Looking for dieting tips and help

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justinnnn

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I recently started training at a MMA gym ( has muay thai, bjj, sub wrestling, takedown wrestling, and an all together MMA class ) I learned VERY VERY quickly that my cardio is absoulute SHIT and that my diet may have something to do with that. I have BYFAR the worst eating habbits ever, allot of greasy fatty foods, CANDY, soda all the time, and allot of salami. I need help with eating / when / what I should be eating. I am about 5'11 175 - 180, last time I checked I was about 20 - 25 % body fat. I am italian so pastas would have to be included, for breakfeast I will probably be doing something like; 4 normal eggs, and 4 egg white substitutes ( 8 whites, and 4 yolks .) I am looking to cut as much fat as healthy, and get atlesat 170 - 200g of protein. My weight goal is to be about 160 - 170 of as little fat and as much muscle as possible. I kno I put allot of information into this, and most of you have probably answered most of these questions 110x but I would greatly appreciate it.

PS. My training schedule is as such:

Wake up at 8 get to school at 8:20 ( can eat anytime through class )
Weight train at about 11 (week 1 at school ) 1:05 ( week 2 at school )
and Martial arts training starts about 6 or 7, and ends at about 9 / 10 PM.

I would like to thank everyone in advance who leaves me possitive help

PSS. I dislike most vegetables, and with my work outs I will be taking protein shake ( roughly 20-30 grams of protein I think ) and No-xplode.

Thanks to everyone once again before I finish. :icon_lol:
 
you're just asking the same question that's been asked a billion times bro... please look at the second, third, and fourth pages of this forum for TONS of diet info... and please use the search function. I could go through and copy/paste a bunch of Urban's or Superbeast's advice, but i'm gonna make you do the legwork.
 
Here are the 7 habits of highly effective nutrition from John Berardi. Start by following these:
1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.

2. Eat complete (containing all the essential amino acids), lean protein with each meal.

3. Eat fruits and/or vegetables with each food meal.

4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.

5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).

6. Drink only non-calorie containing beverages, the best choices being water and green tea.

7. Eat mostly whole foods (except workout and post-workout drinks).

So what about calories, or macronutrient ratios, or any number of other things that I
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I dont meen to sound hi maintanence but can some1 possibly give me a eating outline ? One that I can adopt and possibly change to suit myself more ?
 
Breakfast: Oatmeal w/ protein powder & Fruit mixed in

Snack: veggie (snap peas, carrots, broccoli, whatever)

Lunch: Spinach Salad W/Grilled Chicken

Snack: Tuna Fish, peice of fruit or a veggie

Training
PWO Shake: 2:1 ratio of Dextrose to Whey Protein

Dinner: Steak or Chicken, Broccoli/other veggie, brown rice(Eliminate this to help with cutting if needed)

Before Bed: Cottage Cheese or Ricotta Cheese or Low Sugar Yogurt
 
can things like ricotta cheese, cand cotta cheese be replaced by other cheese's ? And can Brown rice be changed with whole wheat pasta?
 
THe brown rice can be replaced with whole wheat pasta but I'm not sure about the cheeses because you want something with good amount of casein in it to feed your body through the night. I'm honestly not sure about the casein content of other cheeses.
 
can things like ricotta cheese, cand cotta cheese be replaced by other cheese's ? And can Brown rice be changed with whole wheat pasta?
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I wouldn't do any cheese but that's just me I guess.

You really need to eat more veggies...A LOT more. Cut back on pastas and anything made with flour/starches as well.

What exactly are you eating on a typical day?
 
I pretty much eat whats put infront of me...

Ill eat like bacon, eggs, toast for breakfast.

have little snacks n sanwhiches through the day. Sometimes sticks of cheese usually salami sandwhichs.

Pasta / fried breaded veal cutlet

And at night either; more sanwhichs, toast, or left overs from the day..

and an apple when ever
 
I pretty much eat whats put infront of me...

Ill eat like bacon, eggs, toast for breakfast.

have little snacks n sanwhiches through the day. Sometimes sticks of cheese usually salami sandwhichs.

Pasta / fried breaded veal cutlet

And at night either; more sanwhichs, toast, or left overs from the day..

and an apple when ever
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Well here's a few tips for ya then........based on your above eating habits.

Get rid of the bacon, toast, salami, pasta, veal, and anything fried. Basically the only thing you listed on your diet that is "good" is the eggs and the apple.

You need to eat more lean meats/fish and ditch all the starches/breads. You also need to start eating veggies and more fruit as well. Most everyone here will also tell you the same.

Oh yeah...20-25% BF is really high. If you really want to get that down you MUST change your eating habits. It all starts with a good clean diet. Once you get that dialed in and make it a routine you will start losing all that BF. After you get down to a decent BF% you can start adding more calories and "bulking" up with some muscle. You can't do it all at once......there is no "magic" pill that will allow you to eat whatever you want and lose BF while gaining muscle. It just doesn't work that way.
 
I've been making a similar transformation in my eating habbits during the last two weeks as the one advised to the thread starter and I have similar ht/wt/BF% statistics. (The FAQ thread has been very helpful)

But my questions are what am I trading off in terms of muslce gain from weight lifting while trying to cut fat in this manner? Are there any general changes I need to make to my weight lifting and cardio to accomodate a diet of mostly lean meats and vegetables as oposed to my previous typical American diet of carbs and beef?
 
Crimsonsabbath said:
But my questions are what am I trading off in terms of muslce gain from weight lifting while trying to cut fat in this manner? Are there any general changes I need to make to my weight lifting and cardio to accomodate a diet of mostly lean meats and vegetables as oposed to my previous typical American diet of carbs and beef?
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Well i think we would need to know what your training is in the first place.

Basically if you want to lean out and build some muscle aim for the 8 - 12 rep ranges for hypertrophy, try a low rest between sets for a higher calorie burn. Do lots of cardio, by lots i mean try and burn as many calories as you can, don't worry about the amount of time, only the end result of calories burned, thats what your doing it for. That should be a really good starting point for you, good luck man.

You'll never get back more then you put it, intensity is the key
 
AgentCooper said:
Well here's a few tips for ya then........based on your above eating habits.

Get rid of the bacon, toast, salami, pasta, veal, and anything fried. Basically the only thing you listed on your diet that is "good" is the eggs and the apple.

You need to eat more lean meats/fish and ditch all the starches/breads. You also need to start eating veggies and more fruit as well. Most everyone here will also tell you the same.

Oh yeah...20-25% BF is really high. If you really want to get that down you MUST change your eating habits. It all starts with a good clean diet. Once you get that dialed in and make it a routine you will start losing all that BF. After you get down to a decent BF% you can start adding more calories and "bulking" up with some muscle. You can't do it all at once......there is no "magic" pill that will allow you to eat whatever you want and lose BF while gaining muscle. It just doesn't work that way.
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LIES ! I saw a commerical that said just that... so there...

And I never knew eating pastas was bad...
 
Pasta is horrible. If you insist on eating pasta make it whole wheat or spinach pasta. the ONLY time i recommend eating pasta is PWO when you body is burning through dem' carbs.
 
justinnnn said:
What is PWO ?
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post workout - within 30 min of workoing out you need a whey and dextrose shake and then your next meal can contain non fruit and veggie carbs.
 
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