I need a good menu/diet

[bigabe]

Hey everbody im looking to plan out a clean diet, i've found sites that manage calories but provide no menu of foods to choose from. I feel that im eating clean but i dont know exactly what calories, protien and carbs im ingesting. i would love to hire a nutritonalist/trainer but my budget won't allow it, any help would be appreciated

 

[pesty4077]

Bro, you are asking an impossible question to answer. Nobody knows nothing about you.

 

[kingdawg98]

Hey everbody im looking to plan out a clean diet, i've found sites that manage calories but provide no menu of foods to choose from. I feel that im eating clean but i dont know exactly what calories, protien and carbs im ingesting. i would love to hire a nutritonalist/trainer but my budget won't allow it, any help would be appreciated

Yo bro, I would bite the bullet and hire a trainer. That's what did. Save up if you have to. You'll end up saving more money in the long run and you'll stop wasting time on things that don't work. The the answers to the question you're asking, and a lot of people here on this board have said before, doesn't come free. There are great trainers here that can help you, save up if you have to. you'll find that many are quite reasonable. The amount you'll be paying is negligible compared to the gains you will be receiving from their guidance. There isn't just one general diet that people can follow, these guys will design your diet specifically for YOU and design a training program that will meet your needs.

I personally train with Alex Azarian (prepbyalex.com) and I can't say enough about him. I can say without shame that with his guidance I have changed my life, healthwise, for the better. I've been a big (fat) guy for most of my life. Since working with Alex I've lost 32 lbs of fat in 12-13 weeks and I'm on my way to a body that I've always wanted most of my life.

There are other great trainers here as well, such as Phil Hernon and Shelby. All three are excellent and all three get results. Just look them up.

 

[bigabe]

sorry guys ive been away for a couple of days. im going to track what i eat for a few days so that i can post something exact. a few specifics about me im 28 220lbs i have been lifting since i was 17 165lbs. im about 18% bf ill check again this week. ive never had an actual diet plan, and im afraid that my results have suffered. id love to hire one of the trainers my budget just wont allow it, maybe there is a book you guys could turn me on to that would get me started in the right direction. thank you

 

[BigSwole]

This should get you started.

meal 1
6 eggwhites 2 yolks
3/4 cup oatmeal water or 1% milk
one scoop whey protein
meal2
can of tuna
1/2 cup rice
light italian dressing(olive oil)
meal 3
6-8oz chicken
5oz sweet potato
1/2 cup green beans
1 tbsp peanut butter
meal 4
1 can of tuna
1/2 cup rice
light italian (olive oil)
meal 5 (post workout
2 scoops whey, 1 gatorade
meal 6
6-8oz sirloin or steak
large dinner salad with red wine vinegar/olive oil

 

[bigabe]

thanks big i appreciate the menu, i will give it a go

 

[pesty4077]

This should get you started.

meal 1
6 eggwhites 2 yolks
3/4 cup oatmeal water or 1% milk
one scoop whey protein
meal2
can of tuna
1/2 cup rice
light italian dressing(olive oil)
meal 3
6-8oz chicken
5oz sweet potato
1/2 cup green beans
1 tbsp peanut butter
meal 4
1 can of tuna
1/2 cup rice
light italian (olive oil)
meal 5 (post workout
2 scoops whey, 1 gatorade
meal 6
6-8oz sirloin or steak
large dinner salad with red wine vinegar/olive oil

That is a great diet for some, but come be not so great for others. We don't know how much this guy weighs, his Bodyfat, his current diet, how much cardio, ETC. Not to mention, he did not say one time what his goals are. That could be too much food or not enough depending on these factors. Just not enough info for me.

 

[BigSwole]

That is a great diet for some, but come be not so great for others. We don't know how much this guy weighs, his Bodyfat, his current diet, how much cardio, ETC. Not to mention, he did not say one time what his goals are. That could be too much food or not enough depending on these factors. Just not enough info for me.

I agree with everything you said but my hope is this will get the ball rolling and he'll be adventurous enough to play around with it to meet his goals.

 

[bigabe]

thanks for the responses guys, my goal is to keep the muscle i have and drop my bodyfat to 10%. i lift 3 days a week and run 30 minutes 3x a week.my runs have been hit or miss over the last few weeks due to severe inner shin pain, i am starting to work in some lower impact cardio- eliptical and bike. id like to stay under 230lbs over that and i start to feel sluggish. id really like to find a book that has some of the eating guidlines that u guys follow.