence of omega 3 essential fatty acids like Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA).

Here's a few money saving tips...

Buy your food in bulk from Sam's Club or Costco and store it away in your freezer. Thaw them out overnight before the day you want to cook them. Buy gift cards as they don't require you to buy a membership.

Eggs - bulk
Oats - bulk
Chicken - bulk
Fish - bulk
Microwaveable brocolli and whole grain brown rice steam bags - bulk
Whole wheat spaghetti noodles - bulk
Supplements - highest amount available. You'll save much more money buying a 10 pound Optimum Nutrition whey protein bag than you would buying 5 2 pound ones.
Fruits - fresh
Cheese - fresh
Salad - fresh
Condiments and PAM Organic Canola Oil spray: STOCK UP! These things are diet essentials!

Prepare all of your food on a day you don't have anything to do such as Sunday and store it away in Tubberware containers.

Invest in a George Foreman dish washer safe grill. It's one of the best dieting decisions I've ever made.

http://www.amazon.com/George-Foreman...9390209&sr=1-1

Buy your supplements on Amazon Prime. They're much cheaper that way and the $70 Prime membership is extremely worth it.

Buy your Walden Farms' condiments from here, this is the cheapest I can find them

http://www.bodybuilding.com/store/wa...aldenfarms.htm

They're my lifesavers.

Make sure you have measuring cups and spoons. You'll need them.

Next we'll find you a workout plan based on your goals...

True on many accounts except cholesterol. Fish oil will regulate triglycerides but NOT HDL, LDL, or total cholesterol. It is anti-inflammatory which is why it confers benefits in AD and cancer but elevated inflammatory cytokines may be an effect of the disease rather than a cause or mediator (think chicken and egg debate). Also, krill oil is higher in EPA than fish oil and early studies suggest krill oil offers greater benefits than fish oil.

[Shsm]

True on many accounts except cholesterol. Fish oil will regulate triglycerides but NOT HDL, LDL, or total cholesterol. It is anti-inflammatory which is why it confers benefits in AD and cancer but elevated inflammatory cytokines may be an effect of the disease rather than a cause or mediator (think chicken and egg debate). Also, krill oil is higher in EPA than fish oil and early studies suggest krill oil offers greater benefits than fish oil.

Thanks for clearing that up

[fisk487]

I cant thank you enough! I just wanna look similar to the guy in your pic! lol! I am checking that stuff out now!! thank you!

[Shsm]

It's my pleasure. Work your ass off and perfect your diet, the good life is closer than you think. Use him as your motivation, his name is Greg Plitt



How old are you by the way?

[fisk487]

That I will man! Cant wait for a change! I'm 28