I want to improve my diet!

themacdaddy

Hi All,

I need to call on all your wisdoms.
Right, I am 24 ...about 6ft tall and weigh around 12.3 stone!
I have always had a good metabolism and so could always eat what I want and remain skinny. I play loads of sports and train regularly but still have a very poor diet!

I want to basically improve that as I am worried that eventually it will catch up on me! I had always been a skinny guy so I went to the gym over a year ago now and since bulked up a fair bit.

I noticed my fitness had dropped a little since doing weights but I hear that is the trade off between muscle and fitness. Anyway I eat my fair bit of trash and I am not a great cook so usually (not always) I will come home from work or after training and throw on chips and something else... Usually chips are always involved as they are simple to make!

So I want to get advice on what foods I should eat instead of chips and then snack in between meals and stuff. I do make pasta meals and rice but usally when I am wrecked after work and training I usally just throw on wahts easy to make.

Can ye advise on what foods I should eat and foods I should stay away from.

Any help would be very much appreciated.

Thanks,
Eddie

corkcomp

have you read the nutrition stickies? some very good advice on there ..

themacdaddy

No sorry I haven't. In hindsight I probably should have looked there first. I will have a look now

Nowler

Hey bro.
Foods you should eat are pasta,rice,oatmeal,potatoes,a bit of cheese,wholemeal bread,nuts.
You should prolly stay away from greasy foods like chips but on a bulk every now and then is ok i suppose.
You should eat 5-6 times per day, bout 3 hrs apart.
If your gaining weight as is you couldn't be doing to bad.
The cleaner you keep the diet the better you will look.

Im sure your aware of the amount of protein you need to consume, right?

Al_Fernz

Chips are easier to cook then pasta/rice?

Nowler

Their not healthy though, a LOT of fat in them.

Al_Fernz

Nowler wrote: »

Their not healthy though, a LOT of fat in them.

I know. I was quizzing the OPs preference towards cooking chips (oven or otherwise) because he believes they are easier to cook.

Nowler

lol, oh right

themacdaddy

Nowler wrote: »

Im sure your aware of the amount of protein you need to consume, right?

No mate. To be honest I am not sure. As I said I could always eat what I wanted before so I kind of neglected all the healty eating and even the reading up on it! I do take protein after the gym alright. Its Syntha 6. But I only take it after the gym.

I guess I just need to get more educated in this area but when you look on the net you seem to get conflicting information on what to eat and what not to!

themacdaddy

Al_Fernz wrote: »

Chips are easier to cook then pasta/rice?

Well to be honest they prob aren't but I suppose they are slighty tastier. I do love rice and pasta dishes so I guess I need to make the effort to eat more of the good stuff!

Nowler

themacdaddy wrote: »

No mate. To be honest I am not sure. As I said I could always eat what I wanted before so I kind of neglected all the healty eating and even the reading up on it! I do take protein after the gym alright. Its Syntha 6. But I only take it after the gym.

I guess I just need to get more educated in this area but when you look on the net you seem to get conflicting information on what to eat and what not to!

Alright,
You should eat 1.5g of protein per lb of weight.
Protein- chicken, fish, steak, eggs are the main 1's i eat not including protein shakes, best to get your protein from whole foods.
I consume a 20g shake b4 my workout and a 40g shake after, then at night b4 bed i consume a 40g cassin protein shake.

Your gonna have to read the back of packs to see what your eating, you'll get used to it quickly.

Eat bout 3500calories per day in a ratio of carbs/protein/fats, 50%/30%/20%

Al_Fernz

themacdaddy wrote: »

I guess I just need to get more educated in this area but when you look on the net you seem to get conflicting information on what to eat and what not to!

Yeah its annoying alright. Different dietary approaches work for different people, so advice is always going to differ. I just try to get the fundamentals right and let the rest fall into place. If things are going well then keep doing what you're doing. If not then tweak and evaluate your progress.

Sure protein is important post workout. However, its always important for muscle building, recovery and performance. Make sure to supply your body with sources (diverse if possible) of protein consistantly throughout the day.

The fundamentals as I see them are below (*I apologise if I leave anything out)

- Correct amount of calories
- Protein with every meal
- Get some veg in there-Green ones are good
- Minimize sugary food like sweets, coke etc
- Fats are important too - oils, fish, nuts, eggs etc.

Nowler

Saturated fats are the bad 1's

Al_Fernz

Nowler wrote: »

Saturated fats are the bad 1's

That's a bit of a blanket statement TBH. There's nothing "bad" about saturated fats. They are essential for test and other hormone production. Cutting them out or restricting them to a significant extent is not a good strategy.

IMO you don't need to worry too much about your level of saturated fats OP. By making sure you are eating the correct foods you will probably arrive at the optimal level of saturated fats anyways. Fundamentals first.

Nowler

Al_Fernz wrote: »

That's a bit of a blanket statement TBH. There's nothing "bad" about saturated fats. They are essential for test and other hormone production. Cutting them out or restricting them to a significant extent is not a good strategy.

IMO you don't need to worry too much about your level of saturated fats OP. By making sure you are eating the correct foods you will probably arrive at the optimal level of saturated fats anyways. Fundamentals first.

The total amount of fat you eat, whether high or low, isn't really linked with disease. What really matters is the type of fat you eat.
The "bad" fats—saturated and trans fats—increase the risk for certain diseases. The "good" fats—monounsaturated and polyunsaturated fats—lower disease risk. The key to a healthy diet is to substitute good fats for bad fats—and to avoid trans fats.

Keep your saturated fats as low as possible and supplement with fish oil tablets and flaxseed oil which contain the EFA's (fats you need)

pseudonym1

hi OP
I have changed my diet recently also - always liked eating healthly but bluked up. Planning a shopping list that works for you is key. Personally I buy my fruit veg locally 2/3 times per week.

Dont know if this will be any relevence but really working for me

Invest in blender/smoothie maker, each morning throw 2 teaspoons of muaka honey spiriliuna udos oil and linseed -This morning had 2 small bananas half pink grapefruit and kiwi nyom nyom..

Bring lunch so dont have to eat crap out - plus saves you a mount.

Also absolutly love spinich but as it goes off quickly I freeze it and add fistfulls to lunhes din dins.

Stir frys rock for when your exhausted in evening as do Marks and spens meals to go. Fish is quick and yummy.

Go to local health shop stock up and you will feel benifits of eating better in no time. It quickly becomes habbit and wont want to revert

themacdaddy

Thanks alot guys. All that information will really help.
Does anyone have some recommended reading material for me. Something a newbie would understand easily! As I say I am not in bad shape at the moment but feel it could happen if I don't try do something about it! Seriously though all your posts were very helpful!

Nowler

Check out this place
http://muscleheads4life.proboards58.com

Just post a question there and we'll help you out

themacdaddy

Nowler wrote: »

Check out this place
http://muscleheads4life.proboards58.com

Just post a question there and we'll help you out

Thanks Nowler. I will try have a good read of it tonight and see if I have any questions for you!

Thanks again

Nowler

No prob

Al_Fernz

themacdaddy wrote: »

Thanks alot guys. All that information will really help.
Does anyone have some recommended reading material for me. Something a newbie would understand easily! As I say I am not in bad shape at the moment but feel it could happen if I don't try do something about it! Seriously though all your posts were very helpful!

The following may be of interest OP:

http://www.t-nation.com/free_online_article/sports_body_training_performance_diet_nutrition_bodybuilding/nutrition_for_newbies

Al_Fernz

Nowler wrote: »

Keep your saturated fats as low as possible and supplement with fish oil tablets and flaxseed oil which contain the EFA's (fats you need)

By that line of thinking you could justify the exclusion of eggs, beef and lots of other great nutrient rich food - which is just plain stooooopid.

Nowler

Al_Fernz wrote: »

By that line of thinking you could justify the exclusion of eggs, beef and lots of other great nutrient rich food - which is just plain stooooopid.

Listen <Snip>
You do what you want to do ok.
Im gonna keep doing and recommending everything i post ok!!

What are you trying to say?
Eat as much sat and trans fats as you like?

Nowler

AND
i never recommend beef when cutting it too has a bit too much sat fats

corkcomp

on the topic of sat fats, yeah they are not the best and the common advice seems to be increase non sat fat like olive oil etc ... why cant people accept that there is a middle ground here, the same as carbs, protein or any other nutrient? Limiting sat fats is a good idea but it doesnt mean you cant enjoy beef / eggs in moderation but its not a licence to eat crap all day or eat 10 whole eggs! i dont think a normal sized portion of lean beef cooked properly has too much sat fat?

Nowler

corkcomp wrote: »

on the topic of sat fats, yeah they are not the best and the common advice seems to be increase non sat fat like olive oil etc ... why cant people accept that there is a middle ground here, the same as carbs, protein or any other nutrient? Limiting sat fats is a good idea but it doesnt mean you cant enjoy beef / eggs in moderation but its not a licence to eat crap all day or eat 10 whole eggs! i dont think a normal sized portion of lean beef cooked properly has too much sat fat?

Trans fats are the ones you REALLY want to avoid. I think as long as your Sat fats come from HEALTHY sources like nuts and olive oil, you should be fine consuming A LITTLE. Just don't get carried away and eat too many Sat fats either.

smashey

Nowler wrote: »

Listen <Snip>
You do what you want to do ok.
Im gonna keep doing and recommending everything i post ok!!

What are you trying to say?
Eat as much sat and trans fats as you like?

No, you listen and listen good.

If you want to keep posting here, you better learn some manners.

Infracted.

/edit. Your second infraction in one day. At this rate you'll be gone before midnight.

Nowler

smashey wrote: »

No, you listen and listen good.

If you want to keep posting here, you better learn some manners.

Infracted.

/edit. Your second infraction in one day. At this rate you'll be gone before midnight.

Damn.
How many b4 im gone?

I'll watch my mouth

Al_Fernz

Nowler wrote: »

Listen <Snip>
You do what you want to do ok.
Im gonna keep doing and recommending everything i post ok!!

:eek:

Nowler wrote: »

What are you trying to say?
Eat as much sat and trans fats as you like?

I'm saying that your suggestion keeping saturated fats as low as possible (*see below) is not good advice. I thought I made that pretty clear in my previous posts. I didn't even mention trans fats either.

Nowler wrote: »

Keep your saturated fats as low as possible

Nowler wrote: »

AND
i never recommend beef when cutting it too has a bit too much sat fats

I don't think this is applicable to this thread. The OP is not a bodybuilder or looking to "cut." He is just looking to pick up some basic dietary advice to improve his health and well-being.

Nowler

Im telling him a CLEAN way of adding that mass, you don't need to be a bodybuilder to eat healthy.

<Mod snip>

Al_Fernz

Nowler wrote: »

Im telling him a CLEAN way of adding that mass, you don't need to be a bodybuilder to eat healthy.

Adding mass while "cutting?" Eliminating as much saturated fats out as possible but consuming "a little"? Some of your advice appears to be contradictory.

The OP just wants to get his head around the nutritional basics first. Although your intentions are probably good, you seem to be clouding the issue of what constitutes good nutritional basics.

Nowler

There has been a lot of arguements bout sat fats, i did a bit more researching bout it a some agree with me but more say that you can consume 10% of your daily calories as sat fats aslong as they come from healthy sources.
Although id be right if he was cutting, you right in this situation i suppose.

Sorry bro,
lol i was getting worked up over this :pac: