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Ezuka

Been working out and exercising for a pretty long time now but I have no meal plan to go by so it's understandable that my results aren't as I want them to be.
I've cut all junk food completely, I've reduced the amount of oil in my food to a minimum so now I need a meal plan.

I also have questions about fats. How much should I intake per day and why do some foods/drink such as milk have so much? 2% milk has 5 grams of it, I wouldn't feel really comfortable drinking that with cereal to top it off, it just seems kind of fatty but I'm most likely wrong. I'm not experienced with this stuff so would someone mind explaining a whole lot of stuff about this to me? You can send me a PM or just type it out here.

Thanks in advance.

V-Opolis

This all depends on what your doing exercise wise.

when your bulking, you shouldn't really be TO concerned about your calories. You just need complex calories, and alot of them to maximize your muscle recovery weight. Its not uncommon to put a little weight/fat on. Put to much on and your likely eating to much.Thats what cutting is for, to shed the weight bulking may give you. Meaning high protein, lesser degree fats, and complex carbs, not simple. Just eat real food and your fine. By complex carbs I mean grains, certain types of beans and potatoes to name a few. Minimize the junk, dont have to completely rid it and your fine. Simple carbs are sugars.

when you start to cut, you just lower your calorie intake. Since youll still be working out, its usually best to lower the fats and carb calories. But you cant completely cut them out.

There's a lot of bullshit out there about food. You cant believe half of it.

Depending on your running distances, sugars can be god's gift to you.

Ezuka

My calorie intake has severely dropped since I started working out, I just haven't been getting as hungry any more. My caloric intake daily is probably less than 1000. I'm thinking about forcing food in sometimes even if I'm not hungry, my metabolism needs to start working so I need to start eating more.

What foods do you recommend for protein?

V-Opolis

less than a 1000? how big are you? Ya dude, you just have to eat and youll eventually eat more and more. Sometimes when you don't FEEL hungry, you still should be eating something and likely can eat something. Just because your not growling doesn't mean your not hungry. Eat through-out the day, not just in 3 big sittings. Spread your eating out. eat to much and you spike blood sugar, then crash later and you wont be eating for another 4 hours and your left feeling energyless for several hours. Wake up to head on pillow, you should be eating something at least every 2-3 hours. Even if its just a granola bar, something. This keeps you at a good even level all day instead of spiking, crashing, spiking, crashing, spiking crashing which can **** with energy levels at certain points in the day.

meat...
nuts/peanut butter
whey protein mixes.
The usual protein sources. You can find cereals with like 9g+ protein a serving.

zipykido

Get more of your calories from liquids. They don't fill you up so you don't need to force food down your throat. Also start keeping a food journal if you're serious about tracking calorie intake.

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TreyTrey12

You wanna get big? Then you need to eat like a ****in' monster.
Here is my daily meal plan, 5000~ calories (was 6,000 but i became too lethargic)
You'll want to eat at a steady rate. Some people eat 3 huge meals a day, I spread mines out into 5
You won't even need 5000, maybe about 3500 - 4000.

Breakfast, I eat big
Cereal - Fuel by Wheaties (its like 5$ a box but that shit good).
1 cup (because a serving is 3/4 of a cup for these) + 1 cup of milk = 780 calories
1 Cup of oatmeal + with 1 cup of milk, i generally microwave my oat cause i hate cleaning the pot out when i make it with milk. = 450 calories

Grill cheese + ham + bolonga sandwich = 470 calories

Sometimes I eat more, or less, but around this on a given day. This right here starts me off with a high amount of protein, carbs and calories.


Then on later into lunch i'll generally cook
2 quarter pound hamburgers, with cheese + hamburger buns = 1800 calories
I'll eat a snack too, maybe a bagel or what evers in the fridge or avalible
And drink a cup of milk or two.
That puts me at roughly another 2000 calories.

Im already at 3700 ~ cals for that day. 150 + protein, and carbs.


Thats just an idea of how you want to eat if you want to get big, on a budget. Stick with your whole grains, and a good ratio of fat to meat. When you go shopping you'll see things like.. 75% lean 25% fat.. etc. The higher the fat the cheaper it gets, so find a medium that you like..

At night I stuff myself with peanut butter, bananas and whole grain so i don't starve myself during sleep.

hope this helps.

For protein you want meat.
Lots
and lots
and lots
of meat.
on a scale, I Would say it goes like this Tuna being the highest, Beef being the second highest but fatty, then chicken meat, which is very lean (chicken has little fat) but a medium amount of protein. I like to buy those family size bags of chicken wings and just BAKE them with some rice, throw some gravy on there and some chopped up veggies and u set.

Tuna is dangerous to eat in large amounts though, personally i don't touch the stuff. I can do without the mercury poisoning.

Most importantly, you need some multivitamins, you can get a 1 day, 100 pill bottle from Bodybuilding.com for 6$, and get some amino acid pills too to help with your metabolism.

Liquids will not give him weight gain. Liquids trick the body into gaining fat. Hes better off eating, and stuffing himself. Trust me, I used to be skinny as ****! 6'1, 138 lbs.
I started taking weight gainer shakes, but i ****ed myself up cause I wasn't enough more than I was drinking. I shot up in weight, to 170ish. I pulled a zyzz, but i lost majority of it when i stopped taking the shakes. The key is to simply eat real food. He can get a good bit of his calorie and protein intake from just milk alone, but the rest should be dependent solely on food.

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Ezuka

I'm not trying to get big, I'm trying to lose that extra fat on my body. I'm 197.5 pounds, but I bet a lot of it is muscle. /coolguy.
Yeah, I basically just wanna lose my belly fat to get abs. I know I can't lose fat in a specific area, ik ik..

Okay new question. If I walk on a treadmill with inclination and lose 190 calories every 15 minutes, would that be AS effective as jogging on a treadmill and losing the same calories?

celinelove

yeath, I agree with you

V-Opolis

if you lose the same calories, then it would be as effective. The difference in walking and jogging, is the impact to your joints and your heart rate, depending on if inclination is the same. Increased heart rate burns more energy per minute. SO theoretically if you can hold max heart rate for an hour you'll maximize calorie lose....but you'll induce a heart attack doing it, so don't. Whatever your method, go with it.

how tall are you? What fat % are you trying to get to?

Own3d

I use this awesome 10 minute workout.

http://www.beachbody.com/product/fit...ute_trainer.do

Then I eat from this nutrition plan.

http://www.p90xnutritionplan.com/

Good Luck

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