Correct Diet Plan

wawaman

I am getting back into gym going after a while away and am determined to give it a proper go (eg diet) this time. I was just wondering if anyone had any suggestions for meal plans for a couple of weeks until i get on my feet fully and branch out

Alf Veedersane

wawaman wrote: »

I am getting back into gym going after a while away and am determined to give it a proper go (eg diet) this time. I was just wondering if anyone had any suggestions for meal plans for a couple of weeks until i get on my feet fully and branch out

Meat and vegetables is always a good starting point.

The less processing the better.

What is your existing diet like?

wawaman

Ive cleaned it up a lot lately (cutting out alot of crap) but it wouldnt be near the level (either calorie or content wise) to build muscle

Alf Veedersane

wawaman wrote: »

Ive cleaned it up a lot lately (cutting out alot of crap) but it wouldnt be near the level (either calorie or content wise) to build muscle

But what is it?

If you post up a typical day's diet, people can suggest tweaks and changes that will get your diet closer to facilitating muscle building (presuming the work is put in)

wawaman

Ok, yesterdays diet was:

B/Fast: Home Made Smoothie (s/berries, b/berries, banana, 2 spoons greek yogurt, protein powder, milk)

Snack: Cup Tea & homemade protein bar

Lunch: homemade bolognese & gluten free spagetti & Apple

Dinner: Mashed Potato, green beans, Carrots & homemade turkey meat loaf

Snack: Cup Tea & 2 rich tea biscuits

I would also drink approx 1.5 litres of water during the day

ThinkProgress

Brown rice - try to eat plenty in a lot of your meals.

Chicken - same as brown rice, you can't go wrong if you base fair amount of meals on these two superfoods.

Fruit - it's not something i'd prioritize if you're looking for lean gains. (just my opinion - some paleo advocates will disagree)

Veg - important for vitamins and minerals - and they will help you eat less calories overall. (try not to over complicate this, eat some veg regularly - but your staple carb source should be something like brown rice / wholegrain pasta / sweet potatoes etc)

Fat - low fat cheese is good, you can incorporate it into many different dishes. It will give you your calcium and it also has plenty of protein too. (some eggs, nuts and avocados will be beneficial too)


Always consider macronutrient ratios when putting together any meal. (Even when snacking - with the exception of evening snacks, which should be lower in carbs)

There are only 3 macros - carbs / protein / fat - I would suggest carbs: 50% protein: 30% fat: 20% as a solid starting point. (you can mess around with those numbers a bit to your own liking)

You don't always need to be exact - just try to think balanced when putting your meals / snacks together.

Zillah

ThinkProgress wrote: »

Fruit - it's not something i'd prioritize if you're looking for lean gains. (just my opinion - some paleo advocates will disagree)

Or, y'know, anyone that understands nutrition.

Fruit is awesome and the fibre offsets the sugar.

Alf Veedersane

wawaman wrote: »

Ok, yesterdays diet was:

B/Fast: Home Made Smoothie (s/berries, b/berries, banana, 2 spoons greek yogurt, protein powder, milk)

Snack: Cup Tea & homemade protein bar

Lunch: homemade bolognese & gluten free spagetti & Apple

Dinner: Mashed Potato, green beans, Carrots & homemade turkey meat loaf

Snack: Cup Tea & 2 rich tea biscuits

I would also drink approx 1.5 litres of water during the day

Your best bet is to start tracking with MyFitnessPal to see how much you're getting on board and what the macro breakdown is.

That way you can see the specifics of what you need to address.

The food quality looks fine especially since you're making the likes of bolognese from scratch.

ThinkProgress

Zillah wrote: »

Or, y'know, anyone that understands nutrition.

Fruit is awesome and the fibre offsets the sugar.

Some fruit can be beneficial, but consuming fruit as your main source of carbs is not suitable for someone looking to make lean gains in muscle. (but I understand that's a point many of us would debate)

Most people I've seen, that have lost significant body fat and gained lean muscle, have eaten fruit in moderation. (some have excluded fruit in favor of healthy grains and vegetables)

But there's many ways to skin a cat - this is my way!

ThinkProgress

ThinkProgress wrote: »

Brown rice - try to eat plenty in a lot of your meals.

How come?

Hanley

This is worth 10 minutes of your time.

https://www.youtube.com/watch?v=qOIt32DheF4

ThinkProgress

Deleted User wrote: »

How come?

Excellent for slow release energy. Also has decent amount of protein in it - combined with the fibre makes it an excellent choice for your staple carb source.

Elite bodybuilders have used it for years when trying to build lean muscle mass. (the OP mentioned wanting to build muscle)

It's also VERY cheap and versatile. You can buy lots of it and keep it in your kitchen cupboard... it doesn't go off for a long time.

This is another reason to not base your diet around fruit (or veg) - although not the most important factor obviously.

Also, if you are inclined towards tracking your calories and macros - it's much easier to measure than fruit or veg.

Hanley

Here's the simplest way to approach it;

Breakfast: 3 eggs w/ bacon & veg in omelette form

Lunch: 200g of chicken, turkey or pork w/ rice (weigh 50g weight uncooked, boiled in water) & loads of veg

Dinner: Same as lunch

See how many kcals that gets you based off the above, supplement with protein shakes and whatever other foods you want to hit the requirements in the vid.

Means you eat 3 great meals a day, fulfil your protein requirements, and still get to eat some ****e if y want.

MagicMarker

What veg do you put in an omelette other than tomatoes or mushrooms?

Personally, I roast up a chicken at the weekend and add a generous helping of it to my omelettes, delicious! Add a bit of grated cheddar if you're feeling particularly gluttonous.

Hanley

MagicMarker wrote: »

What veg do you put in an omelette other than tomatoes or mushrooms?

Personally, I roast up a chicken at the weekend and add a generous helping of it to my omelettes, delicious! Add a bit of grated cheddar if you're feeling particularly gluttonous.

Peppers, spring onion, spinach, par boiled carrots, anything else you'd normally eat...

Alf Veedersane

MagicMarker wrote: »

What veg do you put in an omelette other than tomatoes or mushrooms?

There isn't a veg that won't go in there.