How does one go about establishing an effective diet.

S

SLiK

0
Im going to be starting a new workout soon which I have derived from these forums with the help from a few members.

I now understand that a diet to coincide with my workout is very important in gaining lean muscle but I have just been eating whatever.

What steps do I take in establishing an effective diet for myself in order to get musclier, bigger? What factors do I have to take into consideration when developing an effective diet for myself? My age, weight, workout etc?

Or are there already effective diets on the net that somebody could direct me to?

My info, if it helps:
Age 17, Weigh 63kg, Beginner in Weight Training, My new workout will focus on upper body and lower body. Workout 5 days a week, rest for 2.

Much appreciated, Im not sure where id be without these forums. :)

I should have started a diet when I first began working out, yet I never realised the importance of following a diet.

Thanks again
 
Ok ive found out my BMR and calories needed weekly for diet.

But what I dont understand is, you must plan your diet for future days. But in my situation (teenager living at home) how exactly can I plan it - I mean mum and dad buy the food and choose what is for dinner and such, and I cant say "Ok ill have this for breakfast each week and this for lunch" simply because Im not sure if itll be in the fridge? Its a make-do-with-whatever-is-in-the-kitchen situation. I cant predict what food we will or wont have for tommorow or next day etc.

How do you all work around this issue?

Must I establish each days diet - the night before? Like check the fridge with what is there, then prepare next days diet based on what food is there?
 
thats the key to being consistent and sticking with it: planning ahead. it sounds like a chore planning meals way ahead of time but what most ppl do is eat pretty much the same things day after day save for a few exceptions.

is there any chance you can talk with your parents and ask for their help in this?
 
This Diet developing is difficult.

Ive used that excel sheet to find out my BMR, and it shows me what Protein, Carbo, and Fat intake I need on a daily basis in coinciding with my exercises.

And then Im using the FitDay program to prepare a diet, to make the numbers. How it says I need like 1450 calories in Protein, 1450 in Carbos and 750 in fat each day. Now im adding foods to make these numbers to prepare a daily diet. And after adding like breakfast and lunch, im still so far behind the requireds amounts?

Like as Im at school, I have breakfast, little lunch, big lunch, then afternoon tea, then dinner. Now for Protein, for lunch I gonna have 2 chicken sandwiches (as the site suggests skinless chicken for good protein source) and 2 boiled eggs for breakfast (protein in whites). Now that puts me to like 350 protein intake in my diet so far. That leaves 1100 left. Where the hell do I get that much from haha. Steak only puts it up another approx 350, then thats another 400 left. And the fat levels in my daily diet go up so easy. This diet planning is much tougher than I thought.

Can anybody here state their diet so I get more of an idea how to do this? Or offer assistance.

Frustration Levels Climbing. lol
Cheers
 
here's a rough example of mine

breakfast
homemade pancake (oats, eggs, splenda, cinammon)
banana
homemade shake (egg protein powder, oats, flax oil, splenda, water)

9am
can of chicken
cottage cheese
walnuts

12am
chicken or steak
veggies

2:30pm
can of tuna
fiber one cereal

5pm
fish or turkey
sweet potato or brown rice

7:30pm
cottage cheese
natural peanut butter
milk
 
Slik,

Don't stress about not having a diet in order right this second. Most don't even consider the diet into their training routine. Make sure to develop a diet that is not just a "diet" but a lifestyle. It does take some time to dial in exactly what your needs are, but abear has given some great info to get you started.

It appears you have an idea what your targets should be for your situation. I would recommend not making drastic changes right away. Start by tracking everything you put in your mouth. Monitor info like calories/fat/carbs/protein, what ever you feel is necessary to track. At the end of the day you can look back and adjust meals to decrease carbs or increase protein whatever the case may be for the next day.

Personally, I monitor my moods and training intenisty along with diet. I have found some interesting correlations. For example if I don't time my carbs properly or don't get enough protein I will have a "weak" day in the gym.

Eventually you will know what works best for you without writing your diet down. In effect it will become a lifestyle.

Good look and keep us posted.
DM
 
If you have trouble getting enough protein from just foods, buy a protein supplement. I get about 80g protein a day from whey (320 cals, since that seems to be what you're tracking it in). Also eat lots of skinless chicken breast. I have yogurt that has 12g of protein per 6 oz, which is pretty good. I drink lots of milk, and milk has 8g per cup. Also you can try any lean meat, eggs, and cottage cheese.
 
Ok this has helped me alot.
Im curious now; what are some good foods for protein, but have very little fat.

Because every 'main' protein source people have recommended seems to have alot of fat in it aswell.

I getting better at understanding this all now though and how to approach it, thanks.
 
But the 'FitDay' website you suggested to look at abear, says that milk has the same amount of protein as it does fat? Full cream milk that is.

Will I get more protein and less fat out of a skim milk?
 
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