Need Nutrional Help

[Giovanni]

I have always had problems with the nutritional part of body building. I know, it's one of the most important. I have a ruff idea of what to do but I know it's my biggest downfall and my results would be so much better if I could get my diet perfect. How did you bros learn this part of it? Has anyone used a nutrionist? I need some help.

[Grizzly]

Read. That's how. Read everything that pertains to muscles and nutrition. Now, I know this is a revolutionary idea, but you might think about reading the...dum, dum, daah!...NUTRITION FORUM. Just a guess, but, judging from the title, I'd bet that's where some information on diet/nutrition can be found.

[Phreezer]

And a lot of it has to do with your goals.. Cutting, bulking, maintenance..etc...

But Grizz is right.. the best place is the Nutrition forum.

[freedomfighter]

Goto t-nation.com and do a search for "diet". This should help.

Freedomfighter

[Giovanni]

I have done a lot of reading but I do not feel that I am where I need to be. In addition, people on the nutrition forum don't answer questions. I have been looking to hire a nutritionist but I need someone that is from this scene and understands my goals. All I can find is nursing home/hospital nutrionists

[j martini]

Give us some info on what you are trying to achieve bulking or cutting what your current bodyweight is and bodyfat and what sort of metabolism you have were you the chubby kid or thin lean kid

[Giovanni]

I am 5'7" currently at 203 lbs and about 18% BF. I am trying to bulk up and on at the moment. Week 1.5 of 12. I am trying to do a 40 % Carbs,40% Proteins and 20% fats. I have a tuff time making up the meals (in ref to proportions). I also would love some help as far as how you prepare your meals to make them easier to enjoy. In the past, I have looked at my food as fuel and tried to over look the lack of taste. It is starting to get to me. This will be my last bulking cycle for a while and I would like to cut up in about 3 months. So again, my diet will have to change. I was thinking 20 carbs, 40 protein, and 20 fats.

I appreciate any help you can offer!

[j martini]

Make sure you are weighing your food so that you know exactly how much your eating per day. I would up the carbs a little maybe to about 50% protein 35% and fat 15%.
I know that the diet can get to you but when you are bulking dont worry about using condiminments like low fat mayo, barbecue sauce, and tomato ketchup. And i know everyone hates oatmeal but adding a few scoops of protein powder to it can make all the difference.
Tell me how many calories you are shooting for each day and i will make out a sample diet

[Giovanni]

I have been trying to eat around 4,000 calories.

[j martini]

Meal 1
100g oatmeal
3 scoops protein powder(dont know which you use mine has 22g protein per scoop)

Meal 2(post workout change this to whenever you train)
70g glucose
50 g protein
5g creatine
10g glutamine

Meal 3
500g baked potato(pre cooked weight)
250g tuna with some low fat mayo

Meal 4
Weight gainer( i recommend N LARGE 2 by PROLAB 4 scoops)

Meal 5
100g brown rice(pre cooked)
300g chicken(pre cooked)

Meal 6
300g salmon
2 scoops N LARGE 2
2 bananas

Hope this helps

[Giovanni]

Yeah it helps but how do you mix things up? Do you have an example of a weekly meal plan of your own? What types of foods do you eat through out the week?

[Bob Smith]

Originally Posted by freedomfighter

Goto t-nation.com and do a search for "diet". This should help.

Freedomfighter

T-mag, t-nation, whatever they feel like going by this month, sucks ass. Other than Chad Waterbury, they havent had a decent writer in at least 2 years.

If you want real nutrition info with all the nuts and bolts, the best is www.bodyrecomposition.com Its Lyle McDonalds site and forum. He is arguably one of the top 10 nutrition experts in the country, and his focus is on athletes and BBers.

[Giovanni]

Thanks Bob. I was not seeing anything worth while on T-Mag.