Sport List of foods

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Okayieman2

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Hi everyone, I'm new to this site. Since I was 13-14 (I'm 18 now), I worked out on and off, was not able to focus on working out for months without stopping. Now I got my goals set on working out heavily over the summer. I'm 5'9, weight 150 pounds, am in okay fit for the most parts. I do not really have much muscle arms, have moderation strong chest, good broad shoulder, average legs. I plan to work out for the next 6 months, everyday with one day off a week. My main goal of what I want to gain out of my body is strong, broad, lean but muscular (like Christie Bale from America Psycho, that's the kind of body I'd like). I have somewhat of a pooch in my belly so I will be doing some heavy cardio almost everyday. Okay now you have got to know me enough in this area, let get to diet. I am not looking to be on strict diet at all. I will eat 3-4 meals a day, the last one being at 8pm. I want to eat healthy foods (not just for my work-out but because I want to be even in a better shape mentally as well) that would help to give me extra "good fats" to burn in order to gain more body fat and muscle. At the same time, I would like to avoid eating any foods that could increase my pooch, although not too strictly since I will be doing heavy cardio and foods that are just plain bad. So please, list good stuff/

As far as I know

1.Eggs
2.Bread
3. Chicken (is that okay?)
4.veggies
5.Salad
6.Fruit, banana, strawberry
7.Peanuts

List some more I can't think of or do not know that would help with my goals. Thanks
 
Proteins-
-Chicken breasts
-Turkey
-Whey Shakes
-Fish (tuna, mahi, flounder, salmon)
-Lean steak
-Egg whites
-96% lean ground round


Carbs-
-Whole grain bread
-Oatmeal (non-instant)
-whole grain pasta
-white/red potatoes (not russet)
-Beans
-Fruits
-Green Veggies
-Yams
-Lentils
-Pita Bread
-Rice (non-instant)
-Whole grain Breakfast Cereals

Fats/dairy-
-Peanut Butter
-Flax seed oil
-Almonds/nuts in general
-Sunflower seeds
-Avocados
-fat free Cottage cheese
-2%/skim milk
-2%/non-fat Cheese
 
What kind of foods should I go for mentioned in the above that will help me to gain more muscle (while having enough fats to burn to get bigger) while avoiding gaining bad fat, especially fat that goes to my belly?
 
There are some flaws in your plan. To get more muscular you will need to nurture your metabolism by eating every 3 hours, eat a protein and good carb (use the list above) at every meal, workout heavy with weights (but get used to them first!!!), do varying cardio intensity/time sessions, and stay hydrated.

I am glad you are gun ho about it, but I recommend learning a bit more about the body and how it works. Otherwise you'll lead to over-training, injury, or not enough gains for the effort.

Have you checked out an ebook by Tom Venuto? He is really good about building muscle, while burning fat. It's one of the few ebooks I recommend besides my own.
 
I do not want to burn fat expect for my belly unless you're talking about eating more and burning fat to gain bigger muscles. Remember I am looking for muscle like Christie Bale, which in my opinion does not require strong diet. But I'll try to eat every 4 hours instead of three with foods listed above. How long does it takes to get used to heavy work-out, like weight lifting? I don't remember since it had been a while I was serious about it but I'd say do it two times a week for about a month, start out light with just arms weight lifting (before I use variety of weight lifting like machine or different way to work out my arms) and then go on to do whatever I want to use right?

How do I work on my arms three times a week if I get sore? How do I prevent that from happening? Is it okay to work out on my arms (or any muscle group) when it is sore? Do I get used to it until I change my routiune like getting used to do 4 sets of 15 reps each on arms, then increase few pounds?
 
Christian Bale... as in American Psycho... doesn't have a good diet? I think he does. And if he doesn't... you can forget it because he has genes of 5 gods. Which you most likely don't have.

You cannot lose fat from one area of the body. You have ab fat? Crunches will not get rid of it. You cannot spot reduce. To lost ab fat you MUST reduce OVERALL body fat.

There are only a few ways to reduce overall body fat. And those ways require proper nutrition, cardio, strength training, rest and hydration. How you do each of those things will vary according to you and your goals.

You will be sore when you first start working out. I recommend you invest in a personal trainer, or a program that lays things out for you. I gave you one of my favorite resources for that. Tom's book rocks.

Christian Bale
 
actually i read about christian bales diets and workouts from various films. It was big talk from how he changed from that movie to the machinest to batman. He went throught vigorus training and had to take in alot of lean protein. He ate very clean and worked out 6 days a week. So if that is what you want to achieve know you are going to have to really really work to achieve it. Also toms book is good and a sure fire way to get you there if you follow it.
 
Trainer Lynn said:
Christian Bale... as in American Psycho... doesn't have a good diet? I think he does. And if he doesn't... you can forget it because he has genes of 5 gods. Which you most likely don't have.
Christian Bale
Click to expand...

Completely agree!! Have you seen Batman? His body ROCKS in that movie and he had to go through a very strict program to gain muscle like that, especially after losing so much weight from the Machinist...

I left the picture for eye candy LOL
 
He work out six times a week? For anyone who do the same, how do you do it while allowing your soreness to heal to allow muscle growth?
 
You cannot jump into a hard core routine. You must start slowly with cardio and weights. If you work biceps today, let them rest tomorrow. If you're just beginning... try a full body strength training routine 2-3 days per week. The other days are cardio. Always leave 1 day of total rest.

You should never be in pain. If you have a dull achey feeling after your workout, that's okay. It should lessen as you get used to working out. Besides you won't work the same muscles tomorrow... so they'll get rest there as well.
 
Dude, I know that. But will I ever be able to work out on my arms like 2-3 times a week after a month of working out and getting used to it? Don't arm sorness usually takes 2 days after the day you work out to fully heal? No matter how long you have been working out for?
 
The DOMS (delayed onset muscle soreness) goes way once you get used to things. Yes you can work the arms out 2-3 times per week, but that's maximum.

Bodybuilders only work each muscle group out 1-2 times per week, but that's because they go so heavy and hard with the weights. If you do a full body routine with starter weights (little lighter so you can focus on form) you can hit the bicep on Mon/Wed/Fri as an example.

How long your arms stay sore is dependent on you. Everyone is different. Some people never get sore. Others are always sore. Some only get sore when first starting a new exercise. So "dude" I recommend you do a little searching for a starter routine and actually do it. Then ask questions as you progress.
 
Working out six days a week doesn't mean you do a bench press six days in a row. I workout six days a week. Some days with strength training and cardio, somedays just cardio. Rest is important no matter how advanced you are and in the beginning things may take a little longer to warm up to. There is no need or reason for you to train your arms more than 3 times a week.

Its different for whatever you desired results are. You really shouldn't cop an attitude with people 1. trying to answer your questions and 2. when you aren't even at a basic level of knowledge on the subject. You have shown that you don't by statments like "I don't think that takes a strong diet". So take it or leave it but show some respect to the people trying to help you.
 
I wasn't giving anyone an attitude. And what I said was it doesn't necessary takes a strict diet to get a great body.

Now I wasn't even planning to work out my arms 6 times a week. Just two times a week would be perfect and was just wondering if it would be possible in a month after I get used to working out.
 
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