Help Me Set My Dieting Straight Please!

[gbadude]

Age: 16
Height: 5'10
Weight: 150

I plan on going on a bulk to get bigger, and then cut a little before summer time. My problem is I'm horrible when it comes to nutrition, so I'm trying to change that. I've set up a chart of how many calories, and how much protein & carbs I take in in each meal. I remember seeing a link to a calculator that tells me how much of each I should be getting in a day or each meal, or something like that.

I'm going to the grocery store either tonight, and I was wondering what kind of foods I should be getting for my meals. I don't really know what to eat for breakfast, snack, lunch, snack, dinner, and post workout.

[sucramdw]

The Bodybuilder's grocery List (http://www.abcbodybuilding.com/forum/showflat.php?Cat=0&Number=854196&an=0&page=0#85419 6) :

[ QUOTE ]
PROTEINS


Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts), ground chicken





COMPLEX CARBS

Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes
Yams
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)




FIBROUS CARBS

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini




FRUIT

(if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes




HEALTHY FATS

Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil




DAIRY AND EGGS
Low-fat cottage cheese
Eggs
Low or Non-Fat Milk
Bottled Water





CONDIMENTS & SPICES
Diet Soda
Crystal Light
Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)


[/ QUOTE ]

- Read This article for your post workout nutrition and the 2nd is for precise measurements :

- The Window of Opportunity (http://www.abcbodybuilding.com/windowofopportunity.php)
-

For your bulk read these articles:
- customizable bulking diet (http://www.abcbodybuilding.com/customizable_bulking_diet.php)

- Get Big Diet (http://www.abcbodybuilding.com/get_big_diet_by_jacob_wilson.php)

- Bodybuilding Nutrition 101 (http://www.abcbodybuilding.com/magazine/howtoanalysizeyourself2.htm)

Read this for information about insulin sensitivity and for your future cut.
- 13 weeks to hardcore fat burning (diet) (http://www.abcbodybuilding.com/13weekstohardcorefatburningdiet.php)

[JamesP]

Id really reccomend some serious bulking bro. 150 pounds at 5'10 is not very much. The get big diet posted above is an awesome diet and shows what it takes to get big. I think too many people are obsessed with looking lean for the handful of times they take their shirt off in summer they lose out of 3 months of gains. I think if you bulked hardcore for like 2 years (including probably a couple of 3-4 week cuts along the way) and got to 210+ pounds, by the time you got to college you would be a monster compared to everyone else.

[nic6paul]

You know I made the mistake that your about to make. I decided to cut down. I weighed 150 at the same height as you and had a hard time losing weight because the image of me being a small twig drove me nuts. If I were in your situation(which i was) I would do a nice clean bulk and really try to minmize fat gains. I started lifting pretty much right when i hit 18 I was 150lb then now Im 195Lbs and looking to lean up about 10-15lbs for summer. Trust me the slow clean bulk is your best bet.

[Derganc]

http://www.fitday.com - Should help you keep track of what you eat.