isphius

Hey everyone, I am a just starting out in some strength and endurance training as a primer for some real training and to lose a few pounds. I also working full time so training is not possible for me every day. My question is, What is a good diet for my off training days? In terms of calories, protein, carbs, fat, to maintain/rebuild muscle and keep my energy up and lose a little weight? as a basis i am somewhat active at work, i work in a medcial supply warehouse, but still involves some sitting and paper work, about 25% of the day. I am 225 lbs(about 170 lean) and 5 10. trying to get to 185-190 for now. Thanks for any suggestions! Joe

69nites

2475 calories.

1 gram of protein per bodyweight.

Split up the calories across 6 meals.

ohh yeah and make sure you're taking a multivitamin and kill as much water as you possibly can.

Dempsey Roll

No.

No.

No.

Water is the best thing you could drink - if anything you'd be best off eliminating all drinks but water from your diet. It has no fat, no calories, improves recovery time, gives you more energy, keeps you hydrated, ect. The only time that cutting down on water would be appropriate is during the last day or two of cutting weight for a fight, but even then it's unhealthy and most people are absolutely sure to rehydrate themselves immediately following the weigh-ins.

So stop telling people to drink less water.

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69nites

by kill I meant like kill as many bottles/cups of water as you can.

I personally drink between 2 and 3 gallons a day...

Dempsey Roll

Ah, my bad then.

Also, Joe, try to get as much of your protein from lean foods as possible. Poultry, fish and nuts are all good sources.

__________________
"Good friends are not those who pull you out of the fight, a good friend is one who comes in with a flying kick" - Renzo Gracie

Kendrik

Nuts are good protein, I'm sure, but they aren't animal proteins. No individual source of non-animal protein carry all of the essential amino acids; in contrast, animal proteins do have all of those amino acids. So long as you're getting enough of the essential amino acids, nuts are great for added protein. But, if you're gonna go light on meat intake, be sure that you have mixed sources of other proteins in order to get all of those essential amino acids.

Of course, I'm sure this has already been said elsewhere.

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Currently studying BJJ.

isphius

Thanks for all the great info! Should help me. And for you nutrition experts, is there anything wrong with getting proteins from vegetables? I remember reading that they dont have the amino acids of animal protein, but im not too sure. thanks again

69nites

your primary source os protein should be animal. That includes whey.

if you're a vegitarian you should already know that you need to suppliment your amino acids.

b00mknockout

IMO

despite the above comments

refrain from nuts, poultry and such, for they are high in fat.
Stay high protein and high carbs, low GI.

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69nites

you're aware that your body needs fat right?

a perfect diet is about 40% protein 40% carbs and 20% fat.

one of the biggest mistakes people make is trying to cut fats from their diets. You want good fats like those found in eggs and peanuts.

you should do some research on all the things fat is needed for in your diet and why you need to take it in.