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  1. #1
    Trusted Advisor Doug's Avatar
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    Default How to create a bodybuilding diet !

    For anyone who is not sure how to construct their meal plan, this article is for you, click on the link below..

    How to create a bodybuilding diet
    Doug

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    Meal 1- 2 eggs and oatmeal
    meal 2- protien bar
    meal 3- apple/orange fruits/ veggies
    meal 4-Preworkout supplement(on days off chicken or tuna)
    (GYM)
    meal 5- whey 2 scoops protein shake and turkey sandwich on whole wheat bread
    meal 6-fruits/veggies again

    is that a good diet becuase i can only eat what i have

  3. #3
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Ksnab View Post
    Meal 1- 2 eggs and oatmeal
    meal 2- protien bar
    meal 3- apple/orange fruits/ veggies
    meal 4-Preworkout supplement(on days off chicken or tuna)
    (GYM)
    meal 5- whey 2 scoops protein shake and turkey sandwich on whole wheat bread
    meal 6-fruits/veggies again

    is that a good diet becuase i can only eat what i have
    In the article you will find a link to the site calculator which will enable you to work out your calorific requirements, your diet should be sorted according to the results of that calculation
    Doug

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    "You can't out-train a lousy diet"

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    this is perfect.
    ive been trying to figure out how to get my diet straight... big help! thanks alot

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    im overwhelmed with the diet part i want to build and define muscle i have the ectomorph body charateristics high metabolisim and i just don't know if i can build a diet that will help get the results i seek. need help! what do i do?

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    You can most certainly build a diet for you to see the gains.
    Read the content in the article, and follow through with it.
    You can check out some more of the articles in the diet/nutrition section here:
    http://www.muscleandstrength.com/art...nutrition.html

    But the link Doug posted is probably the most basic article on creating a good diet for your goals.
    Consistency is the key

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    Coming Up The Ranks fafa1234's Avatar
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    Doug, one thing that is confusing me about your link/article...

    I've done my calculations and figured out how many calories/carbs/protein/fat i need...(3180 total)...but...when i look at the foods listed in that article, for example, the first food listed, Atlantic Salmon...it shows total calories of 56.6, protein 7.7, fat 2.4...but if you add 7.7 and 2.4, that is 10.1...10.1 of 56.6 calories...so what are the other 46.5 calories?

    Do you understand what I'm confused about?

    Thank you for any help you can provide...

  8. #8
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by fafa1234 View Post
    Doug, one thing that is confusing me about your link/article...

    I've done my calculations and figured out how many calories/carbs/protein/fat i need...(3180 total)...but...when i look at the foods listed in that article, for example, the first food listed, Atlantic Salmon...it shows total calories of 56.6, protein 7.7, fat 2.4...but if you add 7.7 and 2.4, that is 10.1...10.1 of 56.6 calories...so what are the other 46.5 calories?

    Do you understand what I'm confused about?

    Thank you for any help you can provide...
    Hi mate. If you look at the bar on the top the 7.7 and 2.4 are "grams" (g) not calories.
    Doug

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    Wow...my bad!!! Thanks for straightening me out!

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    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by fafa1234 View Post
    Wow...my bad!!! Thanks for straightening me out!
    No probs mate, any questions you have, post them up..
    Doug

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    Red face Diet Help

    Doug,

    I am 5'11", 207 lbs, and app. 22% bodyfat(according to your estimator). I would like to get to 215-220 lbs and app. 15% body fat. I lift 3 days a week. My diet is as follows:
    5:30a omlet (3 whole eggs, 1 piece cheese)

    8:45a 5 oz. Albacore tuna
    1/2 Tbsp. mayonnaise

    12:00p 8-10 oz. lean meat
    1/2 cup veggies
    3/4 cup pasta or starch

    3:00p 1 scoop whey protien
    1 granola bar

    4:30p workout

    6:00p 2 scoops whey protien
    (before I leave the gym)

    7:00p 8-10 oz. lean meat
    1/2 -3/4 cup veggies
    1/2 cup pasta or starch

    I have been working out for over a year, but had surgery to repair a hiatal hernia in Nov. This affects the amount of food that I can eat at one time. I weighed 240 lbs before my surgery, and lost 35 lbs in the 5 weeks after. Any advice for meeting my goals would be very much appreciated!

  12. #12
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by srich View Post
    Doug,

    I am 5'11", 207 lbs, and app. 22% bodyfat(according to your estimator). I would like to get to 215-220 lbs and app. 15% body fat. I lift 3 days a week. My diet is as follows:
    5:30a omlet (3 whole eggs, 1 piece cheese)

    8:45a 5 oz. Albacore tuna
    1/2 Tbsp. mayonnaise

    12:00p 8-10 oz. lean meat
    1/2 cup veggies
    3/4 cup pasta or starch

    3:00p 1 scoop whey protien
    1 granola bar

    4:30p workout

    6:00p 2 scoops whey protien
    (before I leave the gym)

    7:00p 8-10 oz. lean meat
    1/2 -3/4 cup veggies
    1/2 cup pasta or starch

    I have been working out for over a year, but had surgery to repair a hiatal hernia in Nov. This affects the amount of food that I can eat at one time. I weighed 240 lbs before my surgery, and lost 35 lbs in the 5 weeks after. Any advice for meeting my goals would be very much appreciated!
    Hi, firstly use the site calculator for working out calorie requirements to maintain current body weight (approx) for adding mass, you have to add 500 calories to the total, to lose body fat you have to subtract 500 from the total. You now how to create a meal plan for those calories, use the information in This Article to achieve that. Any questions you have, post them up
    Doug

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    "You can't out-train a lousy diet"

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    Quote Originally Posted by Doug View Post
    Hi, firstly use the site calculator for working out calorie requirements to maintain current body weight (approx) for adding mass, you have to add 500 calories to the total, to lose body fat you have to subtract 500 from the total. You now how to create a meal plan for those calories, use the information in This Article to achieve that. Any questions you have, post them up
    Thanks for the great info!

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    As far as activety lvl goes, where would 5 times a week for 1.5 hours go? I think it is a bit more than moderate, but less than active (I just work out before I go to work). Run 5k to 5 miles a day, 4-6 excercies of 4 sets of 10 reps.

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    Hi Doug!

    I have a couple of questions for you and I'm hoping you can help me.

    1) I have developed in Microsoft Excel a solid weight gain diet consiting of 3,000 calories with a 30/50/20 ratio. It's pasted below:

    Meal 1
    Oatmeal (1/2 cup)
    w/1 scoop whey protein
    Egg Whites (1/2 cup)


    Meal 2
    Protein Bar


    Meal 3
    Protein Shake (1 scoop)
    w/1% fat milk (16 oz)
    w/oil (1 Tbsp.)
    Bread (2 slices)
    w/Tuna (1 serving)
    w/Low Fat Mayo (1 Tbsp)


    Meal 4
    Protein Bar


    Meal 5
    Mass XXX
    w/oil (1 Tbsp.)


    Meal 6
    Protein Shake (1 scoop)

    Meal 7
    Chicken Breast (1)
    Brown Rice (1/3 cup)
    Frozen Vegetables (2/3 cup)

    I would like to begin this diet next Monday, however, I am currently only eating 2,000 calories per day. I am 140 lbs, 27 years old.

    My first question: Is it okay for me to jump to 3,000 calories per day all of sudden like that, or should I phase into a 3,000 calorie diet in 500 calorie increments or something along those lines?

    My second question is: Is it okay for my 5th meal above (my pre-workout meal) to be a mass gainer shake? I read your article, "why you're not building muscle" and you said it was okay to use mass gainer shakes, however, I have getting a lot of feedback from other forum members telling me I'm relying WAY too much on supplements. I guess I'm getting kind of confused.

    Can you help me please???

  16. #16
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by timdm9582 View Post
    Hi Doug!

    I have a couple of questions for you and I'm hoping you can help me.


    I would like to begin this diet next Monday, however, I am currently only eating 2,000 calories per day. I am 140 lbs, 27 years old.

    My first question: Is it okay for me to jump to 3,000 calories per day all of sudden like that, or should I phase into a 3,000 calorie diet in 500 calorie increments or something along those lines?

    My second question is: Is it okay for my 5th meal above (my pre-workout meal) to be a mass gainer shake? I read your article, "why you're not building muscle" and you said it was okay to use mass gainer shakes, however, I have getting a lot of feedback from other forum members telling me I'm relying WAY too much on supplements. I guess I'm getting kind of confused.

    Can you help me please???
    Hi mate, with regard to your diet, it looks as if the requirement of essential fats is low, normally 20% of total calories.

    Protein bars are not the best for a meal.

    (1) Its easier to increase calories in stages, each stage is normally 3 days to allow the metabolism to increase

    (2) You can use shakes as a pre-workout meal, shakes are ok as a meal replacement, but dont forget that you also have a dietary fiber requirement normally approx 30-35g per day
    Doug

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    Thanks for the advice Doug!

    To clarify a little:

    Based on my 3,000 calorie diet, I'm getting 71 g of fat per day and 30 g of fiber.

    My protein bars are Clif brand, all organic whole grains and oats consisting of 250 calories, 6 g of fat, 42 g of carbs, and 11 g of protein. Still not adequate???

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    Thats your best bet. Then follow any of the standard bodybuilding diets. Keep in mind you are eating for a purpose, not for pleasure.
    Last edited by Doug; 03-29-2010 at 06:37 AM. Reason: Advertising link deleted

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    For the sample muscle building diet it is only for a 180lb person what should I do for me who is 237lbs

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    Default diet

    Okay now I am 237lbs, 6'1", I think 27% body fat now people keep telling me to just focus on protein they say it does not matter if im eating 3500 calories a day just have a lot of protein... I am thinking about using the sample diet plan from this site. My goal is to build muscle and tone up WHAT SHOULD I DO?

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    Although assorted diets like Atkins and South Beach and Ornish accept become popular, the accepted accord a part of dietitians and nutritionists is that a advantageous diet is somewhat altered -- beneath acrimonious in requirements and added counterbalanced beyond the above nutrients.
    The best way to predict the future is to invent it.

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    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by malcolmjones View Post
    Although assorted diets like Atkins and South Beach and Ornish accept become popular, the accepted accord a part of dietitians and nutritionists is that a advantageous diet is somewhat altered -- beneath acrimonious in requirements and added counterbalanced beyond the above nutrients.
    If you want to post on this forum, post messages that newer members can understand and that the content of the post is of revelance to the thread.
    Doug

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    Hi
    I've Only just Started dont Really Know What i'am doing But heres What i've Been eating over the Last 2weeks

    Breakfast:Scrambled Eggs: 2Whites 1Yolk,Beans Half Tin 3Wholemeal Toast...Pint Water
    Snack:Multigrain Bagel: Smoked Salmon,Spinach Leaves,Cucumber,Rocket...Pint Water
    Dinner: Brown Rice or Pasta With chicken (Grilled) Tomato,Cucumber,Peppers...Pint Creatine
    GYM Time
    Snack:Tomato On Wholemeal Toast....Pint Creatine
    Tea: Brown rice/Pasta With Chicken,Tuna Green Veg Or Green Salad...Pint Creatine

    I do drink alot more water in between Meals
    But i'am Looking For opinions If you can Help Thanks Lee

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    I have a question about some of the numbers provided in that table for different foods. For example, the table says that 28 grams of oatmeal has 3 grams carbohydrates. However, if I look at my Quaker Oats box I see that 40 grams of oatmeal has 27 g carbohydrates. That's a HUGE difference. I mean sure, it's not 'cooked', but can it really make that much of a difference. Anyone know why the numbers seem to be so far off?

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    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by GammaPoint View Post
    I have a question about some of the numbers provided in that table for different foods. For example, the table says that 28 grams of oatmeal has 3 grams carbohydrates. However, if I look at my Quaker Oats box I see that 40 grams of oatmeal has 27 g carbohydrates. That's a HUGE difference. I mean sure, it's not 'cooked', but can it really make that much of a difference. Anyone know why the numbers seem to be so far off?
    See the information in the link below for cooked oats, the serving size given is per cup, so alter the serving size given to per 1oz (28g) by using the drop down menu

    http://nutritiondata.self.com/facts/...cereals/1598/2
    Doug

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