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Performance Area => Nutrition & Supplementation => Topic started by: D-Rose Jr on February 17, 2011, 09:08:58 pm
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Ok so i have been researching nutrition and I see MANY CONFLICTING ideas. what would be a simple nutrition plan for a skinny fat 5'8 that is looking to gain some muscle and lose the baby fat
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not enough information for reasonable/useful recommendations. see my signature for details.
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not enough information for reasonable/useful recommendations. see my signature for details.
I looked at it and it was way above my head. What kind of information do you want
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not enough information for reasonable/useful recommendations. see my signature for details.
I looked at it and it was way above my head. What kind of information do you want
Fair enough. Here's a basic nutrition plan:
1. Are you trying to gain or cut? Do you want/need to do it fast or can you take your time? You may be able to do both at once if you're very flabby right now, but past a certain point it's pretty freaking hard to do both.
2. Track your diet for a few days, figure out from that how many calories you take in on a normal day and on a training day (if different). Then, based on the goal established in step 1, adjust target caloric intake up or down 500 calories or so.
3. Figure out how many grams of protein you need. To do this, multiply your lean body mass (total weight - fat) by 1-1.5 or so depending on goals. Multiply that number by four and subtract from total calories.
4. Split the rest of your calories between carbs and fats. If you do a lot of cardio, more carbs less fat. If not, less carbs more fat.
5. Make sure you get plenty of fruits and vegetables.
6. Profit
An example, to make things clearer:
1. Trying to cut fat.
2. Tracked diet and my daily intake is about 2800 calories. That means my target for daily intake should be about 2300.
3. I weigh about 180 pounds, at 20% body fat. That means I have 144 pounds of lean body mass. Protein intake should be about 173 grams. That's about 700 calories, so I have 1600 to work with.
4. I hate cardio, so I don't really need that high a carb intake. I'll try 60/40 carb/fat split and see how that works. That'd be 640 calories from fat and 960 from carbs. In other words, 70 grams of fat and 240 grams of carbs.
5. I surely know how to eat.
6. $$$$$$$$$
That's really, really basic and there are all kinds of nuances and shit. But you need to know all that info before you do anything else.
IMPORTANT NOTES
Don't get caught up in micromanaging your macros. Unless you have a very precise food scale and lots of time, you're just going to be approximating anyway. Pretending that you can track your intake to tenths of a calorie is retarded.
Mess around with things and see what works best for you. You might do better on higher carb or on higher fat, nobody knows.
You need more protein when you're dieting, to preserve muscle.
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1. My goal is to gain some muscle, but at the moment I have a little pudge even though I am skinny. I just dont want to bulk and gain some more fat. I play basketball, so I can not really have a bulking/cutting phase. I need the muscle by August so i have some time.
2. THis is how my diet has looked in the past:
02/11/11: eggs, water; peanuts, apple; chicken wrap w/ veges, apple, water; milk, peanuts, apple; chicken, beef, milk, apple
02/12/11: eggs for breakfast, chicken for lunch and dinner, half gallon of milk, several peanuts and apples throughout the day
02/13/11: chicken and milk for lunch; beef and milk for dinner; apples, milk and peanuts sprinkled throughout the day
02/14/11: milk for breakfast (no food); peanuts, apple; turkey and cheese wrap, apple, raisons, milk and chicken
02/15/11: milk for breakfast (no food); peanuts, apple; spicey chicken sandwich, apple, orange; milk, beef, salad.
02/16/11: milk for breakfast (no food); peanuts, apple; buffalo chicken, apple; milk, beef, salad
3. I weigh 139 at around 15% body fat giving me lean body mass of about 120
4. I play and practice basketball for about 2-3 hours each day
5. I get the fruits but not always the veges. They just arent as portable and not at school.
6. huh?
I am not good on a high carb diet. I know that at least.
Would these be basic principles that would take all the measuring out of the way.
1. Eat 4-6 times a day
2. Eat a lean protein and a fruit/vege with each meal
3. Eat carbs after workouts.
4. Drink 8 glasses of water
5. Get a multivitamin each day
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Looks fine but to be honest you need to consider portion size...don't go crazy on the nuts - A handful will give you all the health benefits while keeping your fat intake moderate Looks good though.
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thats the only thing i have to eat on school days until about 1:10
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You just have to be creative. Carrots are just as ways to tote around as nuts. Don't forget about jerky and trail mix. They are good alternatives. But really pay attention to timing of food intake. Just like in a workout, if you don't rest between sets your body can't catch up. So eat, then stop, then eat again. Don't continually snack.
Also, if you are taking in the right amount of calories, you'll naturally lose the ponch and get to an equilibrium. Once you're down to 12% bf or less, then you can start fine tuning everything.
Gotta get more veggies man!
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You just have to be creative. Carrots are just as ways to tote around as nuts. Don't forget about jerky and trail mix. They are good alternatives. But really pay attention to timing of food intake. Just like in a workout, if you don't rest between sets your body can't catch up. So eat, then stop, then eat again. Don't continually snack.
Also, if you are taking in the right amount of calories, you'll naturally lose the ponch and get to an equilibrium. Once you're down to 12% bf or less, then you can start fine tuning everything.
Gotta get more veggies man!
Ok. I usually only eat the nuts in either 3rd or 4th period, but I will be adding the carrots and mixing the jerky in some days.
Should I get to a lower bodyfat % then gain muscle or the other way around
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That is pretty widely debated, and is pretty much personal preference. I'd say go with what is harder first. Like if it hard for you to gain weight, then focus on that first, then cut back down. If it's hard to slim down, do that first. The only reason I say that is because you'll naturally want to return to your old habits, so take advantage of your current motivation level.
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I guess I can lean out pretty easily because of all the basketball.
Can you give me links to sites that show how to gain weight without being a lard in the process
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Well, there's lots of info out there. And there's tons of books about sports nutrition out there. I really like Crossfit nutrition stuff. They have a great deal of knowledge on their message boards. But nutrition is very tricky, it always changes from person to person. There's a good article referenced on another thread (I'll find it and link it) that has some good simple rules but what lbss said earlier is dead on. The basic thing is to eat as clean as possible and as much of that clean food as you can handle. Shoot for about 500 calorie surplus (mainly from meat if possible).
I like this rule about gaining weight: If you can catch it, BITE IT!
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http://www.johnberardi.com/articles/nutrition/7habits.htm
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Salads, cooked vegetables, raw or cooked fruits and juices are in this group. They supply many of the vitamins and minerals your body needs. Meats, fish, poultry, eggs are in this group....
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http://leangains.com