Diet plan help...

[aberfoyle7382]

I'm new to this forum, and new to working out. I was wondering if someone could help me with a diet plan? Would something like this be okay?

Breakfast: granola and low fat yogurt
Snackineapple
Lunch: Flaxseed wrap spinach leaf and 4 oz broiled chicken cutlet breast
Snack:Grapes
Dinner: 2 cups Lentil soup ( homemade)
Snack: Orange

 

[jul]

Hey aberfoyle! What are your goals exactly?? If gaining muscle is one of them, it looks like you need to add more protein to that diet. I would try to get a protein in with every meal. Lean protein of course. I try to take in at least 1 gram of protein per pound of BW. I do the one carb, one protein every 3 hours or so. But after 6:00PM cut the carbs. This is just what seems to work for me. I know some of the other girls will chime in...Good luck! Jul

 

[luquillo78]

Hey aberfoyle! What are your goals exactly?? If gaining muscle is one of them, it looks like you need to add more protein to that diet. I would try to get a protein in with every meal. Lean protein of course. I try to take in at least 1 gram of protein per pound of BW. I do the one carb, one protein every 3 hours or so. But after 6:00PM cut the carbs. This is just what seems to work for me. I know some of the other girls will chime in...Good luck! Jul

I agree. As jul said, you are low in protein. Did you count how much protein are you taking? What are your stats?

 

[mo'primo]

like mentioned already, what are you goals and what are your stats?

 

[ectomorph]

I think this is the 117th time I've posted this link, but it's stuff you need to know..

http://www.johnberardi.com/articles/nutrition/complete.htm

 

[aberfoyle7382]

Sorry! Here are my stats
23
5'2
Current weight: 123
BF%- ? I have never gotten it done and online I have gotten everything from 19-27...if I had to guess I would say its about 23%? Should I invest in getting some calipers?
Measurements 36-27-37

Goals
I want my bf to be 18-19% and my weight to be 110-115, but I care more about my measurements...I'd like to get that to 35-25-35 ( if that's possible)

I haven't worked out with weights in over a year...but I have done cardio about 4 times a week during that time period. I'd like to attempt being "cut" lol. I've never tried to attain that before and I know that takes time, but I'd really like to be well defined by the time summer comes.

If I did exactly what I am supposed to how long do u think it would take to get my BF down to 18/19% assuming its about 23% and get my measurements down to 35-25-35. I'm ready for the challenge, I just don't know where to begin.
* also on a side note I have clenbuterol. I didn't want to start anything using it but save it for when I'm clase to my goal to help out at the end when it's harder. What are your dosage recommendations?

Thanks!!!

 

[jul]

Sorry! Here are my stats
23
5'2
Current weight: 123
BF%- ? I have never gotten it done and online I have gotten everything from 19-27...if I had to guess I would say its about 23%? Should I invest in getting some calipers?
Measurements 36-27-37

Goals
I want my bf to be 18-19% and my weight to be 110-115, but I care more about my measurements...I'd like to get that to 35-25-35 ( if that's possible)

I haven't worked out with weights in over a year...but I have done cardio about 4 times a week during that time period. I'd like to attempt being "cut" lol. I've never tried to attain that before and I know that takes time, but I'd really like to be well defined by the time summer comes.

If I did exactly what I am supposed to how long do u think it would take to get my BF down to 18/19% assuming its about 23% and get my measurements down to 35-25-35. I'm ready for the challenge, I just don't know where to begin.
* also on a side note I have clenbuterol. I didn't want to start anything using it but save it for when I'm clase to my goal to help out at the end when it's harder. What are your dosage recommendations?

Thanks!!!

I think you have plenty of time to get "cut" by next summer. But I know at 18-19% BF I am not very defined. I try not to allow myself to get over 15%. I would take the link that ectomorph gave you and do a lot of reading on dieting. I think the easiest diet for beginners though, is the 1 carb, 1 protein per meal and keeping your total fat intake pretty low. How many times a week do you weight train, do cardio?

And I think you are doing the right thing saving the clen for later. Hope this helps some...Jul

 

[Dlove]

No offense bro but i hope your not thinking of Anabolic Androgenic Steroids (AAS) now. That diet you posted would be adequate for my 14 yr. old step-son. Theres no protein in that diet. Theres a lot of good readings in here on diet read up and hit a plateau in the gym and maybe then down the road a little test. I know you didn't say anyhing in your post about Anabolic Androgenic Steroids (AAS) usage but it's my guess if you found this site your curious about it. Diet is simple it's up to you to have the discipline to follow it. Good luck.

 

[ectomorph]

I think the easiest diet for beginners though, is the 1 carb, 1 protein per meal and keeping your total fat intake pretty low.

And I think you are doing the right thing saving the clen for later.

Agreed.

 

[ectomorph]

No offense bro but i hope your not thinking of Anabolic Androgenic Steroids (AAS) now. That diet you posted would be adequate for my 14 yr. old step-son.

aberfoyle7382
Rookie

Join Date: Nov 2005
Location: Long Island, NY
Posts: 5
Gender: Female

 

[aberfoyle7382]

Well I'm gonna get reading, lol. Thanks for all the info. I will try to keep my fat intake at about 20%? Does that sound good?

 

[Dlove]

aberfoyle7382
Rookie

Join Date: Nov 2005
Location: Long Island, NY
Posts: 5
Gender: Female

my bad didn't see that