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CanadianKid
08-04-2005, 02:39 PM
I'm fairly new to this diet thing, so any help will be appreciated. I have finally decided that I need to build a consistent and reliable diet.

I am looking for suggestions or a framework to build my diet. I enjoy eating things like tuna, eggs, milk, oats, chicken breasts, brocolli, whey, salmon, cottage cheese, turkey, and egg whites.

I am looking to make a "perfect diet" to fit my current goals. I am 177 lbs, between 11 - 12% BF and cutting....slowly. I've got it calculated that I need approx 2100 cals to continue cutting.

What I am looking for is meal ideas/combos to get 5 meals a day that matches the 50% protien, 35% carb, and 15% fat system (this will change to 40,40,20 and 500 more cals a day for bulking)

Currently, I am just eating the foods above and not counting cals.

.

dp13368
08-04-2005, 02:53 PM
"High Protein souces, non dairy
Chicken breasts
Turkey breasts
Tuna, chunk or albacore, can or pouch
Salmon, can or pouch
Lean beef
Lean ground turkey
Natural peanut butter
Almond butter
Whole Eggs
Egg Whites
Whey protein

High Protein sources, high calcium sources, dairy (lactose)
Fat free Cheese
Fat free Cottage Cheese
Fat free plain yogurt
Fat free milk

Grains, complex carbohydrates, fiber
Oats, Old Fashioned
Oat bran
Fiber One
Kashi go-lean
Brown rice
Whole wheat bread
Whole wheat pastas
FF Low Carb Tortillias

Vegetables, complex carbohydrates, fiber
Sweet potatoes
most beans
broccoli
spinach
cauliflower
Green beans
Asparagus
Most veggies

Fresh Fruit (fructose)
Apples
Pears
Oranges
Bananas

Oils (and healthy fats)
Flaxseed oil, fish oils, Olive oil
Nuts (walnuts, almonds, peanuts)
Omega 3 supplements

Vitamins
Heavy duty multi
Glucosamine and chondroitin
Niacin
Potassium
Vitamin B Complex
Calcium
Vitamin C

Anti-Oxidents
Green Tea


Miscellaneous
Splenda
0 Cal cooking spray
Mrs Dash's, Tabasco sauce, mustard"

dp13368
08-04-2005, 02:55 PM
^^ Those are most of the solid foods...

Since you are cutting, consume most of your carbs in the a.m. and pre/post workout besides veggies, which can be eaten whenever.

RipStone
08-04-2005, 02:58 PM
some example diets and a good article to help you set up a diet...

http://forum.bodybuilding.com/showthread.php?t=370800&highlight=official+cutting
http://johnberardi.com/articles/nutrition/7habits.htm