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I need help starting a diet

Nutrition discussion on I need help starting a diet, within the Bodybuilding Forum; Originally Posted by BigZ Each meal I will have about 17 fl oz to drink Meal 1-5:30ish 2 eggs 1 ...


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Old 09-02-2008, 01:09 PM   #11
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Originally Posted by BigZ View Post
Each meal I will have about 17 fl oz to drink

Meal 1-5:30ish
2 eggs
1 bowl oatmeal
1 apple

Meal 2- 7:00-7:30-after workout
1 serving Whey

Meal 3- 11:00
Tuna 2oz

Meal 4- 2:00
1 Serving Whey

Meal 5- 7:00 maybe earlier depending when i go on break at work
2 Tbsp. Peanut butter

This is what Just made and it needs to be critiqued, cause I only get about 818 calories, 23.4g fat, 78.1g carbs, and 91.2g protein.

Your calories are way too low and your body will stall with progress for sure. You need to up everything protein, clean carbs and healty fats. Each meal should consist of a protein, carbs and healty fats spread throughout the day.

Here's a list of foods that will help:

Protein - egg whites, tuna, fish, chicken, turkey, 90% lean red meats, lean ham, pork loin, lofat milk, lofat cottage cheese, protein shakes, protein bars

Clean Carbs - brown rice, wheat pastas, whole grain breads, potatoes, sweet potatoes, yams, lofat yogurt, oatmeal, oat or bran cereals, (ie cheerios) reduced fat wheat thins, reduced fat tricuits, baked chips, natural popcorn, fruits, some veges

Healty Fats - Olive oil, canola oil, flaxseed oil, fish oil, peanut butter, nuts, egg yolks, lofat dressings, lofat mayonaise
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Old 09-02-2008, 02:34 PM   #12
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I see a lot of people putting asparagus in their diets but I cant figure out why everybody does. What are some good fruits and veggies to put in my diet?
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Old 09-02-2008, 04:56 PM   #13
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bananas...apples...any type of beans...corn...spinach...
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Old 09-02-2008, 07:07 PM   #14
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I need to diversify my fruit & veggie. I eat about 5-6 crowns of broccoli a week and about a dozen bananas each week. I think broccoli is one of the more nutrient-rich vegetables.

As far as vegetables, I would recommend spinach, broccoli, tomatoes, and carrots or squash. That would be awesome if you ate all of those.

For fruits...bananas, blue berries, apples, and oranges. That would be a super mix also. But there are so many other combinations & choices.

Really, the sky is the limit...make sure you get a good variety. That's the important thing. Every food has unique nutritional values, so eating a select few will not optimize your health.

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Old 09-02-2008, 07:13 PM   #15
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i love baby spinach....a little italian dressing....mmmm.
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Old 09-02-2008, 07:59 PM   #16
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I see a lot of people putting asparagus in their diets but I cant figure out why everybody does. What are some good fruits and veggies to put in my diet?
spinich, green beans, tomatoes, squash, cucumbers, lettuce, the list goes on!! grapefruit and bananas are at the top of my list for fruit...but i'd rather do other carb sources that are more filling like yams, potatos, oatmeal and brown rice...
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Old 09-03-2008, 05:38 AM   #17
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This is what I've got it to now and I feel a little better about it now.

Meal 1
4 Whole eggs
1 bowl oatmeal
1 Banana

Meal 2
1 serving Whey
1 Blueberry bagel
1 Spear Asparagus

Meal 3
Tuna 2oz
Cottage Cheese Low Fat

Meal 4
1 Serving Whey
1 Spear Asparagus

Meal 5
2 Tbsp. Peanut butter
12 Fl oz of 1% fat milk

This time it comes out to be, (1,872 calories, 61.8g Fat, 180.2g Carbs, 167.5g Protein)
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Old 09-03-2008, 07:11 AM   #18
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What is your activity level?

If you're nearly sedentary, then those numbers will be good.
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Old 09-03-2008, 11:46 AM   #19
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I lift from around 6:30 to 7:30 in the morning. Its a hardcore lift not big rests between lifts along the line of burnouts. Sit in school for a 4 or so hours then go to work which I'm on my feet from 4:00 to about 9:30-10:00 and sweat a bit.
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Old 09-03-2008, 12:35 PM   #20
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You'll need to increase calories again in a week or so....1800-1900 cals is just too low. The last diet that you outlined isn't bad, but it's a little thin on quantity.
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