Where to start

[almightyares]

Where do all of you find your nutritional meals you eat everyday? I am trying to put a meal plan together, but its really hard because I have no idea what to eat. Anyone know where to start? I know this is a really broad question, but any directional guidance would be appreciated.

[taffer]

first off...
http://www.bodybuilding.com/fun/stella9.htm
www.johnstonefitness.com (check his diet logs)
www.fitday.com
http://forum.bodybuilding.com/showth...threadid=81315 (even though this is in the fat loss section, its got good guidelines for eating healthy if you wanna bulk/maint)
http://www.glycemicindex.com/


that should get you started, remember to always think healthy! and understand GI!

[egon]

here are some good foods...

(Pick the ones you like or cost effective)
**Proteins**
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Protein Powder
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)



**Complex Carbs**
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)



**Fibrous Carbs**
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery


**Other Produce & Fruits**
Cucumber
Green or Red Pepper
Onions
Garlic
Tomatoes
Zucchini
Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
Lemons or Limes



**Healthy Fats**
Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil


**Dairy & Eggs**
Low-fat cottage cheese
Eggs
Low or Non-Fat Milk



**Beverages**
Bottled Water
Diet Soda
Crystal Light


**Condiments & Misc. **
Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)

[taffer]

few more info links that helped me...

http://www.bodybuilding.com/fun/david7.htm
http://forum.bodybuilding.com/showth...hreadid=101841
http://www.nutritiondata.com/

also what you can do is just goto bodybuilding.com and just browse the articles! there is TONS!!! of free info there

[almightyares]

Thanks a lot guys for your help. I now realize that I was eating wrong, even though I thought I was eating right. How do you decide when to eat, and how much to eat?

[sidewinda]

Eat every 2-3 hours. For how much, you should basically figure out how many meals a day you're going to be eating, divide your caloric requirement by that number, and makes your meals all roughly that big.