Healthy eating plan for 19yo male?!
Question: I'm 150lbs, 5'9" and have recently started working out. I'm pretty uneducated about healthy eating and need some help.
What is a good daily calorie, fat, carb etc intake.
What foods should I be eating and staying away from?
Answers: I'm 150lbs, 5'9" and have recently started working out. I'm pretty uneducated about healthy eating and need some help.
What is a good daily calorie, fat, carb etc intake.
What foods should I be eating and staying away from?
Foods to stay away from are ones with a Saturated Fat content. These include Pizza, Maccas, etc (greasy oily foods). These have almost no nutitronal value whatso ever and consuming them is taking away precious nutitent needing hunger.
Ok here's some basics. Food = Carbohydrates, Protein and Fats.
Fats are not the fats stored on your body, these are Essential Fatty Acids. You get them from fish. So remember to incorporate fish into your diet at least once a week.
Carbohydrates are fuel. Without enough fuel your body turns muscle to energy. So always remember to take a Powerade or Gatorade to the gym with you, something with a high GI (quick release) content. For the rest of the day stick to low GI foods such as cereal, rice, pasta, bread, etc.
Protein = muscle. So you're going to need extra protein to build muscle. In addition to a healthy diet (eg. breakfast that incorporates some protein like 1 or 2 egg whites because cereal is mostly low GI carbs, lunch like with salad, bread and some chicken, and dinner with meat, veggies and like patato, rice, pasta or something) It's also a good idea to include a meal known as brunch between breakfast and lunch which consists of mainly protein and some carbs. I like tuna and a museli bar.
In addition to that you will want to go buy some 'Whey Isolate' protein. Make sure it's isolate, it's the new way of making it where to old 'Concentrate' is just crap compared. A great brand is Musashi. It might look expensive (at about $60 per kilo) but it's well worth it. The best time to take this would be immediatly after a workout (1 serving or 30grams). Also a small amount (eg. 10g) is good to have 30mins before your workout.
For a 150lb or 68kg person (male I presume, not offence if your a weight-lifting chick... nothin wrong with that) you probably want anyway between 100g - 250g of protein a day but you'll find a happy medium soon enough.
Remember that Whey should never replace a healthy diet and if you incorporate these strategies you will be huge and see gains within days.
The best site on the internet for weight-lift and nutition information is Bodybuilding.com for everything from articles on nutition and supplements to exercises and anatomy.
Another good (probably the most long running) site on the net is Exrx.net These guys are the grandparents of exercises, muscles, anatomy, bones and they tell you how to structure a workout program.
Have fun mate!
Oh and you'll probably want to add a cardio session in once a week or so (more getting closer to Summer). Like jogging or something at about 50 or 60% of your Max Heart Rate for like 40mins to burn that extra fat that every weigth lifter gains. There's heaps of info on Bodybuilding.com.
Hope this helps! Take Care!
Chris