Can someone help me out with some questions?

[wannabeBB]

I'm a newbie and have just started weight training last week. I have a strong desire to be muscular.
I have yo-yo dieted since I was 15 so I have no muscle tone. I came off the slimfast diet and gained all the weight I lost back. After all these years of dieting and lots of cardio, I finally realize I'm not doing something right.
I have read the thread for beginners on page 2. I am weight training with my husband.
Mon- chest and tri's shoulders
Wed- back and biceps
Fri- legs and abs
I do 2 exercises per bodypart for 3 sets of 8
I'm gonna start doing cardio on tues and thursday.

I don't know much about the diet part. I'm gonna try doing the body for life method of eating.
Where can I calculate how many calories I need?

I know my goals are to gain muscle. I have heard you cant gain muscle and lose fat at the same time. Here's where I am confused. If I lose the weight again, it's gonna slow my metabloism more because of all the dieting I've done. It happens every time. As soon as I lose the weight and begin eating more, I gain it all back
But I don't wanna stay this fat either! I'm 5'7 160 lbs. And I'm guessing my bodyfat is somewhere around 24-25%.
Can someone please give me their opinion on what I should do?

 

[KEL]

hello & welcome
stick around and read there is tons of great information here!

Get your bf% measured first then you will know what you’re working with. Most people here start with 1g protein per 1# lean body mass

The body for life program is a great place to start.... one of our mods made an incredible transformation last year.

I prefer the Zone diet and rotate my carbs a little more.... 40/30/30 protein/ carb/ fat is where I start and modify it from there.

A great place to track your diet is fitday.com - it takes a little effort in the beginning but gets easier.

I have heard you cant gain muscle and lose fat at the same time

If you're just starting this is not true

 

[Temple]

Hello and welcome!
Losing weight and losing fat are two different things. What you have done in the past is lost LEAN MASS along with losing fat. When you lose lean mass (muscle) it slows your metabolism and as soon as you resume eating again you gain back more fat. By adding lean mass and losing fat you will increase your metabolism which will mean that you can eat more without gaining fat i.e. no rebound weight gain. Basically bodybuilding is the long term solution to losing fat and keeping it off.

 

[wannabeBB]

where I can I find information about how many calories I need?. I did a search and searched all over the net. Can someone direct me to the right info?

 

[Temple]

How many have you been eating to maintain?

 

[wannabeBB]

I don't know because i have never counted calories before.

 

[Temple]

You need to know what you are currently maintaining on in order to know how many you will need to add lean mass. Eat like you have been and count the cals for a few days to get an idea. http://www.fitday.com
will help you keep track

 

[Gladiola]

regarding caloric intake - I am 5'4", around 138#. I don't know my bf%, but I know that I am fairly lean (I've got some definition & I wear a size 6). I can maintain on about 1,800 - 2,000 per day (that's doing ONE workout of either cardio or weights for an hour & otherwise sitting at a desk most of the day). If I don't eat 100% clean - (Say I have a serving or 2 of cookies or chocolate for 400 cals worth of junk) & I reduce my caloric intake to 1,600, I will gain.

So to my body, a calorie is not a calorie. Plus even 1,600 is a TON of food if it's all clean. Focus on CLEAN & just don't go hungry. You may find a similar experience to mine.

I remember Spatts saying, "Never got fat eating chicken & green beans." I have to say I agree.