Newbie Need help with my diet please

[vallumlj]

I have just started working out again and have built my self a home gym with all the bits i need to start the stronglifts 5x5 program.

I really need help with me my diet. I currently weigh 14.8st and have a bf of 27.5 and i am 6ft tall. I understand from reading on this forum and stronglifts i need to eat every 3 hours and 6 meals a day. I need to consume 200g of protein is this correct ?

Is there a list of all the foods i am allow to eat. I don't eat fish or salad so its going to make it a bit harder.

If there is a list if i create some meal places could you please give me some advice on it.

Thanks for the help.

[vallumlj]

Can i eat carbs during the day ? When is the best and worst time to have these.

I was thinking for breakfast i could have

3 x scrambled eggs with 2 slices of back bacon.
3 x fried eggs and a protein shake.

Can i have wholemeal bread in the mornings to go with the eggs or is this bad.

I just really need to know the rules when and when not to eat different things.

Thanks.

[vallumlj]

any body help me

[atypical1]

Hi,

This is the best place to start for answers.

nutrition-faq-t16402.html

james

[Mouse]

Whoa - easy tiger !!

Have a read of the 8 nutrition rules for a starter.
There are some other good articles on food / fat loss on the sub forum here.

Try to keep carbs to post work out especially and bread, potato, pasta etc. Eat Fruit and plenty of veg though.

If you don't like veg/salad, it may be a case of getting to like it a bit more.
Aim for 1 gram of protein per lb of bodyweight, so yes you are correct in aiming for 200g of protein.
The eating 6 meals a day is so you don't have to stuff your face in 3 sittings - ie you spread the intake throughout the day to make it more managable to get your daily calories in.

[vallumlj]

Thanks for the help what does this meal plan look like to start with.

I work on the road all day so need foods on the go.

Breakfast ideas

3 x scrambled eggs on 2 pieces of wholemeal bread. 1 x green tea.

I think this works out to about 28g protein 410kcal

Is that one ok ?

66g of Oat so simple or normal oats with milk. 27g protein 550kcal.

Yogurt fat free 250ml 15.8 protein 146Kcal with blueberries or all mixed into a smoothie with more frozen fruits.

Snacks

50 g mature Cheese

250ml yogurt again

Protein shake with milk or water

How about my protein bars/flap jacks or one promilk.

Lunch

2 x scrambled eggs with either a sasuage or bacon with beans.
100g of chicken with veg
100g of beef with veg
how about the my protein meal replacments.

Any other ideas for lunch i don't eat fish or salads ? Anything i can buy ?

Dinner

100g meat and veg
can i have 100g of chichen with 2 fajitas wraps.
Wholemeal pasta and mince with cheese or small tomato sauce.

So far does this sound ok ?

any ideas i would really welcome.

I was also thinking of a protein shake before bed.

Thanks for the help

[pete21121]

ive started mixing my whey with some other stuff the past few weeks, and it really helps to fill you up.

Usually i use 1.5 scoops whey (vanilla), a banana, and add a fair amount of ready brek (any oats would work i guess) - and blend it all together with milk. It just about fills that free shaker i got from discount supplements. Tastes pretty good too

Raspberries tastes good too, but id steer clear of strawberrys lol...