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View Full Version : I'm a Newb: Please critique my diet (skinny-fat)



GauchoLaw
01-14-2015, 03:59 PM
Hello, I am 24 y/o and have not exercised in six years. During the past six years, I've eaten nothing but fast food, alcohol, and a pack and a half of cigarettes a day.

Profile: 6'1, 167, 15% bf (w/ a noticeable belly, but skinny everywhere else = i.e. "skinny-fat")
Goal: become bulky w/ lean muscle (far-fetched, but my dad who is the same height as me is 50 y/o and is 200 lbs. and shredded)

Fitness: I just started cross-fit. Right now I'm doing the intro classes for the next two weeks. After that, I intend to do the regular cross-fit 2x a week + cross-fit "strength" once a week.

Nutrition:

1. Breakfast - 5 egg omelette w/ cheese and two slices of bacon, small cup of frozen berries, and protein shake
2. Lunch - 2 6' turkey and cheese sandwiches
3. Snack - cup of nuts + banana/apple
4. Dinner - rotate between: chicken, halibut, and steak, along with a green salad

Cheats:

1.One fast-food meal per week
2. up to 6 alcoholic beverages a week

DJDBB
01-14-2015, 04:31 PM
Stick to how you're doing your fourth meal otherwise you'll be faced with a lot of monotony, which means boredom, which isn't good. But, I will also mention you'll need more than just a couple sandwiches for your carb sources, IMO. Especially on training days and if you're generally active throughout the day.

If you wanted to take it up a notch you should start looking at how many calories you're taking in a day. Don't make the mistake of starting at an incredbily low carb/calorie intake because when you plateau (which is very possible) you'll either have to workout more or eat less.

Nonetheless, stick with it and work smart and you'll end up 200 shredded like pops!

GauchoLaw
01-14-2015, 04:52 PM
Stick to how you're doing your fourth meal otherwise you'll be faced with a lot of monotony, which means boredom, which isn't good. But, I will also mention you'll need more than just a couple sandwiches for your carb sources, IMO. Especially on training days and if you're generally active throughout the day.

If you wanted to take it up a notch you should start looking at how many calories you're taking in a day. Don't make the mistake of starting at an incredbily low carb/calorie intake because when you plateau (which is very possible) you'll either have to workout more or eat less.

Nonetheless, stick with it and work smart and you'll end up 200 shredded like pops!

Dear DJDBB thanks for the response! Could you explain to me why I should add carbs, I know I'm a total newb, but all of the cross fit forums seem to treat carbs like satan, and say that "it temporarily increases your insulin, then turns into fat."
In addition, my favorite foods are pasta and pizza, therefore, may I have a couple portions of those per week, or should I stick with the healthier carbs (i.e. steel-cut oats). Thanks!

determined4000
01-14-2015, 05:08 PM
more veg
calculate macros
get 1g/lb in protein and .4-.5g/lb in fat

gbullock32
01-15-2015, 02:20 AM
Dear DJDBB thanks for the response! Could you explain to me why I should add carbs, I know I'm a total newb, but all of the cross fit forums seem to treat carbs like satan, and say that "it temporarily increases your insulin, then turns into fat."
In addition, my favorite foods are pasta and pizza, therefore, may I have a couple portions of those per week, or should I stick with the healthier carbs (i.e. steel-cut oats). Thanks!Ditch cross fit, carbs are fine and pizza and pasta are fantastic.

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.