Diet for a newbie

[travis84]

Hello, I am new and have been following the Fat Loss 12 Week Workout Program by Jacob Wilson. I have been on it for coming up to 2 weeks. Before that i was working out with a friend for a few weeks but had no set "plan" to stick by. I am currently after losing body fat. I am 6'0", 185lbs. I have a small spare tire that i am looking to get rid of before adding lots of muscle. I would like advice on what and when i need to be eating to lose fat. I work out in the morning before work and could do extra cardio at night if needed beyond the workout for faster fat loss. Should i be taking creatine and protein? Thanks in advance for some direction. Travis

[Link]

http://abcbodybuilding.com/13weekstohardcorefatburningdiet.pdf

Theres a sample diet at the end, sort of that explains what should be in each meal. Protein would be beneficial, as well as creatine but not necessary.

If I were you Id do a search there may be a "critique my diet" on here of someones cutting diet, but you still will need to modify it to suit you. As your BMR will be different.

[Pinto223]

I posted my diet in this section of the forums about 6 weeks ago and have lost 20 pounds with it as well as using the workout plan associated with the plan. Im pretty overweight so i started with a cut and am going to bulk when im at a reasonable weight. I believe that its suggested you bulk first instead of cutting so you might want to look into bulking now and cutting later.

[Link]

I posted my diet in this section of the forums about 6 weeks ago and have lost 20 pounds with it as well as using the workout plan associated with the plan. Im pretty overweight so i started with a cut and am going to bulk when im at a reasonable weight. I believe that its suggested you bulk first instead of cutting so you might want to look into bulking now and cutting later.

you dont need to bulk first, its all personal preference. As for using his diet, it worked for him but not work for you and most likely will need to modify it.

[Pinto223]

http://www.abcbodybuilding.com/abcfaq.pdf
The first section under training variables suggests a bulk is ideal first

[miker44]

here are some things to consider when you are first familiarizing yourself with eating properly

1) whether you bulk or cut, your food choices will be similar, just eaten in different quantities and potentially at different times of the day
2) aim for more frequent, yet smaller feedings throughout the day...by eating every few hours, you will provide your body with a constant flow of nutrients and in effect prevent over eating at any given meal.
3) relatively speaking, aim for about a gram of protein per pound of bodyweight daily...some excellent protein sources include whey protein, eggs (egg whites), chicken breast, lean cuts of beef, cottage cheese, and fish
4) carbohydrates can be tricky, and every one's body responds to them differently....generally speaking, you should aim to eat the bulk of your complex carbs earlier in the day....when selecting these cabs think FIBER..these might include: oats, brown rice, sweet potato, 100% whole wheat bread and pasta (see how your body reacts to these) ....later at night, you want to be getting in some dark green veggies ie: spinach and broccoli, salads.
5) fats will generally take care of themselves, eating fatty fish like salmon a few times a week will help....fish oil pills, olive oil, natural peanut butter can provide you with healthy fats.

i strongly recomment keeping a food log at least in the beginning as its very difficult to guesstimate what your taking in.....see how your body reacts to a certain amount of calories, and then you can fine tune from there.

[DaveLin]

i think that's awesome you workout in the morning and have time ( and the will to cardio at night ).

If I could I'd use that approach because I feel like after working out, all the meals I eat tend to sit better, and just feel more utilized.

Also, the metabolism naturally slows at night time, so revving it up with cardio can help as well. Wokring out at night sometimes makes it hard to sleep, so you got that covered.

my basic cutting principle is to drop carbs to 50-100 grams a day. All of them slow burning carbs, except 20-30 of higher glycemic carbs after the weight training. When my carbs go down, my intake of fats goes up. I stick to mostly omega 3s, fish, walnuts and supplemental fish oil. I also kick up my CLA dosage to 6 grams a day, and sesamin supplementation begins too.

Food volume will decrease, since fats are denser forms of calories, so if you are having trouble with the new smaller meals, use veggies as a filler.

needless to say, get at least 5 meals a day if not more.

the picture forum has the results of my two month cut and the excat details of what I did to get there. I'm currently bulking again and I can't wait to cut again as I will beat my previous condition, using all the methods I just mentioned above.

as far as what you asked about whey and creatine, I don't think it's entirely necessary. I think BCAAs are more important as whey you can replace wtih food. I also think your various oil supplements are key, fish oil, real fish, CLA and seasmin in that order of importance.

good luck!

[maverickBU]

4) carbohydrates can be tricky, and every one's body responds to them differently....generally speaking, you should aim to eat the bulk of your complex carbs earlier in the day....when selecting these cabs think FIBER..these might include: oats, brown rice, sweet potato, 100% whole wheat bread and pasta (see how your body reacts to these) ....later at night, you want to be getting in some dark green veggies ie: spinach and broccoli, salads.

IMO, I'd change that to:


4) carbohydrates can be tricky, and every one's body responds to them differently....generally speaking, you should aim to eat the bulk of your complex carbs surrounding your workouts....when selecting these cabs think FIBER..these might include: oats, brown rice, sweet potato, 100% whole wheat bread and pasta (see how your body reacts to these) ....later at night, you want to be getting in some dark green veggies ie: spinach and broccoli, salads.

[rootb33r]

IMO, I'd change that to:

And I'd change that to "First meal AND surrounding workouts"

I think Oatmeal for breakfast is a staple, and of course complex carbs pre-workout and your simples post-workout. But that's it for carbos.

[maverickBU]

And I'd change that to "First meal AND surrounding workouts"

I think Oatmeal for breakfast is a staple, and of course complex carbs pre-workout and your simples post-workout. But that's it for carbos.

I disagree, especially if you are strict about macro partitioning. The body is extremely good at adapting. If you consistently have a protein/fat meal in the morning, your body will not need the carbs in the morning to get started.

[miker44]

fair enough, carbs are very different for all people ......me personally, i can eat carbs all day and night and my body burns them off

[rootb33r]

I disagree, especially if you are strict about macro partitioning. The body is extremely good at adapting. If you consistently have a protein/fat meal in the morning, your body will not need the carbs in the morning to get started.

I guess this just goes against the "bring the body out of sleep-induced catabolism" rhetoric that has been pounded into my head for so many years :)

I do cardio every morning, and have BCAA's before and during. I think my oats (about an hour after I finish cardio) are beneficial in this case then, yes?

Will a protein/fat morning meal raise my insulin enough to bring me out of post-workout catabolism?