Looking for a diet plan

MadPreacher1AD · 2017-12-18T16:42:46+00:00

The diet I used to reverse my diabetes was the old 19th century diet of 35% fat, 35% protein, and 30% carbs. The fat is animal fat like butter and lard with the only acceptable vegetable oil being olive (real not the fake stuff). Carbs that are good from veggies and fruits not from breads. I ended up losing 40 pounds on top of the diabetic reversal.

TowerOfMG · 2017-12-18T18:05:29+00:00

I'm looking to gain weight* and I plan on using the commissary and gym on base as an advantage to start. Does anyone here have any tips for a beginner?

If you're young (sounds like you still are)... then consider GO MAD.

That's not instruction to become insane, it's an acronym: "G.O.M.A.D. diet" (and "exercise" plan) -- go look it up.**

You don't necessarily need to go to that extreme (personally I think the "full gallon of milk" is both unnecessary and not really wise); but the general principle -- lots of milk proteins, fats & calcium -- is sound; especially for a young guy needing to "bulk" up (muscle AND bone -- can't build a solid house if you lack the basic lumber/raw materials to construct it with).

* Most of the people posting in here didn't even bother reading what your goal is -- their "diet" advice is mainly about LOSING weight -- that's the last thing you need. Seriously, if you're actually 6'2" and only 141 pounds... egads dude, that's ~~LEAN~~ SKINNY for someone a full head shorter than you, it's borderline "malnourished" for someone your height... you need LOTS of proteins and fats (and I'd be willing to bet the extra calcium to help strengthen what are otherwise probably relatively "thin" {and potentially then "weak"} bones).

-- ** EDIT: I know a couple of teens (where I heard about this "GOMAD" from) who went from tall-&-scrawny, to substantially "filled out" in less than a year -- following that and solid exercise. Also... avoid the "short cuts" of all of that commercial "protein powder" crap (don't really matter WHAT kind it is... soy, whey, whatever.. it's all industrial-food WASTE repackaged and sold to suckers; shit's NOT good for you, and I guarantee you most people/places that PUSH the crap are mainly {if not solely} doing it because it's INSANELY profitable to do so.)

Fazee_CS · 2017-12-18T17:15:18+00:00

If you look at the president of American Cardiology, Kim Williams, he advocates a vegan diet as it has been shown to reverse heart disease and other diet related problems..

Bottom line is this: eat what you want but if you want to be healthy it will include as many vegetables and fruits as you can fit. Make sure to eat a good amount of fat from nuts, seeds, avocados, etc Make sure to eat the right amount of calories Make sure to get omega 3 (I recommend hemp powder or flax), and b12 (which is made by bacteria in soil), and vitamin D (supplements are added to cows milk, but it would be better to just supplement or get sunlight, or eat mushrooms)

I would recommend against cows milk and choose unsweetened almond milk. My advice is to look at the research for yourself. People should learn the truth and beware of bias

Tldr: more vegetables and fruits. This will keep your blood flowing optimally and significantly raise your blood's vitamin and mineral content. Cook your vegetables, try hemp protein, goodluck.

UberWagen · 2017-12-18T18:36:13+00:00

I'm looking to gain weight

FFS @ the people talking about weight loss.

DarwinianKEKistani · 2017-12-18T21:01:17+00:00

Remember to lift... In order to build muscle. Use compound movement exercises... Leave apart isolated exercises you'll have time latter for that... And do 30min to 1 hr of cardio or even better , conditioning , every week...

Remember to warm up... Always... Leave ego aside... Compete only with urself

nigelh · 2017-12-18T17:59:28+00:00

Another vote for keto but be warned: cutting carbs drastically suppresses the sugar craving we call 'appetite' and that makes cutting calories then pretty painless. However this is the deal with the Devil because it makes it easy to loose weight without much discipline and hence it can all come back on just as easily. A keto life style works out long term but the evil sugars never stop calling you back. I lost about 30lbs to put my BMI back into 'normal' but found the 'round out' at the end harder than the diet.

To use a MGTOW analogy: Sugars are the females of diet and they always want you back on the plantation and to run your life for you.

ZealousMathematician · 2017-12-18T16:49:21+00:00

I’d go try the keto or Atkins diet. Keep low on carbs and low on processed sugars. Managed your fruits. Loads of vegetables. Decent amount of milk. Plenty of proteins. Minus the sugary sweets and oils. And combine it all with exercise and intermittent fasting. You’ll naturally find yourself having an issue the first week but eventually the pounds will drop off and you’ll have a fit figure. Make sure to aid cardio, stretching, and also aerobics. Most people just stick to resistance training and don’t balance it out.

EDIT: Monitor your fat and cholesterol intake. Keep it at a moderate amount.

2017-12-18T19:33:10+00:00

I assume you are going to be lifting now, so If you have not then got a beginner program. I would personally suggest reddit's PPLPPL program https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

As for the calories, follow this:

find your maintenance calories from any website or do your body weight, multiplied by 12-16, depending on how active you are (16 would mean you work a very active job like construction. Let's say i weigh 160 pounds and i'm pretty active, so i would do 160 * 14 = 2240. these are my maintenance calories.

now calculate your macros, your protein will be 1-1.2 g/ 1lb of body weight, for example if i weigh 160, then grams of protein, and i get 1g/1lb, then 160g of protein is my diet. multiply this number by 4 to find calories.

So 160 * 4 = 640 calories of protein.

fat will be 25% - 30% of your total calories, so:

2240 * 0.25 (25 percent) = 560 calories. To convert this into grams, divide it by 9.

560/9 = 62 grams of fat.

Then carbs will be the rest, so, subtract calories of fat and protein.

2240 - 560 - 160 = 1520 calories of carbohydrates. divide this by 4, so 380 grams of carbs.

Keep in mind this is exclusive to gaining weight.

Worunn · 2017-12-18T18:34:22+00:00

Paleo. Lost 30 pounds 4 years ago and stayed there.

owninfools007 · 2017-12-18T18:42:23+00:00

No alcohol. No sugar. No fast food (Subway yes!), and no red meat.

sukhoi_tractor · 2017-12-18T18:48:11+00:00

Gaining weight is a question of calories in > calories expended, and good weight gain is pretty focused.

I've always had to get taped during PRT's so I guess my diet would be the opposite of yours-very few complex carbs, lots of protein, a little fat, so you probably want a pretty big chunk of fat (almond/coconut butter, nuts, oils) and more complex carbs and proteins (red meat vs chicken/fish).

In the gym want to do lots of low-intensity anaerobic exercise, so things like squats, curls, and other lifts-do it for weight and not for reps.

Do less cardio. Enough so you don't fail your fitness tests but no more than you have to, burning lots of calories and using fast-twitch muscle fiber leads to losing weight.

TB409 · 2017-12-18T21:20:15+00:00

To gain weight eat more carbs

UrbanEngineer · 2017-12-18T23:08:38+00:00

The sidebar has some useful links, also,.

smrlmkt11 · 2018-05-22T05:08:21+00:00

The best diet plan is something that you can strictly follow by heart. Nothing will happen if let’s say, you stick to the diet for three days, and find yourself munching on burgers on your fourth day. It really starts with discipline.

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Garret1234 · 2017-12-19T04:16:17+00:00

r/Keto. I lost 60lbs in 4 months. 245 down to 185 stick to the diet and the weight comes off and after a few months it is super easy

It really is the man’s diet because you get to eat meat eggs cheese and veggies

GranUnic0rn · 2017-12-18T20:07:01+00:00

I go 80-90% carbs, 5-10% protein, 5-10% fats.

Only water or caffeine free tea. No sugar, no alcohol, no tobacco, no drugs, no caffeine.

No breakfast. Fruit as snacks at lunch. Bananas, apples or pears as much as I want. Workout After workout: Fresh salad with a lot of green leaves, berries, some nuts (for omega 6 fatty acids), usually a tropical fruit (whole mango, whole pineapple, etc.), cucumber, radish, paprika, tomatoes, some vinegar, lemon juice. Before sleep: sun dried oatmeal (uncooked), more berries (usually frozen mix to save some money), cinnamon and cacao powder (organic, no additives), with water and some flax seeds (for omega 3 fatty acids).

That is what I eat most day. If I am feeling really hungry then I'll sometime cook potatoes and broccoli with maybe some falafel.

I really don't like cooking or eating cooked foods, but sometimes I am in a crazy calorie deficit and I still have not found a way around that so then I cook.

I can do this most days of the week and really never bother to change my routine as the meals I prepare taste delicious, offer enough variety and take no effort to prepare.

I entered the number on this site: cronometer.com They also have an app to track all your micro and macro nutrient intake. The apps recommendations are based on the RDA and the app costs 3.50$ or so. However, you can edit the RDA, which is what I did. I updated them to the RDA that are recommended by Havard Medical School (which amounted to less calcium and less sodium than the site says by default).

I have determined that I won't be deficient on any of the macro or micro-nutrients with this diet after I tracked it for about 2 months on the app. The only thing is calories, but your body tells you automatically when you need more. You'll feel really 'authentically' hungry when your deficit gets too large. Not sure how to describe it, but you'll know when it happens.

Exercise 3 times a week using standard 5*5. I am building strength and muscle each month despite the diet.

In my opinion most people eat way too much protein and too much fat. I don't and I am lean as fuck.

Next year I want to add some calisthenics and go to exercise 6 times a week. Right now my schedule is too full, but I'll get a big project done before Christmas so I'll have more free-time in the new year.

Diet costs $15/day or 1.5 hours minimum wage hours work/day in the Netherlands if you shop smartly. So I think anyone can adopt it. Would recommend it to anyone, but I realize it is probably not right for most people. Just fits me.

4realjustice · 2017-12-18T20:21:42+00:00

I lift and bulk/cut often. I'm the same height as you so it should be easy to offer diet advice.

Follow a noob friendly PPL program to start, then move on to a 5/3/1 after 6 months or so. 4-5 days a week in the gym should be enough to start off.

As for eating, you need to bulk. I maintain on about 3100 kcal a day, so for bulking I tend to do 3500-3800 a day. You are very skinny and have a lot of room to make gains and could do 4000 kcal no problem. Just make sure you hit the gym and it will be mostly muscle. Yo can cut after you gain some size.

Now you want to do macros. The last I read on it was that there is no point in protein past 0.78 per lb of bodyweight in athletic users. Most serious lifters do go way above this out of paranoia and losing out on gains. I'd say 150g protein a day is plenty for you, but you could go higher if you want.

Then fill in the rest with complex carbs and healthy fats. In a massive cross study of diets and health, pescatarian were 1st, then vegans and then vegetarians. Therefore a diet high in vegetables is obviously key. Healthy fats like fatty fish(omega 3s), walnuts, avocado etc. are advised and saturated fat is most neutral/leaning bad in my research, but keto people will disagree, but I haven't found enough good science to support that. For vegetables I go for sweet potato, kale, brocolli, cauliflower and brussel sprouts.

Avoid refined oils, processed meat, simple carbs, added sugar and things loaded with preservatives and other crap. I also avoid dairy since it gives me horrible gas, makes me bloated and offers nothing I want nutritionally. Having some chips/chocolate every so often isn't the end of the world. I make my own dark chocolate every 2 months or so and it tastes great.

Even though I eat 90% vegetable based diet, vegans will tell you red meat in unhealthy and maybe factory farmed red meat is, due to the hormone's etc. However the cancer risk is only 17% increase, which sounds bad, but smoking is 3000% increase. So if you eat only some red meat I wouldn't worry.

Supplements worth looking at are D3, Omega 3(from a good source or not at all - most of the cheap stuff is under-dosed or rancid) and I use creatine for work outs(it has science behind it to indicate it helps a little).

balancedben · 2017-12-18T22:51:55+00:00

If you're wanting to loose weight the paleolithic diet is the way to go.

orphancrippla · 2017-12-19T03:02:16+00:00

Calories are really all that matter. The bodybuilding.com forums have some excellent guidelines on macro counting, calorie counting, and meal ideas.

stringedbeams · 2017-12-18T20:22:53+00:00

You asked for weight gain, but this is now a general diet thread

to lose weight:

what helped me is OMAD (one meal a day), kind of keto, and 7 minute workout + doing half of sprint8 3x a week. Weight loss is 80% diet, 20% exercise, so the exercise is just to stay active and toned. Walking is also great exercise, they want you do do 10,000 steps a day which is roughly 2 hours cumulative of walking.

to gain weight:

TMAD? Two meals a day? Or three? (like good sized meals) Lift heavy weights to boost appetite and get gains? Seems mostly like just eat more, the exercise is negligible either way besides not exercising as much as the extra calories you eat (or you will just burn them off rather than gain weight ... if you end up doing this, you might just have to eat more than what you end up adding and burning)

If you’re confused about how to gain weight fast, one of the most basic tips I can give you is to eat more often. Two to three meals a day isn’t going to cut it — you really want to aim for about five meals a day. https://draxe.com/how-to-gain-weight-fast/

Basically to find good food and just eat more of it. Not like just eating more junk food.

there are opposing schools of thought on the eating in small time windows vs. frequent lots of meals throughout the day (I like eating once or smaller #s of meals a day; seems to have more energy and require less thinking and lines up with religious Catholic fasting norms)

livingstranger · 2017-12-18T20:21:31+00:00

The healthiest diet is a plant based diet. Time and time again a plant based diet wins in terms of increasing longevity and reducing the risk of a chronic diseases such as cancer, heart disease, brain disease, diabetes, strokes... I could go on.

Education is the key to sticking to a change in habit, a great introduction to nutrition's impact on health is
'How Not to Die' by Dr Michael Gregor.

If you have doubts about a plant based diet being healthy, remember that the world health organisation recently classed processed meats as a carcinogen and red meats as probably carcinogenic, whereas plant food we're talking fruits, veg, nuts, beans, seeds and grains. Easy to see why plant based diets are superior for human health. A whole food plant based diet prevents and has actually reversed heart disease (america's biggest killer), nothing else has done that.

Gaining weight on a plant based diet is achievable but tough. It's often said that eating to get big is more arduous than the work outs (on any diet). But if you're dedicated enough you can do it.

Patrick Baboumian (strongest man in germany) is a great example of what can be achieved. Frank Medrano (callisthenics) also.

I can already see from the comments that you're getting lots of different advice from people, which can be overwhelming. I hope this lands with you. NFL players are going vegan in their droves, David Carter being a great early example.

Bonus is, you get to leave the animals alone. AGTOW: Animals Going Their Own Way.

Looking for a diet plan

Comments

"What if It's All Been a Big Fat Lie?"

If you're young (sounds like you still are)... then consider GO MAD.

LOL, looks like I forgot to delineate it: G.O.M.A.D. = "Gallon Of Milk A Day"

Dude is tall (6'2") and scrawny (141 pounds???) as all shit... he needs to "bulk up."

Wasn't kidding on the "soy boy" OR on the whole "IBS" thing.

Title	Looking for a diet plan
Author	TowerOfMG
Upvotes	32
Comments	48
Date	December 18, 2017 4:40 PM UTC (8 years ago)
Subreddit	Posted in /r/MGTOW
Original Link	https://old.reddit.com/r/MGTOW/comments/7kmc8n/looking_for_a_diet_plan/
Archive Link	https://theredarchive.com/r/MGTOW/looking-for-a-diet-plan.522641 https://theredarchive.com/post/522641