Hey.. help please

[Mulldog]

Hey, Im 17 yearold Male from Ontario, Im 6'0 .. 238lbs and waste is 38''..

I recently broke my Fibula/Tibia and ended up gaining a lot of weight as you can see by my stats.

Im trying to figure out a diet for myself.. can somebody help me? With what to eat, when to eat it and how much to eat?

I go swimming for an hour 4-5 times a week at a local pool..

Im thinking if I get a good solid diet and swimming then Im going to be able to drop the pounds..

Im also in highschool and dont have much time to whip togather means since IM at school from 8am until 3pm..

Any suggestions welcome..

 

[Muay Thai Guy]

time for my ten tips again

1. Eat between 1.5-2g of protein per Lbs of lean body weight

2. Eat smaller, frequent meals throughout the day as opposed to 2 or 3 larger meals. Your body will handley protein synthsesis better this way, manage insulin and blood sugar levels and remain in positive nitrogen balance if you get protein at each meal.

3. Eat Quality Protein sources at each meal

4. Eat only Non processed, unrefined, Low Glycemic Carbohydrates when you can, on a regular basis except of course after training when an Insulin spike is desired. At this point the Higher the GI the better (Glucose or Dextrose/Maltodextrin blend works best

5. Try to eat about 5 Grams of Fiber per meal (Except Post Workout)

6. Don't forget your fats, Make sure you get your dose of EFAs from Flax Oil, Fish Oils, Nuts, Oily Fish or Olive Oils

7. Drink about 4-6litres of Fresh Water per day

8. Avoid Fried Foods and foods containiing Hydrogenated Vegetable oils. These are both nonos on any diet

9. Eat At Least 25% of your Calories From Fat, No more than 50% in Carbs and the rest in Protien

10. Enjoy your food, Eat to live not Live to Eat

 

[ronmolina]

Excellent advice.

 

[sonis9]

MT guy has this diet shiznit down!! follow it and you will reap the benefits!!