Help me sort my eating habits

[Psychotron]

I need help I don't know how badly I've fucked myself.
See, the thing is that a few years ago I embarked on a rather sedentary lifestyle based around a desk job. What it involved was eating once a day, when I got home from work. I also wasn't eating very healthily (can't be arsed to cook, although I never sank into a fast food regimen, thankfully), and often binged on sugary crap.



As for why I took to eating once a day, I figured what the hell did I need food in me all the time for, when I wasn't partaking in much activity. It SEEMED logical. As for the sugar... well, yes I knew it was bad but sometimes ya just gotta be bad.

OK, so since the beginning of the year I've been increasing physical activity, playing sports, cycling to work, and generally living a more healthy life. I've been working hard on eating better food too - cutting out the sugary crap and actually eating fruit (and sometimes even vegetables!). Recently I started light weight-training, and it's becomes very apparent that sustaining on one meal a day is simply not viable... I've gotta eat more. But now I don't know how to go about getting into that routine, and adjusting my body's metabolism. should I start eating a small breakfast for a week, and then introduce a small lunch? just launch straight into eating more meals? lots of small meals or a few large ones?

Please help!

 

[Babyfaced Assassin]

Lots of small meals!

4-6 meals spaced evenly apart (about every 2 - 3 hours)

Ingest quality protein at each meal
Cut out all sugar
reduce carbohydraets but eliminate all processed and refined carbs such as breads, rice, pasta (Instead eat plenty of veggies, oatmeal, yams, barley, lentils and beans)

Get 1.5-2g of protein per lbs
around 0.5g-1g of carbs per lbs of weight (depending on how active you are, the more active the mroe u can get away with)

Get quality fats: Flax oil, Olive oil, Fish Oils, Nuts , Avacados etc

Drink 4-6 litres minimum fresh water per day

blah blah blah

Look mate, i'll level with u
Do you want it bad enough? Are u willing to go the long haul with a good diet and excercise plan?
If the answer is no, i'll probably give up in a few weeks.months or whatever then please ask for your account here to be disabled and do the fuck u like
but if you want to be fit, healthy etc and are perpared to make sacrifices and learn then you'll get alot of help here! Keep an open mind and don't be afraid to experiment and see what works for you.

Please post your stats, your qorkouts and your goals and we'll see what we can do for u
also a sample of your daily diet too

Remember to make small changes, don't go to a pro cutting diet in one go or you'll just give up after a week or two

 

[sawastea]

Lots of small meals!

4-6 meals spaced evenly apart (about every 2 - 3 hours)

Ingest quality protein at each meal
Cut out all sugar
reduce carbohydraets but eliminate all processed and refined carbs such as breads, rice, pasta (Instead eat plenty of veggies, oatmeal, yams, barley, lentils and beans)

Get 1.5-2g of protein per lbs
around 0.5g-1g of carbs per lbs of weight (depending on how active you are, the more active the mroe u can get away with)

Get quality fats: Flax oil, Olive oil, Fish Oils, Nuts , Avacados etc

Drink 4-6 litres minimum fresh water per day

Please post your stats, your qorkouts and your goals and we'll see what we can do for u
also a sample of your daily diet too

Remember to make small changes, don't go to a pro cutting diet in one go or you'll just give up after a week or two

Well said, BFA...

Firstly, welcome to the board. It takes a lot of dedication and persevearance to make a 180 in your lifestyle and it looks like you're doing just that, which I commend. There isn't much I can add to what was said except you should look into a good whey protein and dextrose/maltodextrin for your post workout shake. If you have questions or concerns, ask! Don't assume if you don't know

Check out http://www.c-k-d.com

That diet can shed off some unwanted fat quickly

Again, welcome

 

[Psychotron]

Thanks for the replies guys!

and yes I am quite serious about living a good, healthy life!
My weight-training workout is currently minimal (in terms of weight anyway, as far as time goes... about 30-40 mins every other day) - I'm easing into it, trying to just work a little strength into the upper body before I tackle it more seriously. I used to do gym when I was 17-18 (eek! that's 10 years ago!) and I'm slowly getting going with some of the more basic exercises I remember (I've bought a bench and dumbbells for home) - but you can be sure once I feel I'm getting some strength back, I'll be here with all kinds of "what's the best exercise for..." questions

It's been a slog just righting my terrible eating, and at the moment it's pretty much down to adjusting the eating frequency that I need to get right - while not upsetting my metabolism. Though I'm thinking if I start chucking food back more often, it can only be good - particularly if the food is.

Whey shakes are something I'll probably look into in the not-too-distant future, I'm hoping to be in full-training by December.

Thanks again, and I'll be seein' ya around I'm sure

editing to add: about goals and that, I'm not bodybuilding or anything like that, just want a good strong body that I can count on. Thus far I've been shedding blubber (over 10kgs off since the beginning of the year, now about 80kg (192cm), but now I wanna start adding some real meat

 

[XbdawggX]

Listen to BA... he knows his stuff....