Very new and looking for advice

[tjsblackbonne]

I just started lifting and i am looking for advice. At this point i am not looking to get huge more or less just to put on some muscle. But i know like everything else those goals tend to change. So my first questions would be about nutrition, knowing it is a big part. So can someone give me ideas on preworkout meals/ shakes, during workout, and post workout.

So far i have Preworkout
wholegrain bread with tuna
cottage cheese
oats with skim milk
skim milk with whey protein'
peanut butter, banannas

During workout shake
2 scoops protein
2 tablespoons dextose and water

Postworkout
bananna
peanut butter, nuts

That is some ideas i have. Of course being new i may be completely wrong. I would appriciate any help at all. Thank you in advance.

[boyscouT]

Next time also SEARCH before posting. Your questions have already been answered hundreds of times.

boyscouT's Diet/Training/Supplement Guide
Questions? Comments? Feel free to post in my thread, just click the link.

Overall Nutrition: Read all sticky's located in the NUTRITION SECTION
Nutrition Surrounding Training: Read Alan Aragon's sticky on PRE, DURING, & POSTWORKOUT NUTRITION
Fat Loss: Read all sticky's located in the LOSING FAT SECTION
Training: Read all sticky's located in the WORKOUT PROGRAMS SECTION & take extra care when reading THIS
Cardio: Read Alan Aragon's sticky titled MYTHS UNDER THE MICROSCOPE: THE LOW INTENSITY FAT BURNING ZONE & FASTED CARDIO
Exercise Guide (INCLUDES BODYWEIGHT EXERCISES): Read all links located HERE

Figuring out your CALORIE requirements (2-STEP PROCESS):

• Step 1: Calculate your BMR (WHAT'S BMR? CLICK HERE TO FIND OUT)
• Step 2: Multiply your BMR by the appropriate activity level modifier

• If <20% BF:
  • For cutting (CALORIE DEFICIT), I suggest -200 cals. For bulking (CALORIE SURPLUS), I suggest +200 cals
• If >20% BF:
  • For cutting (CALORIE DEFICIT), I suggest -500 cals. For bulking (CALORIE SURPLUS), YOU DELUSIONAL? CUT!

Figuring out your MACRONUTRIENT ratios:

I recommend:

• At least 1g of protein per lb of bodyweight
• At least 20% of your calories should come from healthy fats (40% POLYUNSATURATED, 30% MONOUNSATURATED, & 30% SATURATED)
• Carbs are up to you (I PREFER TO KEEP COMPLEX CARBS AT BREAKFAST, PREWORKOUT, AND POSTWORKOUT)

Other important tips:

• Meal size & frequency are not set in stone. (SMALLER/MORE FREQUENT MEALS YIELDS FOR OPTIMAL ABSORPTION OF NUTRIENTS & STABLE BLOOD SUGAR LEVELS)
• I recommend P+C+F (P = Protein, C = Carbohydrate, F = Fat) in every meal except:
  • preWO (P+C)
  • immediate post workout (P+C)
  • and bedtime (P+F)
  • incidental fats in preWO and postWO are fine, but added fats are at your discretion
• Eat your fruits & veggies!
• Drink at least 1 gallon of pure water a day

Food Journal: FITDAY.COM

Food Database: NUTRITIONDATA.COM

FDA Guidelines For Food Labels: FDA DEFINITIONS

Proteins:

• Egg Whites
• Chicken
• Turkey
• Beef
• Pork
• Tuna / Salmon / Seafood
• Tofu
• Whey protein powder
• Casein protein powder
• Essentially most any other source of protein

Complex Carbohydrates:

• Oats (ALL KINDS), oat bran, oat bran cereal (I.E. CHEERIOS)
• Potatoes (ALL KINDS)
• Rice (ALL KINDS)
• Pasta (ALL KINDS)
• Bread (ALL KINDS EXCEPT WHITE BREAD)
• Beans (ALL KINDS)

Simple Carbohydrates:

• Maltodextrin (FOR DURING/POST WORKOUT)
• Dextrose (FOR DURING/POST WORKOUT)

Other Carbohydrates (FIBROUS):

• Fruits
• Vegetables

Fats: DO NOT FEAR FAT!

• Egg Yolks (EAT YOUR YOLKS! DIETARY CHOLESTEROL IS GOOD FOR YOU!)
• Nuts (ALL KINDS)
• Peanut/Almond butter
• Avocados
• Fatty Fish
• Fish oil
• Olive oil

Dairy:

• Milk (ALL KINDS)
• Cottage Cheese (LOW-FAT or FAT FREE)
• Yogurt (LOW-FAT or FAT FREE)

Stay away from:

• Empty calories (I.E. NON-DIET SODA)
• High fructose corn syrup aka HFCS (CHECK INGREDIENT PANEL)
• Synthetic trans fats

**THE ABOVE ARE JUST GUIDELINES... IT IS YOUR RESPONSIBLITY TO LISTEN TO YOUR BODY AND ADJUST AS NECESSARY**

After diet and training are in check:

SUPPLEMENT BASICS: LEARN MORE HERE

• MULTI-VITAMIN: NOW EcoGreen (FOR MEN) or ON Opti-Women (FOR WOMEN)
• WHEY PROTEIN: Dymatize Elite
• FISH OIL: NOW Omega-3
• CREATINE: Creatine Monohydrate MORE INFO ABOUT CREATINE

[tjsblackbonne]

so it looks like my ideas are pretty good correct? But do those look like good times to eat them. Also preworkout should be ate about 1-2 hours before workout correct? And postwork should be ASAP?

[boyscouT]

so it looks like my ideas are pretty good correct? But do those look like good times to eat them. Also preworkout should be ate about 1-2 hours before workout correct? And postwork should be ASAP?

ALL of your questions are answered in my post above.

I will not ask again, PLEASE READ.

[tjsblackbonne]

I know that your answers are there, and i read it and what not, but i was also looking for opinions. Your post was great and helps alot. Thank you, i will continue to read through all the links.

[Definitelynotme]

your foods seem to be good, but theyre in the wrong places!

pre workout:

low fat protein source, ie chicken with some salad or fruit. u dont need peanut butter or cottage cheese here!

during workout:

whey protein or water. most just have some water. no dextrose here!

post workout:

whey protein, dextrose, carb source (dextrose will help shuttle the protein to your muscles)

before bed:

slow digesting protein sources and fats. cottage cheese, peanut butter, casein protein.

good luck!