My good people, help me plan a diet!

[Tenmon]

Hey all, new to the forum. I'm a 20 y/o student, male, 60kg, 5'7 ish. I'm looking to put on some muscles (not BIG) but not going for competitions or anything. I play basketball, so am aiming to bulk up to increase performance on the court but also increasing agility and speed. Have tried lifting weights on and off in the past but saw no result. I also want to decrease body fat so that my muscles can come through.

My ideal body type:

I don't really have a diet to run with for my exercise. Okay, first off, things I CANNOT eat (allergies, intolerances etc):

- Seafood

- Stone fruits

- Dairy products

- Nuts

- Caffeine

- Processed meat/food in general (with exception to bread)

- Lamb (this I simply cannot stand the taste/smell)

Foods I CAN eat:

I eat chicken and beef mostly, and eat all vegetables. I occassionally eat brown rice (not too often, always seem to put weight on me). Only eat grainy breads (soy & linseed, multigrain etc). I drink 2-3L water daily.

Right now my breakie is usually:

- 4 toast and St-Dalfour's Blueberry Jam [will stop eating this soon as it's also processed (spread on one half of each slice), or

- a medium sized bowl rolled oates with 1/2 cup blueberries (frozen then thawed)

Lunch/dinner:

- usually meat and veggies, with a bit of potato/kumara/pumpkin. May or may not have fruit afterwards depending on satiety.

Snack:

- 1 L of veggie/fruit juice freshly made (that's 1L per day, sometimes if I feel like it I have 2L per day - I drink 1L at a time)

- 2-4 Toast with blueberry jam

So let me know what I can do with my diet. I think I need most help for breakie, as I mentioned before I want to stop eating the jam (even though it's 10g less sugar per 100g than other jams on market, still don't think it's doing me any good, but what else can I eat in the morning?)

Any input is much appreciated.

[tinytraps]

Bro you gotta up your protein, and cut down on your carbs. Pretty simple really.

[Beef]

at least 1g of protein per kg, and definitely cut down on the calories

[rose]

Bro you gotta up your protein, and cut down on your carbs. Pretty simple really.

More food in general. Work out your calorie requirements and exceed it. Seriously. 60kg at 5'7" makes me want to cry. You don't want to make me cry, do you? :shock:

I understand and relate to your food intolerances. I've had first hand experience with those and more. It's not an excuse to avoid things, you just have to get creative and find other things to eat. A good start is more protein. I wouldn't necessarily eat less carbs.

Re breakfast, an option is to not to limit yourself to typical breakfast food, it makes things a lot easier. I have beef for breakfast sometimes. Can you eat eggs? How about a huge protein smoothie? Doesn't have to have milk or dairy in it. I recently tried rice milk with carrot juice, whey and cocoa and it tastes like jaffa or orange chocolate chip ice cream =P~ Try sticking a banana in it or your oats and a couple of tablespoons of olive oil. Coconut cream can add a hint of coconut to it.

A guesstimate of 14% BF. Katch McCardle says eat 2301 calories a day to maintain weight (3-5 days moderate exercise). Take some time to look at this stuff, it pays off very quickly

Calculating Daily Cals

Search for foods on Nutrition Data

[rose]

P.S. Don't mean to be harsh, but re not liking stuff, get over it. Your options are already limited, don't limit them further unnecessarily.

[Specter]

Heed Rose's advice bro :nod: ...she makes me cry all the time :cry:

[rose]

. :shock: Since when? :-s :shock: :shock: :shock: :pfft:

[Beef]

you make me cry with delight rose

[teamfatboy]

Heed Rose's advice bro :nod: ...she makes me cry all the time :cry:

All.The.Time.... bro, we should start a club :pfft:

But seriously Tenmon, Rose's advice is on the money. Acknowleding that allergies can be a serious issue, it can be surmounted. It just means being more creative. But, to get where you need to be, this is about fuel, not taste.

For instance, as a kid, I HATED oats... but now they're a staple, 'cos they work.

More protein's critical - not necessarily at the expense of your current carb quantity, but in addition.

[PTinCHCH]

bro, if your already quite lean, just eat.

eat heaps and weights train hard.

if your not overweight or having issues with fat, your metabolism will be ok.

specially at your age.

eat lots. meats preferably. but anything really, your body will use it.

weight train hypertrophy style.

so thats 8 to 12 reps at 3 to 5 sets.

use this site and follow your nose for days on, training regime etc to suit your lifestyle.

http://www.exrx.net

[Beef]

so thats 8 to 12 reps at 3 to 5 sets.

use this site and follow your nose for days on, training regime etc to suit your lifestyle.

http://www.exrx.net

i disagree. i would start him on a basic compound strength program so he can get a good solid foundation.

[PTinCHCH]

so thats 8 to 12 reps at 3 to 5 sets.

use this site and follow your nose for days on, training regime etc to suit your lifestyle.

http://www.exrx.net

i disagree. i would start him on a basic compound strength program so he can get a good solid foundation.

meh, if your not going too seriously into it and just wana get some muscle and definition, hypertrophy.

maximum gains in shortest time.

[Beef]

so thats 8 to 12 reps at 3 to 5 sets.

use this site and follow your nose for days on, training regime etc to suit your lifestyle.

http://www.exrx.net

i disagree. i would start him on a basic compound strength program so he can get a good solid foundation.

meh, if your not going too seriously into it and just wana get some muscle and definition, hypertrophy.

maximum gains in shortest time.

i bet you'd get the same if not better gains from doing a basic 5x5 program

[PTinCHCH]

i bet you'd get the same if not better gains from doing a basic 5x5 program

5x5's are the best, totally agree.

but common hypertrophy is what the "uneducated" or "unwilling to research" usually want.

just to bulk up.

imo strength phases are more of an educated insight to training.

or at least requires some research and some weights experience.

[Beef]

agreed. but there's no scientific evidence to say that you'll get bigger doing 8-12 reps as opposed to 5x5. i don't understand people who want to just "get bigger" and don't care about strength

[Jigga]

Re breakfast, an option is to not to limit yourself to typical breakfast food, it makes things a lot easier. I have beef for breakfast sometimes. Can you eat eggs? How about a huge protein smoothie? Doesn't have to have milk or dairy in it. I recently tried rice milk with carrot juice, whey and cocoa and it tastes like jaffa or orange chocolate chip ice cream =P~ Try sticking a banana in it or your oats and a couple of tablespoons of olive oil. Coconut cream can add a hint of coconut to it.

Milkshakes and smoothies - there's a difference. Instead of rice milk and carrot juice, just use ice. Protein powder, water, frozen berry mix. Sorted. No need to blow your money on a million different pointless ingredients.

You can eat beef, chicken, rice and vegetables... I fail to see anything stopping you from eating like a bber. If your seriously worried about putting on any fat maybe look at a split like 60p/30c/10f. With the cardio I would have thought you would be doing with bball training and your bodytype you could prob up the carbs a bit. Even 50p/40c/10f is pretty modest... Using the latter split:

60kg x 40 = 2400cals/day ---> 300gp, 240gc, 30gf

If your serious about your bball then you should do as much research as you can on plyometrics, there are a million programs available if you just use google. When you have a good plyo program, throw in some supplementary work. If your only training 3x a week you can't really fit a lot of volume in so just stick with your compound movements - chins, bench, squat etc. If your serious it's up to you to do the rest. Lazy people who ask others to fully write up a nutrition and training regime for them without doing the hard yards themselves are pathetic.

Speaking of pathetic. What is with the men worshipping the girl up top? Have some respect for yourselves :puke:.

[Beef]

Speaking of pathetic. What is with the men worshipping the girl up top? Have some respect for yourselves :puke:.

:nod:

[Tenmon]

Thanks for all your inputs!

Ooo and thanks for the exrx.net and plyometric links.

I actually don't know any of the jargon used above - [Compound strength program, hypertrophy (that's the 8-12 rep, 3-5 sets right?) and 5x5's] but hopefully that site will tell me.

Oh also wanted to ask, is there a protein powder that isn't dairy? (because whey is essentially dairy) Preferably one without artificial sweetner.

[teamfatboy]

Oh also wanted to ask, is there a protein powder that isn't dairy? (because whey is essentially dairy) Preferably one without artificial sweetner.

Egg Protein - try Eggcel (no artificial sweetener in this one)

Soy Protein - available in a range of stores. Can't think of brand-names off-hand.

[Draft]

I'd probably steer clear of excess soy unless your a fan of moobs.

Have you tried egg protein TFB? What's it like?

[Draft]

Lazy people who ask others to fully write up a nutrition and training regime for them without doing the hard yards themselves are pathetic.

To be honest bro, one of the points of these forums is for people to ask advice and share tips. Noone is really forcing you to respond to his message. If you don't like it, ignore it.

And the OP hasn't even asked for a diet to be built from scratch, he's posted his diet, admitted he doesn't have alot of experience and asked for tips.

Calling him pathetic is uncalled for.

[teamfatboy]

Lazy people who ask others to fully write up a nutrition and training regime for them without doing the hard yards themselves are pathetic.

Calling him pathetic is uncalled for.

True, especially if you're new on here yourself.

[teamfatboy]

Have you tried egg protein TFB? What's it like?

I've not used the Egg Powder, but I've used the liquid frozen/ pasteurised egg whites a lot. Pour 300ml into a blender with half a sachet of Weightwatchers jelly mix, whizz, drink - equivalent of 10 egg whites, from memory around 28-30g of net protein, zero fat or carbs to speak of.

Great for a breakfast shake - and that's before you put in things like berries or banana.

[PTinCHCH]

agreed. but there's no scientific evidence to say that you'll get bigger doing 8-12 reps as opposed to 5x5. i don't understand people who want to just "get bigger" and don't care about strength

what i studied showed there was.

breaks down more muscle fibers and feeds on glycogen stores.

rather than strength, which is neurologically based.

ie. designed to train the body to recruit more muscle fibers as opposed to breaking them down.

(it still does break them down and you will still grow, just not as fast or directed as hypertrophy)

[rose]

Doesn't have to have milk or dairy in it. I recently tried rice milk with carrot juice, whey and cocoa

Milkshakes and smoothies - there's a difference. Instead of rice milk and carrot juice, just use ice. Protein powder, water, frozen berry mix. Sorted. No need to blow your money on a million different pointless ingredients.

Indeed there is a difference. Ice and berry mix does not make a complete food, thus the reason for the other ingredients. There are plenty of other options as well. Given that the guy is extremely underweight the more food and nutrients in general, the better IMO.