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Total Food Newbie Needs Help

2K views 14 replies 7 participants last post by  Whitehorizon 
#1 ·
Hey all,
I am just starting Muay Thai classes this month, prior to this I have no experience except for two months of BJJ. I am not looking to compete, just to have a healthy lifestyle. I am 6'3" and 160 pounds, not fat or muscular, just a thin guy.
I am looking to use Muay Thai and a healthy diet to tone up, maybe put on a bit of muscle, get a defined six pack, and just generally look more fit.
However, I am lost and overwhelmed by the wide array of foods around, and I have committed to eating healthy but this has been more of a random only buy healthy food and eat it thing which has left me with eggs (scrambled on toasted whole wheat bread), pasta in homemade tomato sauce, blueberries, brocolli, almonds (i love snacks).
Other than this, I really don't know anything about eating healthy while doing Muay Thai (3 times a week is what I aim for) so what I am asking for is just a basic list of meals that are healthy that I can prepare and eat for breakfast, lunch, and dinner, or should I eat like six smaller meals?
Any help you can give me on this new lifestyle choice is greatly appreciated, as I am very excited about this new change, I already sleep under eight hours a day and feel great upon waking up, as opposed to my last year diet of cafeteria food where I would sleep up to the eleven hours a night and feel crappy.
Thanks!
 
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#2 ·
A typical meal day if you seriously want to bulk up.

Breakfast - 2 Eggs
Lunch - Chicken & Salad Wholemeal Sandwich
Snack - 1 Piece of fruit
Dinner - 120g Salmon with 4 varieties of green veg mostly. Brown rice if needed 70g.

You could add another snack into this diet, it's up to you if your starting to feel hungry. This doesn't include relative supplements such as protein/creantine/bcaa and so on.

I would advise you eat other foods such as Tuna & Beef Jerky for that added protein. The example I showed you is probably around 100g protein on food alone, on less than 2,000 calories.

If your looking to increase size and muscle then I advise you eat around 7 meals a day but adding things like cheese/cashew nuts/more fruit per snack and so on.
 
#3 ·
A typical meal day if you seriously want to bulk up.

Breakfast - 2 Eggs
Lunch - Chicken & Salad Wholemeal Sandwich
Snack - 1 Piece of fruit
Dinner - 120g Salmon with 4 varieties of green veg mostly. Brown rice if needed 70g.
.
You will never gain weight eating this little of food.
 
#9 ·
Alright, I have decided to go for cut weight to tone up. Here is what I am currently eating:

Breakfast
Two egg scrambled eggs with veggies (broccoli, green peppers), bowl of Kashi Get Lean cereal, and an apple.

Snack
Mixed nuts and broccoli

Lunch
Two tuna and cucumber sandwiches on whole wheat toasted

Snack
Blueberries or other fruits (bananas/apples)

Dinner
Salmon and brown rice

I am a very hungry guy and could eat more if you guys have any improvements/suggestions let me know, thanks!
 
#14 ·
Alright, I have decided to go for fat burning and leanness and I have adopted the following meal plan starting Monday, let me know what you think:

Breakfast:
3 Omega-3 eggs
1oz cheese
1 cup raw broccoli
1/2 raw pepper
4g fish oil
2 cups Green Tea

Snack:

1/2 cup pecans
1/2 cup blueberries
1 apple
1 cup Green Tea

Lunch/After Work Meal:

1 chicken breast
2 cups mixed green salad or spinach
1 cup raw peppers & broccoli
2 cups Green Tea

MUAY THAI CLASS

Post-workout chocolate milk (2 cups)

Snack:

2 oz almonds
1 apple
1 cup Green Tea

Dinner:
6oz steak
1/2 avocado
1 cup asparagus
1 cup swiss chard
1/2 cup strawberries
4g Fish Oil

Late Snack:

1 apple
1 tbsn peanut butter
 
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