How I should eat?

[SGTBlitz]

Hi there, hows everyone?

I have a few questions. As some of you may know i have been injured for comingup to a year now and have been out of all kinds of training, and have obviously gotten fat. I am about 6ft and 18 years old and before (even though I wasn't totally fit but fit enough) getting injured i was about 95kg (210lb) but now after a year of no training im 108kg (240lb), as you can all see its a massive increase. I need MAJOR help on fixing my eating schedule, but when I was on here the first time i got great help but i realised that I still didnt know what i should be eating, i.e. Proteins, carbs, fat etc.

The goal of changing my diet would be to keep and maintain muscle and get back down to light heavyweight 90 to 93kg (205lb). Could anyone please let me know what food groups and in what amounts I should be eating of them, what examples of the food groups etc.

Thanks a lot guys
OSU

[erni64]

Hello,

In my case the best "diet" (life style?) that take into account the proper intake
of each macro-nutrient (carbs, protein, fat) so you can lose body fat but not
muscle mass, is the Zone Diet.

OSU!

[Dent]

Osu!

I'm either known as a staunch traditionalist, or a pain in the posterior on this, but I think it's all down to basics.

If you are fully healthy now (?), then you can eat simple meals a few times a day. Don't pig out, don't load up on sugar, and get out of the house for your exercise. IMO there are no quick fix methods, but if you really want to lose fat, gain muscle and strength, how about a work-stay session on a local farm? A summer of that, and you'll earn your bread, and have a good experience in the process.

Osu!

[meguro]

What do you eat and drink in a typical day? Keep a journal of what you eat and drink, when you consume them and the quantities involved. It's easier to fix a complex problem once you have plotted out all the possible areas that could have gone pear-shaped.

[ANTSAN]

Eat high fibre quality food low in fat and sugar, fresh fruit and veg for example. Try to eat food with a high protein and vitamin content to keep your energy levels up, tuna, salmon, chicken etc.

Exercise when you can.

Dont eat processed food... fresh is the best.

[Paedde]

I would recommend about each 1 third of your daily calories need protein/carbs/fats. 4 calories protein or carbs equal to 1g, 9 calories of fat to 1g.

If possible, try to eat more than 5 meals a day, always either protein/carbs or protein/fats (you can still use the other part, but not more than 10g) and eat vegetables to every meal.

It's difficult to eat proper, maybe you want to look into the books Nutrient Timing and The Paleo Diet for Athletes (Most people can't agree 100% with the paleo diet, but there's a lot information about nutrition)

Osu