Diet for weight training help.

[Stromatolites]

Right I have been training for a while now, and I really need to sort out my diet, however when people say eat protien etc etc I just get lost and end up not understanding whats being said to me. I need advice on what are good foods to eat how often to eat them.
I try to eat properly and have the off day every now and then but its got to the point where I need to think serious about this.
I currently train four or five days a week, depending on my work load on a given week.
Day 1: chest and triceps
Day 2: back and traps
Day 3 : shoulders and biceps
Day 4 : legs
Day 5 : Bit of everything with lighter weight and more cardio.

Im 20 years old and 5 foot 11 if thats any help.
Any advice would be greatful.
Nathan

 

[Jimbo Mahoney]

What are your goals?

How much do you weigh?

How long have you been training?

 

[Stromatolites]

Goals at the moment are to bulk up and then to loose body fat.
I currently weigh 78kg
Well I began training (again) in Aprill, but through June I had to stop due to fieldwork and not having access to a gym. But since the start of July I have been going four days a week.
I spent around 9 months of last year training as well, however I tore a muscle in my shoulder which required me to rest and decrease my training for quite a while, as the muscle had problem healing.

 

[Jimbo Mahoney]

The best info I've found is here:

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki
http://www.bodyrecomposition.com/
http://www.leangains.com/

My advice is this:

At 78kg, you'll be wanting about (78*2.2) = 170g+ protein a day and about (78*2.2*16) 2700+ calories. These are starting points.

Weigh yourself once per week and adjust the calories until you are gaining ~1/2lb per week.

Do heavy sets of compound lifts in the gym.

Keep a log of your bodyweight each week.

Keep a log of your weights and reps in the gym and try to beat them every time you go (e.g. 1 more rep or an extra 1/2kg).

Don't sweat the details, just get the calories, protein and exercise right and the rest will come naturally.

I strongly recommend cutting before bulking, but then I was always a bit chubby. Although it's not as "fun" as bulking, seeing the definition appearing is very rewarding. It depends what "look" you are going for though.

 

[Stromatolites]

Thank you for you advice. I don't have much visible fat, just slightly soft in places, and already have some good deinition, its just maybe I should think about cutting and leaning out now and then bulk up after.