I need help devising a diet plan

[Workout_N00b]

How many times a day should I eat? I understand the concept behind how much protein is needed for each kg of lean muscle mass, but how many meals do you need to break this amount of protein into for it to be optimal?

I'm getting conflicting information about this on other sites, some say you need to break this protein down into smaller meals, some say one meal will do and it'll "stay in your gut until it's ready to be absorbed." I believe the former part of this to be true, as I once worked with a guy who went to school to be a personal trainer and he ate once every three or four hours and he was built well. Really seemed to know his stuff too. Unfortunately I no longer work with him and didn't stay in contact, else I'd be asking him for advice on this subject lol.

Can someone here advise me on how to go about eating? I'm not doing any extreme workouts at the gym yet, but when I do my home workouts I tend to feel sore for many days on end afterwards.

About me: 34 y/o male, 165lbs, I'd consider myself 'skinny fat' I'm not working out in the gym, I'm doing home exercises using the perfect pushup device and an ab wheel. I tend to only eat once per day, but I can eat more if necessary. My diet consists of mostly rice and chicken, has been for many years now.

 

[MUSTANG_18]

How many times a day should I eat? I understand the concept behind how much protein is needed for each kg of lean muscle mass, but how many meals do you need to break this amount of protein into for it to be optimal?

I'm getting conflicting information about this on other sites, some say you need to break this protein down into smaller meals, some say one meal will do and it'll "stay in your gut until it's ready to be absorbed." I believe the former part of this to be true, as I once worked with a guy who went to school to be a personal trainer and he ate once every three or four hours and he was built well. Really seemed to know his stuff too. Unfortunately I no longer work with him and didn't stay in contact, else I'd be asking him for advice on this subject lol.

Can someone here advise me on how to go about eating? I'm not doing any extreme workouts at the gym yet, but when I do my home workouts I tend to feel sore for many days on end afterwards.

About me: 34 y/o male, 165lbs, I'd consider myself 'skinny fat' I'm not working out in the gym, I'm doing home exercises using the perfect pushup device and an ab wheel. I tend to only eat once per day, but I can eat more if necessary. My diet consists of mostly rice and chicken, has been for many years now.

welcome to the EF family
have you trained before? dieted before? tell us your history please @Workout_N00b

 

[Workout_N00b]

welcome to the EF family
have you trained before? dieted before? tell us your history please @Workout_N00b

Thank you for the welcome. I have not trained nor dieted before, I have done 'workouts' before but not consistently to the point where I got absolutely shredded, which is kind of what I'm aiming to do now.

I'm an absolute noob when it comes to these things, hence my user name.

 

[the_alcatraz]

Thank you for the welcome. I have not trained nor dieted before, I have done 'workouts' before but not consistently to the point where I got absolutely shredded, which is kind of what I'm aiming to do now.

I'm an absolute noob when it comes to these things, hence my user name.

you never exercised in your life or did a diet? how old are you?

 

[Workout_N00b]

you never exercised in your life or did a diet? how old are you?

I've never really had to diet, I eat one meal per day (sometimes two) and I have a high metabolism.

I exercise regularly, I mentioned that I use home workout equipment and I also do a LOT of walking -- sometimes as much as five kilometers or more per day. Staying 'in shape' has never been much of an issue for me, I've never before tried to put on a lot of muscle mass though.

I'm thirty four years of age.

 

[SteveMobsterG]

Thought: just add ONE meal to see if it has any effect

 

[the_alcatraz]

I've never really had to diet, I eat one meal per day (sometimes two) and I have a high metabolism.

I exercise regularly, I mentioned that I use home workout equipment and I also do a LOT of walking -- sometimes as much as five kilometers or more per day. Staying 'in shape' has never been much of an issue for me, I've never before tried to put on a lot of muscle mass though.

I'm thirty four years of age.

Curious do you know your testosterone levels? and can you share a pic of you face blurred please? so we can see your base, interested where you're at on your training.
You natural?

 

[MUSTANG_18]

Thank you for the welcome. I have not trained nor dieted before, I have done 'workouts' before but not consistently to the point where I got absolutely shredded, which is kind of what I'm aiming to do now.

I'm an absolute noob when it comes to these things, hence my user name.

So you aint on ANY gear? just natty?

 

[Workout_N00b]

Curious do you know your testosterone levels? and can you share a pic of you face blurred please? so we can see your base, interested where you're at on your training.
You natural?

No, I don't. I just looked into that, I'm going to schedule an appointment with my doctor and see if he can arrange to have the levels checked.

I'm natural, full disclosure, I only train semi-regularly. Haven't for about a week. Someone on Reddit told me I need BCAA's to not feel sore after my workouts, so I ordered some whey protein and am waiting for it to arrive before I begin doing pushups again.

I hope these pics are okay. You'll have to forgive me if this is sharing too much information. I had a few cups of coffee, a bowl of soup, and one bowel movement before these pics were taken. I tend to bloat a LOT before bowel movements and after eating meals, but I don't feel too bloated in these pics. I have scoliosis in my lower back and I think my protruding lower stomach may be due to poor posture from the scoliosis..

So you aint on ANY gear? just natty?

Correct. I just recently learned that gear is another term for steroids lol. I've never taken those.

Right now, I've got three containers of Thorne creatine, a container of Ryse Godzilla pre workout, I've got 4lbs. of whey protein coming thru the mail. I eat plenty of protein rich meals and I take a daily multivitamin and that's it for supplements.

 

[Noah Wixx]

What are the goals you are looking to achieve ? Height weight and age will help as well for calculations on macros and diet, you looking to lean out and be more shredded or you looking to put on lean size ?