Sport help with diet

Sport Fitness
T

theilluminati

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Hey all,

I am starting the gym tomorrow where i will be doing weights and cardio 5-6 daysa week. My goal is to get cut while also gain a little bit of muscle alond the way....im not trying to be huge, just have a nice body.

I was wondering if any of you had a nice mock daily diet that i could look at and model mine after. From other threads people have told me i need a low cal diet, but was wondering if i could add a little muscle by having more cals.

I am also planning on taking multivitamins, flaxseed caps, whey protein and creatine (5 grams a day...no loading). If anyone else has some good advice on supplements that would be awesome too.

Btw, I am 6'2" and weigh 190lbs

Thanks,

TI
 
Since you're new to weights, I'd eat at maintenance and take advantage of the newbie gains...you might gain a little muscle and drop a little fat...but don't expect that to last forever, usually you can't do that.

Maintenance for you would probably be around 2800 calories. Set protein at 1gm per lb...so figure around 190-200g. Make sure you're getting your EFA's (6g of fish oil daily) and make sure you are eating properly after your training...i.e. Protein + carbs in your PWO meal and probably your PPWO meal as well.

If you want to put together something, some of us can critique it for you and offer suggestions for improvement.
 
right, by post WO carbs do we mean complex (breads, rice, etc) or fibrous (veg)???

also, which of the two do beans such as haricot or cannellini fall under?
thanks
ben
 
benelson101 said:
right, by post WO carbs do we mean complex (breads, rice, etc) or fibrous (veg)???

also, which of the two do beans such as haricot or cannellini fall under?
thanks
ben
Click to expand...

Definitely not fibrous...how would they be an effective carb PWO? There's barely anything to them.

I don't even know what those beans are. If it's a vegetable, no. If it's a starch, fine.
 
whats the point of a Post WO carb?

i looking to reduce the amount of body fat i have - i have a good training regime but am looking to up the cardio to shift it. ive been avoid post WO meal carbs as i eat at 9-10pm, so wasnt wanting to go to bed full of starch

wouldnt eating brown rice/bread/potatoes post workout cause an insulin spike and therefore stop continued fat burning?

thanks!
ben
 
Well, this is my plan...

--Cardio in the Morning--

BReakfast: Oatmeal and toast with peanut butter and fruit

Snack: fat free yogurt w/ fruit or some raw veggies w/ fat free dressing

Lunch: Chicken or turkey breast sandwich with raw veggies

--Lifting in late afternooon--

Snack: Post work out protein shake shake

Dinner: Large Salad w/ chicken breast strips or maybe some pasta

Water with everymeal except breakfast (OJ and milk then)

Not really sure how that sounds, but feel free to critique!! :)

TI
 
theilluminati said:
Well, this is my plan...

--Cardio in the Morning--

BReakfast: Oatmeal and toast with peanut butter and fruitEgg whites or some protein

Snack: fat free yogurt w/ fruit or some raw veggies w/ fat free dressingNeed some protein

Lunch: Chicken or turkey breast sandwich with raw veggies

--Lifting in late afternooon--

Snack: Post work out protein shake shake

Dinner: Large Salad w/ chicken breast strips or maybe some pasta
Dont know what time this is, but you may wanna eat something small before bed also
Click to expand...
Look in bold.
 
I have heard somepeople eating cottage cheese before bed....woudl that work??
 
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