question about diet

[imarockstar]

whats up fellow djs. got a question. i started going to the gym a month ago. im just wondering what i should be eating. i work 8 hours from 8am-4pm. in the morning, i eat a bowl of plain cheerios before i go to work. at 10 i eat a nutragrain bar. 12 i usually eat a turkey or ham sub on white bread. when i get home, i usually eat some kind of beef, hamburger etc. with some bread and sometimes a veggie.

i guess im wondering should i eat a big dinner before i work out, or just a snack. or should i eat a snack, work out, and then eat my dinner. and if the foods im eating during the day are good enough. im lean, i dont really need to lose weight, maybe just a small percentage of body fat, really im just trying to build some muscle, but not to the extreme of a bodybuilder. that about wraps it up, thanks

 

[eaturmcts]

Add a Scoop or two of whey protein powder to meals 1 and 2, at 12, turkey is better, so is whole wheat, continue with eating when you get home, and make sure you take in a meal after your workout.

I dont like to discuss diet in great detail, because i'll be here until im 45 years old (Im 20 now)...I talk like a women when it comes to this stuff!
But In general if you want to look better naked:
1. Protein with every meal, no exception (aim for 40-60g depending on goals and bodyweight) -> Protein is needed to build muscle, bottom line. Increase Metabolism through thermic effect of feeding.
2. Eat every 2-4 hours. This keeps the metabolism revved to help you burn calories when your doing nothing.
3. Eat Veggies/fruits with every meal. Green Veggies when trying to lean out. -> This is primarily for fiber and vitamins, plus all the roughage in the stomach keeps you from overeating.
4. Include some type of healthy fat with every meal. -> Health reasons, such as better joint health, cholesterol levels, etc. Also manages insulin levels throughout the day.
5. After you workout: Go for protein and carb meals :ie: chicken + rice or steak and potatos, all other meals should be Protein + fat + veggies/fruits -> An insulin spike post workout will NOT store bodyfat, and insulin is anti-catabolic in literature and with Leucine "the trigger of protein synthesis in the body" from protein, you are in a win-win situation.

Ill include a food list to help with food choices and shopping below:
Protein
Chicken (skinless)
Turkey (skinless)
Beef (Lean cuts i.e.: round, sirloin, rinsed ground beef, etc)
Pork (Lean cuts, i.e.: tenderloin, fat trimmed off of chops, etc) àusually higher in fat
Seafood (Salmon, tuna, shrimp, lobster, etc.)
Eggs (Note that the white contains protein, while the yolk contains protein and fat)
Protein Powder (whey, milk, gemma, soy, egg, etc.) à http://www.trueprotein.com Discount: Chb519
Cottage Cheese
Yoghurt (No sugar added)

Fat
Olive Oil
Flax Oil
Fish Oil à numerous benefits, including joint health, better body composition, etc.
Natural Peanut Butter
Avocados
Cheese
Egg Yolks
Dressing –Fatty ones like Ranch/Caesar for salads, mayo,
etc.

Vegetables (included with any meal)
Broccoli
Spinach
Cauliflower
Asparagus
Celery
Cucumbers
Green Bell Peppers
Lettuce
Green Beans
Etc. (Most vegetables are good, just keep starchy ones such as yams, potatoes, etc, at post workout)

Post Workout Carbs

Oatmeal, Rice, Potatoes, Yams, Sweet potatoes, Grains (Breads, Cereal, Bagels, Wraps, Muffins, etc.), Post workout Drink (Usually A high carbohydrate beverage with some protein in it, i.e. Gatorade mixed with whey protein.), Corn, Rice cakes, Grapes, Bananas, Kiwi, Berries, Etc

So a typical day for you would be:
Meal 1: Protein + fat + veggies 8am
Meal 2: Protein + fat + veggies 10am
Meal 3: Protein + fat + veggies 12
Meal 4: Protein + fat + veggies 4pm
WORKOUT 5pm-630pm
Meal 5: Protein + Starchy Carbohydrates 7:30pm
Meal 6: Protein + fat + veggies 11pm

Any questions just ask me.

 

[imarockstar]

thanks man, appreciate the in depth response!

 

[dbot]

If you're a skinny dude, then aim for your daily intake to be something like:

0.5g of fat per pound of body weight
1.0g of carbs per pound of body weight
1.5g of protein per pound of body weight


Try to split it up between 4-6 meals throughout the day.

Post workout: make sure you get plenty of carbs immediately after working out. I personally eat a box of Kraft Mac and think it's perfect, but you can try oatmeal, potatoes, pasta or whatever. If you want some protein with it drink a 16oz glass of milk (20 grams or so).

I get pretty much all of my protein from raw eggs, red meat, and milk, and I recommend you try the same.

 

[kickureface]

Mainly DC philosophy there eaturmcts?

 

[eaturmcts]

nope, not DC, just my own thing, but i have read a lot of dogg's stuff and he is a smart guy for sure