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  1. #1
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    Default i waaaaaaaant a diet please help

    height : 1.75
    weight:65kg
    age: 17
    i want to build muscle i am 4 month in the gym
    i realy need a diet
    thank you

  2. #2
    Regular Poster Spartan's Avatar
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    You need to eat in a caloric surplus.

    Try to read a body recomposition article from LayzieBones posts to understand how you nead to eat for your goals.

    A diet is a very personal thing. You have a lot of diet examples for hypertrophy on this forum BUT try to adapt them for your personal needs and possibilities.

  3. #3
    M&S Power User Nezzy's Avatar
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    Quote Originally Posted by Josefjl View Post
    height : 1.75
    weight:65kg
    age: 17
    i want to build muscle i am 4 month in the gym
    i realy need a diet
    thank you
    Eat 2 whole chickens and a kilo or cooked rice along with half a kilo of vegetables every day.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  4. #4
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    Default

    You can find some pretty good nutritionists out there for cheap. I pay mine $50 a month and they completely do my macros, meal lists, even shopping list.

  5. #5
    Coming Up The Ranks caitlinstephen's Avatar
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    Default

    Quote Originally Posted by Josefjl View Post
    height : 1.75
    weight:65kg
    age: 17
    i want to build muscle i am 4 month in the gym
    i realy need a diet
    thank you
    Day 1

    Breakfast

    3/4 cup bran flakes, 1 banana, 1 cup fat-free milk

    Lunch

    Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce

    1 stick part-skim mozzarella string cheese

    2 kiwifruits

    Dinner

    4 ounces broiled flounder or sole

    2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden

    1 cup cooked couscous

    1 cup steamed broccoli

    1 fat-free pudding cup

    Day 2

    Breakfast

    Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk.

    1/2 English muffin spread with 1 teaspoon light margarine

    Lunch

    1 cup vegetarian vegetable soup

    1 veggie burger in a mini whole wheat pita with lettuce and salsa

    6 ounces light yogurt

    15 grapes

    Dinner

    BBQ chicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill.

    1/2 cup vegetarian baked beans

    3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill

    Day 3

    Breakfast

    Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon

    Lunch

    Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.

    1 banana

    Dinner

    4 ounces steamed shrimp

    1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream

    3 cups spinach, steamed

    1 low-fat frozen fudge bar

    Day 4

    Breakfast

    1/2 toasted English muffin topped with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on High.

    6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds

    Lunch

    1 cup tomato soup

    Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, lettuce

    1 cup raw veggies

    1 pear

    Dinner

    3 ounces poached salmon

    Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing (no more than 30 calories per 2 tablespoons)

    3/4 cup cooked brown rice

    1/2 cup pineapple chunks in juice

    Day 5

    Breakfast

    1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk

    Lunch

    Quesadilla: Spread 1/4 cup fat-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High.

    1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections

    Cucumber spears

    Dinner

    3 ounces roasted pork tenderloin

    1 cup baked acorn squash, mashed with a pinch of cinnamon

    2 to 3 cups salad greens with 2 tablespoons fat-free dressing

    1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries

    Day 6

    Breakfast

    1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana

    8 ounces fat-free milk

    Lunch

    Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices

    10 baby carrots

    6 ounces light yogurt mixed with 1/2 banana

    Dinner

    Jambalaya: Combine 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through.

    3 cups spinach, steamed

    1 medium apple

    Day 7

    Breakfast

    1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg

    1 grapefruit

    Lunch

    Black bean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange sections, and chopped red bell peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over salad greens.

    1 mini whole wheat pita

    1 pear

    Dinner

    3 ounces broiled or grilled flank steak

    1 baked sweet potato with 1 teaspoon light margarine

    1 cup steamed zucchini

    1/2 cup pineapple chunks in juice

    Last edited by caitlinstephen; 09-06-2016 at 03:10 AM.

  6. #6
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    Since 1970, nothing better than the Atkins diet was not invented.

  7. #7
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    Default

    If you want to build muscles, pre-workout and post-workout nutrition matter a lot. A proper nutrition will help the body perform better. It helps it recover fast and leave you in the right shape for the next workout. Here are foods you should start eating:
    Carbs- they are required to provide the fuel for your muscles
    Glycogen- they are the muscles sources of energy
    Protein – if consumed as a pre-workout meal, it helps to improve performance. When eaten with carbs, it helps in protein synthesis.

    Fat- it is a source of fuel for longer high-intensity exercise.
    So you may eat the following as your pre-workout meals:
    Whole grain sandwich with lean protein and salad
    Whole grain toast with topped avocado and egg omelet.
    A cup of fruit, brown rice, lean protein, roasted vegetables

 

 

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