Help me i am really motivated.

[SickKid]

Hello everyone first off i would like to thank all of you guys for all this great reading i need some help i am 27 years old 6.0 feet tall and my body fat is at 28%%% i have been in the gym for about 2 months and just started to diet i know should have started from day one but i wanted to ask you guys what should i eat ill give you an example of yesterdays meals and tell me if this is ok

meal 1: Large Fruit Sal

meal 2 : steam vegi & some grill chicken my wife made

meal 3 : steam vegi & more chicken

meal 4 : (after i got home from the gym) isopure banana & straberry shake

i walk to my gym its about a 1.2 mile walk there and 1.2 back total 2 miles a day i get there and hit the weights any adive on what should i eat and work oni really wanna loose some pounds i think i would be good at 200 but mor muscle then fat help me guysssss thanksss again.

 

[EZ_E]

Well, if that's a typical day you're not eating enough...1st change would be to add a few more meals to the day...Eat every 2.5-3 hours...

Even tho it's great to have someone prepare your meals, it's not always a good thing depending on how that person is preparing them, make sure you're cutting out the sugar/salt, frozen foods....stick to lean meats (chicken, turkey, tuna)

Are you taking any supps? And what's your workout routine?

~EZ

 

[SickKid]

no supps and i do add some salt to de veg but how much can i eat every 3 hours and what also how many times? my work out looks like this

Monday - Chest
Tuesday - Shoulders
Wednesday - Arms bicep ect
thursday - Back
Friday - Arms

thanks for the help men

 

[SickKid]

the only frozen things i have are the veg forgot to add other then that is all fresh.

 

[EZ_E]

no supps and i do add some salt to de veg but how much can i eat every 3 hours and what also how many times? my work out looks like this

Monday - Chest
Tuesday - Shoulders
Wednesday - Arms bicep ect
thursday - Back
Friday - Arms

thanks for the help men

Ditch the salt...(and the fruit salad) for your goals you need to be in a caloric deficit (eating less calories in a day than you burn in a day)

Your training split is not helping, you are OVER training, you need to switch up to a 2 day on 1 day off routine or what might work nicely for you is a full body workout every other day...something like 2 set of a chest exercise/2 sets of a back exercise/ 2 sets of a shoulder exercise with moderate weight and higher reps....maybe split it up into chest/back/shoulders one day and legs/arms one day...or something similar

Walking back and forth to and from the gym isn't really gonna cut it (no pun intended) hit the treadmill, elliptical, stepper, bike (if possible, 1st thing in the AM before eating)

~EZ

 

[SickKid]

ok ill try that how about my diet what should i eat any examples??

 

[EZ_E]

Protein: lean meats like turkey, chicken, tuna/egg whites/maybe a lean cut of red ,eat (top round or sirloin)

Carbs: plain oatmeal, sweet potatoe, yams, red potatoe, brown rice

Green vegetables, fruit is ok in moderation (lots of sugar)

Aviod frozen and processed foods....and drink plenty of water; no juices/no soda/no alcohol...

Something that has worked for me is a rotating carb schedule;
Day 1 carbs @ every meal
Day 2 every other meal (replace with vegetables in non-carb meals)
Day 3 carbs only @ 1st meal and post workout (replace with vegetables in non-carb meals)

All of this is a lot to change, you could always start with 3 days a week and work your way up from there...

~EZ

 

[SickKid]

ok thanks ill give this a try like i said i will do anything it takes

 

[joe d]

4 meals per day. each meal needs one of each of the following

50g protein from chicken, egg whites, or fish (eat fish at least once per day.

20g carbs from oats, sweet potato, or brown rice

10g of fat from olive oil, nuts, or mac nut oil

a double serving of veggies salad, broccoli, asparigus, spinach

in addition to this eat an apple and a banana every day and drink lots of water

i suggest you start with this training
How to gain muscle mass over the summer with 20 rep squats

forget the diet on there. just do the training its a good start point for you. make the walk to the gym slow and relaxed and the walk home a power walk.

 

[SickKid]

thanks joe but i though rice was bad for me i mean to loose weight 20g of carbs is how much rice i dont wanna go over and i do have the veggies 2 times each day one at lunch and then mostely dinner how about isopure can i have that?

 

[joe d]

it is not bad. the way to achieve your goal is to eat a healthy balanced diet. not to cut like a body builder. your trying to get in good shape. the best way to get their is by seeking good health. complex carbohydrates are important to your health. cardiovascular health for the most part. the veggies will help you lose weight thats why you need them in every meal. they make your body work more efficiently.

whatever way you chose good luck. i hope you reach your goals and stick with it.

 

[SickKid]

Another thing my day looks like this can you guys tell me the times for meals and examples also should i eat when i get up or is it ok if i dont my day looks like this

up by 5:30-5:45 am

7:45 - 7:30 Breakfest
1:00 - 1:30 Lunch
7:00 - 7:30 Dinner
9:30 - Shake

so can you guys tell me what should i do

 

[LintRoller]

Way too much time in between meals. I bet you lose more muscle in 3 days during this kind of eating than you gain in 2 weeks at the gym. It's already been said. You need to eat more and more frequently.

This to me looks like a crash diet. If you hope to put on any muscle on this - think again. If you're happy with your diet and the loss of muscle, at the very least you could do a structured crash diet. Look into Lyle McDonald's work. Rapid Fat Loss diet to be more exact.

 

[SickKid]

thanks for the info buddy that is why i post i also need muscle i posted the time so maybe one of you guys can help my dumb a**** so can anyone post the times my day pretty much looks the same every week.

 

[LintRoller]

5:30-5:45 am If you can jog or walk lightly on an empty stomach for about 30-45 minutes.

6:30-6:45AM - Meal 1
9:00-9:30 - Meal 2
12:00-12:30PM - Meal 3
2:30-3:00 - Meal 4
6:00-6:30 - Meal 5
9:00-9:30 - Meal 6

You have to structure these meals around your workouts. One has to be pre workout, another post workout shake and another a post workout meal.

For someone with your stats I'd recommend a high protein, moderate fats, low carb diet(moderate carbs on workout days). The fat should melt right off and you should see some muscle gains.

The key is to educate yourself. Sure, we here at the forum could guide you a bit, but there's nothing like actually knowing what you're eating, why you're eating it and its effects. There are also things like food combinations. I wouldn't recommend eating a carby meal paired with something high in fats, or no carbs after 6 PM unless you workout in the evening or night. These are all things you have to learn. Do your research. Abuse the shit out of google bro.

 

[SickKid]

thanks my man i am doing alot of research on stuff ill take all your advice my only problem is i can not jog that early because my bus is at 6:30 in that hour i have to get ready when i get up at that time is a low carb shake good? other then that i got u