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-   -   [Request] Basic guide to dieting/foods to eat (http://www.muscleandbrawn.com/forum/showthread.php?t=5622)

ForwardMotionStruggle 03-10-2011 12:03 PM

[Request] Basic guide to dieting/foods to eat
 
Hey MAB'ers,

I love training/working out, but the hardest part of fitness is the nutritional side for me. I love food, but what makes it harder is not knowing where the boundaries are.

I'm OCD so I need rules/guidelines. I don't handle grey zones well at all.
The only successful diet I've had was a keto diet. I did my macros, recipes, etc. very well.

However, I'd like to start eating regular foods again, but the transition is horrible.
I was hoping from the more experienced members (particularly bodybuilders due to their hard dieting) basic advice. I've read basic articles and such, but recently came across one talking about cooking and packing your food in bulk.
This is good advice for me because I have a very tight schedule and I'm usually won't get home until 14 hours later.

So, please any tips? Foods I can eat?
By foods I mean snacks, like I just read BTB eats a jar of pickles a night. Something along those lines.


Thanks in advance for any advice given.
FMS.

bamazav 03-10-2011 12:37 PM

What are your goals? Cutting? Gaining? Maintaining?

What about some stats? Height? Weight? Age?

Allergies?

There are so many different ways to go, depending upon your goals. We, however, need some more info to be able to help and suggest a good direction.

ForwardMotionStruggle 03-10-2011 12:56 PM

Not cutting or bulking at the moment.
So I guess it'd be maintenance?

I just need to eat cleaner on a regular basis.
The thing is I'm never full when I eat cleaner.

The percentages look 40p/35c/25f in between 1600-2000 calories.
It consists of:
Chicken Thighs
Eggs
Broccoli
Celery
Cottage Cheese
PB & J (All natural, sugar free, on 100% whole wheat)
Plain Oatmeal

But I just keep finding myself hungry still.
I'll end up eating up the food I packed half way into the day.
Should I just pack more then?

Sorry if these questions seem simple.

bamazav 03-10-2011 01:19 PM

Quote:

Originally Posted by ForwardMotionStruggle (Post 122317)
Not cutting or bulking at the moment.
So I guess it'd be maintenance?

I just need to eat cleaner on a regular basis.
The thing is I'm never full when I eat cleaner.

The percentages look 40p/35c/25f in between 1600-2000 calories.
It consists of:
Chicken Thighs
Eggs
Broccoli
Celery
Cottage Cheese
PB & J (All natural, sugar free, on 100% whole wheat)
Plain Oatmeal

But I just keep finding myself hungry still.
I'll end up eating up the food I packed half way into the day.
Should I just pack more then?

Sorry if these questions seem simple.

Sorry, but more questions. Male or Female? Weight? Height?

For a male wanting to maintain, unless you are about 5'3" and around 125 lbs, you are eating too little. My previous post needs to be answered more fully. This info is helpful but not enough information to be able to adequately help.

ForwardMotionStruggle 03-10-2011 03:02 PM

I'm a male 5'8" and I got that calculation from an online calculator.
Thanks Bamazav for helping out.

Bodyweight is mid 170's. BF% I don't know because I've tried my calipers, but I have no clue if I'm doing it correctly even with directions.

bamazav 03-10-2011 04:19 PM

Doing the quickie figuring 175 x 15 your maintenance should be 2625. Best way to know for sure is to eat here for a week or so and see where You are. If you lose it is higher so add 200 cals. If you gain cut 200 cals.

From here we can all begin to help.

ForwardMotionStruggle 03-10-2011 04:32 PM

Dang. Thanks for the quick replies and helpful advice.
I'm horrible with nutrition so you're a miracle worker right now.

I'll update this thread on the 20th on the results.
Btw, you got rep'd.

If any other people have questions feel free to use this thread.

bamazav 03-10-2011 05:24 PM

Quick hint. Start your planning with proteins. 1-1.5g per pound of body weight. So about 175 to 200 g of protein. Multiply by 4 and that give you 700 to 800 of your calories. Using 800 cals that leaves about 1800 cals to work with. I tend to stay lower with the carbs so I would figure fats next and then use the remaining cals for carbs

ForwardMotionStruggle 03-10-2011 05:55 PM

Quote:

Originally Posted by bamazav (Post 122356)
Quick hint. Start your planning with proteins. 1-1.5g per pound of body weight. So about 175 to 200 g of protein. Multiply by 4 and that give you 700 to 800 of your calories. Using 800 cals that leaves about 1800 cals to work with. I tend to stay lower with the carbs so I would figure fats next and then use the remaining cals for carbs

Yeah it's those kind of tips I need.
Definitely helps to make things clearer for me.
Thanks a bunch Bamazav

BendtheBar 03-22-2011 07:52 AM

Bump. I would like to add more to this as I have time today.

Are you currently trying to add any muscle while maintaining your weight? Maintenance can mean 2 different things to 2 different people. I guess I am curious if this means "add muscle, add no fat".


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