i just started working out but i dont understand diets

[weeman75]

like i stated before i just started working out and i understand that a healthy diet is much so needed. but i dont understand dieting carbs protine and such thing are greek to me. i dont know how to judge what i need or how to judge the meals.i need help really bad i fear that i will not get the results im looking for if i dont overcome this obstical. my hight is 5 foot 9 and i weigh 170 pounds which from what i am told is slightly overweight for my size. as far as my goals i want to bulk up and define my shape in certin areas like abbs for one, so what should i do

[RiNgMaSteR]

To gain weight in the form of muscle here are some general guidelines to follow.

Eat around 18 to 20 cals per pound of bodyweight

Aim for 1 gram of protein per pound of bodyweight

Try and eat around 4 meals of solid food a day along with 2 shakes so 6 total

Drink lots of water

[massive member]

5-6 meals a day every 3 hours. for most ppl this comes out to 1 meal before work or school, 3 meals at work or school and 2 meals after.

breakfast: oats and eggs

lunch and dinner: chicken or lean red meat or fish or turkey with sweet potatoes or yams or veggies or brown rice

mid morning and mid afternoon snacks: pop top tuna or chicken, nuts, fruits, sandwiches, jerkey

before bed: cottage cheese with natty or almond butter

calorie calculators
http://forum.bodybuilding.com/showth...nedict+formula

to track calories
www.fitday.com

to determine calories in foods
www.calorieking.com
www.nutritondata.com

grocery list
http://www.bodybuilding.com/fun/stella9.htm
http://forum.bodybuilding.com/showth...hreadid=208376

diets to get rough idea
http://forum.bodybuilding.com/showth...51#post2873351
http://forum.bodybuilding.com/showth...0&pagenumber=2
http://forum.bodybuilding.com/showth...hreadid=240161
http://forum.bodybuilding.com/showth...242819#newpost
http://www.bodybuilding.com/fun/bbin...=MassGainDiets
http://forum.bodybuilding.com/showth...248644#newpost
http://forum.bodybuilding.com/showth...highlight=diet

type diet and search in nutrition forum for tons of diets to get even more idea