What to eat to lose weight and build muscle

[matthelm]

Hello,

I am looking at what people like to eat during serious workouts to bulk up and to lose body fat. I want to lose 25pds and I need to start seriously working out,but I know that diet is key...

What are some of the meals you like to eat, tuna and brown rice, protein shakes, etc....meals and snacks...whatever you have would help immensely...

thanks

MattHelm

 

[Rage-Of-Sparta]

what is your current diet like and stats?
so we can see what we are working with

 

[access]

Provide some beginning stats to allow us something to formulate from here matt as Sparta has suggested.

 

[matthelm]

Ok,

I am 5' 7" at 196 pds with a BMI at 30.4%. My current diet is really not that much of a diet...I always have a protein smoothie that I make myself in the morning after 1 hr workout, thats...usually my breakfast...lunch is small portions of meat and salad, and dinner is the same.

I am looking to find out what I can eat or where to look to for ideas for ideal diets to help lose weight and prep for building muscle. I try to stay away from any sort of junkfood on a regualr basis and just want to make sure that I can feed myself right, without starving myself, which then allows my workouts to continue their process of taking fat off.

I know that diet is key in a healthy body and is key in making your workouts give you the benefits you need but I don't know where to begin with what types of foods and meals I should be eating.

I how this helps more with giving you an idea of what I am asking for.....by the way, I work out Tues-Fri for 1hr....2 days of cardio and 2 days with a personal trainer...

thanks

MattHelm

 

[Rage-Of-Sparta]

what are you paying your trainer for if he cant even give you a diet?

 

[matthelm]

thanks again in advance...

 

[matthelm]

I just want several opinions so I can see how other trainers set up diets....the more info the better...

 

[Omegasox]

You need to eat more than 3 times a day. Shoot for 5-7 meals. Carbs before and after your workout, and then taper throughout the day. If you're just starting out, you don't need to go crazy and eat entirely clean. You will see immediate results with time spent in the gym and using common sense when eating. Eggs, oats, brown rice, chicken, vegetables. These can be the core of any solid diet with tweaks.

 

[matthelm]

Cool...thanks for the info...I was thinking of tuna and brown rice for lunch and dinner with some veggies....i was also going to try some soy burgers, without the buns of course......anymore suggestions?

 

[alexl2]

Protein every 2-3 hours. Eat most of your carbs in the morning and after you workout. Don't eat any carbs after 6 pm. Keep fats as low a you can.

 

[matthelm]

yeah, my trainer was saying that I should eat the carbs in the morning before work out with oatmeal....any other ideas as what is a good meal before a workout?

 

[keasbey]

list of good things to eat...Meats- chicken, beef, turkey, certain porks, fish.. pretty much if it had a heart beat eating it will be good for ya.. now you dont wanna eat the bad cuts like wings or dark meat or high sodium depending on what your goals are, but for the most part meats are solid choices.. then you add in a carb source depending on the time of day and your goals.. these could be brown rice, whole wheat pasta, whole wheat bread, oatmeal, green vegtables, certain potatoes to name a few.. tack on some nuts as a snack during the day and you get some good fats..

 

[access]

Eggs, include some whole eggs in your diet. They are nutrient rich with some very good fats and high protein. Eggs on whole wheat toast is an excellent meal before a workout.

 

[Chrisco915]

Agreed and good for breakfast too..........3 whole/4 whites from Omega 3 Jumbo eggs sunny side up on Whole Wheat toast, 1/2 Cup of Irish Oatmeal with a sprinkle of Splenda and a 12" pancake with honey and sugar free syrup............maybe a scoop of protein too......

 

[SirStovetop]

I always hear not to eat carbs late in the evening, but how do you all sleep like that? I even take ambien to fall asleep and if I have no carbs near bedtime, I'm up again in two hours hungry, regardless of how much ambien I take. Only difference is now I'm naked staggering around my condo in a drunken stupor of sleep meds hunting for anything that will fill me up, which usually ends up bein a pb&j sammich.

 

[Chrisco915]

I always hear not to eat carbs late in the evening, but how do you all sleep like that? I even take ambien to fall asleep and if I have no carbs near bedtime, I'm up again in two hours hungry, regardless of how much ambien I take. Only difference is now I'm naked staggering around my condo in a drunken stupor of sleep meds hunting for anything that will fill me up, which usually ends up bein a pb&j sammich.

LOL...............that happens to me on Melatonin. LOL. I was told to drink my shake and a 1/2 cup of Oatmeal between bed to curb that late night hunger. It works pretty good from my experience. How is Ambien working for you?....my doctor wants me to start talking it.

 

[keasbey]

now i have no experience with that but wouldnt your body figure it out after lets say a month of being on the no late night carbs and finally give up..

 

[SirStovetop]

"LOL...............that happens to me on Melatonin. LOL. I was told to drink my shake and a 1/2 cup of Oatmeal between bed to curb that late night hunger. It works pretty good from my experience. How is Ambien working for you?....my doctor wants me to start talking it."

Ambien is SUPER. I have serious issues getting quality sleep, even working 5 night a week as a package loader at UPS and hitting the gym, I still come home exhausted and can't sleep. Its even worse if I do any kind of thermogenic. The only thing I've ever slept better on than Ambien is HGH lol. Sadly tho its much cheaper for me to get the ambien. Ya just gotta give yourself min of 7 hours to sleep. I'm not even groggy the next day as long as I get my ass to the shower.

And Im'ma try the oats at night with the shake and see if that helps.