I've tried asking people I know and now I'm here.

[specialc]

Height - 5'11"
Weight - 205 lb
Age - 27
Sex - Male
BMR - 2059.57
Activity Factor - 1.55
TDEE - 3192
Goal - Loss weight and get tone
Training Experience - I've been lifting for a month now.

I can't really give meals. Sometimes I skip breakfast or lunch, I see a lot of 1300 cal diets and I just can't do that, I get way too hungry and get bad headaches. I'm fairly active.

I;m just not sure what to do. I lift at least 5 times a week. I don't know what muscle groups to work the day after certain ones, I'm very new to all of this. I'm not looking to be incredibly cut or anything like that, I just want to be healthy. I can jog 5 miles but I can't seem to lose anything so that just leaves my diet. I work on my feet as an engineer so the very low cal diet is hard. I read a lot of posts on this site and all of you know what you're talking about so I'm asking for your help. What should I do?

 

[roguemonkeyjr]

First of all, you shouldn't skip meals. You should eat at least 5 small meals a day. Eat clean food to lose weight much quicker. Lean protein with every meal i.e. chicken, fish, turkey, lean steak, cottage cheese, eggs, whey protein or any other protein blend. You're carbs should be mostly complex i.e oatmeal, whole wheat bread. whole wheat pasta, brown rice, potatoes, sweet potatoes, yams, etc. Except post workout where u need simple carbs. Like dextrose or waxy maise, or fruit if you don't have the money to buy dextrose. Also don't cut fats out from your diet. Try to get them from healthy sources i.e nuts, fish, olive oils and others. Eat lots of veggies, there is pretty much no way you will get fat eating veggies.

 

[specialc]

Sweet, I'll give that a go and see what happens. Thanks a lot.

 

[scotty too hotty]

Not eating breakfast not only shuts down your metabolism, (bad) but eight hours of sleep with no food puts you into a catabolic state. These two combined will make you store belly fat and lose muscle. Once you do add muscle, you will be suprised at the amount of calories burned while sleeping. I was off of work for a month, so I slept in and didn't eat. Rest is good, right? Not without nutrition, because I lost size and strength from not eating at seven a.m. I was also less hungry when I ate later, meaning my metabolism wasn't functioning like it normally does.

 

[scotty too hotty]

Promise me you'll eat, and I'll help with your routine, I'll see what Trauk thinks, too.

 

[SouthernLord]

First of all, you shouldn't skip meals. You should eat at least 5 small meals a day. Eat clean food to lose weight much quicker. Lean protein with every meal i.e. chicken, fish, turkey, lean steak, cottage cheese, eggs, whey protein or any other protein blend. You're carbs should be mostly complex i.e oatmeal, whole wheat bread. whole wheat pasta, brown rice, potatoes, sweet potatoes, yams, etc. Except post workout where u need simple carbs. Like dextrose or waxy maise, or fruit if you don't have the money to buy dextrose. Also don't cut fats out from your diet. Try to get them from healthy sources i.e nuts, fish, olive oils and others. Eat lots of veggies, there is pretty much no way you will get fat eating veggies.

Good post

To the OP....

If you are really serious about this you will spend the money and download Tom Venuto's Burn The Fat, Feed The Muscle ebook. It's the best diet book I have ever read. It is life changing.

http://www.elitefitness.com/reports/burn/

 

[specialc]

The more questions I ask people, the more questions I end up with. When should I eat breakfast? I've been eating oatmeal and an orange about 20 minutes after I wake up (5:30am or so). I love tuna and I can just eat it out of the can and it's the in water kind. I have that around 9:30. Since I started eating breakfast and the small meals like you guys said, I noticed I'm hungry a lot more. Is that good? For lunch I make some pasta or a sandwich. My vegetable intake still sucks. I have problems just eating those. I love them but its only day 2 so I'll see what happens. My dinner is pretty small. I take about 30 minutes before and 20 after my workout which ends around 6:30pm and then i make dinner at 7:30/ My times are screwed up. I was told you shouldn't eat within 2 hours or your bedtime. I'm still trying to get a lifting routine down.

 

[Tatyana]

Fantastic that you have your TDEE and activity factor.

I think breakfast is an essential as well.

Really, it doesn't matter how many times you eat at day, it does seem to be the calorie balance over 24 hours.

It will come down to personal preference how many meals you eat, if you can eat before bed, the time between meals, and how large your meals are.

It does seem that quite a few people like 5-7 smaller meals in the day.


Try out a few eating patterns and see what you prefer, but just get breakfast in you.

 

[roguemonkeyjr]

If I can make a suggestion... you should add some protein to your breakfast
Just a tip.

Ryan

 

[specialc]

Here's one, is whey protein idk, normal protein? Is it the same as chicken or steak?