diet assistance for a big newby

[thelunchbox]

Hey guys if you could help me out with my diet. I am a big guy I'm 23 6'3 and I weigh 300. I have been lifitng for about four months and I have been dieting a bit and taking the pack and the pump. I am not sure how to put the diet. I have 30 percent body fat. I was told that my protein intake needs to be huge and I am not sure what to do about the diet. Any tips on anything is appreciated. Also as a side note I am a broke college kid so buying tons of whey is not much of an option.

If my day goes right I eat
Breakfast 3 whole eggs scrambled with a bit of cheese and skim milk to drink and glass of V8
snack 1 boiled egg and grapes
lunch 1 can tuna, cottage cheese and pineapple, 1 apple, and skim milk
snack 2 granola bars and skim milk
dinner 1 can tuna 1 boiled egg and skim milk
snack 2 rice cakes and skim milk.

[Thetasteofink69]

It seems to me like you really need a lot more of everything..

You need more protein or you're probably gonna lose more muscle than you're interested in losing..

You need to throw some more fats in there to.. No peanut butter? Throw that in there someplace..

You carbs are way too low also.. 2 granola bars and a couple rice cakes won't cut it..

You gotta eat big man.. Don't go completely overboard.. Your body is still gona be shocked by a healthy diet and heavy physical activity, so you'll still lose a significant amount of weight

[MonTanaMusCle]

Hey guys if you could help me out with my diet. I am a big guy I'm 23 6'3 and I weigh 300. I have been lifitng for about four months and I have been dieting a bit and taking the pack and the pump. I am not sure how to put the diet. I have 30 percent body fat. I was told that my protein intake needs to be huge and I am not sure what to do about the diet. Any tips on anything is appreciated. Also as a side note I am a broke college kid so buying tons of whey is not much of an option.

If my day goes right I eat
Breakfast 3 whole eggs scrambled with a bit of cheese and skim milk to drink and glass of V8
snack 1 boiled egg and grapes
lunch 1 can tuna, cottage cheese and pineapple, 1 apple, and skim milk
snack 2 granola bars and skim milk
dinner 1 can tuna 1 boiled egg and skim milk
snack 2 rice cakes and skim milk.

Bro, you need to eat a TON more food or you will lose any muscle you have. What was your diet before? Its not a good Idea to go from eating crap to a precontest diet overnight. Next you need to get some green leafy veggies in the mix, sorry the V8 doesnt count. perhaps you forgot to put down your H2O intake. Theres tons of info on the site to help. heres a baseline for you.

Meal 1
5 whole eggs 5 whites, 1 cup oatmeal, Pak, WATER

Meal 2
1 tuna fish sand with 2 cans of tuna, for now you can add mayo. whole wheat bread, Apple 2tbs natty Pb, green leafy salad, WATER

Meal 3/ Pre workout
Protein shake, EV Olive oil, 1/2 cup oatmeal

Meal 4 Post workout
Protein shake, 1/2 cup oatmeal water,

Meal 5
Steak, green leafy salad, WATER

Meal 6
1 cup cottage cheese

Meal 7 Middle of the night
Lean protein source

I know your a broke college student, and trust me I know what its like, so you can switch out the protein shakes for whole food, but if you can find a way to get some whey protein, its not as expensive as you might think, this will help with getting some extra protein, and an easy meal inbetween class. Hope this helps any more questions just ask.

[jer]

A couple things here.

-Drop the milk! Assuming your having a cup a serving (which is being conservative), you're taking in 60g of sugar from that. That's garbage and it is not helping you at all.
The V8 juice is mostly sugar too. You can do without that.

-Granola bars are mostly processed and also full of sugar. You don't need anymore sugar. I realize the convenience, but these are the choices we have to make to help ourselves. Easy USUALLY means it's not very healthy.

-You need more Protein. I'd try to get around 300g a day.
Chicken, lean meats, fish, eggs, turkey

-I'd try and increase you healthy fat intake as well. You're taking in about 50g of fat and I don't see much in the way of "healthy" fat, unless those eggs are omega-3.
Add things rich in healthy fat like, natural peanut butter, nuts(cashews, almonds, ect), extra virgin olive oil, avocado......

-Eat complex carbs, not refined carbs.



How's the workout routine? Cardio? Daily activity level?

[titan80]

definitely agree with the crew on this.
x2 with montana's general meal plan. you need to make sure you're keeping that protein up throughout and at the end of your day. i made the mistake years ago of dropping my meal count as i wanted to cut and probably lost more muscle than fat. remember that active working muscles are what burn calories. more muscle = more fat burning power. knowing what your work/lift schedule is like would probably help these guys help you too. good news is, you're a large guy which means if you feed the machine and keep it going you're going to shed fat and build muscle like it's your job. look forward to seeing more from you.

[Riculator]

I wouldn't start off small though. I wouldn't just jump into eating a grip of calories if your body isn't ready for it. When I first started building, it could barley get in 4 meals a day, now I wish I was able to eat 15.

I would start off with what your body can handle. I wouldn't push 6 meals just yet unless your appetite supports it. If your body is use to taking in 2000 calories then you push 6000 into it, its going to store and dispose of a good portion of that.

If I was you, to start off, get in 4 meals. stick with the basics. eggs, chicken, steak, fish for protein. Oats and grains for carbs, then nuts for fats.

In a few days, months, or weeks, whatever your body can handle, I would shoot for 6 meals. If your shooting for the standard 300 grams of protein a day, divide that by how many meals you think you can eat a day and get that much in per meal.

[xandt]

If you drop the milk make sure you've got other foods that give you calcium (some veggies have a lot, or a multivitamin)

As for protein shakes, I've recently found a really cheap way of making them. I have a Bulk Barn store near my place (if you're not familiar with it, it sells nuts, candy, powders, etc. in bulk so you go up to a bin, scoop as much as you want into a bag and it's sold by weight). Either way, they have pure whey protein powder for very cheap. You can make two shakes a day for a week and it'll cost you less than $5. They also have soy milk powder which gives you just as much protein and it'll cost you about $2 a week.

The stuff does taste nasty and it doesn't have the amino acids and minerals found in name-brand protein shakes though. But it gets the job done for a fraction of the price.

See if you can find a store that sells protein powder in bulk.