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diet ideas for gains
Truthugs -- I was gonna send this in an email but I thought I'd put it up here so other folks can chime in if they want. Eating is the hardest part of the game ... here's a few ideas you may want to think about. Try for 5-6 "meals" a day. Most people can maintain their weight with about 15 times their bodyweight, in calories. To gain, try adding 500 calories to that number. (160 times 15, plus 500 would be about 3000 cals a day for you at 160 pounds) Again, to gain, try for about equal calories from protein, fat, carbs ... so 1000 cals a day from each source. protein has 4 cals per gram, so do carbs, so thats 250 g of protein, 250 g of carbs, and 110 g a day of fat. (fat has 9 cals per gram)
Protein should come from lean meat, fish, and protein powders, mostly whey protein. Fat should be mostly clean fat high in omega-3 and -6 EFAs -- flax oil and olive oil, for example. Carbs should be complex carbs, low in sugars.
I think it's great to have guys like you and Lean Teen on here, learning how to play the game right. Wish I'd been where you are at your age.
Hope this helps.. email me if this was unclear or you have questions. So you know where I'm coming from (I'm a new guy here, too) I'm 5'10, about 198, about 7-8% BF. I competed in March at under 5% and weighed in at 172.
Truthugs -- I was gonna send this in an email but I thought I'd put it up here so other folks can chime in if they want. Eating is the hardest part of the game ... here's a few ideas you may want to think about. Try for 5-6 "meals" a day. Most people can maintain their weight with about 15 times their bodyweight, in calories. To gain, try adding 500 calories to that number. (160 times 15, plus 500 would be about 3000 cals a day for you at 160 pounds) Again, to gain, try for about equal calories from protein, fat, carbs ... so 1000 cals a day from each source. protein has 4 cals per gram, so do carbs, so thats 250 g of protein, 250 g of carbs, and 110 g a day of fat. (fat has 9 cals per gram)
Protein should come from lean meat, fish, and protein powders, mostly whey protein. Fat should be mostly clean fat high in omega-3 and -6 EFAs -- flax oil and olive oil, for example. Carbs should be complex carbs, low in sugars.
I think it's great to have guys like you and Lean Teen on here, learning how to play the game right. Wish I'd been where you are at your age.
Hope this helps.. email me if this was unclear or you have questions. So you know where I'm coming from (I'm a new guy here, too) I'm 5'10, about 198, about 7-8% BF. I competed in March at under 5% and weighed in at 172.
Anyone got a menu of what they eat everyday?
) I eat about 40 or 50 grams of soy protein. My protein ends up being about equal to my bodyweight so usually about 170 grams. Stay away from carbs and stay away from anything thats "fat free", that just means less fat=more sugar. Fat is not always a bad thing, think about invensting in some flaxseed oil, worked wonders for me and its really healthy for you..
