Nutrition advice

• gatorboi
  
  Posts: 17
  
  
  Jan 25, 2012 8:51 PM GMT

  Hi guys,
  
  I have finally decided this year to really get serious about getting in better shape. I have been making a point to get to the gym for at least 30min a day for a week now so I think I am over the mental hurdle and I really feel like I can stick to at least 4 days a week hopefully more.
  
  The obstacle I have come to now is nutrition. This is a really frustrating topic for me because food is my passion. Not to blow my own horn but I am pretty good at making a delicious meal out of just about anything. I love learning the in's and out's of ingredients and how to bring out the best in them. The problem is while I know how to make things taste good I do not know what I should be eating, how much, and how often to gain the most muscle. I'm not really interested in bulking up (I hope I'm using that term correctly), I don't think it would work with my frame so I would rather just build a lean look with some moderately defined muscles.
  
  I'm finding a lot of conflicting information online and a lot of it, frankly, does not seem that well researched, clear, or detailed. So if anyone could share links to resources they use for information about nutrition or have any personal advice on the subject, or just getting started building muscle in general, I would really appreciate it.
  
  Thanks for taking the time to read and respond to this!

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  Jan 26, 2012 1:08 AM GMT

  Check out Bodybuilding.com Will help with figuring out how much you need. This is a good one: http://forum.bodybuilding.com/showthread.php?t=121703981
  
  If you want to gain muscle, you gotta eat, and eat more than you burn (this is the main key). Eat enough protien and carbs. Get 8 hours of sleep and take rest days (this is when your body builds muscle). Consider a supplement (whey protein or something, optional). And lastly lift heavy, hard and stay consistant

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  Jan 26, 2012 1:43 AM GMT

  I agree, bodybuilding.com has some great information. Probably the best one-stop place for all information like this. To jump off his point to EAT to get bigger, I definitely agree. But watch what you eat! If you think "oh I need calories today to get into a calorie surplus" and go eat mexican, you will gain a lot of fat. The first time I bulked I was bad at not watching what I eat so I packed on a good deal of fat along with that muscle.
  
  Food can still be delicious AND healthy. A website I love is http://www.eatingwell.com/. They take a lot of recipes and put a healthy spin on them. Just have to know what to sift through.
  
  I used to have an awful problem with food myself. It is the reason I am not as lean as I want to be. But I have recently met a guy that always eats healthy so it is very easy to do when we are both doing the same thing. Even at restaurants he usually special orders some sort of chicken breast and a salad so I just follow suit. I still am fine with it and often enjoy my food so it is great!
  
  Good luck! Find that motivation that overpowers your love for delicious, fatty food.

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• gatorboi
  
  Posts: 17
  
  
  Jan 26, 2012 2:42 AM GMT

  Thanks guys, I will definitely check out those sites.
  
  I am kind of paranoid about gaining fat but I'm not sure how founded my concerns are. I eat a lot as it is, mostly healthy but a lot of cookies, Mexican food, and other things that definitely are not training foods.Despite eating stuff like this a couple times a week I never brake 140lbs. Luckily I don't like dairy that much except fat free Greek yogurt so I think I cut out a lot of fat that way.
  
  The problem is, whenever I get in to working out and eating healthy I think I over do it with my diet and don't eat enough of what I need. I weight trained for about and hour today and have eaten a fat free yogurt 160cal, some high protein cereal with soy milk less than 300cal, 5oz of pretty lean stake for lunch, and 5 ounces of pretty lean stake for dinner with brown rice. And now an hour later I am hungry.
  
  I'm thinking I'm going to need to eat a lot more than this sort of diet if I want to build muscle.

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  Jan 26, 2012 6:31 AM GMT

  gatorboi saidThanks guys, I will definitely check out those sites.
  
  I am kind of paranoid about gaining fat but I'm not sure how founded my concerns are. I eat a lot as it is, mostly healthy but a lot of cookies, Mexican food, and other things that definitely are not training foods.Despite eating stuff like this a couple times a week I never brake 140lbs. Luckily I don't like dairy that much except fat free Greek yogurt so I think I cut out a lot of fat that way.
  
  The problem is, whenever I get in to working out and eating healthy I think I over do it with my diet and don't eat enough of what I need. I weight trained for about and hour today and have eaten a fat free yogurt 160cal, some high protein cereal with soy milk less than 300cal, 5oz of pretty lean stake for lunch, and 5 ounces of pretty lean stake for dinner with brown rice. And now an hour later I am hungry.
  
  I'm thinking I'm going to need to eat a lot more than this sort of diet if I want to build muscle.

  
  
  It's definately a bit more work getting clean calories in.
  Some tips:
  
  Cut out soy/sugar/fat free foods. All acidic (inflame the body, cause belly fat and muscle breakdown)
  Instead of soy milk, do almond milk
  High protein cereals (even kashi) is soy protein. Try oatmeal.
  Plain or greek yogurt only. Fats are good for you and will keep you full, it's the sugar in the flavored yogurt that will make you fat.
  
  If you're looking for really high nutrition gain foods to add to your diet here are some
  Coconut oil. Your best fat, instead of being stored in fat cells, it is utilized by your liver for energy. Has a high burning point so you can cook with it.
  Chia seeds and hemp seeds, superfoods you can add to salads and oatmeal
  Quinoa, cooks like rice. Really great Pseudo grain complete protein.
  Sweet potatos and squash- high fibre healthy starchy vegetables will help fuel muscles.
  
  Bodybuilding.com has so much info it's hard to discern
  Veganbodybuilidng.com is interesting. Check it out.
  Best of luck!
  

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  Jan 26, 2012 6:54 AM GMT

  This might help. A friend of mine used to be a competitive bodybuilder but is now a physique/competitor. He's about 5'8" and 170lbs.
  
  His main meals consist of grilled chicken, grilled fish, grilled lean steak, and wild/brown rice. Oatmeal mixed with protein powder and egg whites in the morning. He cheats with pasta and such once a week, but that is it. (except I remember him telling me he had 4 slices of pumpkin cheesecake at Thanksgiving!! But he was in the gym the very next day working haaard).
  
  I'm not sure what types of contradicting information you might be finding on the internet. Most information I've ever researched and read is pretty consistent. Lots of lean proteins, good carbs, fruits and veggies. Try to stay away from wheat products and don't eat things like apples/oranges as they are loaded with natural sugars. Stick with berries as they are naturally lower in sugar, but pack great vitamins, fiber, and anti-oxidants.
  
  I was actually at the book store today and saw a cookbook that I think I'm going to buy. It's from Rocco Dispirito, the cute famous chef from TV. And it's called Now Eat This!: 150 fo America's Favorite Comfort Food All Under 350 Calories
  http://compare.ebay.com/like/120708103355?var=lv&ltyp=AllFixedPriceItemTypes&var=sbar
  
  

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