So, how ya doing so far? You're probably wondering when the miraculous transformation is going to start. Well, it ain't. This here is not some get ripped in 90 day type of program. This is about building a foundation of strength and health, one brick at a time. There are plenty of books and websites that'll promise you the moon,take your money, and leave you right where your are now, looking for a real answer. The real secret to strength and health is there ain't no secret. Its about eating right and getting regular exercise, for the rest of your natural life. Sorry to bust your bubble. Thats right, the pursuit of health and strength is not something you do for a little while and then you're done. Nope, to continue to reap the benefits of eating right and exercising, you got to do this forever.
So, Back to the eating right part. Protein, protein, protein. In case I was too subtle, PROTEIN. Forget all the nonsense you hear about the dangers of a high protein diet. Unless you have been diagnosed with kidney disease, a high protein diet is better than good for you. How much protein? I am so glad you asked. Since I am in The U.S., I will answer in pounds and ounces. Dive your weight in pounds by 10. That is how many ounces of meat/fish/foul you should eat everyday. Notice I didn't say grams of protein, this is how many ounces of meat you should put on your plate. A piece the size of a deck of cards is about three ounces. So if you weigh 210 lbs, that would be 21 ounces or seven decks of cards of meat. Such non meat items as eggs and cottage cheese can be used as well. Each large egg is one ounce of meat, a half cup of cottage cheese is 4 ounces.
Your mother was right, about vegetabels anyway. After protein, vegetables are the most important part of your diet. A serving a vegetables is about a cup raw. To get the number of servings you should eat divide your body weight in lbs. by 30. Round Up any decimal point to the next whole number. This is how many servings of vegetable you should eat everyday. One serving can be of root vegetables (carrots, beets, potatoes etc), and beans (navy, kdney etc) can be substituted for a serving as well. People who are carb sensitive may need to do an either/or on the root vegetables and beans.
For servings of fruit divide your body weight in lbs by 70, and round up as before. If you are carb sensitive stick to berries, apples, and citrus, and avoid tropical fruits (bananas, mangos).
Eat one ounce of nuts or seeds (almonds, walnuts, pecans, pumpkin seeds etc) or two table spoons of nut butters everyday.
The above are minimums. Divide it up over 3-4 meals and a snack or two. You can eat more if you like.
What about Pasta, cereal, and bread? Here is the deal. Fill your plate with the protein, vegetables and fruits first. If on any given day you have the choice between pasta and a potato, pick the potato. As long as you eat your minimums of the meat, vegies, fruits and nuts, you can eat what ever else you want, just don't stuff yourself to do it. I eat dairy almost everyday in the form of yoghurt, or milk in my protein shakes. I go to community dinners where spaghetti is served. I just make sure I eat meatballs, sausages and salad in sufficient quantities to go with it. BBQ's are easy, just stick to the ribs, chicken, beans, and fresh fruits. Everyday isn't going to be perfect. Life sometimes gets in the way of our best efforts. The object is to be on track 90% of the time. If you blow a meal, or a whole day for that matter, just get back on track the time you eat. Again, its not about being perfect, its about making progress and doing better over time.
NOTE: The above diet is based on a post Made by David Maurice in the Hard Gainers Round Table. To see the original diet as posted you will need to join the round table.