Food

[NickHill1981]

my weight is 168 i'm 6 foot and want to build up more. Can some write a 7 week diet out.

Thanks alot

[Pete235]

Take your body wieght and multiply by 20 (168x20=3360) this should be your daily caloric intake...3360 calories.

If you use the following ratio 50% carbs, 30% protein, 20% fat you get the following totals 1680 cals carbs, 1008 cals protein and 672 cals fat...which is equivalent to 420g carbs, 250g protein, 75g fat (1g carbs=4cals, 1g pro=4cals, 1g fat=9cals).

Spread this out into 6 evenly spaced meals and your per meal totals are: 70g carbs, 42g protein, 12g fat.
Here is a sample list of foods (it is incomplete but you get the idea)

Protein: Chicken breasts, turkey, lean beef, all fish, eggs, some nuts, whey protein, some dairy (low fat milk, cheeses, yogurts)

Carbohydrates: sweet potatos, oats, brown rice, wheat pasta, wheat bagels, whole wheat breads, fruits, vegetables, some cereals

Fats: nuts (unsalted), egg yolks, olive oil, fatty fish (mackerel, salmon, herring), flax seed oil, natural peanut butter.

Good luck bro.
Pete

[NickHill1981]

Thanks alot
some good info there

[PaPaPumP]

Pete you forgot to mention ' a tin of pineapples' with tuna.


That's your trademark....well no uhhhhh.....boozin is, but let's just call it your 'back up'.

[Capital X]

Pete, I am impressed with your knowledge. I will have to look you up when I am serious about the AS.

Capital X

[Pete235]

Originally posted by PaPaPumP
Pete you forgot to mention ' a tin of pineapples' with tuna.
That's your trademark....well no uhhhhh.....boozin is, but let's just call it your 'back up'.

Trips...if they ever come up with a high protein alcoholic beverage...I'm golden!! Maybe I'll order a chocolate monkey made with whey protein...yeah...that's the ticket.

Cap...thanks bro. But I know more about nutrition than AAS at present. I trained naturally for 15+ years. This is the first year I ever did AAS...but my knowledge is growing and I'll help in anyway I can.