I need nutrition help!

I've been lifting for years and have a pretty solid base, but nutrition has never been my strong point. I eat pretty much whatever I feel like, and I finally want to make eating properly part of my routine. I'm a very picky eater and my diet consists mainly of meat and potatoes. My main downfall is candy, I'm a sugar fanatic! Any time I want to lean out a bit, I just eliminate the sugar and the fat drops real quick. I currently eat 4-5 meals a day that consist of meat of some sort with either rice or potatoes. I'm 5'11" and sitting at about 205lbs right now. I want to grow during the winter, but I want to keep it as lean as possible too. I workout 5 days a week on a single bodypart split. My workouts are always very heavy, but there's minimal rest between sets, maybe 30 seconds. My supplements are Gaspari SuperPump 250, Body Fortress Whey Protein, and Glutamine. Any help anyone can offer to clean up my diet and help me grow and cut some bodyfat at the same time would be greatly appreciated!

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Permalink Reply by Garrett Tyra on December 21, 2009 at 1:31pm

Meat and potatoes are great for bulking! You have to be eating sufficient amounts of course to grow, but they work.

If the meats aren't lean, make sure they are. If you're eating crbs, make sure you're eating ALOT! In my honest opinion carbs are more important when bulking than protein. You should be taking in at least 3-4 grams of carbs per bodweight. That's alot of carbs i know! But with this, you'll grow. Don't just train heavy either, change it up. Stimulate the muscle diffeerently. After all, at the end of the day, it's not about how much you can lift, it's about how you look. If i could look like Arnold and lift like a woman, i would! I would much rather that than be able to lift like a powerlifter and also look like one. Get my flow?

What types of fats you eating? p.s. you drink milk when you bulk?

p.s.s. candy's ok in my book! Just like everything though, in moderation. I eat candy every now and then too, love it!

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Permalink Reply by Derek Winters on December 21, 2009 at 2:09pm

The meats are always lean. Top round, top sirloin, at least 96% lean ground beef, buffalo meat, and I usually trim the pork chops before cooking them. I honestly couldn't tell you what kind of fats I'm eating, I don't track my food intake at all. I drink tons of milk all the time, not just when bulking. I go through a gallon of fat free milk every day or two. What are good sources of good carbs?

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Permalink Reply by Garrett Tyra on December 21, 2009 at 5:55pm

anything made with a whole grain, or low on a glycemic index (although some people don't believe in the GI)

Anyways, Oats, Whole Wheats, Quinoa, Brown Rice, Yams, Whole Wheat pastas, Grits

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Permalink Reply by Garrett Tyra on December 21, 2009 at 6:13pm

anything fibrous even, beans or fruits! I keep thinking of more, there are alot!

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Permalink Reply by Garrett Tyra on December 21, 2009 at 1:33pm

try different tempos and repetitions counts when training. change them on a regualr basis, lifting heavy low rep maybe every other week.

Don't forget, growth takes place outside of the gym. It's what you do when you're sitting down to eat that makes you grow.

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Permalink Reply by Garrett Tyra on December 21, 2009 at 6:22pm

p.s. the first step is knowing exactly what you are putting into your body. If you don't know what fats you are taking in, that leaves a window open to be taking in bad fats that will not only hinder your results, but also affect your health down the road, and health is more important than how we look.

I reccomend buying a notepad, and writing down everything you put into your mouth for a week, then show me. I can help more if you do that. Oh ya, and DONT LIE, lol.... so many of my clients used to lie, but it would only hurt them! lol...

But seriously, if you want to try that, it really helps and you can hold yourself accountable, ya know what i mean?

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Permalink Reply by Craig Crawford on February 14, 2010 at 2:29pm

How much cardio are you doing????????????
you might need to add it some to help you burn more calories.
And you might want to cut back on the milk intake and do more water.
Body Fortress is a low quality protein, but if it fits you budget, I understand.
Rice and pototoes if you are eating more than 3/4 of a cup per meal that is too much.
Fats??????????
I do not know what you are using but adding fish or flax oil capsule to the diet might also help.