A Good Diet For Me??

[LOLORSKATES]

I've been able to maintain my weight from 140-145 for atleast a month now, but I'm a little bit worried about the food i've ate during this time. Does anyone have a good diet for me to keep my weight around where it is, but still able to be work 100% day end day out. Any ideas? Thanks.

[NJFighter91]

How many calories do you maintain at right now?

[Rampage*]

PROTEIN

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughi, tilapia, Sardines)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder (Whey, Casein, Soy, Egg)
Eggs
Low or Non-Fat Cottage cheese, Ricotta
Low fat or Non fat Yogurt
Ribeye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat, Bottom Round)
Ground Turkey, Turkey Breast slices or cutlets (*no deli or sandwich meats)

Protien Powders That Use a Blend Of Casein and Whey
Biotest Low Carb Grow
ISS Research Pro M3
HDT ProBlend 55

Calculating Protien

BodyWeight X 1.5-3g = Protien Needed For Day In Grams
**There is nothing wrong with too much protien, a lot of people have 2 times their bodyweight, so dont be affraid, there are no side effects**

COMPLEX CARBS (nothing enriched, bleached or processed)

Oatmeal (Old fashioned, Quick oats, Irish steal cut)
Sweet Potatoes, Yams
Beans (Black eyed, Pinto, Red, Kidney, Black)
Oat Bran Cereal, Grape nuts, Rye cereal, Multi grain hot cereal
Farin (Cream of wheat)
Whole Wheat frozen Bagels, Pitas
Whole wheat or Spinach Pasta, Whey Pasta
Rice (Brown, white, jasmin, basmiti, arborio, wild)
Potatoes (red, white, baking)

Calculating Carbs

Bodyweight X 1-3Carbs = Carbs Needed For the Day In Grams

VEGETABLES

Green Leafy lettuce (red, green, romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Pepers (Green or Red)
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Carrots
Eggplant
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

FRUITS

bananas
oranges
apples
grapefruit
peaches
strawberries
blueberries
raspberries
lemons or limes

FATS

Natural Style Peanut Butter
Olive oil, Safflower oil
Flaxseed oil
Fish Oil
Nuts (peanuts, almonds, walnuts

Fats - 1) BodyWeight X 15%(.15) = Calories From Fats
2) Calories From Fats / 9 Grams of Fat Per Calorie = Grams of Fat A Day


Should consist of 6-8 small meals throughout the day.

[Rampage*]

A rough example of a diet:

Meal One (7am)
Glass of orange juice-250ml
1 banana
Oatmeal with raisins and milk
4 – 6 Whole Eggs boiled or scrambled cooked in butter
5 grams creatine
Vitamins and minerals
30g protien shake
Meal Two (9am)
2 chicken breast
1 bowl of fruit
1 cup skim milk
Meal Three (11am)
Chocolate Whey Protein Shake
. Orange Juice
. MCT oil (2 tbsp)
. Water
Pre-Workout Supplement (11:45 am)
Creatine and Whey Protien Shake
(Twenty minutes before workout)
Workout (1-2hours long)
Meal Four (Post-Workout)
4 egg whites warmed and blended with cold orange juice
5 frozen strawberries
2 TBSP MCT oil
40-60g of protien(depends on how high my carb and protien intake is)
Vitamins and minerals
10g of glutamine
10 grams creatine
Meal Five (Forty five minutes after workout @ 1:45pm)
1 large bowl of salad
1 orange
Oatmeal with milk
Meal Six (4pm)
Chocolate Whey Protein Shake
. 2 chicken breasts, cooked with chillis and low fat bbq sauce
. MCT oil (2 tbsp)
. Water
Meal Seven (7pm)
Ground beef chilli
Barbequed chicken breast and fruit salad
Meal Eight (9pm)
1 cup cottage cheese
-Glass of 2% milk(only when bulk)
-Glass of water and creatine(when cutting)

[mayweather]

A rough example of a diet:

Meal One (7am)
Glass of orange juice-250ml
1 banana
Oatmeal with raisins and milk
4 – 6 Whole Eggs boiled or scrambled cooked in butter
5 grams creatine
Vitamins and minerals
30g protien shake
Meal Two (9am)
2 chicken breast
1 bowl of fruit
1 cup skim milk
Meal Three (11am)
Chocolate Whey Protein Shake
. Orange Juice
. MCT oil (2 tbsp)
. Water
Pre-Workout Supplement (11:45 am)
Creatine and Whey Protien Shake
(Twenty minutes before workout)
Workout (1-2hours long)
Meal Four (Post-Workout)
4 egg whites warmed and blended with cold orange juice
5 frozen strawberries
2 TBSP MCT oil
40-60g of protien(depends on how high my carb and protien intake is)
Vitamins and minerals
10g of glutamine
10 grams creatine
Meal Five (Forty five minutes after workout @ 1:45pm)
1 large bowl of salad
1 orange
Oatmeal with milk
Meal Six (4pm)
Chocolate Whey Protein Shake
. 2 chicken breasts, cooked with chillis and low fat bbq sauce
. MCT oil (2 tbsp)
. Water
Meal Seven (7pm)
Ground beef chilli
Barbequed chicken breast and fruit salad
Meal Eight (9pm)
1 cup cottage cheese
-Glass of 2% milk(only when bulk)
-Glass of water and creatine(when cutting)

that seems to be more of a bulking diet. make the amounts less to maintain if your at 14-145 your probably like me unless your in ****ty shape. assuming you arent you probably maintain at like 1700-2000

[NJFighter91]

Take your maintainence calories and do a P/C/F ratio of 40/40/20.

[LOLORSKATES]

that seems to be more of a bulking diet. make the amounts less to maintain if your at 14-145 your probably like me unless your in ****ty shape. assuming you arent you probably maintain at like 1700-2000

I'm actually in a great shape, but I just feel I might look better and perform better with a better diet?

[mayweather]

yeah man i wanst doubting your shape im just making a conjecture based on the fact ur a boxer so ur probably in good shape. nj fighter has the right idea as well but id say a 50/30/20 ratio for carbs protein and fats is more ideal

[Hard Boiled HK]

Beef Tenderloin (filet mignon)

Isn't this extremely high in calories?

[Rampage*]

Isn't this extremely high in calories?

Depending on the size of the portion you take and the amount of fat that is trimmed.