Gidday Subby,
I would stay away from process cans etc. You mention fruit and vegies but what kind of vegies? Vegies that contain starch? Fruit contains sucrose....
I would cut down on the skim milk if I was you, and drink more water instead.
My diet is, I stay away from, Potato, Rice, White bread, Pasta but eat healthy brown rice and wholemeal Pasta as they dont have alot of Carbs in them.
Keep your carbs intake low and try to eat more protein such as Lean Chicken (steam or baked), Fish, Lean Beef, and Turkey.
Breakfast time, Try and have Oats Porridge but I do mine with little skim milk and 5-6 eggs whites on wholemeal toast with no marg/butter. With your Porridge you can even put protein powder in to add some flavour if you wish.
I also eat Brown rice cakes, Low fat Cottage cheese as they are low in carbs aswell.
I dont eat carbs after 6pm, some people dont eat carbs after 4pm. Everyone is different.
Some people eat 500 grms of protein a day and other have more or less depends on your body weight.
i have enclosed a link for Glycemic Index so you can count your calorie intake...
http://www.glycemicindex.com/
First off, remember this formula..
1 gram of Protein = 4 calories
1 gram of Carbohydrates = 4 calories
1 gram of Fat = 9 calories
Here is another basic mass building formula..
The basic formula to start is 16 calories per pound of bodyweight. For example, a 150 lb man should start with 2,400 calories a day. These calories should be divided up between 5-6 meals a day. After the first couple weeks if you are not gaining weight, you should add 500 calories a day. If after a couple more weeks and no weight is gained, add another 500 calories per day.
Also the ratio of the macronutrients as a general guideline are as follows..
Protein - 1 - 1.5 grams per pound of bodyweight
Carbohydrates - 2-3 grams per pound of bodyweight
Fats - .3 -.4 grams per pound of bodyweight
Source: FLEX Sept 2003 Issue pg 190
Q: As a bodybuilder are there any foods I should avoid other than junk foods?
A: Yes & now. In all food categories some foods are better than others in terms of nutrient profiles and macronutrient compositions. As a pro bodybuilder, I recommend a diet based on whole foods with the addition of supplements to help you achieve your desired physique goals.
With that said, within each category of whole foods, some are better than others depending on your needs and how your body responds to them. Try to choose from among the better options most of the time. Here are a few food categories and some of my picks for Best Bets & Worst Choices.
Vegetables:
Best Bets: Asparagus, green and red peppers, broccoli, spinach and leafy greens
Worse choices: Corn and peas are somewhat starchy, and they should be eaten in moderation. Carrots provide good nutrients, but they are also high in starchy carbs. Eat these as frequently as desired, cooked or raw but in moderate quantities
Fruits:
Best Bets: Blueberries, strawberries, raspberries and oranges
Worse choices: Grapes, bananas and watermelon. What they offer in nutrients and fibre doesn't offset the carbs these fruits contain
Worst choice: Fruit juice. Virtually all fruit juices are high in sugar relative to their nutritional value and should be avoided.
Meat:
Best Bets: Lean beef, skinless chicken breast & fish. Fish, regardless of whether it's lean or fatty, is an excellent bodybuilding choice because it contains healthy and necessary fats.
Worse Choices: Ground beef and dark-meat chicken with skin. These meats contain far more saturated fat than the lean counterparts listed in 'Best bets'
Grains:
Best Bets: Oatmeal, brown rice and whole-grained bread
Worse choices: White rice, pasta and white bread. These carbs are mostly processed, and they are much lower in nutrients and fibre than the 'Best bets'
These are just some examples of the types of foods you can select to further your bodybuilding progress.
**end article**
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