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tedprincejnr 09-08-2012 08:40 AM

my start off nutrition diet
hi, i´m weighing at 43kg with 1.65m tall (underweight).
i´ve drafted my start off nutrition diet.
please take a look and give me tips and advice...

On Training Days (tuesday and friday)

Breakfast : Soya Milk & Oatmeal

Snack : Salad of Broccoli and Shrimp

Lunch : Rice & Soup (Shrimp, Potato, Pasta, Milk)

Post-Workout : Banana & Protein Whey/Weight Gainer*

Dinner : Rice &
Chicken/Beef Steak/Tuna/Sardine & Salad

*Not sure which one to take...

Non-Training Days
(Monday, wednesday, thursday, saturday, sunday)

Breakfast : Hard Boiled Eggs & Soya Milk/Protein Whey

Snack : -

Lunch : Rice &
Tuna Soup / Sardina & Hard Boiled Eggs / Chicken Soup / Soup of Beef & Beans

Snack : Fried Plantins with Shrimps / Sweet Potato / Rice with Grill Fish & Salad

Dinner : Rice &
Beef Steak with Salad or Potato / Chicken with Salad / Tuna with Salad / Sardine with Salad

that is all.
your attention and reply is appreciated.

irondog19 09-09-2012 03:58 PM

Nice, do you know how your macros work for each day? and why did you decide to change things up on your off/on days?! Just curious. Most important thing if you're looking to bulk or cut is knowing exactly what your base caloric line is and then of course adjusting accordingly.
Looks like you're eating clean though, I like it. Just make sure you know your macros and adjust them to your goals!

tedprincejnr 09-10-2012 04:52 PM

to be honest, i have no idea about calculating ¨macro¨.

i THOUGHT on training days, my body needs more protein.

i did some research about weight gaining and this is what i have learnt...

1. eat 6 small meals (60 protein, 20 carbs, 20 fat)
2. take weight gainer (post training)
3. drink lots of water
4. train with intensity but not overtrain
5. sufficient rest like 8 hr of sleep daily

i didnt really know how to calculate my daily calories/protein/carbs intake.

through BODYBUILDING dot COM i need to take about 94-104g of protein and 204-378g of carbs for my weight (43kg) but really have no idea.

loganchristo 09-13-2012 04:58 AM

I would recommend you to start getting more and more calories in because this is the most important thing that you can do right now !

markovMAN 02-13-2013 12:18 PM

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UmmmPain 02-26-2013 08:30 AM

Personally I'd drop the rice and pasta... eat bulgar, ferro or quinoa as a substitute... For carbs and sugar I'd eat sweet potatoes and fruits. Eat more veggies like Swiss char, kale, baby Bok Choy, mustard greens and so on.

Try not to drink so much of your nutrients... Avoid frying anything if you can, instead of bananas eat apples with almond butter. I like avocados for potassium and fat, it has a lot less sugar then a banana ( you don't want insulin spikes)

Tuna is great but I've limited myself to it maybe once every two weeks and started eating smaller fishes like sardines, and anchovies. Drink green tea if you can, and a lot of water I mean a lot. Right when you wake up drink water and right before bed drink water.

*please correct me if I'm wrong*

Soy.. I agree it has great benefits but I also have heard there's a bit of estrogen??

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