Help Me Eat Good ;p

[Lectral]

I'm 19, almost 20. I weigh 135-140. I bench 185 max.
I need a diet that will not make me a fatass assuming i start creatine or proteins next month. If someone could tell me how much fat, protein, water and all that shiat to take in, I'd be much appreciative.

Also, any pointers on what foods are good sources of that would be helpful too.

 

[cyberflash]

Just eat a lot of protein - beef, tuna, egg whites, protein shakes .... cut carb (potatoes, sugary food )

Eat unsaturated fat - flax oil, peanuts, or salmon fish ... that will help build muscle and lose BAD fat.

 

[TAURIUS]

At 140 lbs you are probably really skinny, unless of course you are a midget.

You odn't need to worry about eating too many carbs. Just eat clean carbs. As much fruit and vegetables as you want, rice, potatoes, pasta. Anything goes really.

Not fast food, junk food, sugar.

Get your water intake up to 1 gallon or 4 litres a day if you can. Need at least 2.5litres on the creatine to make it work.

Eat as much whole protein as you can .

A good guideline is the 1:2:3. Which is 1cal fat to 2 cal protein to 3 cal carbs.

Remember 1g fat = 9 cal, 1 g P or C = 4 cal


Eat your face off, train hard and grow.

 

[blood_drinker]

it is commonly accepted to eat
21 x your bodyweight in lbs = cals to eat when bulking

Some say that's too much. But if you're a normal gainer (are you an ectomorph)? then this definetely applies to you.

You must eat your ass off accordingly. Otherwise you will be hindering your gains. Chances are you have a fast metabolism already and will not become a fat ass. In any case, be prepared to gain some fat. Lose it off with a cutting cycle later on.

For bulking, lectral, I'd go with 100g+ postworkout meal. Be sure to BLAST every bodypart you train completely every time you work it out. Dont settle for less. Seriously...otherwise you WILL become a fat ass with no muscle added on.

Key pointer: eat about 150g protein daily.
No more needed really foor bulking. But definetely NO LESS.

Be sure not to be confused by the stupid post by cyberflash saying cut carbs. With no carbs you won't really gain desireably on a bulking cycle.

Screw the creatine for now. By the sounds of it , it is your first time attempting to start a correct diet and lifting routine. You should gain enough as is already.
Creatine could come later to get that extra pump. But you can always incorporate it. (If you are going to, be sure you know how to use it....it's not just drink and expect results to come through).

Your calories = 3150 / day divided into 6-8 meals.
Include protein and carbs in everyone, emphasizing the carbs post workout (immediately following the workout).

If you have trouble attaining those 3150 cals with the foods you would normally eat (bread, pasta, potatoes, meat, chicken, fish , cottage cheese) feel free to use ice cream and pizza lol! MAD GOOD.....

*OR* you could always eat some more clean foods or supplement another shake. But the real question is, how many shakes, eggwhites and all can you really down? It's really a bitch to eat that much....
(cant BELIEVE im saying that....im dieting and i would love to have some ice cream and pizza).

This probably will help you.
Email me if you have any comments/questions @
[email protected]