pjw123
Senior Member
- Joined
- Aug 9, 2008
- Messages
- 107
- Reaction score
- 0
5 meals a day. Split good carbs/ protein/ fats by 35/45/20.
carbs:
potato
veggies
oats
brown rice
etc. be careful stay away from refined sugars
Protein:
chicken
fish (tuna, salmon (sometimes), tilapia, etc.
watch the red meat, its ***** and not good for your digestive system. once a week I would say, but do whatever.
EGG Whites!
Cottge Cheese
Straight Whey (no muscle milk, myoplex ****- its filled with sugars, art sweeteners and preservatives)
Fats:
from meat
nuts (almonds, peanut butter, etc.)
olive oil
etc.
There are variations of this, but split up breakfast to protein shake, to lunch, to shake, to dinner, to night shake.
In your shake make sure to have protein and carbs. For after workout, bet a bit of dextrose to get your insulin up (or just put in some fruit and honey, thats safer).
You need to figure out your ideal carb intake for your goals. I would say that each meal should be somewhere in the ballpark of 30 g protein, 25g carb, and howevr u split up the fats, just make sure you get enough of them.
Then lift hard, make sure it hurts at the end! sleep enough! drink enough water and don't overdo it.
This is the typical bodybuilder diet. Make sure to eat protein on off days because thats when ur body needs it to regrow the muscles u tore up in the gym.
trust me, if u do this u will definitely see results. Just make sure to eat enough but don't eat anything available like these guys are saying. Eat well. I am 150 lbs, 5' 9'', and have gotten my bench up to 300lbs. 1 rep max. If I could do that normally weighing 130 or so, anything is possible.
good luck
carbs:
potato
veggies
oats
brown rice
etc. be careful stay away from refined sugars
Protein:
chicken
fish (tuna, salmon (sometimes), tilapia, etc.
watch the red meat, its ***** and not good for your digestive system. once a week I would say, but do whatever.
EGG Whites!
Cottge Cheese
Straight Whey (no muscle milk, myoplex ****- its filled with sugars, art sweeteners and preservatives)
Fats:
from meat
nuts (almonds, peanut butter, etc.)
olive oil
etc.
There are variations of this, but split up breakfast to protein shake, to lunch, to shake, to dinner, to night shake.
In your shake make sure to have protein and carbs. For after workout, bet a bit of dextrose to get your insulin up (or just put in some fruit and honey, thats safer).
You need to figure out your ideal carb intake for your goals. I would say that each meal should be somewhere in the ballpark of 30 g protein, 25g carb, and howevr u split up the fats, just make sure you get enough of them.
Then lift hard, make sure it hurts at the end! sleep enough! drink enough water and don't overdo it.
This is the typical bodybuilder diet. Make sure to eat protein on off days because thats when ur body needs it to regrow the muscles u tore up in the gym.
trust me, if u do this u will definitely see results. Just make sure to eat enough but don't eat anything available like these guys are saying. Eat well. I am 150 lbs, 5' 9'', and have gotten my bench up to 300lbs. 1 rep max. If I could do that normally weighing 130 or so, anything is possible.
good luck
