Sport How do I know whats good for my diet and what should I put in it?

[Gus1]

I've stopped progressing at the gym, and havent really been moving anywhere for a while. I read the weight training 101 sticky (as i have a few times), also the nutrition sticky, and have found out the following things..

My BMR is 2206 calories
I need 184g of protien for a healthy diet a day
I need between 5-7 meals a day
I need to be in (or create or whatever) a calorie surplus (which i don't understand)
I need protien/carbs/fats at every meal (but where does fruit and veg come into this?)

I don't understand how to make my diet and what I need to put in it.

123lbs/56kgs
5ft 8"/173cms
14 years old

What should I put in my diet?

 

[davidjr74]

I've stopped progressing at the gym, and havent really been moving anywhere for a while. I read the weight training 101 sticky (as i have a few times), also the nutrition sticky, and have found out the following things..

My BMR is 2206 calories
I need 184g of protien for a healthy diet a day
I need between 5-7 meals a day
I need to be in (or create or whatever) a calorie surplus (which i don't understand)
I need protien/carbs/fats at every meal (but where does fruit and veg come into this?)

I don't understand how to make my diet and what I need to put in it.

123lbs/56kgs
5ft 8"/173cms
14 years old

What should I put in my diet?

You don't neccessarily have to be in a caloric suprlus; but if you all you can more easily add muscle which will help your lifts. This is called "bulking" where you eat a little more then usual to add some muscle each weight accepting a little fat gain. The fat you will try to burn off after called "cutting" while maintaining your muscle with a high protein diet, heavy lifting scheudle.

In your diet you need some quality protein, complex carbs, and good fat into your diet. But in general you should be eating Lean Meats, Chicken, Turkey, Any kind of fish, Oats, Veggies, Fruits, Peanuts, Almonds. And should be avoiding the really bad foods like Chips or Soda.

 

[Hookish]

I've stopped progressing at the gym, and havent really been moving anywhere for a while. I read the weight training 101 sticky (as i have a few times), also the nutrition sticky, and have found out the following things..

My BMR is 2206 calories
I need 184g of protien for a healthy diet a day
I need between 5-7 meals a day
I need to be in (or create or whatever) a calorie surplus (which i don't understand)
I need protien/carbs/fats at every meal (but where does fruit and veg come into this?)

I don't understand how to make my diet and what I need to put in it.

123lbs/56kgs
5ft 8"/173cms
14 years old

What should I put in my diet?

You can use this one

 

[Gus1]

You don't neccessarily have to be in a caloric suprlus; but if you all you can more easily add muscle which will help your lifts. This is called "bulking" where you eat a little more then usual to add some muscle each weight accepting a little fat gain. The fat you will try to burn off after called "cutting" while maintaining your muscle with a high protein diet, heavy lifting scheudle.

In your diet you need some quality protein, complex carbs, and good fat into your diet. But in general you should be eating Lean Meats, Chicken, Turkey, Any kind of fish, Oats, Veggies, Fruits, Peanuts, Almonds. And should be avoiding the really bad foods like Chips or Soda.

OK thanks. But where should I be putting these foods into my diet and how much should be in there? Btw, you've made it a lot simpler for me already.

 

[malkore]

Another comment: BMR is BASAL metabolic rate, which means "this is my 'laying around doing nothing caloric need"

since I assume you walk around, and do some activities, plus weight training and cardio...you need to take your BMR and multiply by about 1.4.

In other words, if you want ot put on muscle mass, gradually increase your calories by 100 per week, until you're around 2800 cals a day. Keep going until you gain 1lb a week. If diet is right and training is good that pound should be mostly muscle mass.

 

[Gus1]

Another comment: BMR is BASAL metabolic rate, which means "this is my 'laying around doing nothing caloric need"

since I assume you walk around, and do some activities, plus weight training and cardio...you need to take your BMR and multiply by about 1.4.

I thought the bmr was the number after you had multiplied it by 1.1-1.4. Now you say that, I understand it. But i have already multiplied it (1.3).

In other words, if you want ot put on muscle mass, gradually increase your calories by 100 per week, until you're around 2800 cals a day. Keep going until you gain 1lb a week. If diet is right and training is good that pound should be mostly muscle mass.

Thats the bit I'm trying to figure out. I know what I need (thanks jmanjman47), I just don't know how much I need of it and when to eat it.

 

[Gus1]

could anyone else help me with putting together a diet?