Hello, Newb Needs Nutrition Advice

Bigger Stronger Leaner Competitive Bodybuilding
1

As you can tell by my name, im a COMPLETE beginner… as in i have been to the gym 3 times :slight_smile:

As far as nutrition well to say its a disaster is being nice !

Yesterday for example:

1 roll with ham, cheese and coleslaw.
2 cans of coke
1 can of fanta
3 choclate bars
6 biscuits

And thats it.

Today so far at 4pm i have had:

1 roll with ham, cheese and coleslaw.
1 can of fanta
2 cans of coke
1 tub of pringles

As for my stats im

6ft1"
189 lbs
Can see my top 4 abs.

I never ever get fat my body seems to sit in and around 185 lbs and to people i look “fit” without doing anything.

From reading stuff on this site, i am presuming i am somewhat of a mesomorph how much i have no idea perhaps endo-meso ?

Also i would also assume from reading i have a spendthrift metabalism, im always doing SOMETHING like fidgeting etc so i must be burning some amount of calories there.

Ok now for the questions :slight_smile:

I have been reading and i have seen that more than likely i have severely damaged my metabalism via lack of eating …soooo i have also seen that eating 6-7 meals is ideal for getting it back to normal …

Do i jump straight away to 6-7 meals, or is my body gonna freak out and blow up or something… i doubt i could even eat that many meals anyway :slight_smile:

Also, from reading i have seen that an ideal meal would consist of lean protein, fibrous veg and a small amt of carbs ie.

8oz of Chicken
Lots of green Veg
1 Cup White Rice.

Is this an ideal meal or am i missing something ?

For training, i am looking at:

Westside for Skinny Bastards

Training i would say is pick a program do it for 6 weeks… pick another etc etc.

I just would like some advice on nutrition if ye would be so kind.

As said im a complete beginner, so im open to any and all advice.

Have alot to learn :slight_smile:

Meanwhile ill go back to the articles.

Thank you all.

2

What are your goals?
Get bigger? Get more skinnier?..

3

hey CN, listen man, take it from me, people like to over complicate things.

First of all, your diet is severely lacking in a lot of things, mainly protein. Make sure to get some protein at every meal (meat, fish, eggs, milk, cheese, protein powder etc)

Don’t get caught up in making sure you eat a certain number of number of meals per day, as it doesn’t really matter. what matters is making sure that by the end of the day, you’ve eaten the right amount of calories for your goal (more calories for muscle gain, fewer calories for fat loss).

it seems to me you wish to put on muscle. if this is the case, begin tracking your weight on the scale, shoot for a weight gain of 1-2 lbs per week. if the scale isn’t going up, then you need to eat more food. the most important thing regarding nutrition when trying to put on size is AMOUNT. if you arent eating enough to support growth, you won’t grow.

btw a “proper meal” typically contains a good amount of protein, a good amount of starchy carbs, and a moderate amount of fat. (this could mean a piece of chicken, a 1/2 cup of rice or so, some olive oil on the chicken, and a glass of milk)

finally, you won’t build muscle unless you are weight training. I suggest picking a 3x per week full body plan, or perhaps a 4x per week upper/lower split and sticking with it. just like if you dont eat enough, you wont grow, if you arent putting more weight on the bar over time, you wont build much muscle. so make sure you’re getting stronger. you don’t have to change up your program every six weeks either, but if it helps you stay motivated, then go for it.

in summary, just make sure that you are consistently getting stronger, eating enough, and resting, and you will put on muscle. (assuming that is your goal)

4

I vote you make your way to the beginner’s forum and start reaing the stickies.

5

You sound like you are on the right track, having actually read some articles for yourself unlike most beginners who come in here. Good job on that.

6

[quote]JMoUCF87 wrote:
hey CN, listen man, take it from me, people like to over complicate things.

First of all, your diet is severely lacking in a lot of things, mainly protein. Make sure to get some protein at every meal (meat, fish, eggs, milk, cheese, protein powder etc)

Don’t get caught up in making sure you eat a certain number of number of meals per day, as it doesn’t really matter. what matters is making sure that by the end of the day, you’ve eaten the right amount of calories for your goal (more calories for muscle gain, fewer calories for fat loss).

it seems to me you wish to put on muscle. if this is the case, begin tracking your weight on the scale, shoot for a weight gain of 1-2 lbs per week. if the scale isn’t going up, then you need to eat more food. the most important thing regarding nutrition when trying to put on size is AMOUNT. if you arent eating enough to support growth, you won’t grow.

btw a “proper meal” typically contains a good amount of protein, a good amount of starchy carbs, and a moderate amount of fat. (this could mean a piece of chicken, a 1/2 cup of rice or so, some olive oil on the chicken, and a glass of milk)

finally, you won’t build muscle unless you are weight training. I suggest picking a 3x per week full body plan, or perhaps a 4x per week upper/lower split and sticking with it. just like if you dont eat enough, you wont grow, if you arent putting more weight on the bar over time, you wont build much muscle. so make sure you’re getting stronger. you don’t have to change up your program every six weeks either, but if it helps you stay motivated, then go for it.

in summary, just make sure that you are consistently getting stronger, eating enough, and resting, and you will put on muscle. (assuming that is your goal)[/quote]

OP, this guy here has the right advice.

As for my advice, start drinking a gallon of milk every day. Its the total calories that really add the weight, but you need for them to be nutritious. Milk will give you the extra protein your body is lacking and also help boost your calorie intake. Don’t waste any time in the gym, start doing squats every workout. I recommend Starting Strength by Mark Rippetoe. I think most people here will agree. That book will show you the correct way to do compound exercises. Don’t learn from Joe in the gym because there is a 90% chance he himself does them wrong.

Also, you don’t need to change programs every 6 weeks, you change programs when the one your on doesn’t work anymore. I recommend you also buy Practical Programming for Strength Training also by Rippetoe. That one book will explain everything you need to know about training in an organized way, and Starting Strength will show you how to do all the exercises right. This is valuable information here.

7

[quote]elano wrote:
I recommend Starting Strength by Mark Rippetoe. I think most people here will agree. That book will show you the correct way to do compound exercises. Don’t learn from Joe in the gym because there is a 90% chance he himself does them wrong.

Also, you don’t need to change programs every 6 weeks, you change programs when the one your on doesn’t work anymore. I recommend you also buy Practical Programming for Strength Training also by Rippetoe.

That one book will explain everything you need to know about training in an organized way, and Starting Strength will show you how to do all the exercises right. This is valuable information here.[/quote]

Rippetoe should be paying you.

8

[quote]josh86 wrote:
I vote you make your way to the beginner’s forum and start reading the stickies.[/quote]

Bingo

9

Ok so will i drink all the milk in 1 go or split it up ??

Also, do i start on 6 meals all at once, or do i slowly bring it up ?

As in if i wallop 7 meals down, am i going to be able to use it or is it coming out the other end as fast as it went in…

Also i will look at the Starting Strength program/book.

Cheers for the help people.

Back to the articles i go :slight_smile:

10

I AM reading the beginners stickies !

I just didn’t know where to put this thread, and someone changed the name of it, so i presume it belongs here… sorry if im wrong.

11

I would split up your milk consumption for the day unless you enjoy annoying farts and pissing out your asshole…

12

Your body won’t have any trouble with several smaller meals. On the contrary, it’s far easier to absorb and assimilate smaller, more frequent meals. The idea is that you always have amino acids in your bloodstream to avoid going into a catabolic state (where you break down muscle tissue for needed aminos).

It sounds like you’re quite carb tolerant (lucky bastard!). At your age you don’t need to avoid “bad” foods BUT, you WILL make better and faster progress if you choose wisely.

It sounds like you’re willing to learn and you’ve certainly come to the right place for that. Keep reading up, apply what you learn, keep doing what works. Simple right?

Good Luck Man! Let us know if you have any more specific questions.

13

[quote]bugeishaAD wrote:
I would split up your milk consumption for the day unless you enjoy annoying farts and pissing out your asshole…[/quote]

A VERY good point that I forgot to mention.

I, uhhh… Couldn’t have said it better myself?

Actually the whole “drink gallons of milk” thing is generally a bad idea. You’re just asking to develop an allery or become lactose intolerant. Milk is fine and all, especially when you’re young but a good protein powder has a superior protein profile and less lactose and saturated fat.

14

Well some questions are:

  1. Which will i do cut down to low bf or just add muscle ?

  2. Will i start on 6 meals straight away or work up from 2-3-5-7 etc etc

  3. Whats peoples take on carbs ?? Good/bad so many articles say many different things !

  4. Whats the deal with post gym/pre gym drinks ?? I dont own any protein or stuff… do i buy it here … which ones etc etc !

Those would by my top 4 at the moment, if you could answer i would me much obliged :slight_smile:

15

[quote]Kruiser wrote:
bugeishaAD wrote:
I would split up your milk consumption for the day unless you enjoy annoying farts and pissing out your asshole…

A VERY good point that I forgot to mention.

I, uhhh… Couldn’t have said it better myself?

Actually the whole “drink gallons of milk” thing is generally a bad idea. You’re just asking to develop an allery or become lactose intolerant. Milk is fine and all, especially when you’re young but a good protein powder has a superior protein profile and less lactose and saturated fat. [/quote]

You won’t develop and allergy, or become lactose intolerant. You have lactase in your small intestine, it is the enzyme for digesting the milk protein lactose, which is made of glucose and galactose. The worst thing that will happen is you will use up your temporary supply of lactase and then get the shits.

16

[quote]Zagman wrote:
Kruiser wrote:
bugeishaAD wrote:
I would split up your milk consumption for the day unless you enjoy annoying farts and pissing out your asshole…

A VERY good point that I forgot to mention.

I, uhhh… Couldn’t have said it better myself?

Actually the whole “drink gallons of milk” thing is generally a bad idea. You’re just asking to develop an allery or become lactose intolerant. Milk is fine and all, especially when you’re young but a good protein powder has a superior protein profile and less lactose and saturated fat.

You won’t develop and allergy, or become lactose intolerant. You have lactase in your small intestine, it is the enzyme for digesting the milk protein lactose, which is made of glucose and galactose. The worst thing that will happen is you will use up your temporary supply of lactase and then get the shits.[/quote]

Which seems to happen to me every day now haha.

Part of the game. :slight_smile:

17

[quote]CompleteNewb wrote:
Well some questions are:
[/quote]

  1. Which will i do cut down to low bf or just add muscle ?
    You are a beginner, you can succeed at doing both at the same time, but you are better off basing your nutritional strategy on gaining weight.

  2. Will i start on 6 meals straight away or work up from 2-3-5-7 etc etc
    Your call, as long as you are eating more often it isn’t the most critical thing in the world, I would start at 4 if it seems to difficult to start at 6 meals a day.

  3. Whats peoples take on carbs ?? Good/bad so many articles say many different things !
    You appear to be carb tolerant, so just stick to real foods, fruits veggies, whole grains, milk carbohydrate, Surge.

  4. Whats the deal with post gym/pre gym drinks ?? I dont own any protein or stuff… do i buy it here … which ones etc etc !
    You are a beginner, don’t worry too much about it right now.

If anything I would think about getting Surge for a post workout drink. Metabolic Drive protein is awesome, especially with whole grain oatmeal for breakfast.

Those would by my top 4 at the moment, if you could answer i would me much obliged :slight_smile:

18

[quote]CompleteNewb wrote:
Well some questions are:

  1. Which will i do cut down to low bf or just add muscle ?

  2. Will i start on 6 meals straight away or work up from 2-3-5-7 etc etc

  3. Whats peoples take on carbs ?? Good/bad so many articles say many different things !

  4. Whats the deal with post gym/pre gym drinks ?? I dont own any protein or stuff… do i buy it here … which ones etc etc !

Those would by my top 4 at the moment, if you could answer i would me much obliged :)[/quote]

  1. Dont understand what your asking, maybe “Which one should you do first?” Then Bulk up eat everything workout heavy then once you get to the size you want, cut down.

  2. Start on 6 meals right away but make them smaller meals they dont have to be huge meals.

  3. Need Carbs before and after a workout, and mainly throughout the day, if your trying to bulk up dont worry about carb intake your gonna need them.

  4. Get a thing of creatine and protein powder, drink the creatine before your workout and the protein after. Simple and EAT for the love of god EAT!!! lol.

19

[quote]Zagman wrote:
Kruiser wrote:
bugeishaAD wrote:
I would split up your milk consumption for the day unless you enjoy annoying farts and pissing out your asshole…

A VERY good point that I forgot to mention.

I, uhhh… Couldn’t have said it better myself?

Actually the whole “drink gallons of milk” thing is generally a bad idea. You’re just asking to develop an allery or become lactose intolerant. Milk is fine and all, especially when you’re young but a good protein powder has a superior protein profile and less lactose and saturated fat.

You won’t develop and allergy, or become lactose intolerant. You have lactase in your small intestine, it is the enzyme for digesting the milk protein lactose, which is made of glucose and galactose. The worst thing that will happen is you will use up your temporary supply of lactase and then get the shits.[/quote]

Not true. It happens all the time. Overconsumption of almost any food can trigger an allergy to it.

Just one reference (HealingDaily):

Heredity is often cited as a cause of food allergies, and it certainly plays a role since a recessive gene has been identified as being linked to IgE-mediated food allergies.(2) Repeated exposure to the same foods, especially in large quantities is also a factor. (I added the bold).

In any case, better safe than sorry. And why would you not want variety?

20

ok so if i start on 6 meals just not HUGE ones, and gradually add calories … thats ok yes ?

another thing… if i get this bulking thing its the over consumption of calories than i need to stay at my weight… but i stay at this weight regardless of what i eat so how does my above daily calorie manage to fit into 6 meals ??

I maybe ate 600 calories yesterday and same today ???

6 meals is 100 cals a meal ??

Ugh nutrition is confusing