Finally taking that step: Need help setting up diet

[Goatamon]

Hey Jordan


So after a long time of being determined not to give a shit about my nutrition, I finally came to the conclusion that it probably is a good idea to put some thought into what I eat. I figured this is probably one of the best places to ask.


So lets get on with it:

Male

23 years old

184cm/A little over 6 feet tall

90kg/200lbs give or take a few pounds depending on the day

Body fat: (rough estimate) 17%

Program: Brandon Lilly's Cube method template, which I love


The basic premise of what I'm doing in the gym is this:

Training is spread out so that over the course of three weeks, I have a heavy, rep and speed day for the squat, bench and deadlift. So in other words, week one might be heavy bench, speed squat, rep deads, week two might be rep squat, speed bench, heavy deads etc. etc.

Heavy day: Work up to a challenging triple or double for one or two sets, then possibly a single, followed by back off sets and one other barbell exercise for 3-5x5-10 and one or two smaller assistance exercises (GHR, band pushdowns, pull ups).

Rep day: Work up to a challenging set of 5-8 for one or two (maybe 3) sets, followed by the same assistance stuff as heavy day.

Speed day: Eight sets of triples at about 70% of my 1rm (percentage a rough guide) Followed by the same assistance stuff as the other days.

Fridays "bodybuilding" day: Close grip bench, GHR, pull ups, ab work. Short session.


This kind of thing goes on for 9 weeks, with the goal always being to go a little bit heavier than previously, but that doesn't always pan out. The tenth week is a test week. It's nice and simple.


So there's the program. I am currently not doing any real conditioning work, just walking every day because it's nice and relaxing and seems to make my legs recover faster after training.


Other stuff:I have had some gastrointestinal issues for a long time now, but having done all the appropriate tests, my doc said it just seems to be IBS, and the medication she's got me on has made it a lot better. She also told me that the fact that I'm not actually losing weight also points towards it not being anything serious.


Goal: Get my weight up to somewhere around 240 pounds without putting all of it on as fat. I do have a tendency to pick up the lard quite easily, and I'm not really looking for some kind of MASS BLASTER 3000 diet. I'd just like to be able to steadily move myself up in weight without putting on a ton of lard at the same time, since I already have about as much fat as I'm comfortable having. I am not a sixpack worshiper or anything like that, but I figure that I really shouldn't have to move past 20% bodyfat.


So the question is: What do I do? How many calories? Macros? Do I have to worry about micros (surely not)?


Bonus points if you can give me some tips on how to get more food for a small amount of money, because I am a broke student in Finland.



Thanks a bunch.

[Jordan Feigenbaum]

So the question is: What do I do? How many calories? Macros? Do I have to worry about micros (surely not)?

Depends what you're eating now? Gaining 40lbs from where you're at right now is a 2 year process just FYI so it's going to take dedication.

Bonus points if you can give me some tips on how to get more food for a small amount of money, because I am a broke student in Finland.

This has been discussed on this subforum a bunch of times so far. Perhaps someone will link to them for me

[Goatamon]

Depends what you're eating now? Gaining 40lbs from where you're at right now is a 2 year process just FYI so it's going to take dedication.



This has been discussed on this subforum a bunch of times so far. Perhaps someone will link to them for me

This is kind of the problem: I haven't got a clue what my current macro/total calories are. I just try to eat a bunch of meat, vegetables and a reasonable amount of fat and carbs. Only thing I can say is I drink about 3 litres of milk a day. It is skim milk though, which is really just a habit. I've always been drinking that stuff, just like everyone else in Finland. Maybe moving up to at least the non-skim variety would be a start?

[JuhoP]

Bonus points if you can give me some tips on how to get more food for a small amount of money, because I am a broke student in Finland.

Another Finn here, cool!

For best bang for your buck Protein wise are:
-Pirkka Rahka or S-Rahka 250g 0.59-0.69e (30p, 10cho, 1,5f). Can be found in almost every K-markets or S Group Markets
-Fitnesstukku whey 80 in 8kg bulk or ravinnetukku.fi HCT Whey Power 4kg (the unflavoured HCT version is the cheapest whey you can get in here). These will come even more cheap than the rahka, around 0,35e-0,40e per 30g Pro. Tip: Protein powder with oatmeal is good. Just pour hot water (cooked with water cooker) over the oats and mix whey in it. Ready in 1 min.


For carbs... Maybe try some chinese food markets for the big rice bags? Also probably some bulk maltodextrin/dextrose would come quite cheap.

Also if you want to save good money, eat 2x a day at the student restaurants (or even 3x, some places are open from 1030-18); 2,50e for a meal is not too bad, (but you possibly need to supplement the meals with some of your own pro). Downside is you can't track macros as accurately, but most of them do list the average contents nowadays - just put your plate on the food scale and pile things on it! Also thing to note is that you can probably get your veggies that way cheaper than buying from the store!

For your GI issues, have you tried Gluten Free diet? Another thing you might try is the probiotic lacto7, at least I noticed it helps slightly my stomach function when taken first thing in the morning on an empty stomach.

[Jordan Feigenbaum]

This is kind of the problem: I haven't got a clue what my current macro/total calories are. I just try to eat a bunch of meat, vegetables and a reasonable amount of fat and carbs. Only thing I can say is I drink about 3 litres of milk a day. It is skim milk though, which is really just a habit. I've always been drinking that stuff, just like everyone else in Finland. Maybe moving up to at least the non-skim variety would be a start?

It's hard for me to be able to tell you how much you need to eat (and of what) without knowing what you're taking in right now. Go for whole milk for step 1.

[Goatamon]

It's hard for me to be able to tell you how much you need to eat (and of what) without knowing what you're taking in right now. Go for whole milk for step 1.

Thanks, I'll make the switch.

Another Finn here, cool!

For best bang for your buck Protein wise are:
-Pirkka Rahka or S-Rahka 250g 0.59-0.69e (30p, 10cho, 1,5f). Can be found in almost every K-markets or S Group Markets
-Fitnesstukku whey 80 in 8kg bulk or ravinnetukku.fi HCT Whey Power 4kg (the unflavoured HCT version is the cheapest whey you can get in here). These will come even more cheap than the rahka, around 0,35e-0,40e per 30g Pro. Tip: Protein powder with oatmeal is good. Just pour hot water (cooked with water cooker) over the oats and mix whey in it. Ready in 1 min.


For carbs... Maybe try some chinese food markets for the big rice bags? Also probably some bulk maltodextrin/dextrose would come quite cheap.

Also if you want to save good money, eat 2x a day at the student restaurants (or even 3x, some places are open from 1030-18); 2,50e for a meal is not too bad, (but you possibly need to supplement the meals with some of your own pro). Downside is you can't track macros as accurately, but most of them do list the average contents nowadays - just put your plate on the food scale and pile things on it! Also thing to note is that you can probably get your veggies that way cheaper than buying from the store!

For your GI issues, have you tried Gluten Free diet? Another thing you might try is the probiotic lacto7, at least I noticed it helps slightly my stomach function when taken first thing in the morning on an empty stomach.

Awesome, more Finns! I haven't tried the gluten free stuff, but it might be worth looking into it. Thanks for the tips as well, I'll take a look at those things. I really need to start eating more at school...

[JuhoP]

I really need to start eating more at school...

Yea, that is probably the best idea economy wise for a student in here... it just takes some practice how to get a huge portion of veggies on your plate without making too much mess. On the other hand the red flagged -30% meats that are close to due date can save some money too if you like to cook yourself or don't live close to school, like me.

Also, I have to make a small correction: the whey prices I listed above were for 30g powder, so at 75%-80% protein content they would rise to ~0,45e-0,55e for 30g protein. Still slightly cheaper than the rahka and if accounting the leucine content the best value IMO, if whey concentrate does not mess up with your stomach.

[JukkaM]

Thanks, I'll make the switch.



Awesome, more Finns!

Third Finn and counting!

Eggs or egg whites are relatively cheap source of protein. The cheaper onces are lesss than 2€ for a dozen? Personally I prefer at least free-range ones, since the circumstances where the factory farmed chickens grow make me sad.

Of course when money is an issue you need to make compromises. Otherwise I´d be eating highland meat pretty much 24/7.

[Trewarin]

Third Finn and counting!

Eggs or egg whites are relatively cheap source of protein. The cheaper onces are lesss than 2€ for a dozen? Personally I prefer at least free-range ones, since the circumstances where the factory farmed chickens grow make me sad.

Of course when money is an issue you need to make compromises. Otherwise I´d be eating highland meat pretty much 24/7.

Free-range and "free-range" chickens have it worse, than the factory chooks.

Parasites, temperature, predators, mass smotherings... Brutal cannibalism when they lose their way, unfair distribution of food/water.

[Jordan Feigenbaum]

Free-range and "free-range" chickens have it worse, than the factory chooks.

Parasites, temperature, predators, mass smotherings... Brutal cannibalism when they lose their way, unfair distribution of food/water.

Fuck chickens.