Nutrition Advice

[Anonymous]

#13334

I currently weigh about 183-185.. I’m about 5’10.

As for eating right now, I’ve been kinda using Dr.Eric Serrano’s method of high fat dieting eating red meat, eggs, cashews, almonds and avacodos while cooking everything in butter and olive oil.

Murph said to eat more, as for calories where would you guys like me to be around? I believe I’ve been around 2300-2600 daily.

[Matt]

#13336

My first question would be what are your goals?
I know it may be obvious but I don’t want to make any assumptions here.

[Anonymous]

#13337

I’d say be stronger and put on quality size.

[Matt]

#13674

Lets say the you average 2400 cals/day and you want to gain weight. It is simply eat more than you are burning and you will get bigger, eat a lot more and you will get a lot bigger (not a good thing).
If you are keeping track of everything, which it looks like you are, just start to carefully increase your daily total in through clean foods. up 100-150 cals/day for a week or two. See how you feel. If nothing happens, and you’re feeling weaker then up it a little more. Any changes should be in moderation.
Nutrition can be as complicated or as simple as you want it to be.

[Murph]

#13790

You need carbs.
Eat rice, potatoes, sweet potatoes, fruit.

[Anonymous]

#13802

What calories would you want me to give a run for on this program? As well as supplements?

[Murph]

#13810

Aaron,

We shy away from giving to much nutrition advice for a few reasons:

1. You must be a nutritionist or dietician to give specific advice, and I am the only one allowed to, as I am the only nutritionist on staff.
2. People seem to over complicate it.

With that said, here is a quick set of suggestions:

get at least 1 gram of protein per pound of body weight
if you want to gain weight, start at about 13 calories per pound
fill in the blanks after the protein with healthy carbs and fat
more carbs on training day, less on off days

good choices:

rice
sweet potato
potato
fruit

olive oil
nuts
nut butter
avocado

Watch your waistline, if your abs are less visible, cut a small amount of calories (maybe 100 or so for a week) and see if that works. If it does not, cut a little more.

If you are not gaining/recovering, add a little more.

As far as supplements go, the VAST majority of them are 100% useless so we do not suggest many.

Here is a good starting point once your nutrition is in order (don’t waste money on supps if your diet sucks)

multi vitamin
b complex, c
cal/mag/zinc
BCAA/ECAA
Whey protein
Creatine

Other than that, I don’t suggest much.

[Author]

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