ye i havnt really got a strict diet does any one know some site's that
can help me with a diet
Um...this site is a good start. Here is some info I wrote in another thread, others might chime in and fill in the blanks.
Here are some good tips
1. Slowly cycle your calories up, if raised too quickly you will gain a higher percentage of fat
2. 1.5-2 grams a day of protein from lean, low cholesterol foods
3. 6 meals a day and if you are really hardcore, throw in 2 protein shakes to make it a total of 8
4. Rest as much as possible
5. Use the anabolic properties of insulin responsibly!
6. Pre-Plan your meals ahead of time!
7. Drink tons of water
8. Proper supplementation
9. Don't do anything physically demanding on your days off ( or do as little as possible, I realize many have physically demanding jobs )
Supplements you should use
1. Creatine for increased ATP levels
2. Glutamine, increased recovery, increased immune system and increased protein synthesis.
3. Whey
4. Multivitamin / Multimineral
5. Maltodextrin/Dextrose post workout
6. ZMA for enhanced testosterone, GH, recovery, and sleeping patterns
7. Vitamin C, don't leave home without it! It is the ultimate antioxidant
8. Flax Seed Oil and Safflower Oil. A great way to get your essential Fatty acids
You want to initially be eating 500 cals above maintainenec. So if you are currently eating 2000 cals per day, start at 2500 and slowly increase cals untill you start seeing weight gains. A good place to start is probably a 50/30/20 split of carbs/protien/fats. If you are unsure of how to figure out calorie intake go to fitday.com and register for a free acount, enter your food details there and it will work it all out for you.
Now to planning some meals
Breakfast you want fast acting protein source and some low gi carbs, whey protein, oats, whole wheat bread, egg whites are all good
Pre and post workout nutrition?. These are essential as pre gives you fuel for you workout and post forces the muscles to uptake nutrients and repair alot faster
Pre workout you want around 30g of fast acting protein ie protein powder and 30-40 grams of high gi carbs like dextrose if you will be working out fairly soon or bananas/oats if workout is more than an hour away.
Post workout 50g protein powder 100g carbs made up of dextrose/maltodextrin and oats.
Rest of your meals try to make from as much whole foods as possible
30% protein from
Whey protein
Eggs
Egg whites
Chicken breasts
Turkey Breasts
Lean Beef
Fish (tuna, salmon)
Protein bar
Soy protein Isolate
50% carbs from
Potatoes (baked, fries, hash browns)
Sweet Potatoes, yams
Oatmeal, cream of wheat, cream of rice rice
Beans
Any green leafy vegetable
Bread
Pasta
All cereals (hot or cold)
20% Healthy Fats from
Olive oil
Sunflower oil
Safflower oil
Flaxseed oil
Walnuts
Avocados
That should get you started