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2003/03/18, 03:12 AM
Hello. I am Carl, a scrawny 18 year old kid looking to add some muscle. I do not expect amazing results, esspecially not in a short amount of time. I am 5'7", 115 lbs, and the last time I lifted my max bench press was 110 lbs. I really want to become stronger, but I am also confused. I am new to all of this, and it seems to be getting piled onto me. First of all, it says this is my recommended daily intakes:
Protein - 173 g, Carbohydrates - 403 g, Fats - 80 g, Total Calories - 2875.
Now, that seems like a little much to me? Esspecially the protein. Even buying protein shakes and such, I do not see how I can intake that much daily. I am also confused as to what protein shake/mix/whatever to buy. There are literally thousands out there. Is there anyone out there that has experience in this field, that can possibly recommend a good source of protein, carbs, etc.? I need a lot of help. I am looking to add weight and muscle, and am starting to lift 5 days per week. I need a lot of help with this nutritional plan they recommend for me. Please can anyone give any advice, or list any products they know from experienc work? lol again, I am a newb to this stuff.. anything will be nice. Thanks.
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2003/03/18, 10:01 AM
I thought the same thing about the protein when I started last week. Since then I have researched everything I could get my hands on and asked several of the more experienced individuals here for help. I thought I'd never be able to eat what I was told, but after making a meal plan and counting the grams, it is the carbs and fats that I have a hard time getting in. Keep in mind, it is not just any carb or fat. They need to be the kind that are good for you. Our goals are different...I'm losing weight and building muscle, so my dailies are: protein 200, carbs 175, fat 49. If I can easily get 200 proteins in, I don't think you will have a problem with 175 once you get started. A sample meal plan of mine is:
Breakfast - 1/2cup multi-grain hot cereal, 3 egg whites, an apple
Mid-Morning - 2 scoops whey protein in 1 cup fat free milk
Lunch - 3oz Tuna or Salmon, 1/2 cup kidney beans, 1/2 cup steamed broccoli
Mid-Afternoon - 1 cup fat free cottage cheese, 1 tomato
Dinner - 6oz Top Round or Chicken Breast, 1 cup spinach
Late Evening - 1 scoop whey protein in water
You should eat 5 to 6 small meals a day. Throughout the day I also drink no less than 64oz of water..typically 100oz. Good protein foods are chicken breast, turkey breast, salmon, tuna, mackeral, sardines, egg whites, top round, cottage cheese, whey. Good carb foods are kidney beans, black beans, vegetables other than corn & potatos, old fasioned oatmeal, multi grain bread, brown rice, oat bran, sweet potatoes. Good fats are salmon, olive oil, flax seed oil, walnuts.
For my protein powder, I went to a GNC and just read the nutrition label on everything they had and picked the one with the best combination.
I have also found that I get more energy and better results if I eat meals of protein/carb in the morning and protein/fat meals in the evening.
Be sure to follow a good exercise plan too! I have found that the one on here works very well for me.
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~Jennifer
http://www.gwindalyn.com
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