A good diet

[what2do]

Hello all, does any1 no a good diet to suit me?

26years
5ft10
10stone
not sure on B F but im geusing about 30%

Id like to put weight on aswell as loose the fat, my body is in pretty bad shape at the mo due to injury, i was going to start my first cycle but another member told me to get my self sorted first, so thats what im going to do, ill be going to the gym at least once a day.. so if any1 has any ideas im all ears lol..
thank you
James

[amazingjordan]

Well first of all you say AT LEAST ONCE A DAY to the gym? so you mean 7 days a wwek? if so then that is hugely overtraining and you will have an extremly hard time growing. If your just getting back into the gym then 4 days a week MAX, and only be in the gym for 1 1/2 hours max, anything over that is uneccesary. Now you say you want to loose the fat? your 5'10 and 10 stone (147lbs), so you dont have ANY fat to loose, you could actually gain a couple pounds of fat to help you out. Now for your diet. PROTEIN PROTEIN PROTEIN lol, you need about 2grams of protein per pound of body weight, so youll need 290grams a day. Youll also need at least 3500 calories a day. Post up everything you ate yesterday and what times. See if we cant help you. I was 145lbs when i was 18, so i feel your pain on wanting to gain.

[what2do]

Originally Posted by amazingjordan

Well first of all you say AT LEAST ONCE A DAY to the gym? so you mean 7 days a wwek? if so then that is hugely overtraining and you will have an extremly hard time growing. If your just getting back into the gym then 4 days a week MAX, and only be in the gym for 1 1/2 hours max, anything over that is uneccesary. Now you say you want to loose the fat? your 5'10 and 10 stone (147lbs), so you dont have ANY fat to loose, you could actually gain a couple pounds of fat to help you out. Now for your diet. PROTEIN PROTEIN PROTEIN lol, you need about 2grams of protein per pound of body weight, so youll need 290grams a day. Youll also need at least 3500 calories a day. Post up everything you ate yesterday and what times. See if we cant help you. I was 145lbs when i was 18, so i feel your pain on wanting to gain.

Thanks very much thats a big help To be honest at the moment with all the pain killers im on i dont have much of an appetite, yesturday i had a bag of mini chicken kievs at tea time thats it, normaly i would eat mostly at night, this is because i have insomnia an dont get much sleep, (maybe 3hours at the most a night)i get bored i eat lol i need to change the ways ive slipped in2 so any help would be great, food wise i dont have a clue how much protein/fat/carbs are in the foods so dont no how much to eat.
I no i can do this, when i was 19 i was at a very skinny 6 an half stone an looked even worse than i do now, i sorted my self out and went up to 14 stone with-in 18month, hard to beleive but true lol
thanks again m8

[bashanabol]

As a begginer dont worry to much about portions or size, consume 5 solid meals. concentrate on a protien (steak, chicken, or fish) and build around that. add a cup of rice and a cup of brocolli for example. its good to see your taking care of your health bro. good luck.