Help with diet

  • trumph15

    Posts: 6

    Oct 06, 2013 5:01 AM GMT
    Ok so to start I’m not really new to the gym. I know way around a barbell and a dumbbell, but my thing is I never really done it right. Meaning I never really been in shape. What I’m basically saying is that I’m gonna follow this program right here
    Strength Foundation 12-Week Workout:
    and what I really need is a complete simple day to day diet that would work well with my goals and my stats. My goal is basically I wanna get down to about 130 losing and body fat within the process if possible and then build up after I’m done with the 12 weeks. If anyone could help me with a simple diet it would be appreciated.
    Age: 18
    Current weight: 164
    Bodyfat: about 20%
    Height: 5’9
    Please and thank you
  • Posted by a hidden member.
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    Oct 06, 2013 5:10 AM GMT
    130? are you sure? It's not an ideal weight for a man who is 5.9"
    Body fat 20%?
    where did you get that?
    If you got this info by standing on a weight scale with other hitech decorations, it's fake.
  • trumph15

    Posts: 6

    Oct 06, 2013 5:28 AM GMT
    Thinking it over u are considerable right I guess think realistically I would want to maintain 165 build the muscle and then losing the body fat and get lean but for this point I just need a diet to maintain my weight
  • Posted by a hidden member.
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    Oct 09, 2013 1:57 AM GMT
    Hey buddy

    I am 5 foot 9 and 168lb; my body fat is around 18%. I firmly believe that your abs are made in the kitchen. So, in addition to building muscle, it is imperative that you evaluate your existing diet and consider modifications if needed. For one thing, reducing (not eliminating) carbohydrates has worked for me. I avoid most complex carbs such as rice, wheat and potato but do not limit the amount of green vegetables and other sources of carbohydrate. Also choosing a protein snack over a carbohydrate one has helped. Pop contains loads of sugar, unless it is the diet kind. Beware of corn syrup added to many processed foods, this ingredient is high in simple sugars and best avoided. Nuts are good in moderation and helpful in smoothing out your blood sugar levels during the day- less hunger pangs for you. Read up on the GI index and select foods accordingly. If you take your time changing your diet, the modifications are more likely to be long lasting. Rapid upheavals generally are not well taken and neither are they permanent. There is a free app called MyFitnessPal which I fastidiously use to manage my diet and like.

    Building muscle will no doubt increase your basal metabolic rate and thus eliminate more calories too. You have age on your side and your muscle mass should respond nicely to exercise.
  • DCEric

    Posts: 3713

    Oct 09, 2013 2:10 AM GMT
    The bottom line is you already know what you need to do with your diet. It's the same information that is drilled into our heads everywhere.

    1)Less sugar, alcohol and simple carbs
    2)More fruits, vegetables and lean protein.

    More specific adjustments can be made later as you learn about your own metabolism, and what your body responds to. While we all have the same overall structure, we each have our own chemistry.