New to working out. 5'7" 123lbs 38 years old. Want to tone up build a little mass, but unsure where to begin. What types of foods should I eat and how much? Another member was very helpful and explained to me that when weight training if I do not take in enough calories I will burn muscle. I have a pretty poor diet and eating habits right now, so any change will help. I would appreciate all suggestions. Thank you.
How many calories do I need?
- Thread starter goooba1000
- Start date
Chicken, a lot of milk, water, bagles, and a lot of that. Look around the forums, theres a lot of info.
theleip
2
With your size to maintain your weight you need around 2200 calories. To build lean muscle you must take in good protein. You have to take in more than you need to do this so bump up your calories, start with increments of 200-300 calories and move up as need with results. When starting out guys just start stuffing their faces with 1000 calorie hamburgers and thats just going to give you fat. Eating 6 meals a day, lots of lean protein, good carbs and good fats. Pleanty of water, a good pre and post workout meal is also very important.
Some key foods to start throwing into your diet.
Lean Proteins-
Chicken Breast
Whey protein powder
Turkey Breast
Salmon
Tuna
Extra lean ground turkey
Egg whites
Extra lean ground beef
Carbohydrates
Whole grain breads
Oatmeal
White/red/sweet Potatos
Whole grain pasta
Veggies
Fruits
Dairy Products (for the most part stay on the lower fat side of things)
Milk
Cheese
cottage cheese
Fats
Flaxseed oil/seeds
Peanuts/almonds
Natural peanut butter
Avacodos
Some key foods to start throwing into your diet.
Lean Proteins-
Chicken Breast
Whey protein powder
Turkey Breast
Salmon
Tuna
Extra lean ground turkey
Egg whites
Extra lean ground beef
Carbohydrates
Whole grain breads
Oatmeal
White/red/sweet Potatos
Whole grain pasta
Veggies
Fruits
Dairy Products (for the most part stay on the lower fat side of things)
Milk
Cheese
cottage cheese
Fats
Flaxseed oil/seeds
Peanuts/almonds
Natural peanut butter
Avacodos