Confused about the proper diet plan to follow

[LoneRanger121]

Goodevening all,

I was overweight about 100kgs , and 5'11''. feet. I have been dieting and doing regular gym since past year now. End result, i am 73kgs now . i have lost a lot of fat , but not gained much muscle. as a result my body is flabby. I am doing regular strength training with some cardio on a daily basis. Taking whey protein supplements daily . But i am not gaining much muscle. I guess my diet is not balanced . Tts mostly proteins with little carbs. I need guidance on nutrition and exercise regime to follow. Any help is greatly appreciated. TIA

MY diet :

6am : gym
8am : 2scoops whey protein
breakfast : 4 egg white + 3 whole wheat bread
11 am : black tea + vegetable roll (snack)
1 pm : 3 chapati(flat bread) + veggies
4pm : snacks , biscuits
7pm : 4 egg whites, whole wheat bread, milk, cereals

[gbullock32]

Start with nutrition- learning the basics about calorie and macro/micro nutrients and how they will help you reach your goals, read-

http://forum.bodybuilding.com/showth...hp?t=156380183
http://forum.bodybuilding.com/showth...hp?t=136691851
http://forum.bodybuilding.com/showth...hp?t=129523333
http://forum.bodybuilding.com/showth...hp?t=123915821

Once you have done that select a proven beginner routine, these are made to give the best results, some good routines would be-

Starting Strength - http://startingstrength.com/

BabyLover's Starting Strength - http://forum.bodybuilding.com/showth...hp?t=135564721

AllPro's Beginner Routine - http://forum.bodybuilding.com/showthread.php?t=4195843

StrongLifts 5x5 - http://stronglifts.com/5x5/

IceCream Fitness 5x5 - http://forum.bodybuilding.com/showth...hp?t=148036063

Fierce 5 - http://forum.bodybuilding.com/showth...hp?t=159678631

Coolcicada's Push/Pull/Legs - http://forum.bodybuilding.com/showth...hp?t=149807833

Read into those and pick the one you like best.

SUPPLEMENTS

Are just that and nothing more, you do not need them, and most are either useless or a waste of money. If you really want to take them there are a few that can be beneficial though.

Recommended-

Multivitamin- Useful for helping to fill in any holes in your diet- remember, it is there to compliment what you get from food, not replace it.

Fish Oil- Great for getting in essential fats that most do not from whole food unless eating fish fairly often.

Creatine Monohydrate- Cheapest form of creatine and the most proven/studied. 3-5 grams a day, taken at any time with any liquid is all it takes and you do not need to load or cycle nor do you need to take it with sugar. Many types of creatine exist but just go with a plain mono- do not expect miracles though, creatine will barely have any noticeable effect, it may give you an extra rep or 2 but that is about it.

Bloating with creatine is actually very minimal, if it occurs at all, and usually only happens to those who load it (which is not needed). Creatine works by saturation, pulling water into the muscles and providing more endurance: think of it like putting an extra gallon of capacity on your car's gas tank, it doesn't directly improve performance, but allows for more distance to be covered. This is essentially (in very simplified terms) what creatine will do, it will let you go just a little further.

Optional-

Protein- Not needed really, it is just a powdered food (usually derived from either a milk, plant, beef, or egg protein) that can be used to reach your minimum protein needs if you cannot do so with whole foods. Do not get caught up with what type to get, a standard whey will be the cheapest and will be just fine. Only take as much as is needed to reach protein needs for the day.

BCAA Products- BCAA (Branch Chain Amino Acids) are said to prevent muscle breakdown and aid in recovery- this is true but you know what already has BCAAs in it? Food, any source of protein has and is comprised of branch chain amino acids. Assuming you reach protein sufficiency in your day a BCAA supplement would do nothing to aid you.

BCAA supplements may be beneficial if you take pre/intra workout only if you train in a fasted state, or taken between meals if you go 4-6 hours without food. If you do not fit either of those categories they are not needed at all, save the money.

Not needed-

Fat Burners- They do not burn fat and barely do anything in regards to losing fat. Most will only suppress appetite and provide energy. Save your money, work on diet and training first, skip fat burners entirely or save them as an option for the final part of a cut, when you need an energy boost.

CLA- Borderline useless unless you are obese, do not waste the money.

Pre-Workout- They provide energy and endurance boosts, which may be useful if you need it but hold off until you have training and nutrition experience before looking into these. Some people respond poorly to certain stimulants so if taking a pre-workout always follow the directions and dosing instructions.

Pretty much any other supplements are not worth going into, do research first, buy later or never; most will do so little in regards to actual results that your money is best saved for something useful, like a food scale.

[axxlef]

Post above contains all the info you need, but your diet is terrible. You need considerably more dietary fat, around 75g a day at your bodyweight
Please read all the links posted above

[Umadbruhhhh]

OP, read what gbullock32 posted. That is all you need.

[BeStill]

Goodevening all,

I was overweight about 100kgs , and 5'11''. feet. I have been dieting and doing regular gym since past year now. End result, i am 73kgs now . i have lost a lot of fat , but not gained much muscle. as a result my body is flabby. I am doing regular strength training with some cardio on a daily basis. Taking whey protein supplements daily . But i am not gaining much muscle. I guess my diet is not balanced . Tts mostly proteins with little carbs. I need guidance on nutrition and exercise regime to follow. Any help is greatly appreciated. TIA

MY diet :

6am : gym
8am : 2scoops whey protein
breakfast : 4 egg white + 3 whole wheat bread
11 am : black tea + vegetable roll (snack)
1 pm : 3 chapati(flat bread) + veggies
4pm : snacks , biscuits
7pm : 4 egg whites, whole wheat bread, milk, cereals

I am assuming you are vegetarian. If not, eat some meat. There is not enough protein bro. Calculate your totals to be sure, but I am guessing you are only getting about 80-90 grams of protein. You need twice that by most people's estimates. Read the stickies that are posted in this thread and try and found some acceptable protein sources that are not as carb-heavy. I think the challenge will be to create a diet that is adequate from a protein standpoint but not super high in carbs. Soy is an option, but I think the jury is still out on it's estrogen mimicking properties. I avoid the stuff. Good luck.

[LoneRanger121]

Thanks to all posters above. Your valuable feedback is much appreciated.

I read most of the threads posted above. Though i have some doubts:

According to my body weight i need :

148g of proteins
333g of carbs
fats ? lean weight?

Protein breakup:
2 scoops of Ultimate nutrition Whey = 60g
10 eggs/day = 34g approx

deficit protein= 54g

i am non-veg , should i include 250g tandoori chicken for protein deficit ? alternatives?

Carbs ??

Eating 3 chapttis = 16x3= 48g
whole wheat bread = 50g

theres a large carb deficit ? what to eat?


not sure about fat rich foods? how much ?

Thanks

[axxlef]

Carbs are as much or as little as you want fats are.45 per lb of total bodyweight. Good sources are eggs no need to throw those yolks cheese,oils, nuts, butter, Cream and loads more choices.Just hit those macros stay within your calorie target and lift hard heavy and often.

[LoneRanger121]

i am planning to include 1 cup steamed white rice for carbs. will that be fine? i have heard the white rice should be avoided at all costs ? any truth to that?