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WannaBeGnome
12-03-2014, 11:18 AM
Hello, I am 16yo student and i need help for my diet. I am 64kg and 170cm.

I am trying to set it up like that [ gya zo.com/d84d7ff 984c8f5c839 c8e0d43bc11e2e ] (remove spaces, i canīt post links yet.), but i need to add more carbs and fats, and i would need you to help me. Iīll really appreciate it.

Many thanks.

BazingaO
12-03-2014, 11:39 AM
Link doesn't work for me. But at 16 you shouldn't worry about calories/macros, just eat every meal you have available and lift.

But if you really want to learn more about nutrition start by reading the stickies as well as this:


To start learning the basics about nutrition, please read the relevant stickies at the top of the nutrition forum as well as this:

COMPOSING A RATIONAL DIET

Advice on diet and nutrition is often based on myths and, even more so, on the marketing message of supplement companies and self-proclaimed diet gurus with agendas contrary to your interests. Please don't allow yourself, your health, your fitness goals or your wallet to be compromised by the prevalent misinformation. Learn the basics of nutrition and start engaging in healthy, rational dietary habits that can last a lifetime.

The first step is to discard biased advice on nutrition and diet, and, in its place, embrace simple logic:

Compose a diet that ensures micronutrient and macronutrient sufficiency, derived predominantly from whole and minimally processed foods if possible, with remaining caloric intake being largely discretionary within the bounds of common sense.


Caloric Intake

Energy balance is the primary dietary driver of body weight and it also impacts body composition. A chronic surplus of calories will result in increased body weight and a chronic deficit of calories will result in a loss of body weight.

In other words, in order to gain about one pound of tissue weight (as opposed to transient flux in water weight), you need to consume a total of about 3,500 calories more than you expend. And to lose about one pound of tissue weight, you have to do the opposite -- consume about 3,500 calories less than you expend.

Thus, the first step in constructing any rational diet is to get a sense of how many calories per day, on average, you should consume in order to progress towards your goals.

The average number of calories you expend per day -- called total daily energy expenditure (TDEE) -- is a function of your basal metabolic rate (BMR) and your average weekly activity level.

To estimate your BMR, it's important to have a sense of how much lean body mass (LBM) you carry. If you're not sure, post a photo or two and we can estimate your percentage body fat and, from this number and your total body weight, it's easy to estimate LBM by using the following formula:

LBM = body weight * (1 - percentage body fat)

To estimate BMR, use the the Katch-McArdle formula:

BMR = 370 + (9.8 * LBM in pounds)
or
BMR = 370 + (21.6 * LBM in kg)

The next step is to estimate average weekly activity using the following guidelines to calculate an activity factor (AF):


• 1.1 - 1.2 = Sedentary (desk job, and little formal exercise, this will be most of you students)

• 1.3 - 1.4 = Lightly Active (light daily activity and light exercise 1-3 days a week)

• 1.5 - 1.6 = Moderately Active (moderately daily Activity & moderate exercise 3-5 days a week)

• 1.7 - 1.8 = Very Active (physically demanding lifestyle & hard exercise 6-7 days a week)

• 1.9 - 2.2 = Extremely Active (athletes in endurance training or very hard physical job)


To estimate TDEE (the calories at which you will neither gain nor lose tissue weight), use the following formula:

TDEE = BMR * AF

Now that you've estimated your TDEE, it's important to refine that estimate empirically. To do so, consume an average amount of calories equal to estimated TDEE for two weeks, monitoring weight change. The results will confirm your actual TDEE.

Once you know your actually TDEE, set your caloric intake to match your goals as follows:

To maintain weight, consume an amount of calories equal to TDEE.
To lose weight, consume 10% to 20% less than TDEE.
To gain weight, consume 10% 20% more than TDEE.

Monitor weight change via the scale and also body composition via the mirror and how clothing fits, making adjustments as needed biweekly.


Macronutrient Intake

Ensure that your intake of macronutrients meets sufficiency (as defined below), with remaining macronutrient composition of the diet being largely a function of personal preference.

Ideally, ensure macronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

Protein: ~0.6 to ~0.8 grams per pound of bodyweight (or target/ideal weight in the obese) -- the highest amount justified by research.

Fat: ~0.45 grams per pound of bodyweight (or target/ideal weight in the obese) -- the lowest amount implied by clinical observation.

Remaining caloric budget: whatever mix of macronutrients you prefer -- as implied by research.


Micronutrient Intake

Take care and use good judgement in food selection and portioning to ensure that micronutrient sufficiency is reached without excessive intake from dietary sources and/or supplements.

As with macronutrient sufficiency, one should ensure micronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

To get a good sense of recommended intake of vitamins and minerals, please review this USDA guidelines webpage.

You'll find the following information particularly helpful:


Intakes: Recommended Intakes for Individuals

RDA and Adequate Intake for Vitamins and Elements

Upper Limit for Vitamins and Elements

Electrolytes and Water


Meal Timing, Composition & Frequency

The number of meals you consume, the timing of those meals and the macro/micronutrient composition of each meal is largely a function of personal preference.

While it might be "optimal" to consume more than one meal per day and less than 5 meals per day, the simple truth is that any difference that directly results from such fine tuning is likely too small to notice even after years of training.

Thus, base your meal timing, composition and frequency on your subjective preference such as to optimize your sense of energy, performance, satiety, palatability, convenience, social/business life and sustainability.

Do not hesitate to very all three factors from day to day as circumstance dictates. In other words, do not become a slave to routine, with inflexibility compromising your quality of life.


Pre & Post Workout Nutrition

What (if anything) you consume before and after your workout does not play a significant direct role in the outcome of your diet, beyond personal preference.

Why? Because what matters in terms of direct impact on outcomes is total daily intake of all nutrients.

Thus, you should optimize based on how you respond to training in a fed or fasted state, and based on your hungry after exercise. In other words, use common sense.


Supplements

Supplements are just that, products that are intended to supplement deficiencies in your diet. If your diet is properly composed then there's no need or unique benefit to using supplements.

If your diet isn't properly composed and, thus, you have deficiencies, try to fix your diet to cure such deficiencies though the consumption of whole and minimally processed foods. If you can't fix your diet, then use the lowest dose supplement(s) needed to cure any remaining deficiencies.

As well as this:


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/showthread.php?t=156380183
http://forum.bodybuilding.com/showthread.php?t=136691851
http://forum.bodybuilding.com/showthread.php?t=129523333
http://forum.bodybuilding.com/showthread.php?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/showthread.php?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/showthread.php?t=148036063

Fierce 5 - http://forum.bodybuilding.com/showthread.php?t=159678631

Coolcicada's Push/Pull/Legs - http://forum.bodybuilding.com/showthread.php?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.

gbullock32
12-03-2014, 12:11 PM
Link doesn't work for me. But at 16 you shouldn't worry about calories/macros, just eat every meal you have available and lift.

But if you really want to learn more about nutrition start by reading the stickies as well as this:



As well as this:Counting cals and macros- agreed that should not be an issue at 16, but it is a good idea to understand them and what they do.

Especially how important dietary fat is, most do not know that one- proper hormone function is always good.

gmstaley
12-03-2014, 12:41 PM
Hello, I am 16yo student and i need help for my diet. I am 64kg and 170cm.

I am trying to set it up like that [ gya zo.com/d84d7ff 984c8f5c839 c8e0d43bc11e2e ] (remove spaces, i canīt post links yet.), but i need to add more carbs and fats, and i would need you to help me. Iīll really appreciate it.

Many thanks.

I would recommend moving to the USA, you will then naturally consume more carbs and more fats.

WannaBeGnome
12-04-2014, 06:35 AM
Well, you think that i do not need to count calories at 16. I disagree with this. In summer holiday when i coutned calories I gained 5kgīs during 2 months. Till now ( like 3 months) I have lost 2kgs (i am in bulk). I am trying to eat every meal i can, but it simply isnīt enough.

InItForFitness
12-04-2014, 06:43 AM
Well, you think that i do not need to count calories at 16. I disagree with this. In summer holiday when i coutned calories I gained 5kgīs during 2 months. Till now ( like 3 months) I have lost 2kgs (i am in bulk). I am trying to eat every meal i can, but it simply isnīt enough.

Just because you disagree doesn't mean you're right, because you're not.
Tracking nutrition at such a young age is not a logical decision.


If you're not gaining weight. Eat more. That doesn't mean track, that means have another dinner, or a second helping at a few meals. It's simple.

WannaBeGnome
12-04-2014, 08:22 AM
I might give it a try. But, I would like to get to muscular state, not the fat one. I would like to gain muscles with minimum fat, do you think is it possible? Iīll give it a try for next few months. Last question: If i get it right, i should eat more and healthy (no junks and so..)

InItForFitness
12-04-2014, 08:25 AM
I might give it a try. But, I would like to get to muscular state, not the fat one. I would like to gain muscles with minimum fat, do you think is it possible? Iīll give it a try for next few months. Last question: If i get it right, i should eat more and healthy (no junks and so..)

Yes it's possible.


No, you don't need to avoid "junk food", as there is no such thing.
Individual foods are not healthy or unhealthy, and do not determine the quality of your weight development.

Eat a balanced diet, focus on whole foods, but do not restrict yourself.

WannaBeGnome
12-04-2014, 08:39 AM
Ok, thanks iīll give it a try. But i still think i donīt eat enough healthy fats. Only fat i eat throughout a day (any it is not everyday) is egg yolk. Can you suggest me something to add to my daily eating?

InItForFitness
12-04-2014, 08:41 AM
Ok, thanks iīll give it a try. But i still think i donīt eat enough healthy fats. Only fat i eat throughout a day (any it is not everyday) is egg yolk. Can you suggest me something to add to my daily eating?

Whole fat dairy (milk, cheese, etc.).
Red meat.
Peanut butter.
Cook with oils/butters.

WannaBeGnome
12-04-2014, 08:44 AM
Ok, iīll include it. I always cook my chicken on olive oil. What do you recommend after workout? I do not use any supplements (my parents wonīt allow me to, and i canīt hide it anywhere). I have read somewhere that Haribo Gummy bears are good, but i donīt know what to think about it.

InItForFitness
12-04-2014, 08:47 AM
Ok, iīll include it. I always cook my chicken on olive oil. What do you recommend after workout? I do not use any supplements (my parents wonīt allow me to, and i canīt hide it anywhere). I have read somewhere that Haribo Gummy bears are good, but i donīt know what to think about it.

Eat some food. No need for supplements.


No. Don't believe the gummy bear theory.

WannaBeGnome
12-04-2014, 08:53 AM
Ok, thanks for everything :)

PerfectBuild101
12-15-2014, 11:10 AM
Eat foods you like and convenient for you to prepare.Try eat chicken, turkey ,whole grains, oats,milk, yogurt.Try eat brown rice and pasta. If you dont like the taste of brown rice you can try jasmine rice or basmati.