I'm trying to engineer a diet to help catalyze my workout scheme. I'm a guy, almost 23 years old, and about 2 months ago I had surgery done on my foot to remove a permanently inflamed sessimoid bone. I'm still sortof recovering from the surgery, but in the next four months, I'm attempting to get involved in running several times a week, taking martial arts classes, increasing my flexibility, and possibly, near the end of that four month period, weight training. At the moment, my legs are horribly week from being off my feet for a while, but my upper body is in pretty good shape.
My diet, when last I worked out on a regular basis, consisted of the following:
Unlimited fruits, vegetables and proteins (only roasted chicken, certain nuts like almonds and walnuts, and legumes)
A small amount of carbohydrates each day (usually only a portuguese roll or a few slices of raisin bread; barely ever starchy carbohydrates like rice or pasta)
Very little dairy (only milk and occasionally yogurt)
Once a week I'd go all out and eat a meal that was really bad for me, like a box of pasta with a lotta cheese, a whole pizza or as much chinese food as I could shove down my throat. I would get lots of calcium by drinking only calcium orange juice, and would almost never eat or drink anything with dairy in it.
Now, everything I'm doing to work out for the next few months is done to crosstrain for martial arts. I do lots of crunches and pushups, lots of stretching for flexibility, and when my legs are feeling a little bit better, I'll be doing a lot of stamina training. And of course, I'll be taking a lot of punishment from the actual martial arts classes.
How should I alter my diet from what it used to be to get the most out of the next four months? I need lots of energy and lots of muscle-building potential. Also, my bones have proven in the past to be a little weak (I've gotten too many stress fractures to count), so anything I could do to improve my bone density (or whatever it is that keeps bones from being broken) would be extremely helpful as well.
Thanks in advance!
My diet, when last I worked out on a regular basis, consisted of the following:
Unlimited fruits, vegetables and proteins (only roasted chicken, certain nuts like almonds and walnuts, and legumes)
A small amount of carbohydrates each day (usually only a portuguese roll or a few slices of raisin bread; barely ever starchy carbohydrates like rice or pasta)
Very little dairy (only milk and occasionally yogurt)
Once a week I'd go all out and eat a meal that was really bad for me, like a box of pasta with a lotta cheese, a whole pizza or as much chinese food as I could shove down my throat. I would get lots of calcium by drinking only calcium orange juice, and would almost never eat or drink anything with dairy in it.
Now, everything I'm doing to work out for the next few months is done to crosstrain for martial arts. I do lots of crunches and pushups, lots of stretching for flexibility, and when my legs are feeling a little bit better, I'll be doing a lot of stamina training. And of course, I'll be taking a lot of punishment from the actual martial arts classes.
How should I alter my diet from what it used to be to get the most out of the next four months? I need lots of energy and lots of muscle-building potential. Also, my bones have proven in the past to be a little weak (I've gotten too many stress fractures to count), so anything I could do to improve my bone density (or whatever it is that keeps bones from being broken) would be extremely helpful as well.
Thanks in advance!