Specific Diet Program

J

JimBo123

0
I want to have a diet that will fit the results i want, I try to run everyday using HIIT and i train with weights every other weekday using a program that i made myself. I rest on weekends from weight training but still try to run or do some type of cardio.

I've been reading around a lot and have noticed some different diets that say they can help lose weight, for instance high protein diets with low carbs, low cals, and low saturated fat. Another one i found was a Low GI carb diet.
I was wondering, which diet would be best for someone who is looking to lose some weight and become lean, not bulky, but small and compact.
Also would it be safe for a teenager to be on this kind of diet and weight training program? (would it stunt my growth, make me tired, etc.)

Thanks alot.
 
bump..... anyone have anyything?????
 
and heres some rough ideas for you also


5-6 meals a day every 3 hours. for most ppl this comes out to 1 meal before work or school, 3 meals at work or school and 2 meals after.

breakfast: oats and eggs

lunch and dinner: chicken or lean red meat or fish or turkey with sweet potatoes or yams or veggies or brown rice

mid morning and mid afternoon snacks: pop top tuna or chicken, nuts, fruits, sandwiches, jerkey

before bed: cottage cheese with natty or almond butter

calorie calculators
http://forum.bodybuilding.com/showthread.php?s=&threadid=198606&highlight=harris+benedict+formula

to track calories
http://www.fitday.com

to determine calories in foods
http://www.calorieking.com
http://www.nutritondata.com

grocery list
http://www.bodybuilding.com/fun/stella9.htm
 
thanks, i also have a question about this article:

http://www.bodybuilding.com/fun/planet38.htm

Number 5 says i should rotate my protein around, is there a list of foods that have Whey protein and casein proteins? Also it says in the example that Day 3 could be Egg protein day.... does that mean all your eating are egg whites the whole day?!?
 
dont concern yourself with that. i know of no one who follows that. plenty of ppl eat pretty much the same foods day after day and have absolutely no problems

just include chicken, lean red meat, eggs, milk, cottage cheese, fish, etc in your diet as much as possible
 
Waht kind of protein mix should i get?
Im thinking of getting the BIOTEST SURGE for a post workout drink.

I've never tried a protein shake before but i was wondering should i use it only after strength training sessions or after cardio sessions also?
My intense cardio sessions are in the mornings, seperate from my strength training. But in my strength training i also include a little bit of cardio, not intense at all though.
Also should i drink be putting in two scoops or one?
And should i drink a serving before a workout also?
 
surge is fine for pwo.

personally, i believe in treating your cardio the same as your strenght training as for as nutrition. i have a pwo shake after my cardio. its more about total calories burned over the course of the day, not what one burns in and around the workout.

how many scoops you use will be up to you. experience will tell you what you're gonna need. try 1 scoop for awhile then try 2. see how you do.

an option is to do 2 scoops but drink half before the workout and the rest after.
 
Are oats better then the cereal Total: Protein (13g protein, 9g carbs i think)?

What is almond butter and natty?

Is lean red meat the meat called round? (rear of the cow)

I'm trying to cut not bulk, so what should my carb and sat. fat limit be?

(i'm 13)
 
yeah how much carbs and fat should a person eat if he or she is

a) bulking up?
b) maintaining stable weight?
c) cutting?

I'd say if ur 13 you can eat whatever you want. You're growing, dont hinder food intake. Just dont pig out, eat fastfood, eat healthy food.
 
oats is a good carb and fiber source. using total instead or alternating the two is fine.

natty stands for natural peanut butter. you also have almond butter. offers better choices than normal processed peanut butters.

red meat:

http://www.bodybuilding.com/fun/beef.htm

you can keep carbs around 2 grams per pound of bodyweight. fats should make up 20 to 30% of your total caloric intake.

damn 13, huh? thats cool
 
abear, "you can keep carbs around 2 grams per pound of bodyweight. fats should make up 20 to 30% of your total caloric intake,"
is that to make a person cut, bulk up, or maintain?
 
well IMO, one should always keep their fats around 20-30% for joint health and testosetrone production

as for carbs, it depends on the individual. 2 grams per might work, 1.5 might work. i say just start somewhere, see how you do and go from there.

my protein intake and fat intake always stay pretty much the same. only thing i change is my carb intake when bulking or cutting. when i bulk my carbs will be b/w 300 to 400. when cutting, which i'm doing now they're b/w 100 to 200. :)
 
wolverine: abear "you can keep carbs around 2 grams per pound of bodyweight. fats should make up 20 to 30% of your total caloric intake,"
is that to make a person cut, bulk up, or maintain?

Exactly what i was thinking, what im trying to get at is a cut build (lower body fat, a little bit of muscle increase, not too much or it may stunt my growth)

Also, i read in Detroit Muscle's article that carbs should be around 100 on strength training days and around 70 on non training days, but i think this is to get bulk which is not what i am going for.

Fats should stay around 20% to 30% of caloric intake? meaning if you ate 1000 calories a day (just an example) you would eat 200-300 grams of fat?
 
that means if you eat 3000 calories a day,

3000 divided by 9 times 30% is 100 grams a day

or 3000 divided by 9 times 20% is 67 grams a day
 
Is there a specific amount of cals i should be eating a day at my age/weight, etc?

If so here is my info.

Age: 13
Height: 5'4"?
Weight: 115
Body Fat:??
 
Ok here are the final questions:

What is pop top tuna? Is it like chicken of the sea or starkist ?? i shouldnt eat a whole can of that for a snack because of right? because of the mercury levels or something?

What kind of fish should i eat?
How should the fish be cooked? (im grilling all the other protein foods- chicken, lean red meat)

What kind of turkey? Deli?

At nutritiondata.com i type in chicken breast boneless skinless grilled but i cant find any matches for grilled. Also if i type round grilled i cant find anything with grilled in it, how can i find the nutritional data for chicken and round beef that is grilled?

(sorry for all the questions, i just like to be precise on these things and i plan on getting very cut, and being very serious with this workout/diet)
 
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yes, thats the pop top tuna. a couple cans a week is fine. a couple cans every single day is not. you can also find chicken and salmon in that fashion also to mix things up. very convient, no refrigeration or preparation needed.

fish: besides tuna, salmon, shrimp, seabass, halibut, etc

you got turkey burgers or you can make your own burgers from the fresh meat. its better to get turkey slices from behind the counter, ask for uncured, unprocessed
 
I don't really know jack about nutrition and everything I read about it seems to confuse me more, so I've been taking a sort of 'Does it look like it's working' approach.

but after reading this thread it sounds like I might be doing something horriably, horriably wrong....anyway - here goes...

I get up, drive to work. I get free pop at work, so I drink one or two cans of pepsi before lunch. (2 cans = 300 Calories, 0g fat, 82g carbs -- I know people say pop is bad, but to me that sounds pretty good? Am I missing something).

Then I have lunch. The food here sucks so, I always end up with a ham and/or turkey sandwich, another can of pepsi, and some potato chips. Between lunch and the end of work I'll probably have another can of pop or two (so 5 in a workday is pretty typical)

Then I go work out and drive home. When I get there I'll drink my protein mix (I like to call it chalk water). Then between that time and bedtime, I make a bag of popcorn (it's like 35 Calories or something per serving 70 per bag) and, yet another, can of pop.

That's M-F. Come Saturday it's Rosati's Stuffed Pizza. My god it's some good pizza.

So yeah, I'm reading this thread and I'm looking at my diet and I think that maybe I need some reform. I have been seeing 'results' though, I've lost a bit of weight, my stomach looks a (tiny) thinner, and my arms and chest are starting to look a (tiny) bit bigger. I'm thinking of sticking with things how they are for another 5 weeks until school starts (the idea being that by then I'll be nice and cut with a low body fat) then focus more on slowly eating more total calories, but healthier food and going for more mass gain. Or is this just a stupid idea that I should give up and try to eat 'right' now?
 
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